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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
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FallingEdge
Member
If he is doing 5/3/1, Wendler suggests that as an accessory exercise. 5x10
Brolic Gaoler
formerly Alienshogun
I think you may be confused, Kroc rows are intended to be 20+ rep sets and typically 1 balls out set after a warmup or a few warm ups, even in 5/3/1
FallingEdge
Member
Wait really? I thought for sure it can be used as an accessory exercise in the standard 5x10.
Well damn. I need to re-read his book then. I've been doing 3x10 so transitioning to 1x20+ will be fine but it is frustrating to hear about the fact that I've been doing it wrong =(
edit: Yup, I'm an idiot. Thanks for informing me on the rep scheme.
Are Kroc rows good for tris as well? I'd assume they'd work that some in looking at the movement. So far I've been doing some dips and some v pulldowns for that in accessory work. Seems like Kroc rows may be something good to add in for accessory stuff and may help increase my grip strength on deads as well. Obviously the main focus is upper back, which can't hurt either.
Brolic Gaoler
formerly Alienshogun
Grip, bicep and back
TheDarkStark
Member
Just going to reiterate and reaffirm stuff other people have already said regarding creatine:
You can take creatine indefinitely. No need to cycle on/off.
"Loading" isn't necessary, just take 5-10g a day like the directions on most bottles say.
You take creatine everyday, 5g in the morning (or 30 mins pre-workout) and another 5g post-workout.
Contrary to previous beliefs, creatine and caffeine don't cancel each other out. So don't worry about your caffeine intake, in fact almost all pre-workout supps contain both caffeine and creatine nowadays.
And finally and most importantly, it absolutely does work, you will gain 4-5lbs and most if not all of your lifts will go up almost immediately. The unfortunate downside is that once you come off it, you'll lose a good bit of the weight and strength. If nothing else, it's absolutely phenomenal in helping break though plateaus.
You can take creatine indefinitely. No need to cycle on/off.
"Loading" isn't necessary, just take 5-10g a day like the directions on most bottles say.
You take creatine everyday, 5g in the morning (or 30 mins pre-workout) and another 5g post-workout.
Contrary to previous beliefs, creatine and caffeine don't cancel each other out. So don't worry about your caffeine intake, in fact almost all pre-workout supps contain both caffeine and creatine nowadays.
And finally and most importantly, it absolutely does work, you will gain 4-5lbs and most if not all of your lifts will go up almost immediately. The unfortunate downside is that once you come off it, you'll lose a good bit of the weight and strength. If nothing else, it's absolutely phenomenal in helping break though plateaus.
Brolic Gaoler
formerly Alienshogun
Yep, it's basically kipping rows.
This is good to hear. I always thought that they would pretty much cancel each other out. I need my caffeine when I start doing LeanGains again sometime in the future because it keeps my appetite at bay so well
muntersaur
Member
No, the responses to someone posting a couple of pictures about their protein have been ridiculous, especially your terrible analogy.
You're not holding the bar with your back. Keep your elbows under the bar
Brolic Gaoler
formerly Alienshogun
If you're not doing wide stance squats, you might want to start.
http://articles.elitefts.com/training-articles/a-case-for-wide-squats/
http://articles.elitefts.com/training-articles/a-case-for-wide-squats/
Reinjured my back last night in a recurring spot. I was sick the last few days and really shouldn't have deadlifted. My hamstrings were also in serious pain from doing good mornings for the first time. I'm sure both attributed.
Nothing major but I may take a week off from squatting and deadlifting. It will be my deload week starting tomorrow, which I've never taken. It will probably do my body some good.
Wish I knew what was up with this spot on my back and whether it is muscular or bone related. It isn't on my spine so I assume it is a muscle I keep pulling.
It is actually like 2 or 3 inches to the right of my lower spine, near a bony spot which could be part of my pelvis. Usually feels better for a few hours after I roll it out.
Nothing major but I may take a week off from squatting and deadlifting. It will be my deload week starting tomorrow, which I've never taken. It will probably do my body some good.
Wish I knew what was up with this spot on my back and whether it is muscular or bone related. It isn't on my spine so I assume it is a muscle I keep pulling.
It is actually like 2 or 3 inches to the right of my lower spine, near a bony spot which could be part of my pelvis. Usually feels better for a few hours after I roll it out.
It would be a good time to catch up on some games or TV shows on Netflix
I feel squishy and fat already. need to watch my caloires hardcore.
explain please?
You don't even know.
I haven't touched a barbell in five fucking weeks. I'm going to have to start from scratch when I can finally get back in the gym, and that may not be till the end of this month start of next.
Spiritreaver
Member
Flax meal can be used in place of any type of flour or meal in just about any recipe. It's made up of mostly fiber and fat so the carb content is next to nil. I use it to make pancake, waffles, etc when on a carb restricted diet when the cravings hit.
It has a unique texture though, mostly due to the fiber. It has this slight crunch to it I guess? It's hard to explain, but can be a turn off. Try it out.
kevo_huevo
Member
does anyone here do sumo deadlifts? i have a condition with my SI Joint, but still have the itch to dl, and was hoping this might be easier on it.
MrToughPants
Brian Burke punched my mom
My SI joint is still messed up and I can't really do sumo or regular deadlifts with heavy weight.
RDLs and barbell or DB rows are fine for me though.
Brolic Gaoler
formerly Alienshogun
IMO this is infinitely cooler than protein powder. My size medium rehband knee sleeves, I was skeptical about how "good" these things would be, but I just unboxed them and put them on and they scream quality. Now i wish I had bought their elbow sleeves instead of the ones from EFTS. (these run 77 dollars after shipping if you're interested).
