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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
- Start date
- Status
I guess I just feel like I'm not making as much progress as I could if I put more time into it. I go into the gym on my "off" days to do some cardio, and see the same guys that are there when I'm lifting and they're there lifting five days a week.
I have the time, I just wondered if I could keep the same core compound workouts on a MWF basis and supplement some shoulder, arm and ab work on two of the off days.
I have the time, I just wondered if I could keep the same core compound workouts on a MWF basis and supplement some shoulder, arm and ab work on two of the off days.
Brolic Gaoler
formerly Alienshogun
Beast of a workout today.
This morning I knocked out 7 sets of 15 pullups, which I would have been content with as a new PR, but I also knocked out 330x5 for a new rep PR in bench press and still finished out with some heavy singles. And the tricep/curl superset worked fantastically.
Glad I did that swapping.
If you're curious, here's what it looks like.
https://www.fitocracy.com/entry/136...=TE56M&source=share_workout&referrer=facebook
This morning I knocked out 7 sets of 15 pullups, which I would have been content with as a new PR, but I also knocked out 330x5 for a new rep PR in bench press and still finished out with some heavy singles. And the tricep/curl superset worked fantastically.
Glad I did that swapping.
If you're curious, here's what it looks like.
https://www.fitocracy.com/entry/136...=TE56M&source=share_workout&referrer=facebook
I'm very jealous. You did 7 sets of 15 pullups. I did a 6 pullup set for the first time ever today, lol.
=(
How long does it take you to do all of this? Geez.
Brolic Gaoler
formerly Alienshogun
I do the pullups and shoulder complex when I'm at home in the morning fucking around before I go to the gym (and spending time with my wife/son). It varies and I don't keep track of how long it takes, but it starts shortly after I wake up (right after I drink my coffee).
The other shit takes 2 hours, but again, I only "really" lift twice a week. The third day is recovery work. So if you wanted to get all technical I lift 3 times a week. But day 3 is definitely laid back.
Don't be jealous man, you're gonna get there.
Would you mind posting your progress? Need to know how much weight you have gained since you started and how your lifts have progressed. SS gets HARD, very hard, as the weight increases and rest days become a must.
Fallen_Hero
Member
I agree that you should post your progress. If you are still making progress, stick with Starting Strength.
Personally, I transitioned to 5/3/1 after I had deloaded 3 times on squats. The constant squatting became unbearable. 5/3/1 has you going four days a week but the intensity is lower (since there is a focus on one muscle group per day).
Personally, I transitioned to 5/3/1 after I had deloaded 3 times on squats. The constant squatting became unbearable. 5/3/1 has you going four days a week but the intensity is lower (since there is a focus on one muscle group per day).
Brolic Gaoler
formerly Alienshogun
It only has you going 4 days a week if you choose that template.
Eventually. To think, I was using weight assisted pullups starting at 55 pounds...since March I've whittled that down and can pull myself up. A mix of losing 20 pounds and I guess building some muscle.
Just gotta keep putting in the work.
I think I can scrounge up my progress from spreadsheets at home. I'll check tonight and post then.
And if SS is getting too tough you might wan't to consider Greyskull Linear Progression. Very similar but with a few good tweaks if you are a little bit more advanced than a beginner but not an intermediate yet.
There's a short write-up of it in the OP.
Spiritreaver
Member
Keep at it man! You can only get better!
I went through the majority of my life not being able to do a single pull up. I got made fun of all the time during school physicals. I was terrified of them when I started working out a few years ago. Then one day something hit me and I just jumped up on the squat rack and pumped out 6 reps. Felt like I was on the top of the world.
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A More Normal Bird
Unconfirmed Member
I've made my own rack. Each stand is 2 8 foot tall 2x4s bolted together, inset in a length of 4x4 steel post, with reo welded onto the steel which is then set in a circular concrete base. Holes are drilled in the 2x4s, into which I insert the climbing pegs from an old power pole. It holds up pretty well and was darn cheap to make too.
