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[FallingEdge]

Slowly but surely getting there.

I'm finally up to 285 5x5 squat. (and full squats, none of that half shit I see everyone and their mother doing in the gym)

Pretty soon my legs will be as strong as my upper body.


Thinking of posting Calf pictures. I have the best calves I've ever seen on a person. They are ridiculous.

What leg workouts are you doing?

I need to do more than just squats -_-

 

[cuevas. PhD.]

Hey HIIT people, I've been doing 12 minutes (30sec rest). Is it better to add minutes -more sprint/rest sets- or reduce rest time to like 25 seconds then 20 seconds?

 

[Brolic Gaoler]

I do 3 days of legs so I can have two days off.

Mondays I do chest/legs.

(legs barbell calf raises, lunges, extensions and curls).

Wednesday I do Tricep/Squats

(today 285 5x5)

Friday I do Shoulders/Deadlifts

(Standard and Romanian)

My DL max (taken a month ago) is 405

 

[Fleet_of_Foot]

Slowly but surely getting there.

I'm finally up to 285 5x5 squat. (and full squats, none of that half shit I see everyone and their mother doing in the gym)

Pretty soon my legs will be as strong as my upper body.


Thinking of posting Calf pictures. I have the best calves I've ever seen on a person. They are ridiculous.

Can you say what your starting point was for squats, and how you built up to where you are now?

 

[Brolic Gaoler]

Can you say what your starting point was for squats, and how you built up to where you are now?

My starting point was about 205, and I think I seriously began leg training about 2 months ago, although I can't remember an exact time frame.

I didn't make serious squat gains until I split my leg routine up like it is now. I've never (and I absolutely mean never) trained legs before in my life until now.

Basically I took a little advice from here, but mostly I watched a lot of form correction and instructional videos from Rippetoe.

From there I just gradually moved the weight up as I felt comfortable.

Next week I'm going to do 290 5x5.

 

[blanky]

I'm doing the full body routine of the OP and its going pretty good. But with Bench Press and Military Press I feel like i'm progessing a bit slow. I've been on it for about 5 weeks now and I have only increased Bench by 5kg and the Military Press none at all. Should I add some chest and shoulder exercises or am I just going slow?

 

[Luscious LeftFoot]

I'm doing the full body routine of the OP and its going pretty good. But with Bench Press and Military Press I feel like i'm progessing a bit slow. I've been on it for about 5 weeks now and I have only increased Bench by 5kg and the Military Press none at all. Should I add some chest and shoulder exercises or am I just going slow?

Bench and Press will progress much slower than squats/deads. But if you're not progressing week, to week (specifically if you're a beginner) you most likely started with weights that are too heavy.

Drop your max on bench and press by 10-15% and work your way back up.

 

[bucknuticus]

Did biceps on monday, and now I have the worst case of T-Rex arms ever, shit sucks.

 

[blanky]

Bench and Press will progress much slower than squats/deads. But if you're not progressing week, to week (specifically if you're a beginner) you most likely started with weights that are too heavy.

Drop your max on bench and press by 10-15% and work your way back up.

I've been doing this for a year now, I dont'know if thats still a beginner. Would it be better to complete your 3x5 set and only having the last rep be really difficult opposed to doing your set and failing on the fourth already, even in the 2nd set?

 

[cuevas. PhD.]

Did biceps on monday, and now I have the worst case of T-Rex arms ever, shit sucks.

Full ROM bro

 

[Yami]

Did biceps on monday, and now I have the worst case of T-Rex arms ever, shit sucks.

do the creep

 

[Jason's Ultimatum]

T-Rex arms? HAHAHAHAHA. I did back and biceps today. Did the fast rep pullups, 10 reps, 10 sets, so I did a total of 100 pullups today. Kinda feels good to them quickly.

And my biceps are cramping up. Taking a shower and trying to wash your back is a BITCH.

 

[bucknuticus]

do the creep

do what?

