Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs

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DarthWufei said:
Tell me about it. I bulk, i worry I'm getting too fat. I cut, I worry about losing mass. Need to man up and accept that both happen to some degree and I can fix either with just a few of months of work.

Also I just realized I have never posted a leg shot. Sorry for gumming up this thread with pics, you won't see any more for a long long time. Promise!

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Mirin.
 
Ok, I'm starting 5/3/1 on monday and I was wondering how many sets of power cleans I should do? I was planning on doing 2 warmups and 3 work sets of 3 but since SS has you doing 5 sets of 3 I was wondering if 3x3 is enough? Doing them before squats anyway. I'm going for 3 workouts per week but might switch to 4 if it looks like I can handle it.


Anyway my planned workout:

Monday
Press 3x warmups, 3x worksets + BBB; 5x chinups

Wednesday
Deadlift 3x warmups, 3x worksets + BBB; 5x Hanging Leg raise

Friday
Bench 3x warmups, 3x worksets + BBB; 3x Kroc Row

Monday
Power Clean 2x warmups, 3x worksets; Squat 3x warmups, 3x worksets; 5x Romanian Deadlifts


Noteworthy might be the fact that I'm not planning on doing BBB with squats and that I switched Wendlers recommendation Leg Curls -> RDL. Reason for not doing BBB on squats is the fact that my thighs are pretty big already. Also the fact that I'd like to keep the workouts the same length and I'm already doing power cleans on the same day.

Any thoughts or room for improvement?
 
I have Anterior Pelvic tilt and I have been doing some stretching to try and fix it on my off days from the gym.

I was wondering if anybody has fixed it and/or if they have seen somebody online fix their posture. I have a relatively large belly because of it and it is really annoying as I am gaining weight and I feel like it is going to get a lot worse as I want to add another 15+kg (i'm 6'4 87kg atm).
 
I went to the gym and realized I forgot my shorts. Tried to do squats in pants and ripped the ass on my first warmup set. Then walked around the gym for the next hour with the ass ripped out of my pants, getting super intense looks on my face before sets. My hair wild. It looked like an insane homeless man had entered the gym.

240 x 8reps on 3rd set, coulda done 10 if I went to failure on my first set. I should be able to 1RM 300 lbs bare minimum. Hells yeah.
 
despire said:
Ok, I'm starting 5/3/1 on monday and I was wondering how many sets of power cleans I should do? I was planning on doing 2 warmups and 3 work sets of 3 but since SS has you doing 5 sets of 3 I was wondering if 3x3 is enough? Doing them before squats anyway. I'm going for 3 workouts per week but might switch to 4 if it looks like I can handle it.

Noteworthy might be the fact that I'm not planning on doing BBB with squats and that I switched Wendlers recommendation Leg Curls -> RDL. Reason for not doing BBB on squats is the fact that my thighs are pretty big already. Also the fact that I'd like to keep the workouts the same length and I'm already doing power cleans on the same day.

Any thoughts or room for improvement?
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I thought on 5/3/1 bbb is the only assistance you're supposed to do, yet you're lumping even more on top of it. Why?
 
Yeah, we discussed this with Alienshogun a few pages back. With BBB you do one more accessory exercise (or balancing work) to the opposite muscle group after doing the 5x10 sets. So on press day you do chin ups etc..
 
hawkshockey11 said:
Darth holy shit, do you have to custom buy your clothes?
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Lol, nah, not yet, but buying jeans is an effing bitch. The worst part is having to go out somewhere in jeans after a leg day, nigh impossible to get any of mine to fit. I sometimes have to wear my fat guy jeans.

Timedog said:
Damn Darth...

What your BF%?
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I'm not really sure, I need to get it measured soon. I'm guessing around 9-10%.

Alienshogun said:
Darth, lookin' fucking beast man, good shit.

Edit: Darth, you gotta start givin' yourself more credit man, you act like cutting isn't hard. You've busted your ass to get to where you are and it isn't "you look good for an ex fatty" you fucking look good period man. Feel good about it bud!
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Thanks man, and yeah I know lol. I guess in my head I don't see cutting as being hard, you just eat right, train as hard as you can aiming to maintain mass, and do some cardio. That and I try to stay humble and keep looking forward.
 
DarthWufei said:
Lol, nah, not yet, but buying jeans is an effing bitch. The worst part is having to go out somewhere in jeans after a leg day, nigh impossible to get any of mine to fit. I sometimes have to wear my fat guy jeans.
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I find it difficult to shop for jeans as well. Some jeans I've tried, I couldn't get them beyond the calf muscles, despite the jeans being the right size for my waist.

Before I begun weight lifting, I was incredibly athletic all my life. Gymnastics, athletics, football, martial arts, etc. I had very large and muscular legs and I continue to do so (though they're even bigger due to weight lifting). This was a bit of a bitch back when I was younger due to not looking proportionate (upper body didn't get anywhere near the same level of work as my lower body).

But yeah, shopping for jeans is a difficult thing to do. Jeans that should fit me, won't fit me, and I have to work around that and ensure I don't get ones that are too baggy at the waist just to ensure I can get them round my legs. It will only get worse as my legs get even bigger. :lol :lol
 
calza said:
No, he is right. BBB is just 5x10 of the main lift @50%. Then you do another exercise in that muscle group after BBB.
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just something to keep in mind, in the book, Wendler says these assistance exercise should require virtually no effort. If you're killing yourself doing assistance work after 5/3/1 + BBB, you're just pissing in the wind.
 