On a different note, does anyone have any experience lifting with a broken/fractured toe? I injured my left big toe a few days ago and it seems to be more than a bad sprain. Reading around it seems that deads/presses are ok but squatting becomes a bit more difficult depending on how you hold the weight on your foot. I've tried a few bodyweight squats and it doesn't seem to bad, but I imagine it could be quite different if I tried to load it up.
My favorite is either squat rack curls or squat rack bench presses.
SERIOUSLY? You're going to bench in the SQUAT RACK? *yells at clouds*
Brolic Gaoler
formerly Alienshogun
There used to be a "posse" at my gym that would do that and a bunch of DB shit in the squat rack "supersetted" and there was like 5 of them. The worst was when they brought the "female posse" and they did the same shot in the rack next to it. This only leaving the power rack/cage. I have no problem with people benching in the power rack if they are going for max effort, but come the fuck on.
I used to break my toes and fingers all the time while playing soccer. I wasn't lifting anything at the time. (I thought bicep curls were the end all be all) I will say its difficult to move around with a broken toe, but make sure you walk normally. Wince the pain out and keep proper walking form. Don't squat. You should be able to do other lifts though.
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A More Normal Bird
Unconfirmed Member
Cheers. I've been trying to keep it off the ground when walking due to the pain, but I'll wrap it up some more and grit it out.
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A More Normal Bird
Unconfirmed Member
Truly the king of all exercises.
When it comes to these types of injuries, there's no substitute for seeing your physician.
Leg day is done. I had to go to my backup gym near my school and I felt like I was waiting more than I was lifting. It's frustrating when you're getting some momentum and then bam!, some guy is on the bench/machine/rack that you intended to use. Anyways, I squatted 335 at 3 reps with good form. I definitely have squat booty.
L0st Id3ntity
Member
A guy walked up to me during squats and told me I should use the foam roller otherwise the bar will crush my bones (108kg), I was like it's ok bro I got this.
He was squatting in the cage next to me, 40kg, high bar, quarter squats with the foam.
He was squatting in the cage next to me, 40kg, high bar, quarter squats with the foam.
So many funny squat stories. Just the other day at my gym theis dude was squatting 4 plates at like 1/4 rom or less probably. His girlfriend was behind him spotting him lol. He got stuck or something, not sure exactly but I heard the commotion and turned around just in time to see him and his girl almost get killed by the bar as he either had to dump it or it fell off his back.
So much wrong...
1. Too heavy for you brah calm down
2. what's your little girlfriend gonna do besides get crushed?
3. Your form is the worst I've EVER seen.
4. how do you even fail on squats when only going down 3 inches?
So much wrong...
1. Too heavy for you brah calm down
2. what's your little girlfriend gonna do besides get crushed?
3. Your form is the worst I've EVER seen.
4. how do you even fail on squats when only going down 3 inches?
Amusing story.
Recently though I have added foam to the bar and I got to say I enjoy having it now. Over the last couple of months working my way from 70 to 95KG (beginner) I didn't use it just to build up the base familiarisation. It is more comfy squatting with that thing even if the bar was rested comfortably without it.
Low bar is where it's at. I don't even feel the bar anymore.
The other day a pair of skinny kids walked to the power rack and loaded up 315lb. I was like "I gotta see this". Without even warming up one of them puts on a tapered belt and gets under the bar. Unracks with great difficulty and then does 1/256th "squats" (it would be more appropiate to call them knee unlocks) all while his buddy prison shower rapes / spots him. They high-five after he's done and then switch places.
Probably the most imprudent thing I've ever seen at a gym. These kids couldn't have squatted 135lb to depth, not for a single rep. If something had gone even slightly awry, it would've sent them straight to the ER. Like Rippetoe says, if it's to heave to squat below parallel, it's too heavy to carry out of the rack.
The other day a pair of skinny kids walked to the power rack and loaded up 315lb. I was like "I gotta see this". Without even warming up one of them puts on a tapered belt and gets under the bar. Unracks with great difficulty and then does 1/256th "squats" (it would be more appropiate to call them knee unlocks) all while his buddy prison shower rapes / spots him. They high-five after he's done and then switch places.
