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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
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Brolic Gaoler
formerly Alienshogun
Looks like that's his first working set, everything else was warmup. I'd guess this was his 5/3/1 week.
That a fine warm up.
Bar for 10 or two sets of 5
40% of 1RM for 5
50% for 5
60% for 3
Then your three work sets.
Oh yeah, you're probably right. I didn't even think about that.
What is the work set weight here ?
That sounds like a form problem. I've had to fix my squat form regularly (still working on it after over a year), and each time I get something fixed I have to lower weight, but I quickly blow past my previous plateau.
You have to get the right muscles do the right things at the right amount (ie full range).
Whatever your workset is going to be. For 5/3/1 it could be...
65% for 5
75% for 5
85% or 5+
or
70% for 3
80% for 3
90% for 3+
or
75% for 5
85% for 3
95% for 1+
Hell, it's what I use for for any lift, isolationist or otherwise. I have an app on my phone that calculates my 1RM so I just use that for the warm up then do whatever work sets I'm gonna do. Five reps at anybodys 1RM at 40/50/60% isn't that brutal at all, even with zero rest.
You know your 1RM for things like dumbbell curls, or triceps extensions?
Sure. Jefit figures it out. Generally, I don't get too exact for those and just do 50% rounded and rep out a few, before the workset. But yes, I do know the numbers. It's not necessary like your squat to know, but it gives me a goal.
Since one must continue to overload or one becomes stagnant, I can also use the "let's beat it" chart to see how many reps I'd have to do (from 1 rep [duh] to 20 reps) in order to beat my 1RM. So, if I'm feeling strong on my curls, I can use the chart, figure it out, and get my swole on.
Most of the lifts are starting to catch up with me at this point (on cycle 9 of 5/3/1), the OHP is just the first one where I flat out failed a lift. I think an overall reset would be beneficial at this point.
Possibly. Take into consideration, however, that 5/3/1 are monthly cycles. So, while you feel like your lifts are hitting their end, you won't know until the following month. If you can eek out another five lbs on your bench or 10 on your squat before dropping down 10%, it would probably be best as it's going to take another season or two before you catch back up.
Just a thought.
True. I thought I was hitting a wall back in cycle 7 and was still able to make progress, through 8. This cycle though...goddamn. This shit is heavy.
It will be.
Justin Lascek, blogger from 70sbig.com and coauthor of Fit, talks about how when he was doing strict LP, 5lbs per session, when he was coming to the tail end of it he had to muster every ounce of being do to that first, second, and third set of five across. He says, and I concur, that type of stress on your CNS is insane and takes way too much recovery time and that's when he switched to Texas Method (IMO, a superior advanced type of programming for people strictly looking to bump up their power/Olympic lifts).
If you're hitting the point where the 65% of your 1RM for five causes you to feel like you're going to vomit, then yeah reset. But if it's your last set of three or the 95% of 1RM that's kicking your ass, well, that's kinda the point, if you will.
It's worth it to keep doing the hard work and push through. You'll make more gains and, when you reset, you'll start at a higher higher weight so, mentally, you don't feel so set back. Then, of course, you'll start aiming to beat your previous number of reps for those weights.
Anton Sugar
Member
It will be.
Justin Lascek, blogger from 70sbig.com and coauthor of Fit, talks about how when he was doing strict LP, 5lbs per session, when he was coming to the tail end of it he had to muster every ounce of being do to that first, second, and third set of five across. He says, and I concur, that type of stress on your CNS is insane and takes way too much recovery time and that's when he switched to Texas Method (IMO, a superior advanced type of programming for people strictly looking to bump up their power/Olympic lifts).
If you're hitting the point where the 65% of your 1RM for five causes you to feel like you're going to vomit, then yeah reset. But if it's your last set of three or the 95% of 1RM that's kicking your ass, well, that's kinda the point, if you will.
It's worth it to keep doing the hard work and push through. You'll make more gains and, when you reset, you'll start at a higher higher weight so, mentally, you don't feel so set back. Then, of course, you'll start aiming to beat your previous number of reps for those weights.
Hm, thanks for the advice. I'll see where I am at cycle 10.
Two solutions:
1. Find a sock you never plan on using again. Put a chunk of chalk in the bottom of said sock. Get a zip tie. Tightly tie the sock into a knot and then use the zip tie to make chalk ball at the bottom of the sock.
2. Fill a large zip lock bag with chalk. Try to get the ones with a square base. Chalk your hands in the bag. When you zip it close, compress out as much air as you can.
Anton Sugar
Member
Hard to not get messy with it. Best way is to crush it and put it in a tupperware container. I find it I keep the big chunks and try to use it, a piece inevitably breaks off and makes a "mess" on the ground. You could also try that liquid chalk too.
