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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
Regardless of what it is, it's 15lbs bud. I know it sucks to find this out, just realize you're on the right path now.
TheDarkStark
Member
I dont often feel like a beast, but today i did 10 reps of bodyweight + 50 lbs on Dips.
10 reps at 240 lbs.... feels good man.
10 reps at 240 lbs.... feels good man.
So what are everyone's goals for the mid-term (say, 18 months to two years from now or so)?
Personally I'm just interested in strength at this point. Of course I'd love to get as swole as I can, but at this moment strength always comes first for me. So as long as I don't fat-fuck myself to oblivion, I'm fine with putting on a bit of body fat.
As an addendum to this goal I'd also like to rehab my right shoulder as much as possible. I broke my humerus in two places due to an accident some years ago and this has affected both my strength and mobility in this shoulder.
So these are the strength numbers I'm trying to reach, hopefully by Q1 2014 :
Squat: 405lb 5RM (current 1RM 315lb)
Deadlift: 500lb 5RM (current 1RM 420lb)
Bench Press: 250lb for reps (current 1RM 200lb)
Press: 135lb (current 1RM 105lb)
As you can see there's a huge discrepancy between my upper body and lower body lifts and this is because of my shoulder injury. Hopefully I can close the gap in the near future and keep getting stronger.
Personally I'm just interested in strength at this point. Of course I'd love to get as swole as I can, but at this moment strength always comes first for me. So as long as I don't fat-fuck myself to oblivion, I'm fine with putting on a bit of body fat.
As an addendum to this goal I'd also like to rehab my right shoulder as much as possible. I broke my humerus in two places due to an accident some years ago and this has affected both my strength and mobility in this shoulder.
So these are the strength numbers I'm trying to reach, hopefully by Q1 2014 :
Squat: 405lb 5RM (current 1RM 315lb)
Deadlift: 500lb 5RM (current 1RM 420lb)
Bench Press: 250lb for reps (current 1RM 200lb)
Press: 135lb (current 1RM 105lb)
As you can see there's a huge discrepancy between my upper body and lower body lifts and this is because of my shoulder injury. Hopefully I can close the gap in the near future and keep getting stronger.
As for the body dysmorphia. I know I got it bad. I feel non muscular and fat. Then sometimes I catch myself in the gym mirror next to someone I think looks good and big and I'm like damn I'm 230 and look way bigger than that dude. But 5 seconds later I feel shitty again.
Yeah the 5 day thing is the only reason I haven't tried it. It would be really hard/impossible for me to fit in a 5th day.
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A More Normal Bird
Unconfirmed Member
@ Noema: I know what you're feeling regarding upper body vs lower. I also have issues with both my shoulders (nothing broken though) and I can rarely get more than 2 weeks of consistent pressing done. If something starts to go wrong I'm very reticent to train around it as if anything gets aggravated it generally means no more back squats either.
As for goals, I'd like to fix most of my niggling joint issues and reach a respectable standard of strength, something like 2.5xBW dead, 2xBW squat and >0.75xBW OHP. I should be at least fairly close to that by the end of next year (I'm at about 2X, 1.5X and 2/3X now). Body-wise I'm not too fussed; I imagine to achieve my strength goals I'm going to have to force a few more kgs onto my birdlike frame (currently ~80kg @ 6'2", about 20kg more than at my lightest a couple of years back). I generally stay in the 12 to 16 percent bf range whether bulking or maintaining and don't really worry about it. Eventually, once my strength and health are improved I'd like to learn olympic lifting.
As for goals, I'd like to fix most of my niggling joint issues and reach a respectable standard of strength, something like 2.5xBW dead, 2xBW squat and >0.75xBW OHP. I should be at least fairly close to that by the end of next year (I'm at about 2X, 1.5X and 2/3X now). Body-wise I'm not too fussed; I imagine to achieve my strength goals I'm going to have to force a few more kgs onto my birdlike frame (currently ~80kg @ 6'2", about 20kg more than at my lightest a couple of years back). I generally stay in the 12 to 16 percent bf range whether bulking or maintaining and don't really worry about it. Eventually, once my strength and health are improved I'd like to learn olympic lifting.