Probably the most imprudent thing I've ever seen at a gym. These kids couldn't have squatted 135lb to depth, not for a single rep. If something had gone even slightly awry, it would've sent them straight to the ER. Like Rippetoe says, if it's to heave to squat below parallel, it's too heavy to carry out of the rack.
kevo_huevo
Member
speaking of squats, my si joint condition doesnt allow me to go heavy on back squats. which would be more beneficial to supplement bb squats: hack squat machine vs leg press machine?
You can do anything you want. The body is not some fragile egg. You can train it.
I have 1 rule:
Every workout starts with squats. Bench or Pressing or deadlifting is all accessory work in my workouts. I squat 7 days a week.
You build up to it. You will go through phases, but you train yourself into it. I have never ever in all my life made such dramatic gains so quickly. I do more squatting and overhead pressing than anything else. Very very very rarely will I bench. maybe 1 / week I will deadlift, and sometimes chins, perhaps 2-3 / week. Essentially, if ain't squattin i'm overhead pressin. My jeans went from loose, to so tight around my thighs that I have trouble biking to work now. No joke. This is since May 25th, this year.
My squats are ass to grass, hams touch calves. Sometimes I'll just sit there and hold it for a second or 3 and explode up as fast as possible. I am using weights just months ago I could barely move, not even ass to grass. I do high bar squats exclusively. I hate with rage the rip/low bar. Sometimes I front squat, but only after squat.
Brolic Gaoler
formerly Alienshogun
Oh lord.
Given the *intensity of my squat/leg days, doing that shit 7 days a week would be CNS shock/snap city. This shit is a horrible idea.
*I go hard in the fucking paint, my workouts kill lesser men.
You're either A not not squatting shit for weight or reps or both B on steroids or C are using incredibly light weight squats and a generic warm up for whatever type of plan you're doing.
Your "advice" is bad and isn't solid programming for anything. Powerlifting, oly lifting, endurance, body building, any sport training, mirrin', etc. I don't even know where to start with this.
EDIT: Reading over this, I sound a bit of a dick. That's because this type of training is just bad and dangerous. If if works for you, that's great. It's bad programming, 'cause you're bio mechanically mismatched, but whatever. The idea that a novice should walk into they gym for a seven day a week program, and then that every day you do squats and then sometimes presses just factually silly. Wendler wouldn't do that to prep for a meet. Cutler wouldn't do that to get leg hypertrophy. No football player would do that to get more endurance on the field. It's just bad.
So, don't take it too personally, but that type of programming is poor.
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A More Normal Bird
Unconfirmed Member
If it was comfortable without it, why use it? The pad only serves to move the bar off your centre of gravity, impeding form and making it more likely to fall off your back.
I would love to see how you have this programmed.
Yeah, sorry, I don't go to failure. If I went to failure or balls out every single time, no way.
A lot of guys do it like this though. Just leave a rep in the bag on each set. It's not bad. Work up to your max for the day and work off that. Max out maybe once per week, pick a day, perhaps a Saturday or something. Then rest on Sunday.
To failure every day would be suicidal, yes I agree with that. What I'm saying in a nutshell is that you can train yourself to do more work, more volume if you so please.
I enjoy working out, i have the time and it gets my mind off work and other stressors during the day. It's not poor. Top tier athletes are not working out only 3-4 days per week. They don't max out every day either or every time. They don't consider it a workout, it's a training session. They are training to get better. The best way is to repeat it and constantly try to better yourself. Yes you have to program it properly. A lot of the guys will do it based on how they feel for the day. The saying is something along the lines of how they feel dictates their workout. Some guys will switch it up and alternate different exercises. I limit my reps to 30-50 reps usually though and I measure the volume like that. Reps, not sets. Always I do speed though, no eccentric work. 3 reps for strength, 5 for volume/mass. I don't think I go over that often.