 

[Cudder]

Starting to incorporate bench press' into my routine again. Got up to 90lbs for about 4-5 reps. Dont think I'll be adding any more weight for a while, heh.

 

[Brolic Gaoler]

do what?

http://www.youtube.com/watch?v=tLPZmPaHme0

 

[X-Frame]

First, as a general guide for all those expressing interest in their posture, here is a 5 part series called "Neaderthal No More" on T-Nation by Eric Cressey and Mike Robertson. I encourage everyone to read these articles when you get some time.

Part 1
Part 2
Part 3
Part 4
Part 5

I'd kill to be able to correct my posture. No matter what I try it seems like my APT will never go away, and I stand with my feet pointed inward unless I think about it constantly, same with posture. I've got a roller and have been working on static stretches and such, but nothing seems to be helping, my natural posture is hunched over it seems.

Once you read the above articles, hopefully it'll motivate you to take some pictures of yourself for easier viewing. Have someone like your mom or sibling snap from front, back, left, right side pictures at the very least in completely relaxed poses and you'll see many postural deficiencies if there.

What specifically have you been doing to correct your APT? Generally, those with APT have a weak posterior chain (muscles on the back of your body like glutes, hamstrings, spinal erectors) and very tight hip flexors (usually from sitting a lot). The weak/loose posterior chain allows your hip flexors free reign to tilt your pelvis forward. It also loosens up your abs since they're constantly in an extended state.

Focus a lot on posterior chain exercises like deadlift variations (RDL's, rack pulls), squat variations, glute bridges, and core work etc while mobilizing and stretch in your hip flexors and quads should help bring you back. Foam roll the shit out of your quads in all sections (top, right, left) as well.

My shoulders are slightly rounded/hunched and I think I may have an impingement on my left shoulder. Range of motion has been shit, can't fully extend over my head without feeling tightness and a slight discomfort. I know you've dealt with should injuries in the past, any advice/tips?

Excellent post by the way.

Right now where you're sitting, lift your arms overhead -- do you feel a pinch? Now sit up straight, pull your shoulder blades back, and raise your arms again -- same feeling?

If your shoulders are hunched that's usually a classic imbalance between your pressing muscles and pulling muscles. Whatever you're doing now, I would reduce the volume with pressing lifts like benching. I would also take off a week or two on any overhead pressing as that would obviously aggravate your shoulder more. After reducing volume on pressing lifts, I would double the lifts you have for your back. Row variations, face pulls, external rotations.

And definitely read those articles above because usually doing things like foam roller for your upper back and other postural movements will help a lot.

Thanks a lot for this. As I am older (34) and been serious for only a few months, this is the kind of information I need. The only thing that is really bothering me is I don't have anyone to check my lifts for incorrect form. I've read a lot and try to be mindful of form but I'm worried that there may be something that I'm missing. Personal trainers want a commitment and I'm just not ready to shell out $500+/month. None of my fat lazy alcoholic buddies want to come to the gym either.

Do you have a flip cam or a phone with video that you can use to have someone quickly record you doing your lifts? That would be the best way. Throw them up on YouTube as unlisted and you can link them here for form critique, or anywhere really. You'll get dozens of opinions.

I'm also curious.

I had surgery on a herniated disk when I was 18. Once I recovered (fully, thankfully), I was always a bit nervous in the gym, but did some weight training on and off and stayed in shape running or playing basketball. I also went through periods of being a slob, gained a little bit of unfavorable weight.

I'm now almost 23, have been doing SL 5x5 for ~6 months now and have been loving it. My lower back and core have gotten so much stronger, and I feel a lot more safe/secure about my previous injury. I'm in the best shape of my life (pre- or post-injury) and only getting stronger.

Are the issues with SS/5x5 that you're speaking of only applicable for someone who's been on the program a little longer and lifting bigger weights?

edit: oops, saw you actually already responded. well, if you have anything to add after reading my comment, feel free to quote this

Also I've had a suspicion I might have slight anterior-pelvic tilt, but it's hard for me to tell. Any good tests for this?