You're watching a competitive sport with the same standards as and that deserves the same respect as Football (soccer), Football (American), Rugby, Baseball, Basketball, Olympic Weightlifting, etc. Crossfit really should be an Olympic event.
A
A More Normal Bird
Unconfirmed Member
Crossfit shouldn't be in the Olympics in my opinion, as it would be too difficult to integrate into an already packed schedule. I do think the winners of the games, as the best athletes on the planet, should receive more recognition from external authorities. If the IOC could issue something like a platinum medal, or a complex alloy representing the achievements of the winner in multiple facets of fitness, that would be pretty cool.
To this
And then to this...
You can see how much kool aid is drank as they progress. My favorite part is that the girls simply dominate over the men in several of these categories on a box level, just because of the dedication they seem to have over the men. But hey, if they're happy, more power to 'em.
Hope the games are fun! Bring the kids!
And finally, makes sure you don't pass out when you do cleans. I hear that can hurt quite a bit.
Spiritreaver
Member
Damn, talk about a huge pick me up. Was having an alright workout, but nothing all that great. Then this guy comes up to me, big and ripped, definitely about to hit the stage for some kind of show. "Do you compete?" I was like wha? Told him I was thinking of it and he said that I looked the part, big, lean, and great shape. And as I guessed he is two weeks away from doing his very first comp. We chatted for about half an hour after that about a bunch of shit.
Needless to say it made my week. To have a guy who looks like he does assume that I was already competing, feels sooooo good.
Took this pic after my workout today. Was quick and dirty, wanted to give you guys some kind of idea of how my upper/lower body look together. I apologize for being somewhat clothed, I don't like taking pics in the lockerroom, and wasn't about to do it nearly nude. Also had no place to do a self-timer, so shitty arm placement. But whatever, have at it.
Oh and yeah, sorry for the crotch shot. If it's a problem I'll unquote it.
I weighed in at 193.5 yesterday, still leaning out. Should hit a little over 180 when I'm done.
Needless to say it made my week. To have a guy who looks like he does assume that I was already competing, feels sooooo good.
Took this pic after my workout today. Was quick and dirty, wanted to give you guys some kind of idea of how my upper/lower body look together. I apologize for being somewhat clothed, I don't like taking pics in the lockerroom, and wasn't about to do it nearly nude. Also had no place to do a self-timer, so shitty arm placement. But whatever, have at it.
Oh and yeah, sorry for the crotch shot. If it's a problem I'll unquote it.
I weighed in at 193.5 yesterday, still leaning out. Should hit a little over 180 when I'm done.
Brolic Gaoler
formerly Alienshogun
Seriously, dude should be squatting a semi truck. Shit's unreal.
So now that I'm not cutting, embracing eating and lifting. Bench up to 215 easily...could probably have done 1 or 2 reps at 225 if I had a spotter, but I didn't so I took it easy.
Will probably get there in a week or two, or just go in the evening when there are more folks and ask for a spot.
Will probably get there in a week or two, or just go in the evening when there are more folks and ask for a spot.
FallingEdge
Member
The most impressive thing about Darth is not only his size but his definition as well. 17 inch arms and his quads are ridiculous at his bf%.
"The fittest on the planet." HOLY ISH AT THAT CLEAN VIDEO HAHAHa.
Darth; you're a monster!
Either an incredibly hard worker or genetic freak, or both. Very impressive.
Poindexter
Member
welp I finally did it. I finally hit the wall where I'm losing strength on my cut. I've been on a "cut" for the last 10 months and I've lost 73 lbs. During this time of watching my diet my lifts have continuously gone up week to week. Not necessarily adding weight, but making progress in reps too.
This week the cut finally caught up with me. Certain exercises are still going up. But certain assistance exercises took a massive hit this week. Incline Dumbell Press got hosed hard. Went from 10/10/9 to 6/5/5. Dumbbell Bench Press stalled and I didn't make any progress but I also didn't lose any reps. Today on dumbbell curls I was failed hard. Last week I got 8/8/6 for reps and today I got 5/5/5. Ugh. I did however make progress on all my other lifts. Not just maintaining but I added reps.