I used to do it like you describe. I could barely do that once per week. FOr me, I found this works better and is more enjoyable. You just gotta find what works best for you and what you enjoy. I like this, you like what you are doing. I guess I'm sorry for sharing.
@Veezy, sorry, no I don't do other sports. I'm out of school. I sit at a desk all day, code. Then will fit in my workout. No football player or in seasonal training athlete would probably be good doing this. I didn't consider that he was or anyone would be of a certain level. I was just commenting. And was basically saying that you can train yourself to tolerate more. Probably much more than you think, but it's only dangerous if you are doing balls out every single workout and working to your true 100% each and every time our working sets are probably in the 70-85% of our max, usually for that day. Which is a heavy single or double. Never failure. That would be suicidal. No one I know does that. A solid effort each time with perfect technique or at least 90% each session. 40-60 minutes usually at most. Alot of guys will do something like that 3 times per day, no joke. I kid not. PEDs... I don't know. Perhaps. No life, yeah, that's a given.
Sorry, didn't mean to spark up any debate or controversy. I will shut up now. I guess I'm the nut in here now. I'll leave you guys a lone then.
I think I'm going to cut. I'm developing a bit of a belly. I think I went a little too much off the deep end in regards to bulking. Sleeping regularly and waking up in time to make breakfast should help too.
Edit: Might as well do a traditional OP form. Thoughts welcomed.
Age: 25
Height: 5' 8.5"
Weight: 160-165lbs
Goal: Long-term goal is to end up at 170-175lbs with <10% body fat, but immediate goal is to get down to ~10% body fat while attempting to keep most of the little muscle I have and go from there.
Current Training Schedule: Currently doing 5/3/1 because I found it interesting but it's been a few months and I'd like to try something different while being a little more dedicated (see comments).
Current Training Equipment Available: I have an incredible gym nearby that has pretty much anything I need: power cages, power lifting platforms, all varities of dumbbells and benches and machines, a pool, basketball courts, etc. I also have some disposable income for supplements (taking creatine and a weight gainer protein shake at the moment). Cooking equipment is basically a microwave, a stove, and a Foreman grill, but I can purchase other tools if necessary (and they aren't too expensive).
Comments: I had been attempting to "bulk", i.e. eat like shit and lift, and I'm not happy with the amount of fat I have anymore. I basically went from 130lbs to 160lbs in a few months because of the weight gainer and I want to do things the right way. I'm going to start 1) sleeping enough, 2) eating breakfast and eating healthier, 3) switching to a routine that is less time consuming. Here is what I'm interested in doing once my current "cycle" of 5/3/1 ends (3 weeks from now, also I'll be starting the diet immediately).
-Breakfast: 3 cooked Eggs + Brown Rice
-Lunch: I'm unsure what to do here, I finally work somewhere with a fridge and a microwave, so I can start preparing food instead of getting fast food every day.
-Dinner: Chicken breast off the Foreman grill with broccoli and brown rice.
I'm half Asian so I like my rice
Would this be a problem? I'm going to aim for 1800 calories/day. I'm also taking a multivitamin and fish oil.
Routine wise, I'd like to try out Greyskull LP.
Lifts are estimated (5RM) because I haven't tested my actual maxes:
-Bench 5x160lbs
-Press 5x110lbs
-Squat 5x200lbs
-DL 5x250lbs
I'll be doing Couch to 5K for my cardio after lifting and also because I may try to do the Disneyland 5K with some friends next year.
Finally, here is a picture I just took after dinner. Sorry about the boxers but I wanted to get my legs
Also sorry for the shit quality, my phone is oooooold.
Edit: Might as well do a traditional OP form. Thoughts welcomed.
Age: 25
Height: 5' 8.5"
Weight: 160-165lbs
Goal: Long-term goal is to end up at 170-175lbs with <10% body fat, but immediate goal is to get down to ~10% body fat while attempting to keep most of the little muscle I have and go from there.
