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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
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Best feeling in the world is taking your belt down a notch.
Nah, the best is how I need a new belt now. Lol
Nah best feeling is trying on a pair of jeans in person after years of buying them online to access the big and tall section. Almost brought me to tears lol
Rice-Eater
Member
So I'm one of those guys that isn't really overweight, but still have too much fat for what little muscle I do have to show. After a work out I love how everything kind of just pops out, including my veins. But then a few hours later the swelling goes down and I look like normal again, so depressing. But just seeing the future potential excites me, it's day 13 for me right now. Hopefully I can see that sort of definition on a everyday basis(with less fat as well) in a few months.
Ok solid advice thanks. Right now have a 5 month goal so my next step is Q1 next year.
The best feeling I have had in like the last year was when I could no longer fit my xxl elitefts lifting belt. Started out it was almost too small. Now I got my new much smaller one and it goes down to 33, I'm like 36-37 now but I'll never be smaller than 33 so it should last.
Yes, this too. I know that feel bro.
Went from:
46in pants to 34-36in pants
XXXL Shirts to large. Could wear mediums but my shoulders are too big for most of them.
Good on you man!
Brolic Gaoler
formerly Alienshogun
Either I did my sets too close together, or bench is finally beginning to stall. I've road this out for a long time, so it is about due. Gonna keep an eye on it.
Instead of taking up the whole post with a quote, I'll just put the link here if anyone is interested in my workout today.
https://www.fitocracy.com/entry/113...=TE56M&source=share_workout&referrer=facebook
Instead of taking up the whole post with a quote, I'll just put the link here if anyone is interested in my workout today.
https://www.fitocracy.com/entry/113...=TE56M&source=share_workout&referrer=facebook
so I hopped on the stairmaster for cardio today after lifting, first time I used one in years. Boy did my calves burn after about five minutes! Since I have small calves, I'm going to start using the stairmaster for cardio more often now, instead of just the elliptical, train my calves while doing cardio in addition to standing calf raises and such!
I meant to ask you. On BBB, did you do the straight 50% weight every time, or did you do the program like his "challenge" where week 2 its 60% and week 3 70%? I'm not sure I could handle that, but I'd like to know how it went for you.
Brolic Gaoler
formerly Alienshogun
I switch it up sometimes. I'm doing 50% right now, in a few cycles I'll bump to 60%.
Good to know. I don't think I could do the 10% weekly increases.
Brolic Gaoler
formerly Alienshogun
You should understand though that when you are doing that challenge the BBB is the main work, everything else is extra.
That makes sense. Something I may try in the future, but for now I'd rather keep pushing those strength gains.
Thanks for the input Shogun.
Brolic Gaoler
formerly Alienshogun
No problem bud.
Now off to night classes. Perspectives on Terrorism, this should be interesting.
I'm an expert
Formerly worldrevolution. The only reason I am nice to anyone else is to avoid being banned.
I don't know much about 5/3/1 other than it's a main compound with assistance, but does your BBB variant eliminate the assistance for the 50% sets? Or do you do your main, assistance, and then the 50% as well? That does seem killer.
Anton Sugar
Member
This. I look tired after my work squat sets, but I look like hammered shit after BBB.
I asked Wendler this the first time I tried 5/3/1, and he told me if you're doing BBB with squats and/or deadlifts, then BBB is all the accessory work you need. You still want to do your ab work, though.
Its a flexible program. You can do BBB and that's it, or you can do some light assistance (yesterday I did my 5/3/1 sets of OHP, then BBB sets of Bench, followed by 5 lighter sets each of barbell curls, lying triceps extensions, and face pulls. Then today I did my 5/3/1 deads, BBB squats, then 5 light sets of barbell side bends.) Yesterday I was sore but ok, today's workout killed.
FallingEdge
Member
For real. I'm just sitting on the ground trying to catch my breath after doing a set of 10 @ 165. I'm sure people watching are wondering wtf I am doing. Don't matter, getting stronger.
Damn my calves though. Thighs are too meaty lol.
How fast do you guys run through your BBB sets? I was doing a minute or so between them at first, but by the end it was 2 or 3 easily.
Bench was easier yesterday, I imagine OHP won't be as bad. Not sure how bad Deads will be compared to squats.
FallingEdge
Member
I try to keep it at 2 mins. Don't want the rest period to be too long.
Anton Sugar
Member
I think that's one of the best things you can takeaway from 5/3/1: make it your own and what works for you. As long as the changes you make don't cause the program to be easy/lazy, and you're progressing--who cares? 5/3/1, as a base model to work from, is amazingly flexible.
Ugh, me too. Big thighs, tiny calves.
Ha, this. I was trying for 60-90 seconds of rest, but wasn't able to sustain it.
I'm an expert
Formerly worldrevolution. The only reason I am nice to anyone else is to avoid being banned.