It's awesome that you feel better and have no symptoms (did you have sciatic symptoms with the disc issue or just lower back pain?) and more secure, but you should also be adding in accessory work to your program as well, even if on off-days in your room for 15 minutes.

For a history of lower back issues, you definitely want to make sure you are doing core stability work. Just squats, deadlifts, rows, might be adequate for core stabilization since that's your cores "job" .. to resist movement in various planes. Anti-rotation, anti-extension, anti-flexion are the abs role -- not to crunch over and over. So obviously doing overhead presses with 100 pounds over your head your abs will be isometrically contracting to keep you from imploding, but for someone like you and I with back issues we need to be more careful.

You might want to also do things like side planks, front planks, and bird dogs. You obviously have your large rectus abdominus and obliques but you also have many smaller back stabilizers that could get fatigued like the multifidus and quadratus lumborum and those are the ones you want to keep healthy.

Here's a little exercise I just started doing this week that kills 2 birds with one stone -- isometric oblique holds while contracting your glute medius/minimus. If you can add a mini-band to increase resistance that would help too.

http://www.youtube.com/watch?v=vKHE4kxWxSo

He's also got a lot of other good videos too everyone might like.

 

[suffah]

Any recs for a 500 calorie-ish snack while at work?

 

[parrotbeak]

I popped my tennis ball doing myofascial release on my foot and my other tennis balls are too soft. Are lacrosse balls something I can pick up at any sporting goods store? I never heard of anyone playing lacrosse. Not even sure what it is.

 

[X-Frame]

I popped my tennis ball doing myofascial release on my foot and my other tennis balls are too soft. Are lacrosse balls something I can pick up at any sporting goods store? I never heard of anyone playing lacrosse. Not even sure what it is.

They should be at a sporting good store, like Modells or Dick's or something.

Otherwise, these [Orange Lacrosse Balls] are what I just ordered on Amazon.

 

[OpinionatedCyborg]

Here's a little exercise I just started doing this week that kills 2 birds with one stone -- isometric oblique holds while contracting your glute medius/minimus. If you can add a mini-band to increase resistance that would help too.

http://www.youtube.com/watch?v=vKHE4kxWxSo

He's also got a lot of other good videos too everyone might like.

good post. just to add, I do a mixture of these core workouts: http://www.youtube.com/watch?v=kukmaW9CmSU, http://www.youtube.com/watch?v=GvcYQPvFt6w&feature=player_embedded, http://www.youtube.com/watch?v=hGdi03dieXk&feature=player_embedded, http://www.youtube.com/watch?v=baMFUXIvvT8&feature=player_embedded, http://www.youtube.com/watch?v=3mEC_d4GJaI&feature=player_embedded

 

[MickeyKnox]

I popped my tennis ball doing myofascial release on my foot and my other tennis balls are too soft. Are lacrosse balls something I can pick up at any sporting goods store? I never heard of anyone playing lacrosse. Not even sure what it is.

I moved on to a cue ball, it hurts so good.

 

[Brolic Gaoler]

Any recs for a 500 calorie-ish snack while at work?

5 tablespoons of peanut butter?

 

[LJ11]

Right now where you're sitting, lift your arms overhead -- do you feel a pinch? Now sit up straight, pull your shoulder blades back, and raise your arms again -- same feeling?

If your shoulders are hunched that's usually a classic imbalance between your pressing muscles and pulling muscles. Whatever you're doing now, I would reduce the volume with pressing lifts like benching. I would also take off a week or two on any overhead pressing as that would obviously aggravate your shoulder more. After reducing volume on pressing lifts, I would double the lifts you have for your back. Row variations, face pulls, external rotations.

And definitely read those articles above because usually doing things like foam roller for your upper back and other postural movements will help a lot.

