I did some squats early this year using an assisted machine so it wasn't the first time squatting ever but I have done more of this exercise (intentionally) these last six weeks than probably my lifetime before it...You started at 154lbs for squats? I could barely do more than 105lbs properly(ish).
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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
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Because 3x5 is enough and 5x5 is too much volume for most people when they get out of the "baby weights". Even SL says to drop the sets/reps to 3x5 after your first deload.
The Stronglifts guy isn't even an authority on the matter since the routine is basically just ripped of from others.
HarryHengst
Member
I'd be really worried about his form.
All about stress vs. adapation and what is optimal for novice lifters. Rippetoe lays out the specific reasons for this type of programming in his book.
Yeah. It has become quite obvious my body is running out of fumes lately. I had enough stored to make super progress the first four weeks but then it started tapering out.
Ate 3000kcals today (though partly as a reward). Will stay at 2000-2500 for a couple of weeks (up from 1750) and see where that takes me.
Why would you cook a chicken breast for that long? 6 hours, even on low, will make it dry as all hell. It's a cut with a low fat content that needs to be cooked pretty quickly. Just a sear and throw it in the oven at a pretty low temp for 10-15 minutes. Or cook it with butter in a frying pan on a medium high heat and baste it with the butter in the pan regularly until done. Maybe 10 minutes. That way it'll stay juicy.
6 hours in a crock pot would be for meats with a lot of collagen and fat, that need to cook for a long time to be tender. Like beef chuck, pork shoulder, leg joints, etc.
And after 2 weeks of having a cold I was back in the gym today. Feels good.
L0st Id3ntity
Member
I've just received these a couple of days ago: http://www.amazon.com/gp/product/B003BEEQIO/?tag=neogaf0e-20
I prefer squats/deadlifts barefooted but my gym won't allow it so these came in handy.
Review: http://www.youtube.com/watch?v=L-KHIFeE4Xg
FallingEdge
Member
http://www.t-nation.com/free_online_article/most_recent/the_boring_but_big_3month_challenge
I know someone posted it here and I have done so as well. I think I'm going to do this after I finish my current cycle of 5/3/1 (which would be next week). To be honest, while I'm still getting great strength gains with regular 5/3/1, I wouldn't mind trying something different. Do this for 3 months, Smolov Jr. in January, Feb and March will be 2 more 5/3/1 cycles before starting a cut from April-June. Chill and maintain in July and August =D
I know someone posted it here and I have done so as well. I think I'm going to do this after I finish my current cycle of 5/3/1 (which would be next week). To be honest, while I'm still getting great strength gains with regular 5/3/1, I wouldn't mind trying something different. Do this for 3 months, Smolov Jr. in January, Feb and March will be 2 more 5/3/1 cycles before starting a cut from April-June. Chill and maintain in July and August =D
when i first started doing lifting exercises, i had those reebok zig shoes. it was problematic obviously and i had a really hard time ever staying down in my heels. those shoes are flat and very light. if there is anything in the heel, i dont notice it. they are somewhat expensive as most 'fashionable' shoes tend to be, and there might be a good reebok or newbalance alternative, but those have held up really well for me and i have been using them 3-4 times a week for workouts since february. id recommend getting one in a ridiculous color so youll stand out!
the only drawback, of course, is that you probably dont have a local store that carries the brand so you can try them on, but zappos allows free returns so its not something to stress over to much.
Any particular reason you're not asking for actual weightlifting shoes ?
No, just poor wording on my part. Feel free to suggest some.
These are out of your price range but are worth the extra expense IMO.
http://www.roguefitness.com/rogue-weightlifting-shoes.php
So I've been lifting regularly now since mid-July. Prior to that I had not been a regular lifter for about three years, but I always ran regularly (which i still do). My question is this: my goal is to drop % body fat. When I checked a couple of weeks ago I was at 18%. I'd like to go down to 10%. For those of you with a similar goal and achieved it about how long did it take you and what were your most successful strategies? Do you think it would be better to focus on running or lifting? Right now I'm balancing the two. Thanks.
I'll take a look...I don't mind the $120 if they will last a few years. I'd consider it an investment. I'm curious about the heel height tho...I thought heels for squatting was generally a no-no as they tend to shift the weight to the front of your feet.
i think the height you see of the heel in that photo could be deceptive- it might be raised on the edges of the shoe for more support? JB might know better.
FallingEdge
Member
These look legit. Only wish I can try them on. I am a 12/13 depending on the brand.
Heels of the weightlifting shoes are very hard and sturdy and good for squats. It's the heels of regular (running) shoes you want to avoid because they are soft and squishy.
I got Adidas ones that have a heel like that and they are awesome.
So, I'm wondering if I should go with the Rogue Bar or the B&R bar. The B&R bar is supposed to have better knurling and better steel, but since it's uncoated it requires some additional maintenance. I've also seen reports by one guy having gotten 2 B&R bars that weren't perfectly straight.
Thoughts?
Thoughts?
Could you link to the B&R bar and the posts that state that the bars weren't straight?
I'm in the market for a good bar and information like this is pertinent.
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Also, on top of a good weekend of weightlifting and other festivities, I bought a weight bench for $125 and flipped it for $205 within a week. I need to do this more often.
I'm in the market for a good bar and information like this is pertinent.
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Also, on top of a good weekend of weightlifting and other festivities, I bought a weight bench for $125 and flipped it for $205 within a week. I need to do this more often.
FallingEdge
Member
Any stores that sell weight lifting shoes? Would love to try them on.