I did a deload week the first week of September and I'm thinking of giving myself one the last week of October. But I think it's time for me to move onto another program. I'm currently doing linear progression so I knew I'd hit this wall eventually. I guess I'm gonna jump into 5/3/1.
Any other suggestions or advice? I'm going to raise my calories 200-300 a day. I'm currently losing 2 lbs per week and I'm okay with slowing that down to maintain gains.
This week the cut finally caught up with me. Certain exercises are still going up. But certain assistance exercises took a massive hit this week. Incline Dumbell Press got hosed hard. Went from 10/10/9 to 6/5/5. Dumbbell Bench Press stalled and I didn't make any progress but I also didn't lose any reps. Today on dumbbell curls I was failed hard. Last week I got 8/8/6 for reps and today I got 5/5/5. Ugh. I did however make progress on all my other lifts. Not just maintaining but I added reps.
I did a deload week the first week of September and I'm thinking of giving myself one the last week of October. But I think it's time for me to move onto another program. I'm currently doing linear progression so I knew I'd hit this wall eventually. I guess I'm gonna jump into 5/3/1.
Any other suggestions or advice? I'm going to raise my calories 200-300 a day. I'm currently losing 2 lbs per week and I'm okay with slowing that down to maintain gains.
Poindexter
Member
And Goddamn Darth! Good job man. How tall are you?
heliosRAzi
Banned
Is there a way to lose muscle?
theytookourjobz
Junior Member
Cardio and caloric restriction.
I don't get all the blanket Crossfit hate. There are dumbasses doing dumb shit outside of CF too. I think it's done great things for the sport of weightlifting. I don't think CF is a sport by any means but some of the top athletes are really fun to watch. Hell the dude that won it last year just snatched 285# and clean and jerked 355#. Pretty impressive Crossfitter or otherwise.
High intensity cardio on a caloric deficit with low protein intake for good measure and basically no lifting, you can still lift and be catabolic as fuck though.
heliosRAzi
Banned
theytookourjobz
Junior Member
What are your goals? Why do you want to lose muscle?
I don't know about anyone else, but when I poke fun at Crossfit, it's just that. Poking fun. There's a hundred worse ways to train out there and if nothing else it stresses the value of hard work.
Wufei, you're looking solid.
Veezy posted some solid ladies, too. I know what he means about the Crossfit thing, I know a gal who runs a box, has done so for years, and she's built. Like third pic built but with slightly more bodyfat. She looks good but everyone has their own goals, and to each their own. A lot of folk might suppose she's bigger than they want to be, but I always tell them not to worry. They're not going to put in a quarter of the work she has and certainly not for the better part of a decade.
And speaking of hard work, I'm going to get off my ass and lift some shit.
Wufei, you're looking solid.
Veezy posted some solid ladies, too. I know what he means about the Crossfit thing, I know a gal who runs a box, has done so for years, and she's built. Like third pic built but with slightly more bodyfat. She looks good but everyone has their own goals, and to each their own. A lot of folk might suppose she's bigger than they want to be, but I always tell them not to worry. They're not going to put in a quarter of the work she has and certainly not for the better part of a decade.
And speaking of hard work, I'm going to get off my ass and lift some shit.
Anton Sugar
Member
We should just get various pics of Darth for a new OT banner but transpose our avatars onto each one. Christ, brah--looking big.
Rabbitweed
Member
Yeah, lets compare Crossfit, a sport which didn't exist six years ago, to team sports that have been around for ages. Makes sense.
Spiritreaver
Member
I'm 5'8~9.
Thanks for the kind words .guys, means a lot coming from you all. You guys are what help me stay motivated. I think about you guys every day I get in the gym. Someone in here is always doing something awesome.
And I don't think I'm any kind of genetic freak really, mom's side of the family is all very obese and not very muscular or strong in any way. I don't know anything about my dad, but I think he may have been a basketball player in high school. I think my mom mentioned that once.