No, you need to keep feeding your body so it has fuel to heal itself with!
http://www.fitnesstreats.com/2011/09/flourless-peanut-butter-cookies/
Have these in the oven.
Edit: they're terrible
Have these in the oven.
Edit: they're terrible
Alright, I did what you guys said and recorded a set of squats. Please critique my form:
http://www.youtube.com/watch?v=IBDDX-LOx90
I know my second rep was brutal...I wasn't sitting back into the squat.
I'm also not quite doing low-bar yet...I think I'm still right at the traps. My shoulder flexibility is tons better this week though, so I think I'll be working my way into low-bar pretty soon.
http://www.youtube.com/watch?v=IBDDX-LOx90
I know my second rep was brutal...I wasn't sitting back into the squat.
I'm also not quite doing low-bar yet...I think I'm still right at the traps. My shoulder flexibility is tons better this week though, so I think I'll be working my way into low-bar pretty soon.
TheDarkStark
Member
LOL!
Yeah I've found "fitness snacks" to be by and large completely terrible.
You want to eat something tastes great and is really good for you?
Eat a natural peanut butter and banana sandwich on whole wheat bread, it's fucking delicious. When I'm bulking I have like 2-3 a day.
Of course, the combo of super high GI carbs (banana) and Fat (peanut butter) isn't especially wise for people cutting or trying to lose weight.
Sumo deadlifts start your body up in a higher position, so there's less pressure on the musculature, per se, than a standard deadlift. (as a matter of fact, if you have longer thighs causing you set up issues with the deadlift you should switch to sumo to prevent injury so you're still pulling in a straight line) However, there's more pull on the hip flexors, as the wider stance causes causes more pull in that area, and there's still downward pressure on the back as all of it's connected together.
If you want to try it you can grab a 95 lb set up see how it feels, but honestly I don't think that it would be too much better for you. How are back squats for you?
Oddly my fiancé likes them. Taste like a sponge to me.
Similar to your snack, a banana with natural PB and a little bit of oats rolled onto it is really good.
Brolic Gaoler
formerly Alienshogun
Not doing low bar, dropping your chest way too much, not enough hip drive and I have to go back and look, but I think you need/should push your knees "out" more.
Edit: knees out is fine, you're just not sitting back enough in addition to the stuff I said.
That article I posted has me a bit confused. I'm wondering they they are saying wide stance front squats are "better" too. I always though front squats were more "closed" stance.
Yeah I notice I'm dropping my chest as I'm going up. This is kind of my way of pushing up with hip drive as Rippetoe explains. Clearly I'm doing it wrong. How do I fix that?
I thought the stances varied by placing more/less stress on the legs in certain areas, in which case choose your favorite?
Either way, I saw this video: http://www.youtube.com/watch?v=dEwzyHeAlos and he brings up solid points. I've been doing back squats almost exclusively, but I figure it wouldn't hurt to try front for a while. It might help point out weak points in my form/figure.
Brolic Gaoler
formerly Alienshogun
You might wanna read that article I posted earlier. It basically says wider stance not only works the quad as much as narrow stance, but it involves the hips glutes more, so it's more effective.
http://articles.elitefts.com/training-articles/a-case-for-wide-squats/
Edit: That video was interesting too.
Nice!
You fix it by not dropping your chest while doing hip drive, no other way to explain it really. You may need to drop the weight down.
Ah I see. So wide front squats are the best of both worlds?
Damn those are nice results
mighty impressive. I'll bet she feels even better than she looks now too.
'Mirin indeed.
Spiritreaver
Member
WOW. I think I'm straight now guys.
hahahaha
D
Deleted member 12837
Unconfirmed Member
Had a really bad workout today...
I've had a scratchy throat all day and am worried that I'm getting sick but I figured I'd give the gym a shot anyway, but as soon as I got there I felt completely drained and empty-headed. I wasn't able to finish full sets on any of my lifts. Had to stop my deadlifts at my final warmup weight. The only thing that went well today were my pull-ups.
And then to top it all off, I ate a 13" pizza afterwards.
Yuck...I hope this is only a 1-2 day thing and I'm feeling better by my next gym session.
I've had a scratchy throat all day and am worried that I'm getting sick but I figured I'd give the gym a shot anyway, but as soon as I got there I felt completely drained and empty-headed. I wasn't able to finish full sets on any of my lifts. Had to stop my deadlifts at my final warmup weight. The only thing that went well today were my pull-ups.
And then to top it all off, I ate a 13" pizza afterwards.
Yuck...I hope this is only a 1-2 day thing and I'm feeling better by my next gym session.
Whatever I did to my neck isn't going away. Got agitated by chins a few days ago, then by deads today. Odd because OHP didn't cause any issues the other day, so it just seems like I'll be avoiding deads and such for a bit. Going to continue 5/3/1 but just do it 3 days a week skipping deads. Not a huge deal because my arms and chest could use the extra focus, and my legs are already a strong point, as is my back/shoulders. Simply going to take a few weeks easy.
I was TRYING to go to a pizza buffet after the gym today, but the place was fucking packed with a line out the door. Had to go home and eat healthy
So, I just started doing standing barbell presses. What's the difference between doing it strict and "not-strict"? Is it bringing the bar down to your chest?
So, I just started doing standing barbell presses. What's the difference between doing it strict and "not-strict"? Is it bringing the bar down to your chest?
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