Just be reasonable with it and you won't make a mess. I use it only for my heaviest sets of deadlifts (maybe heaviest 2 sets). I keep it in a large ziploc freezer bag and put that inside my backpack that I bring to the gym with my belt in it. When it's time for my last set, I just open up my bag, open the ziploc, chalk up and do my set. After that I close it up and make no mess at all really.
In my gym some yahoos like to use chalk for every possible exercise they can. I am afraid they're going to be the cause of the gym outlawing chalk eventually. It's like they're Pigpen from Peanuts, but instead of dust following them around, it's chalk.
That shit makes me "incline dumbbell curls in the leg press machine" angry. I hate when people make and mess and act like disrespectful dick just because they feel entitled to since they pay a membership fee. Common fucking courtesy, you pricks.
FallingEdge
Member
Nice. They call me LeBron and KG because of my chalk skillzzzzzzzzzz.
Spiritreaver
Member
I'm actually going to be really sore tomorrow, and hungry. Good times. Good first day.
Well, I was supposed to go back to the gym a few days ago but flaked out, so today was my first day back in a month. Every last lift was down by 50-100lbs, just a horrible showing but I feel really good. I am the definition of all show no go right now ha, great to be back though.
MrToughPants
Brian Burke punched my mom
Just be reasonable with it and you won't make a mess. I use it only for my heaviest sets of deadlifts (maybe heaviest 2 sets). I keep it in a large ziploc freezer bag and put that inside my backpack that I bring to the gym with my belt in it. When it's time for my last set, I just open up my bag, open the ziploc, chalk up and do my set. After that I close it up and make no mess at all really.
In my gym some yahoos like to use chalk for every possible exercise they can. I am afraid they're going to be the cause of the gym outlawing chalk eventually. It's like they're Pigpen from Peanuts, but instead of dust following them around, it's chalk.
lol
Reminds me of this Magnusson deadlift
I believe there's always supposed to be some light contact as the bar is supposed to go straight up...I mean, don't go out of your way to keep it touching your body by moving it...just have it go straight up.
I'm sure deadlift experts will have a better answer.
edit: http://forum.bodybuilding.com/showthread.php?t=137997833&page=1
If I wanted to make lifting straps myself, what material should I use and where to find it? I bought some Everlast straps a while ago for cheap but they are really crappy so I'm trying to find better ones. Problem is that I can't seem to find anything that looks like it would work better. My problem with the current ones is that they are relatively thin cotton and they have that loop in one end. They end up crushing my hands/wrists and it's really uncomfortable.
So I've been looking around in finnish and european stores but can't seem to find any proper ones so I thought about making my own since it's super easy if I just find the right material. Or you can link me some good ones on Amazon.co.uk/Ebay if you know some
Edit:
http://startingstrength.com/index.php/site/video/platform_the_barbell_shrug
So Rip uses nylon webbing straps in this video (at 3:30) and also says why the newer straps with the loop are bad. They continue to tighten around you wrist which is precisely what my problem is. Probably going to look into that if I can find this stuff anywhere.
So I've been looking around in finnish and european stores but can't seem to find any proper ones so I thought about making my own since it's super easy if I just find the right material. Or you can link me some good ones on Amazon.co.uk/Ebay if you know some
Edit:
http://startingstrength.com/index.php/site/video/platform_the_barbell_shrug
So Rip uses nylon webbing straps in this video (at 3:30) and also says why the newer straps with the loop are bad. They continue to tighten around you wrist which is precisely what my problem is. Probably going to look into that if I can find this stuff anywhere.
Some personal records for deadlift today. Never really tried my 1RM, but lifted with some people during lunch and was pushed a bit extra. Never gone above 130Kgs, but did 1 rep at 140 and then 1 at 150, twice. Felt pretty good and could probably go up further, but I was sore from squatting yesterday.
