lol I just saw this on Facebook from a friend. Just when I was starting to feel a little strong. 800 lb squat. God.
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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
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lol I just saw this on Facebook from a friend. Just when I was starting to feel a little strong. 800 lb squat. God.
fredrancour
Member
Normally, nothing. Just lift it. If it's a squat or deadlift pr attempt and I need to chase the doubt and fear out of my heart, then I lift to this
depends what lift it is, but every single time (except on squats) i rotate my hands 3x to fix my grip in place.
Hey GAF, I'm starting the Stronglifts 5x5 routine, and I would like to clarify something. For someone just starting out, how do the warm up sets work? I understand that with the squats for instance, it says to start by doing 2 sets of 5 reps with an empty bar and then 2 sets of 3 reps with an increased weight before moving on to the 5 sets of your workout weight. For someone starting out, how do I determine what the 2 sets of 3 reps warmup weight should be? Also, does this warm up structure apply to every other exercise, excluding the deadlift? Thanks!
don't take my word as gospel, but i quit warming up with the bar when i hit 225 in starting strength. now, i start out at 5x115, then 5x135, then 5x225, then working sets, which tomorrow will be 10x285. thats just what works for me.
Khalifa Jayy
Banned
In other news I feel like my back is progressing ok so far.
Just wish my chest would keep up... Month two of Greyskull lp.
Just wish my chest would keep up... Month two of Greyskull lp.
I only breathe heavy before lifting heavy to calm my heart, otherwise I don't really do anything but lift the weight. I do like to do a Cactus Jack "Bang bang" finger gesture when I'm done though.
So yesterday when doing my working weight in squats I started to feel a pain in my lower back, I decided it was a good time to deload. How much do people usually deload by? I went from 310lbs to 275lbs, I'm just wondering if I am going lower than I'd have to.
So yesterday when doing my working weight in squats I started to feel a pain in my lower back, I decided it was a good time to deload. How much do people usually deload by? I went from 310lbs to 275lbs, I'm just wondering if I am going lower than I'd have to.
i haven't deloaded since i was doing SS for everything, but i would do 85% of the squat weight on friday, and then the next 3 days up it by 5% to get back to where i was before the deload.
HisshouBuraiKen
Member
Listen to my power song and start the lift about 5 seconds before it hits the good part.
Don't do Stronglifts.
Heh, that's exactly what I do. This is my current "Heavy Deads / Squats" song. For some reason, the act of tightening up my belt really pumps me up as well.
A
A More Normal Bird
Unconfirmed Member
A general rule is keep the jumps even, for example (weights in kgs) Bar - 40 - 60 - 80 (work weight). If you're doing deadlifts after squats and aren't too advanced you probably won't need to warmup, but it helps with form, both learning it n the long term and refreshing it for the session. Around 1.5x bodyweight you should be warming up for deads even if you've been squatting.
As you increase in strength more warmup is required for the CNS, 5 5 3 2 and 5 4 3 2 1 are easy to remember rep schemes that wake up your nerves without fatiguing you.
Spiritreaver
Member
Haha, I do this too. Just helps me shake off the nerves and get into it. I also like to sing g in between sets.
So Wendler recommends leg press as one of the assistance exercises to squats. I was thinking what's the difference between leg press and hack press?
Leg Press
Hack Press
So is there any difference and which one is preferred as an assistance after heavy squats and BBB deadlifts? For a woman if it matters
Leg Press
Hack Press
So is there any difference and which one is preferred as an assistance after heavy squats and BBB deadlifts? For a woman if it matters
Protein food bar
4 cups ground oats
2 cups whey protein
1 cup powdered milk
1 1/2 teaspoon sea salt
mix ingredients and blend thoroughly with:
1 1/2 cups water
then blend with:
1/2 cup almond butter
Spread in a cookie sheet or other thin pan (use baking paper if you don't want it to stick) and throw it in the refrigerator. Baking the oats for five minutes or so is optional. Throw in dried fruit, nuts or chocolate if you're feeling gluttonous.
Approximately 236g of protein, 496g of carbs and 111g of fat for a grand total of 3,950 or so calories for the entire pan.