It seems like the pinch/tightness is more pronounced when I pull my shoulder blades back.

Also, when I'm in bed I sleep on my stomach for the most part. When I pull my comforter/sheets up towards my shoulders, while laying on my stomach, I really feel the pinch and it's sometimes accompanied by a sharp pain.

Thanks for taking the time out to reply. I'll definitely read the articles you linked to.

 

[Tater Tot]

Cheated on my diet today had a salami sandwich. Gotta be extra strict tomorrow

 

[ant_]

Any recs for a 500 calorie-ish snack while at work?

Peanut butter banana sandwich.

 

[Monte]

I popped my tennis ball doing myofascial release on my foot and my other tennis balls are too soft. Are lacrosse balls something I can pick up at any sporting goods store? I never heard of anyone playing lacrosse. Not even sure what it is.

Haha, where do you live? Lacrosse is a growing sport most popular on the east coast of the US.

 

[Luscious LeftFoot]

Cheated on my diet today had a salami sandwich. Gotta be extra strict tomorrow

A cheat meal here and there won't make a difference.

My birthday just passed I've been out every night since last thurday eating/drinking with friends. My weight has changed.

 

[Deleted member 12837]

It's awesome that you feel better and have no symptoms (did you have sciatic symptoms with the disc issue or just lower back pain?) and more secure, but you should also be adding in accessory work to your program as well, even if on off-days in your room for 15 minutes.

For a history of lower back issues, you definitely want to make sure you are doing core stability work. Just squats, deadlifts, rows, might be adequate for core stabilization since that's your cores "job" .. to resist movement in various planes. Anti-rotation, anti-extension, anti-flexion are the abs role -- not to crunch over and over. So obviously doing overhead presses with 100 pounds over your head your abs will be isometrically contracting to keep you from imploding, but for someone like you and I with back issues we need to be more careful.

You might want to also do things like side planks, front planks, and bird dogs. You obviously have your large rectus abdominus and obliques but you also have many smaller back stabilizers that could get fatigued like the multifidus and quadratus lumborum and those are the ones you want to keep healthy.

Here's a little exercise I just started doing this week that kills 2 birds with one stone -- isometric oblique holds while contracting your glute medius/minimus. If you can add a mini-band to increase resistance that would help too.

http://www.youtube.com/watch?v=vKHE4kxWxSo

He's also got a lot of other good videos too everyone might like.

I had pretty bad sciatic symptoms. Lots of pain down my left leg when sitting for longer than 10-15 minutes. Couldn't bend over far enough to touch my knees, let alone tie my shoes (not out of pain strangely enough, my body just wouldn't bend any further...hard to explain). Couldn't run or jog (same as above, couldn't make my body do it). Made my freshman year of college pretty rough.

I've been looking for more core exercises to do anyway, so all of these links are awesome, thanks! Right now I do 3 sets of regular planks to failure at the end of my workouts. I'll probably add side planks and 2 of the others you mentioned, and just pick 2 to do for my A days and do the other 2 on my B days.

Any recommendations on great chairs to help maintain good posture? I'm a software engineer so I'm sitting most of the day, I try to get up every hour for 5 minutes to walk around and take a break.

 

[X-Frame]

I've heard recommendations for the Tush Cush, something you can place in your chair at work, your car, etc. Don't know much about it myself like how reliable/durable it is, but they have the right concept.

 

[Para bailar La Bomba]

My doc told me to take a week off weights, basically to recover from a pretty nasty skin infection on my elbow which came about from a bike fall two weeks ago. He's giving me antibiotics through IV which has totally worn me out.

So what weights upper body exercises can I do without bending my elbow?

 

[Petrie]

My posture and such must be worse than I thought even. Last night I forced myself to sleep on my back, legs slightly propped up with a pillow.

Now only did I sleep badly, waking up often, but my back/shoulders feel incredibly sore. Some of that may be from press and cleans yesterday, but sleeping in a proper position (I'm most comfy sleeping on my stomach or in a sort of side fetal position.