Well, toning down my lifting and assistance work definitely gave me more energy to run. I'm not happy with possibly sacrificing strength, but I know it's better for me in the long run. Just doing 3 sets of 10 for 3 assistance exercises (unless it's body weight then I do what I can over 10) and doing the prescribed reps for the work, nothing over.

I'll stick with this until I'm happy with myself run time/cardio wise, then I'll move back to strength while maintaining cardio. Probably for a month or three.
 
Alienshogun said:
Well, toning down my lifting and assistance work definitely gave me more energy to run. I'm not happy with possibly sacrificing strength, but I know it's better for me in the long run. Just doing 3 sets of 10 for 3 assistance exercises (unless it's body weight then I do what I can over 10) and doing the prescribed reps for the work, nothing over.

I'll stick with this until I'm happy with myself run time/cardio wise, then I'll move back to strength while maintaining cardio. Probably for a month or three.
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In the end I guess it's all about what you want physically; do max out strength or achieve a balance. It's a sliding scale, isn't it?
 
That video is horrific.

And the conditioning/strength split really is on a sliding scale. It all depends on your goals, but one never has to be fully sacrificed for the other. Another +1 for Wendler and his recognition of that.
 
MjFrancis said:
That video is horrific.

And the conditioning/strength split really is on a sliding scale. It all depends on your goals, but one never has to be fully sacrificed for the other. Another +1 for Wendler and his recognition of that.
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Yep, I just need to get to the point where I can simply "maintain" cardio, which at this point requires a cardio emphasis unfortunately.
 
Alienshogun said:
Well, toning down my lifting and assistance work definitely gave me more energy to run. I'm not happy with possibly sacrificing strength, but I know it's better for me in the long run. Just doing 3 sets of 10 for 3 assistance exercises (unless it's body weight then I do what I can over 10) and doing the prescribed reps for the work, nothing over.

I'll stick with this until I'm happy with myself run time/cardio wise, then I'll move back to strength while maintaining cardio. Probably for a month or three.
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I, too, will be incorporating more conditioning into my program when I return from my trip. Half because I would like to burn a few pounds of fat, and the other half because I just want to be in better shape, be able to move better, stronger heart, etc.

Not necessarily just running but everything from bodyweight/dumbbell complexes, hill sprints, loaded carries, stairs, jumping rope, etc. And of course, I need to do a lot more walking. I walk a good amount each day during my commute into NYC but I really should walk for another 30 min minimum when I get home to add a few thousand more steps to my daily total. Walking is great too.

Kind of excited to kick this part of my program up a notch honestly.
 
Had a burning feeling in my upper back on my last deadlift rep (245 1x5, a new pr for me).

Is it due to lack of stretching? It's 2 hours later and feels fine now.
 
In the crossfit video, can you imagine how many of those girls get bruised chests/breasts and think it's normal? And why the fuck is there a dog wandering around close to someone trying to lift (even though a dog is the least of their problems..)
 
NotTheGuyYouKill said:
Question for you, fitness people:

Home gyms: Useful or no? My dad's thinking about getting one. I'm talking about those all-in-one machines.
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you could probably get a bench and a barbell and nice set of weights for way less and it would take the same amount of space, especially if you buy a never used set from a fat person off Craigslist for half price...
 
NotTheGuyYouKill said:
Question for you, fitness people:

Home gyms: Useful or no? My dad's thinking about getting one. I'm talking about those all-in-one machines.
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Home gyms beat nothing but are not your best option. Instead, buy this:

1. Decent barbell + weights
2. Decent adjustable bench
3. So-so power cage.

It'll set you back less than you might think if you shop around, and it's much better equipment than a bowflex.

Ideally he'd have high ceilings where he's putting this thing for overhead presses, but it's not needed. Seated is a decent plan B.
 
Sometimes I really wish I had a sedentary desk job. Bartended today for 13 hours, and it is so hard to have a clue how many additional calories such a thing adds to my daily needs. Ended up adding like 1100, as even though I'm on a cut, I'd rather eat a bit too much than way too little. It's just hard to even estimate, anybody have any ideas how to get a closer idea of the real picture?
 
So I've sprained my rotator cuff, may have slightly torn my meniscus in my right knee, and sprained my quad/left knee after landing on it weird.

My body, you have failed me.
 
MrOogieBoogie said:
So I've sprained my rotator cuff, may have slightly torn my meniscus in my right knee, and sprained my quad/left knee after landing on it weird.

My body, you have failed me.
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Christ, were you doing man ups on a mountain, then fall down the mountain?

Either way, I hope you heal as fast as possible bud.
 
Petrie said:
Sometimes I really wish I had a sedentary desk job. Bartended today for 13 hours, and it is so hard to have a clue how many additional calories such a thing adds to my daily needs. Ended up adding like 1100, as even though I'm on a cut, I'd rather eat a bit too much than way too little. It's just hard to even estimate, anybody have any ideas how to get a closer idea of the real picture?
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Isn't one, really. BMR calculators are ballpark at best.

Trial and error would work, or leave yourself a deficit safety margin.
 
Tried deadlifting with the smith machine.

It feels a bit awkward at times, but I tried my best to keep good form. It felt good to deadlift with actual heavy weights and doing about 10-12 reps.

Hopefully I wont snap my shit up.
 
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