Oh so you're doing the main 5/3/1 on one group and then the BBB is another group? I thought it was like do your main squat and then BBB squat right after.
Agree completely. I like that the extra stuff is incorporated, but on those days when I'm just fucking tired, or don't have enough time, I can bust this out in 45 minutes and still get a solid workout. Then on those days I'm hungry for more, there's still plenty for me to do.
It gives you either option. I prefer to avoid monotony by mixing the 2 upper/lower. You can stack them all, or do deads/squats and ohp/bench.
That's the beauty of this program. Truly.
Here's a couple good links:
http://www.t-nation.com/free_online_article/most_recent/
the_boring_but_big_3month_challenge
http://www.t-nation.com/free_online_article/most_recent/531_reloaded
FallingEdge
Member
My current setup starting this week
5/3/1 ohp
accessory exercises
power cleans
5/3/1 squats.
BBB squats (3-5x10)
accessory exercises [calves]
5/3/1 bench
accessory exercises
power cleans
5/3/1 deadlifts
BBB deadlifts (3-5x10)
accessory exercises [calves + a back exercise]
I'm pretty sure I will dial this back a bit when I first get started.
lol
I'm an expert
Formerly worldrevolution. The only reason I am nice to anyone else is to avoid being banned.
Stacking them all eh.. now I get the boring part..
Haha, your pre-edit post made way more sense.
Haha, your pre-edit post made way more sense.
Read the link above though, you can do it differently. Still boring, but less so.
Anton Sugar
Member
I hope you laughed.
I was too busy catching my breath from squatting. But I did smile. Might've looked like a grimace
That's the dumbest shit I've heard all day.
I once told my friend I either squat or DL each workout and he said that's too much leg work.
Lollllllllllllll
Tell that to my atrophied right leg. Would kill to get some muscle on this but it's not easy. Will get pics some day to show you how ridiculous it looks compared to the other. =(
I'm doing dumbbell bench press. My friend says I should stop when my elbows are at 90 degrees (which would probably be 6-8 inches above the chest). I've been going down so that if there were an imaginary bar in between the two dumbbells, it would be close to my chest. Is there a right way to do it? Having trouble finding a source for this.
Do whatever is comfortable for your shoulders. The stuff about 90 degrees is to prevent hyperextending your shoulders under (presumably) heavy weight.
That said, many fitness vets (Scooby etc) say there's no big benefit to going below 90. I don't go below 90 either.
since legs aren't a hot topic in this thread, I thought I'd share with pics one leg exercise that I have noticed brings great results. It's hard though, the one-leg sit up. To be able to go up and down on one leg there are 3 basic positions that must be mastered in advance:
hard
Sitting on one leg grabbing free leg with hands
harder
Sitting on one leg, free leg hanging on its own, never touches down
very hard
Sitting at mid-point, with free leg hanging on its own, never touches down
holding any of these positions between 10 -15 seconds and then going back to upright position using just the leg you were sitting on poses quite a challenge, but it's a real, great leg workout, once this has been achieved, proceed to go up and down with the free leg with 6-8 reps. easier said than done, but it's worth it and it helps a lot with flexibility.
I have very thin legs but this move has made me have faith on them, maybe they can look strong one day
sorry if it's odd/stupid/whatever, I thought it would help people who aren't much into leg things and were thinking what could be done besides the regular weightlifting with calves and thighs.
hard
Sitting on one leg grabbing free leg with hands
harder
Sitting on one leg, free leg hanging on its own, never touches down
very hard
Sitting at mid-point, with free leg hanging on its own, never touches down
holding any of these positions between 10 -15 seconds and then going back to upright position using just the leg you were sitting on poses quite a challenge, but it's a real, great leg workout, once this has been achieved, proceed to go up and down with the free leg with 6-8 reps. easier said than done, but it's worth it and it helps a lot with flexibility.
I have very thin legs but this move has made me have faith on them, maybe they can look strong one day
sorry if it's odd/stupid/whatever, I thought it would help people who aren't much into leg things and were thinking what could be done besides the regular weightlifting with calves and thighs.
TheDarkStark
Member
I went full beast mode tonight.
Dips: 205lbs x 10
By FAR the most weight I've ever done.
I've always had weak arms especially triceps, not sure why, but whatever I'm doing this time.... it's working. And my arms look fucking huge (to me at least).
Feels good man.
Dips: 205lbs x 10
By FAR the most weight I've ever done.
I've always had weak arms especially triceps, not sure why, but whatever I'm doing this time.... it's working. And my arms look fucking huge (to me at least).
Feels good man.
Brolic Gaoler
formerly Alienshogun
I want a picture of that.
Is that bodyweight? Or did you add 205 in plates?
Either way, progress is great, but if it's 205 in plates, good shit man!
So are chickens.
And I will enjoy every delicious bite. Can't wait to pick up some bacon!
205 in plates? Gotdamn
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