It's going to be hard to change this permanently.

 

[Brolic Gaoler]

Cheated on my diet today had a salami sandwich. Gotta be extra strict tomorrow

A salami sandwich is cheating?

How over weight are you?

 

[entremet]

Anyone on a cyclic low carb diet? I find better recovery on my lifts when eat higher carbs on workout days? And I'm still leaning out too. I don't go crazy and stick with stuff like white rice, just tastes better, instead of gluten grains or refined carbs.

 

[parrotbeak]

They should be at a sporting good store, like Modells or Dick's or something.

Otherwise, these [Orange Lacrosse Balls] are what I just ordered on Amazon.

Cool, thanks. The reviews are kinda funny. Seems like these are mostly used for massage.

I moved on to a cue ball, it hurts so good.

I've been using one of those metal Chinese meditation balls but just putting half my weight on it. I think i could do a cue ball on my feet, but not sure I'm ready for that on my back and shoulder. Where do you buy just 1 cue ball?

Haha, where do you live? Lacrosse is a growing sport most popular on the east coast of the US.

Hawaii. Never heard of anyone playing it. Surprisingly I've always had friends who played hockey, either inline or at the one ice skating place.

Any recommendations on great chairs to help maintain good posture? I'm a software engineer so I'm sitting most of the day, I try to get up every hour for 5 minutes to walk around and take a break.

I keep a copy of this at my desk to remind myself how awful my sitting habits are:
http://www.hermanmiller.com/hm/content/research_summaries/pdfs/wp_Body_Support.pdf

Unfortunately 30+ years of sitting at a desk all day has made it hard to relearn bad habits, so I still tend so forward-sit. I just take frequent breaks to stretch, do push ups, body squats, etc.

I understand that this thing is supposed to be one of the best options for sitting all day: http://www.amazon.com/Via-Inc-A-801-Swopper/dp/B00079EH3U

It makes you put most of your weight on your legs, rather than your butt/back, and you would maintain a more neutral back and pelvis posture. But it's expensive and I've never seen it in the stores here, so can't try it.

 

[X-Frame]

Oh, Hawaii! What island? What do I got to do to live out there?! I visited my friend in Oahu last summer, greatest place I've been. Would love to move out there but hear the cost of living is even worse than in NYC.

Yeah, Lacrosse is mostly in the north-eastern states I think. I had the opportunity to play but chose baseball instead. Lacrosse seemed way too boring for me.

 

[Petrie]

Yeah, Lacrosse is mostly in the north-eastern states I think. I had the opportunity to play but chose baseball instead. Lacrosse seemed way too boring for me.

Lacrosse seemed boring to play but baseball seemed exciting?

May wonders never cease.

 

[Yami]

do what?

"So get ya knees flexin' and your arms T-rexin'."

 

[Jason's Ultimatum]

Lacrosse looks to be a sport a lot of good-looking guys play. I mean, hell, Archer played lacrosse when he was a kid.

 

[Brolic Gaoler]

Two months and I've made a bit more progress. More muscle, and it appears I'm losing more fat (albeit slowly).

Pics from two months ago.

(taken June 28th).





These are from just now, again, I'm not flexing in any of these pics, because I find that a bit cheesy, and it also makes it hard to hold the phone straight.

And here is me about a year ago. (yes, my hand is resting on my gut)

And here is my calf (this one I AM flexing in), it's hard to tell due to lighting, but my calf muscle (the main part of it) bulges out more than most peoples biceps (even people who focus on biceps, lol).

My stats currently are 5 foot 8 inches. 235 lbs, Benching 355, DL 405, Press 225. (1RM taken 2 months ago). Squatting 285 5x5.

 

[Enco]

Anyone on a cyclic low carb diet? I find better recovery on my lifts when eat higher carbs on workout days? And I'm still leaning out too. I don't go crazy and stick with stuff like white rice, just tastes better, instead of gluten grains or refined carbs.