Full work out:
Keen_swe Tracked a Workout for 2,007 pts Today
Pull-Up:
8 reps (+82 pts)
7 reps (+74 pts)
7 reps (+74 pts)
4 reps (+48 pts)
4 reps (+48 pts)
Pendlay Row:
60 kg x 5 reps (+48 pts)
65 kg x 5 reps (+52 pts)
65 kg x 5 reps (+52 pts)
Barbell Deadlift:
65 kg x 8 reps (+79 pts)
90 kg x 8 reps (+115 pts)
90 kg x 5 reps (+101 pts)
120 kg x 5 reps (+158 pts)
120 kg x 5 reps (+158 pts)
140 kg x 1 reps (+116 pts)
150 kg x 1 reps (+135 pts)
150 kg x 1 reps (+135 pts)
120 kg x 5 reps (+158 pts)
100 kg x 10 reps (+138 pts)
Kroc Rows:
28 kg x 10 reps (+40 pts)
28 kg x 10 reps (+40 pts)
28 kg x 10 reps (+40 pts)
28 kg x 10 reps (+40 pts)
28 kg x 8 reps (+38 pts)
28 kg x 8 reps (+38 pts)
Full work out:
Keen_swe Tracked a Workout for 2,007 pts Today
Pull-Up:
8 reps (+82 pts)
7 reps (+74 pts)
7 reps (+74 pts)
4 reps (+48 pts)
4 reps (+48 pts)
Pendlay Row:
60 kg x 5 reps (+48 pts)
65 kg x 5 reps (+52 pts)
65 kg x 5 reps (+52 pts)
Barbell Deadlift:
65 kg x 8 reps (+79 pts)
90 kg x 8 reps (+115 pts)
90 kg x 5 reps (+101 pts)
120 kg x 5 reps (+158 pts)
120 kg x 5 reps (+158 pts)
140 kg x 1 reps (+116 pts)
150 kg x 1 reps (+135 pts)
150 kg x 1 reps (+135 pts)
120 kg x 5 reps (+158 pts)
100 kg x 10 reps (+138 pts)
Kroc Rows:
28 kg x 10 reps (+40 pts)
28 kg x 10 reps (+40 pts)
28 kg x 10 reps (+40 pts)
28 kg x 10 reps (+40 pts)
28 kg x 8 reps (+38 pts)
28 kg x 8 reps (+38 pts)
Anton Sugar
Member
The closer the bar is to your body, the better your leverage is...so yes, it absolutely should touch your legs on the way up. You should be actively "pulling" the bar into your legs by contracting your lats. Visual cue: you are trying to push your arms behind your body, but the bar is in the way.
There's a reason powerlifters wear high socks and put baby powder on their thighs. My thigh tattoo gets scraped up (
) without baby powder, every time I deadlift, and my shins are shiny smooth/hairless.Anyone? Does anyone have either of these bars or can comment on steel vs. zinc coated?
Thanks guys, that might explain my lower-back pains and general crappy lifts when it comes to deadlifts, I've always had the bar abit infront of me so that's means I've been kinda lifting more with my lowerback and legs than my back. Can't wait to get it right sigh... I bet I'm one of the few guys here who've benched more than he has deadlifted.
Anton Sugar
Member
Yeah, the farther the bar is from your body, the harder it's going to hit your lower back, and not in a good way. Keeping the bar in contact with your body also teaches you a good bar path and overall form, as you KNOW if your knees are getting in the way of the bar pretty quickly
Yes it will put more shear on the low back.
I strongly suggest getting this book if you are even remotely interested in lifting. It's such a fantastic resource. It's also available on Kindle. It'll clear up any doubts you could ever have about form and the mechanics of the lifts.
There's also a companion DVD
TheDarkStark
Member
How much rest are you guys taking between sets? I don't have 2+ hours to spend in the gym.
Warmup sets require minimal rest.
So I was sick last week and took the whole week off from going to the gym. First day back today and all my big lifts are down... but my assistance lifts are all up. How does this make sense, is this normal? (I'm talking stuff like leg curls, leg extentions, peck deck, tricep pushdowns)
Anton Sugar
Member
Between warmup sets, probably ~60 seconds. Between work sets, anywhere from 3-5+ mins (took about 7 mins between my last two sets). I was done with squats (excluding BBB) within ~35-40 mins of arriving at the gym.
This probably took a little over 1 hour, probably an hour and fifteen mins:
Noticed an apparent typo/brain fart in the second post of the OP:
http://www.neogaf.com/forum/showpost.php?p=38304981&postcount=2
The bolded part. I think it should read something like "should NOT take priority over compound exercises" or "should take a second place compared to compound exercises" since currently it reads like isolation is the preferred way at least to me.
Or I might just be reading it wrong since english isn't my native language
http://www.neogaf.com/forum/showpost.php?p=38304981&postcount=2
The bolded part. I think it should read something like "should NOT take priority over compound exercises" or "should take a second place compared to compound exercises" since currently it reads like isolation is the preferred way at least to me.
Or I might just be reading it wrong since english isn't my native language
Yeah I basically don't rest at all until my last 2 sets when I do 5/3/1. Sometimes only on my last set.
edit: as long as it takes to change the weights.
I only use Trutein but I've seen Syntha mentioned here.
I assume this is a good deal because all of their other deals are good. It is actually a good site to check daily. Sick deals.
5 lb Syntha 40 bucks.
http://www.musclehq.com
I assume this is a good deal because all of their other deals are good. It is actually a good site to check daily. Sick deals.
5 lb Syntha 40 bucks.
http://www.musclehq.com
Fallen_Hero
Member
It is probably just the price.
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