Eat and be merry.
So Wendler recommends leg press as one of the assistance exercises to squats. I was thinking what's the difference between leg press and hack press?
Leg Press
Hack Press
So is there any difference and which one is preferred as an assistance after heavy squats and BBB deadlifts? For a woman if it matters
My unscientific opinion is that they both work in the same manner. Maybe Leg Press is mentioned as I've seen one in every gym I've been in but don't see a hack squat machine in every gym. You may also be able to load heavier weights on leg press since you don't have to support the weight with anything other than your legs, but this would more noticeable with very heavy weights. Again, I may or may not have a clue what I'm talking about!
Brolic Gaoler
formerly Alienshogun
Just got back from getting my second massage in two months. Same masseuse she said I work out too much, I'm both flattered, and worried now. It would appear I've beaten the shit out of my body.
Also, PERRY!
Also, PERRY!
IronicallyTwisted
Banned
Hey guys, just started doing Starting Strength a few weeks ago (partly due to the recommendations of this thread), just wanted to put some thoughts together for anyone else considering the program, or if anyone has any extra advice for me. I got into it to improve strength as the primary consideration, get a leaner and more musclar physique as the secondary (i'm slightly overweight as it is, but being weak annoys me more).
- The first week was pretty much a wash because I was just figuring out technique, especially on the deadlifts and the cleans. Crippled my hamstrings on the deadlifts on my first visit as I was pulling the bar up in a reverse L shape rather than straight up and down.
- Muscles were pretty beaten up in the first week, especially the hamstrings and the arms. Managed to hurt my shoulder a little bit as well during the military press.
- Strength gains are fucking crazy on the squats and deadlifts now. Even squatting with the bar was difficult when starting, 5 sessions later I can do 30kg on the bar. It actually makes me quite nervous looking at the weight, it feels unnatural to be getting this much stronger this quickly, I'm a bit paranoid i'm going to croak my back or go to failure. I imagine the gains come from both getting better technique wise and extra muscle.
- Bench press is going well, started with the bar which was a struggle, up to 10kg which is leaving me with soreness the next day but definitely doable.
- Standing military press is brutal and I feel close to stalling already. Started with the bar, even adding 2.5kg a session feels like its too much. I might have to go to adding 1.25kg weights each session just keep progressing. I really do loathe this exercise as it makes you feel like a goddamn weakling (I imagine this is why everybody else at my gym ignores this exercise).
- Going to the gym has generally elevated my mood, my core feels slightly tighter (especially the back and stomach), arms look about the same. The soreness the next day always feels manageable, other programs have really fucked up my arms especially, to the point of crippling my ability to do my job (which is a desk job). It definitely hurts, but nothing I can't deal with. The hamstrings in the first week did leave me with a bit of a limp, I just exercised through it and 10 minutes on the treadmill before starting and it was fine (and actually eased the pain).
My gym will be closed over the december period for two weeks, which is probably going to destroy my progress. I have a barbell at home but no power rack at all, so i'm going to have to rely on deadlifts, rows and the military press (as well as pull ups and dibs?) to try and maintain some progress before I can start up again. Not really sure what to do, I can't do squats without the equipment as the weights are getting pretty serious pretty quickly.
Love the program so far, it really is doable and seeing the progress every time you go to the gym is an easy motivator, never even thought about skipping a session and can't really see myself doing so.
- The first week was pretty much a wash because I was just figuring out technique, especially on the deadlifts and the cleans. Crippled my hamstrings on the deadlifts on my first visit as I was pulling the bar up in a reverse L shape rather than straight up and down.
- Muscles were pretty beaten up in the first week, especially the hamstrings and the arms. Managed to hurt my shoulder a little bit as well during the military press.
- Strength gains are fucking crazy on the squats and deadlifts now. Even squatting with the bar was difficult when starting, 5 sessions later I can do 30kg on the bar. It actually makes me quite nervous looking at the weight, it feels unnatural to be getting this much stronger this quickly, I'm a bit paranoid i'm going to croak my back or go to failure. I imagine the gains come from both getting better technique wise and extra muscle.