I prefer not to think like that anyway. I have to work hard like everyone else to see results.
don't know how anybody goes on a cut with crossfit. i'm currently "doing" crossfit and i'm so hungry after it's stupid
Ripp's new press video.
http://startingstrength.com/index.php/site/platform_learning_to_press_2.0
Ripp's new press video.
http://startingstrength.com/index.php/site/platform_learning_to_press_2.0
CF is just easy to hate on because of the "holier than thou" attitude that many of its participants have. Generally, you see people that either run a CF box or have level 1 cert or have just been doing it for a while feel as if they know everything about fitness. I love some of the Crossfit circuits and think that being all around fit is fantastic, but CF isn't the best way to do it and explaining that to somebody who lives and dies by CF is all but impossible. It's more fun to do than anything. I mean, for real, read the comments on their main site one day. You'll lose hours.
Something to consider is your big name CFers don't do the main site programming. You'll see a video thrown up of them pumping something out every once and a while, but they generally do intense strength and conditioning programming. Honestly, it's just fun to pick on because there's so much there to go at. Truth be told though, there are some pretty fucking great boxes if you search hard enough. You just have to wade through the overpriced, under qualified, god damn dangerous bull shit.
Crossfit is exercising. It is not a sport. There are no standards, there are no rules, there is nothing. Crossfit, actually, is just a fancy name for "HIIT circuts mixed with metabolic conditioning mixed with strength training." It's not actually a thing. Greg Glassman is a god damn genius and I would take his money and sell out in a heartbeat if I could, I can't believe he made it what it is today.
The joke I was trying to make, to anybody defending Crossfit, is the idea that people view Crossfit as a sport with some sort of legitimacy. It is not. It is exercising.
If you wanted to make it a sport, you would have to have standards, consistent judging, proper scoring, rulesets, a list of what would actually be occurring at the event so you could get the individuals competing would know what the expectations are. None of that happens.
Besides, we already have all sorts of sports for Olympic weightlifting, marathons, gymnastics, etc. etc. The idea that somebody who's really fucking good at exercising is more "fit" than the guy that wins the Ironman is just an embarrassing disconnect with reality and a disrespect to the amount of dedication those actual athletes go through.
You still on 5/3/1? What split/accessory work you doing? Did you get the 2.0 ebook yet?
Yeah, if you're "cutting" on Crossfit, you're starving yourself.
How's your diet? You could probably crank up the carbs with zero issue with all the metcons you're doing.
heliosRAzi
Banned
I'm currently 245, 5'8, fairly muscular with a spare tire. I have plantar fasciitis that started after I reached 200lbs about 6 years ago. It wasn't much of a problem for a while, but lately my feet have been hurting after I wake up. Went to a podiatrist and they suggested that it might be because of my weight. So, my goal will eventually get below 200 in like six months or so.
After taking 4 full days off, and adjusting my routine I've found I've really made some improvements. Recently, I've found I should lift less and run more. I've been able to consistently bench 185, which may not sound like a lot for most weight lifters, but it's is a lot for someone with a runner's body who's 5'10" and weighs 153lbs. Still trying to go down to 10% body fat though, so I've probably got another 10lbs to lose, but I think I can get there by Christmas. Cheers.
A
A More Normal Bird
Unconfirmed Member
heliosRAzi said:
Don't want to come across as harsh but just going by your weight and height you could probably easily make it to 200lbs just by cutting fat. Above 200lbs lean at that height is getting into roids/bb'er territory. For example, Darth posted a pic on this page and is an absolute monster, the same height as you and weighs 190. As a poster in here frequently likes to say (sorry I can't remember who it is!) "you're fatter than you think you are."
On the plus side, you don't have to worry about losing muscle or much strength and will no doubt look like an absolute beast as you approach the 200lb mark.
Brolic Gaoler
formerly Alienshogun
Does not compute.
How fucking thin are you, and how thin are you trying to be? Because right now I imagine a starving WWII concentration camp victim.
Also, wtf is a "runners" body? I've seen some pretty beefy runners. I've also seen some skeletons.
Is that it? Are you trying to go as a skeleton for Halloween?