Current Training Schedule: Currently doing 5/3/1 because I found it interesting but it's been a few months and I'd like to try something different while being a little more dedicated (see comments).
Current Training Equipment Available: I have an incredible gym nearby that has pretty much anything I need: power cages, power lifting platforms, all varities of dumbbells and benches and machines, a pool, basketball courts, etc. I also have some disposable income for supplements (taking creatine and a weight gainer protein shake at the moment). Cooking equipment is basically a microwave, a stove, and a Foreman grill, but I can purchase other tools if necessary (and they aren't too expensive).
Comments: I had been attempting to "bulk", i.e. eat like shit and lift, and I'm not happy with the amount of fat I have anymore. I basically went from 130lbs to 160lbs in a few months because of the weight gainer and I want to do things the right way. I'm going to start 1) sleeping enough, 2) eating breakfast and eating healthier, 3) switching to a routine that is less time consuming. Here is what I'm interested in doing once my current "cycle" of 5/3/1 ends (3 weeks from now, also I'll be starting the diet immediately).
-Breakfast: 3 cooked Eggs + Brown Rice
-Lunch: I'm unsure what to do here, I finally work somewhere with a fridge and a microwave, so I can start preparing food instead of getting fast food every day.
-Dinner: Chicken breast off the Foreman grill with broccoli and brown rice.
I'm half Asian so I like my rice
Would this be a problem? I'm going to aim for 1800 calories/day. I'm also taking a multivitamin and fish oil.Routine wise, I'd like to try out Greyskull LP.
Lifts are estimated (5RM) because I haven't tested my actual maxes:
-Bench 5x160lbs
-Press 5x110lbs
-Squat 5x200lbs
-DL 5x250lbs
I'll be doing Couch to 5K for my cardio after lifting and also because I may try to do the Disneyland 5K with some friends next year.
Finally, here is a picture I just took after dinner. Sorry about the boxers but I wanted to get my legs
Also sorry for the shit quality, my phone is oooooold.
Khalifa Jayy
Banned
Ok, damn... I've been going at this since late May, right? I did a severe cut from June-September. During that time span I dropped from 220 to 185.
Here are two before/after pics, the former of which was taken on June 26th, and the latter taken this morning, October 22nd.
Not astonishing, but I'm pretty proud of myself. I'm currently starting my bulking phase. Holy crap, though, I never felt that chubby...
Keep in mind, my lifts went up as follows during that cut:
OHP: 60x10 --> 100x10
DL: 90x10 --> 185x10
BP: 90x10 --> 135x10
Squat: 155x10 --> 195x10
Again, nothing amazing but I'm proud of myself for what I've been able to do on this cut and I'm freaking excited to see these gainzzzz on my bulk. Thanks for being so inspiring and motivating, guys. Thanks for all the tips, information, and articles you share, and thank you for being so receptive to us new guys. I wouldn't be here without you.
Here are two before/after pics, the former of which was taken on June 26th, and the latter taken this morning, October 22nd.
Not astonishing, but I'm pretty proud of myself. I'm currently starting my bulking phase. Holy crap, though, I never felt that chubby...
(Sorry for the crotch shot, dudes.)
Keep in mind, my lifts went up as follows during that cut:
OHP: 60x10 --> 100x10
DL: 90x10 --> 185x10
BP: 90x10 --> 135x10
Squat: 155x10 --> 195x10
Again, nothing amazing but I'm proud of myself for what I've been able to do on this cut and I'm freaking excited to see these gainzzzz on my bulk. Thanks for being so inspiring and motivating, guys. Thanks for all the tips, information, and articles you share, and thank you for being so receptive to us new guys. I wouldn't be here without you.
parrotbeak
Member
I'd be interested in how things go over time and what your program looks like. I mean, ya you're a nut but that doesn't mean others can't learn from you.
FallingEdge
Member
No need for me to say anything as your pics obviously tell the story. You can definitely see a difference and the improvement is great. Keep it up!