- Bench press is going well, started with the bar which was a struggle, up to 10kg which is leaving me with soreness the next day but definitely doable.
- Standing military press is brutal and I feel close to stalling already. Started with the bar, even adding 2.5kg a session feels like its too much. I might have to go to adding 1.25kg weights each session just keep progressing. I really do loathe this exercise as it makes you feel like a goddamn weakling (I imagine this is why everybody else at my gym ignores this exercise).
- Going to the gym has generally elevated my mood, my core feels slightly tighter (especially the back and stomach), arms look about the same. The soreness the next day always feels manageable, other programs have really fucked up my arms especially, to the point of crippling my ability to do my job (which is a desk job). It definitely hurts, but nothing I can't deal with. The hamstrings in the first week did leave me with a bit of a limp, I just exercised through it and 10 minutes on the treadmill before starting and it was fine (and actually eased the pain).
My gym will be closed over the december period for two weeks, which is probably going to destroy my progress. I have a barbell at home but no power rack at all, so i'm going to have to rely on deadlifts, rows and the military press (as well as pull ups and dibs?) to try and maintain some progress before I can start up again. Not really sure what to do, I can't do squats without the equipment as the weights are getting pretty serious pretty quickly.
Love the program so far, it really is doable and seeing the progress every time you go to the gym is an easy motivator, never even thought about skipping a session and can't really see myself doing so.
iAmMaximus
Member
Day 2 of GVT today, which was legs/abs.
Squats: 10x10
Leg Curls: 10x10
...
Never have I felt so immobile.
Squats: 10x10
Leg Curls: 10x10
...
Never have I felt so immobile.
A
A More Normal Bird
Unconfirmed Member
Good stuff. You might find your enthusiasm begins to dip a bit when you're squatting heavy 3 times a week though. Just some forewarning so you don't get too disheartened when it happens...
theytookourjobz
Junior Member
Ok so first picture here is me circa 2008. Drank a lot, pack a day smoker, ate like dogshit.
http://i.imgur.com/dwjeB.jpg
Shortly after I quit drinking, quit smoking, and starting actually eating real food. Lost about 65lbs eating pretty good and exercising 4-5 times a week. Long story short, I've always struggled with food. Even since I've been living my "healthy" lifestyle, I am very weak when it comes to junk food. I know it's probably not the end of the world, but it's a slippery slope for me. It's a smart bet that I can't just have one, lol.
This is me today, a week into trying to lay off the cheat foods and really get my body where I want it. I'm 27 now and I've never had abs and I figure it's a respectable goal for every male at least once in his life. I'm going to try and post pictures once a week to document my progress and hopefully that, along with y'all's support, will keep me on track this time.
http://i.imgur.com/MollA.jpg
http://i.imgur.com/7BNuX.jpg
Updates on my progress. Going strong and strict for 3 weeks now. Original pictures were one week in.
http://i.imgur.com/UhJIm.jpg
http://i.imgur.com/hxmGA.jpg
http://i.imgur.com/dwjeB.jpg
Shortly after I quit drinking, quit smoking, and starting actually eating real food. Lost about 65lbs eating pretty good and exercising 4-5 times a week. Long story short, I've always struggled with food. Even since I've been living my "healthy" lifestyle, I am very weak when it comes to junk food. I know it's probably not the end of the world, but it's a slippery slope for me. It's a smart bet that I can't just have one, lol.
This is me today, a week into trying to lay off the cheat foods and really get my body where I want it. I'm 27 now and I've never had abs and I figure it's a respectable goal for every male at least once in his life. I'm going to try and post pictures once a week to document my progress and hopefully that, along with y'all's support, will keep me on track this time.
http://i.imgur.com/MollA.jpg
http://i.imgur.com/7BNuX.jpg
Updates on my progress. Going strong and strict for 3 weeks now. Original pictures were one week in.
http://i.imgur.com/UhJIm.jpg
http://i.imgur.com/hxmGA.jpg
Good post. Glad to see you're enjoying it. You can see why it's so often recommended!
The hot dog on tattoo on your bicep gives it away. That's great.