I'm gonna piggy back Alien here. I have a good friend who does full triathalons, and he's hella skinny dense as steel. (the metal shoulder from the bike accident helps with that.)
When you hit that low of a body weight losing more fat is going to require some pretty dedicated work. Like, hard, hard, diet/training. You'd be better served, if you're going for just a more aesthetic appeal, putting on some weight and eating heavier. It'll be a lot easier.
Do what you want, but if you want to be hella lean low body fat low weight athlete, start your two mile swims, some 20 mile bike rides and couple 10ks. You'll get there that way, just hope you like carbs.
heliosRAzi
Banned
Oh you're not being harsh at all. I like getting different perspectives on things. I'll probably do keto, run an hour on the elliptical, and lift some lights weights. Thank you. I know now what I need to do.
Neffarias_Bredd
Member
So we maxed out in the weight room today. My numbers were:
Bench: 230
Squat: 365
Clean: 242
Im 6' 170 pounds, and I run track. Not sure how these numbers are, but i'm decently proud of my squat max
Bench: 230
Squat: 365
Clean: 242
Im 6' 170 pounds, and I run track. Not sure how these numbers are, but i'm decently proud of my squat max
Brolic Gaoler
formerly Alienshogun
I'm gonna piggy back Alien here. I have a good friend who does full triathalons, and he's hella skinny dense as steel. (the metal shoulder from the bike accident helps with that.)
When you hit that low of a body weight losing more fat is going to require some pretty dedicated work. Like, hard, hard, diet/training. You'd be better served, if you're going for just a more aesthetic appeal, putting on some weight and eating heavier. It'll be a lot easier.
Do what you want, but if you want to be hella lean low body fat low weight athlete, start your two mile swims, some 20 mile bike rides and couple 10ks. You'll get there that way, just hope you like carbs.
Yeah, it should be noted I was just having fun while trying to make a point. Wasn't meaning to come off "too much" like an ass. He's already incredibly lean, and I don't believe (opinion) "losing more weight" will do him any favors. Basically exactly how you put it.
"We?"
Like highschool "we?"
Be careful of doing maxes with highschool kids and coaches. Shit can be pretty damned dangerous.
Neffarias_Bredd
Member
na college. we have pretty decent trainers
Brolic Gaoler
formerly Alienshogun
Ok, that's better. Decent numbers btw, how long have you been lifting? What programming are you using?
Neffarias_Bredd
Member
About two years, but not continuously. We usually pair back during the season and I try not to get too big over the summer. They create a program for us, right now its four days a week. We work on explosiveness, so for the past couple of weeks in all our major lifts we focused on the downward movement, counting to five on the way down and then exploding up. Right now we pause at the bottom of our lift for 5 seconds and explode up, and then a couple weeks before the season we work on the end of the lift. It's hard because I only have my other teammates to compare my numbers to, and was kind of wondering what types of numbers people put up who've been bulking
cluxdeluxe
Banned
Is this to show who is the best at working out? Or who can get injured first to win?
Spiritreaver
Member
No, not any more. I am working with a trainer now and on his program. I was missing 5/3/1, but I'm kinda back in the high volume groove now. I did get the book though, but need to get to reading it.
Brolic Gaoler
formerly Alienshogun
There's a whole lot here that sounds "troubling" to me, but I'm not going to touch it.
I would advise reading some weightlifting/strength/etc books if you're interested, dump some broscience you may have "learned" and make sure your coaches/fellow teammates aren't leading you in the wrong direction. Even if they aren't, it's better to educate yourself in addition to what they feed you.
ALL SHOW AND NO GO!!!!!!!!!!!!!!
Neffarias_Bredd
Member
There's a whole lot here that sounds "troubling" to me, but I'm not going to touch it.
I would advise reading some weightlifting/strength/etc books if you're interested, dump some broscience you may have "learned" and make sure your coaches/fellow teammates aren't leading you in the wrong direction. Even if they aren't, it's better to educate yourself in addition to what they feed you.
ALL SHOW AND NO GO!!!!!!!!!!!!!!
Such as? I'm interested
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