Doing more doesn't necessarily mean it is better for you. Your body grows when it is resting and rest days are important. I just don't see the benefit of squatting every week. Even a program like Smolov/Smolov Jr. only has you squatting 4 days a week and that is all you are doing. Maybe bench if you are up to it.
Not really. You're going to get DOMS, just make sure you give yourself a day of rest or take it easier on the particular muscles you worked out the day before.
BTW, I wanted to show all of you this earlier. I was changing in the locker room after working legs, and I found this contusion on my right quad. I didn't notice it until I was changing, but it was extremely tender to touch. It's not a rash, it feels like there's some type of fluid trapped in there. Any ideas?
Not really. You're going to get DOMS, just make sure you give yourself a day of rest or take it easier on the particular muscles you worked out the day before.
BTW, I wanted to show all of you this earlier. I was changing in the locker room after working legs, and I found this contusion on my right quad. I didn't notice it until I was changing, but it was extremely tender to touch. It's not a rash, it feels like there's some type of fluid trapped in there. Any ideas?
Ah man. My arms hurt like hell! I should be fine in the gym tomorrow since ill be working lower body right? What's DOMS? Sorry for all the questions.
Soreness. I wanted to sound like Shogun for a second.
Chittagong
Gold Member
That's a really nice transformation man. The centre of gravity on your upper body has clearly shifted from gut to chest. Well done.
Ate clean all day and then had 3 onion rings with lunch and then even worse a chocolate donut with coffee
Down from 168 to 142 at 5'6"! BLAOW!
Doing 5/3/1 BBB. Think its too soon and I could advance on SS or something BUT I WANNA CHANGE IT UP. BLAOW
Press 105 x 5
Bench 185 x 5
Dead 285 x 5
Squat 185 x 5 (Was up to 225 but since cutting my squats died)
DATS DAT. ONCE I'M DOWN TO 130 I WILL POST PICS AND THEN BULK UNTIL I HIT 140 TO 145ISH.
BLAOW
Excited to see progress and abdominals peaking through for the first time in my life and actual muscle definition. My back looks insane (for me). My body doesn't even look like mine. I'm addicted to eating clean and big and once I can bulk I am going to go HAM, which is why a donut and some onion rings makes me legit depressed.
Down from 168 to 142 at 5'6"! BLAOW!
Doing 5/3/1 BBB. Think its too soon and I could advance on SS or something BUT I WANNA CHANGE IT UP. BLAOW
Press 105 x 5
Bench 185 x 5
Dead 285 x 5
Squat 185 x 5 (Was up to 225 but since cutting my squats died)
DATS DAT. ONCE I'M DOWN TO 130 I WILL POST PICS AND THEN BULK UNTIL I HIT 140 TO 145ISH.
BLAOW
Excited to see progress and abdominals peaking through for the first time in my life and actual muscle definition. My back looks insane (for me). My body doesn't even look like mine. I'm addicted to eating clean and big and once I can bulk I am going to go HAM, which is why a donut and some onion rings makes me legit depressed.
Haha I need to learn the terms.
Like Mully said, DOMS is the soreness you might get after working out. The full name is Delayed Onset Muscle Soreness and people generally use DOMS for short since it tell's everyone immediately what kind of soreness we are talking about.
On another note, I'm starting my cut next week. I'm 91kg with ~25% bodyfat (maybe little more or little less) and I'm going for BF 10-12%. Going to do the same I did last time, using LeanGains and using -30% (rest day) / -15% (workout day) macros. Hopefully this will see as fast of a fat loss as last time. When I get around BF15% or so I'm planning on going for a -40% on rest days and +20% on workout days. This will still let me drop fat but it might also be able to gain some muscle in the process. Cycling macros like this should give my body the stimulus to grow while still burning fat on rest days. At least it's possible since people have done it. Let's see how this goes.. I'm taking pictures and logging my progress so I might post something when this is all over
Only on LeanGains
BlueScrote
Member
Wear it like a badge of pride.
HarryHengst
Member
Stop working out? :lol
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