Good progress. Get your abs to scratch that itch then consider starting strength to put on a bit of lean mass. Being stronger is always a good thing but even if you're only after aesthetics it's a good bet.
theytookourjobz
Junior Member
Is that video legit? Is she really squatting 500 for reps that easily?
Brolic Gaoler
formerly Alienshogun
FallingEdge
Member
beautiful pic.
Bolo is my hero <3
Bolo is my hero <3
First day in my new gym after moving today. 3rd week of this cycle of 5/3/1, only put up the 220 for 5 reps, I'm guessing part of that is simply getting used to different benches, different bars, etc. Excited to have 2 real power racks instead of just squat racks, though the weight area at the new gym is about half the size of the old one. They have 5 locations in the area though so I'll be checking the others out for sure. Hoping one has a platform for deadlift day.
*edit*
What a terrible typo.
*edit*
What a terrible typo.
iAmMaximus
Member
I usually have a target bf% or until I'm satisfied the way I look.
L0st Id3ntity
Member
Managed 1x5 308lbs deadlifts today, I was a bit nervous because I forgot my liquid chalk lol, but it didn't really matter. Also held the last rep for 10-15 seconds, I don't think my grip will fail me anytime soon.
I also had several people check my form in the last sessions, including the gym trainers (romanian and pretty knowledgeable), nobody criticized, and I do feel it almost exclusively in my legs.
Only way is up now!
I also had several people check my form in the last sessions, including the gym trainers (romanian and pretty knowledgeable), nobody criticized, and I do feel it almost exclusively in my legs.
Only way is up now!
yum
BlueScrote
Member
What one are you going to now? You were at Best Fitness on eggert before, right?
Anyone ever have those off days where all your lifts are down 10 to 15 pounds and you have no stamina to do the reps you normally do? I had this problem yesterday, even got stuck benching and needed help to get the bar off which was pretty damn embarrassing. It's just strange because I was fine Monday and last week. Don't think I'm sick, I just couldn't lift my normal weights anymore. Hopefully this will pass, also feel fine today.
Maybe it's time for a quick deload?
I'm in Syracuse now, not Buffalo. The girl and I are all through with school and such there, so we've just moved back to our hometown.
Delicious I know!
Oh shit another guy from Syracuse. I grew up there. You staying in the city or out in the suburbs? Also, hello fellas. I've been away from this thread for a while now since I spent the last 5 months doing muay thai and lifting on the side but the teacher is leaving my gym so I decided to get back into serious lifting again. Hopefully I'll get back to my max lifts soon enough.
Specifically in the Baldwinsville area. What about you?
45 minutes to an hour for me, depending which day it was. The middle day tends to be shorter.
Does that include some 15 minute cardio warm up?
Speaking of cardio, should I be doing it on off days? Once swimming ends of course.
I'd do 5 minutes light on the treadmill most days, but the warmup sets themselves were all I really needed.
Cardio is really dependent on your goals.
I tried ATGT squats today, man...
I have no one I trust to critique my form and my knees just keep caving inwards.
I know it has something to do with the cartilage in my inner knees being worn down due to constant pivoting at work. I had to attend rehab for it the pain would get so bad.
I don't know what I can do to fix that part of my knees, I hoped it would go away as I learned to push through the outsides of my feet but nope, constant knee quivering and inward pushing.
Should I just give up on the squat? I'm only doing about 175 ATG and it's embarassing.
The real hard part is I've been stuck here for months, I've plateaued...
I have no one I trust to critique my form and my knees just keep caving inwards.
I know it has something to do with the cartilage in my inner knees being worn down due to constant pivoting at work. I had to attend rehab for it the pain would get so bad.
I don't know what I can do to fix that part of my knees, I hoped it would go away as I learned to push through the outsides of my feet but nope, constant knee quivering and inward pushing.
Should I just give up on the squat? I'm only doing about 175 ATG and it's embarassing.
The real hard part is I've been stuck here for months, I've plateaued...
ATG is overrated. i say that only because i'm not flexible enough to do it
just go to a few degrees below parallel, that will help a lot.
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guys, this girl wants a big ass. should she do ATG squats?
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