A high heel can pose problems but I believe most weightlifting shoes do have a raised heel. I have not had a problem sitting back into these shoes, though. They feel very good. Only problem is I just started Crossfit and I can't really use them for WODs so that kind of sucks
Spiritreaver
Member
I am 26 and have been lifting for 4.5 years.
Visualante2
Member
Started doing deadlifts, feels like a really good exercise. I think I understand why people refer to it as such a core lift. Just got to work on my technique a little, my thigh was super tender after the first time I did it.
Complex Shadow
Cudi Lame
is there anyway to improve your lungs. whenever i run, i always cap out in 30 mins walking, and 15 mins running. i just can't push past the pain in my chest.
Interval training. Jog for 5-7 min, then walk for 2-3 min.
Visualante2
Member
No expert but I think lung capacity is something that gradually improves with training. You might have reached your capacity, assuming you're taking as deep breathes as possible. Maybe stretching before your run, how is your posture?
Man this video just shows you the stark contrast between a proper weightlifting snatch and the kind of high-rep, shitty form snatches you see from "seasoned" crossfitters.
http://www.youtube.com/watch?NR=1&feature=endscreen&v=f-41-OjJMXE
Of course the Crossfitter pumps out more "snatches" but I don't think any of them were done with good form (maybe a handful). Watch how the weightlifter (red shirt) takes his time, resets, sets his back and completes out the movement with each rep. This video is a wonderful demonstration of how high-rep skill work has little place in a timed WOD.
And another -- http://www.youtube.com/watch?v=N0A3F3e5Qgc
http://www.youtube.com/watch?NR=1&feature=endscreen&v=f-41-OjJMXE
Of course the Crossfitter pumps out more "snatches" but I don't think any of them were done with good form (maybe a handful). Watch how the weightlifter (red shirt) takes his time, resets, sets his back and completes out the movement with each rep. This video is a wonderful demonstration of how high-rep skill work has little place in a timed WOD.
And another -- http://www.youtube.com/watch?v=N0A3F3e5Qgc
Anyone else doing an intermediate Texas Method-style program, with Volume on Monday, Light day on Wednesday and a Heavy Day on Friday?
How are you programming Deadlifts?
I like calling them Deathlifts to make them even more badass.
How are you programming Deadlifts?
I like calling them Deathlifts to make them even more badass.
I wouldn't be, it's not hard to progress like that in a deficit while starting out. I started lifting when I started losing weight. Been eating at 800-1k deficit since Sept. 2011.
Down 90 lbs.
I can now deadlift almost 500, bench 300, Squat 325
, and ohp 180.Not crazy numbers like some in this thread but my deficit is pretty big.
Why reset everything if it's just OHP that's giving you trouble? If everything else is going along fine there's no need to reset them.
Anton Sugar
Member
Yup. Reset press this cycle, all other lifts are going strong.
Speaking of...attempting 405x5 on squat today. Likely won't hit all reps (only "need" to get 1), but gonna try my hardest.
L0st Id3ntity
Member
What's the science behind a reset? I know it works for plateaus, but I don't understand why.
When will it be my turn for a 400lb squat? arghhh. It is my worst lift. My form is fine I think. Just not sure why I can't do more.
It seems really weird you squat 315 and bench 300.
Exactly
My legs aren't small either.
I think it may be core related. I'm working on that. Not sure though.
Anton Sugar
Member
At a very basic level, you're allowing your body more capacity to rest and recover. If you aren't progressing, you're "at capacity" in terms of your strength. When you back down, you're working under your maximums, but still using "work weight", allowing you to make progress without hitting your wall.
Quite literally, it's one step back, two steps forward.
Exactly
My legs aren't small either.
I think it may be core related. I'm working on that. Not sure though.
Do you wear a belt?
I do for anything over 225.
My upper body has always been much stronger naturally but I've been squatting for a year now.
Anton Sugar
Member
Well, didn't get 405x5, but I did get 405x3 (3.5, if we're splitting hairs).
Squats
45x5
170x5
215x5
255x3
320x5
365x3
405x3
Failed on 4th rep--some friends helped identify some issues that I'll work on, as they said the prior reps looked very strong and they thought I was gonna hit 5 reps easy. Could also be conditioning, as I've never attempted 405 before. Considering that I was supposed to get 1 rep at a minimum, I'm happy!
Would have had vid but my phone ran out of storage
Damn, weird. You should post a vid of some of your work sets.
Squats
45x5
170x5
215x5
255x3
320x5
365x3
405x3
Failed on 4th rep--some friends helped identify some issues that I'll work on, as they said the prior reps looked very strong and they thought I was gonna hit 5 reps easy. Could also be conditioning, as I've never attempted 405 before. Considering that I was supposed to get 1 rep at a minimum, I'm happy!
Would have had vid but my phone ran out of storage
Damn, weird. You should post a vid of some of your work sets.
Well, didn't get 405x5, but I did get 405x3 (3.5, if we're splitting hairs).
Squats
45x5
170x5
215x5
255x3
320x5
365x3
405x3
Failed on 4th rep--some friends helped identify some issues that I'll work on, as they said the prior reps looked very strong and they thought I was gonna hit 5 reps easy. Could also be conditioning, as I've never attempted 405 before. Considering that I was supposed to get 1 rep at a minimum, I'm happy!
Would have had vid but my phone ran out of storage
Damn, weird. You should post a vid of some of your work sets.
Why the sudden jump in 65 pounds to 320 and 5 reps instead of 3?
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