Yup. Works well.

Haven't had a chance to work out the past 3 weeks but I managed to lose just over an inch on my mid waist. Sweet. Even with cheat meals/foods (frappucinos, burgers and some ice cream).

 

[parrotbeak]

Oh, Hawaii! What island? What do I got to do to live out there?! I visited my friend in Oahu last summer, greatest place I've been. Would love to move out there but hear the cost of living is even worse than in NYC.

I'm on Oahu. I think it helps to be from here and have family to live with. The real estate prices is what really makes it difficult. A lot of people I know who move here just rent, although rent costs almost as much as monthly mortgage payments, but the cost of a down payment and getting a loan is too high, especially if you don't know if you'll stay. Prices are still inflated from the 1980s. Personally, although I own a condo and would benefit from rising prices, I would rather the prices stay level. Living at home as an adult or having extended families in one house is normal here, cuz it's just too expensive to buy.

But on the other hand, if you become homeless, you can hang out at the beach all day.

If you thought Oahu was cool you should visit the other islands next time. Each one has its own particular beauty, and are much less urbanized than Oahu.

Two months and I've made a bit more progress. More muscle, and it appears I'm losing more fat (albeit slowly).

Great job man! Keep it up! Cute kid too.

My doc told me to take a week off weights, basically to recover from a pretty nasty skin infection on my elbow which came about from a bike fall two weeks ago. He's giving me antibiotics through IV which has totally worn me out.

So what weights upper body exercises can I do without bending my elbow?

I'd just take a week off. It won't hurt you.

 

[Veezy]

My doc told me to take a week off weights, basically to recover from a pretty nasty skin infection on my elbow which came about from a bike fall two weeks ago. He's giving me antibiotics through IV which has totally worn me out.

So what weights upper body exercises can I do without bending my elbow?

As parrotbeak said, take the week off. There's nothing wrong with keeping active, but I'd limit it to a fasted walk in the AM. Depending on what you're on, you're body is going to be going to hell getting well.

 

[Brolic Gaoler]

Great job man! Keep it up! Cute kid too.

Thanks! Yeah, he's awesome. He was born with cleft lip though and has had surgery, but you can hardly tell now and he's progressing just fine. I think he may have my muscle structure, I just hope he has his momma's metabolism.

 

[Tater Tot]

A salami sandwich is cheating?

How over weight are you?

I'm 5'11 and weigh 195. Probably will want to get to 175 if possible. I'm not overweight I actually look fit jut want to weight less.

 

[Petrie]

I'm 5'11 and weigh 195. Probably will want to get to 175 if possible. I'm not overweight I actually look fit jut want to weight less.

If you are fit why would you want to lose 20lbs? That's a lot. Even more if you're gaining any muscle.

 

[Carbonox]

Is creatine actually needed in bulking diets or does it just help a tad more?

 

[Veezy]

Is creatine actually needed in bulking diets or does it just help a tad more?

Needed? No.
Does it help? Yes.

What's needed is a caloric surplus and an effective training program. Higher on the protein end rather than the fat/carb end.

 

[kehs]

Is creatine actually needed in bulking diets or does it just help a tad more?

Creatine helps your muscles squeeze out more ATP, which in turn allows you to train harder/longer.

 

[Petrie]

Creatine helps your muscles squeeze out more ATP, which in turn allows you to train harder/longer.

ATP?

 

[Veezy]

ATP?

Adenosine triphosphate

ATP is consumed in the cell by energy-requiring (endothermic) processes and can be generated by energy-releasing (exothermic) processes. In this way ATP transfers energy between spatially-separate metabolic reactions. ATP is the main energy source for the majority of cellular functions. This includes the synthesis of macromolecules, including DNA and RNA (see below), and proteins. ATP also plays a critical role in the transport of macromolecules across cell membranes, e.g. exocytosis and endocytosis.

Basically, is cell food.