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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
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Yeah, it might be counterproductive to run for 30min before a heavy lift workout. You will empty your carb storage that you will want when lifting. If I remember correctly, the first type of training you do during a workout (cardio vs. lifting) is the one your body is most affected by that day (hormones and shit). Maybe put the running after the lifting (you might hit more of your fat storage that way) or do it another day for a longer period than 30 min.
I used to do two days of HIIT with three days of compounds. It felt great and I'm going back to it.
No knee issues or anything.
I was doing 5 minutes at 5mph to warm up, then 30 seconds at 10.5mph and 1.5 minutes at 5mph a total of 10 times.
Edit: compound clothing pains.
I don't get dressed up much. I haven't worn a button down since before I started compound lifting last year. Went to try on my old button downs and they were all so tight in the chest the buttons were about the pop off.
Buying a couple larges today. I'm past medium :x
As much as possible. 8hrs minimum for most people.
I felt the same but after a couple of weeks you get much stronger and you'll move on to heaver weights anyway.
I'm currently on 70kg inc the 20kg bar!
Try a few naps or something?
Quick question regarding low carb diets...
I've been doing it on and off since August and have had great results. Great having a way to control my weight but have been cheating since September and gorging on carbs every now and again,
My question is, I can have 20-40g of carbs a day...Could I skip the salad and have the off chocolate bar? I think I can control the urge now...
Quick question regarding low carb diets...
I've been doing it on and off since August and have had great results. Great having a way to control my weight but have been cheating since September and gorging on carbs every now and again,
My question is, I can have 20-40g of carbs a day...Could I skip the salad and have the off chocolate bar? I think I can control the urge now...
I need to run on the treadmill to wake up my body before I can even attempt to lift anything so the first thing is to run for 15 minutes at 7.5 mph there, always, otherwise I don't know how the hell to warm up.
however, this is after having been jogging for 40 minutes in the summer months, slowly gravitating towards more bodyweight and weight lifting exercises and gradually less cardio over the months, so these 15 minutes are little compared to what I was doing. Guys that aren't used to jogging could try less speed and less time. All things said, I think is a nice way to start a gym session and warm up.
gotta be careful though, if you mess up your heart rate cause you tried too hard, you'll need longer to cool down and begin the actual workout
I was talking to a Chiropractor the other day and he said that lately most of his new patients are crossfiters that have gotten herniated disks and such.
Gotdamn.
I also run for around 10 min before a workout, the best way to warm up for me. I was just pointing out that it might be better to split cardio and strength training to different days to get the most out of each
Went to a new gym today, they had a "no-sitting policy". They didn't have any strength training machines and the incline benches had no seats, they were just straight. Not sure what I think of it, but it will at least activate lazy people more.
I also run for around 10 min before a workout, the best way to warm up for me. I was just pointing out that it might be better to split cardio and strength training to different days to get the most out of each
Went to a new gym today, they had a "no-sitting policy". They didn't have any strength training machines and the incline benches had no seats, they were just straight. Not sure what I think of it, but it will at least activate lazy people more.
Not even benches for the bench press?
Oh, yeah, they had benches for bench press and all kinds of free weights (dumbbells, barbells, kettlebells etc). I just found some of their choices of equipment a bit weird, but they are understandable when they want to follow a philosophy of no sitting and only compound exercises (so no preacher curl and stuff like that).
How is this possible lol. How much weight are you doing? To be honest, I'd probably feel my muscles working just from doing it with a plain bar with no weight on it.
TheDarkStark
Member
I know Fit-GAF isn't huge on pre-workout supps but I'm going to give a brief review for the few people who do care. So anyways I've taken Jack3d, and Assault off and on, both were good and did what they advertised but they're a bit overpriced for what they provide.
So I was on Amazon and they had Cellucore C4 on sale for $20 and I had a $10 credit so I decided I'd give it try considering it's got close to 2,000 reviews on bodybuilding.com with a 8.7 rating.
I've only taken it twice but so far it's extremely disappointing.
Taste: 7/10 good, not great. Definitely don't have to "force it down" but it's extremely sour.
Pump: 5/10 can barely notice a difference between using and not using.
Focus: 8/10 definitely kept me focused. Not once did I feel like stopping
Energy: 3/10 this is where the product really fails, I hardly felt anything. With Jack3d and Assault you get a huge boost.
Side effects: Didn't notice any negative effects that people typically complain about with these type of supps (tingly skin, jitters, etc).
So yeah I definitely wouldn't recommend it even at $20 a bottle. Will use the rest and update if I change my mind on it at all.
So I was on Amazon and they had Cellucore C4 on sale for $20 and I had a $10 credit so I decided I'd give it try considering it's got close to 2,000 reviews on bodybuilding.com with a 8.7 rating.
I've only taken it twice but so far it's extremely disappointing.
Taste: 7/10 good, not great. Definitely don't have to "force it down" but it's extremely sour.
Pump: 5/10 can barely notice a difference between using and not using.
Focus: 8/10 definitely kept me focused. Not once did I feel like stopping
Energy: 3/10 this is where the product really fails, I hardly felt anything. With Jack3d and Assault you get a huge boost.
Side effects: Didn't notice any negative effects that people typically complain about with these type of supps (tingly skin, jitters, etc).
So yeah I definitely wouldn't recommend it even at $20 a bottle. Will use the rest and update if I change my mind on it at all.
Glute Ham Raises
DB Rows
DB Bench
DB Military Press
Pullups
Chinups
Dips
BB Rows
BB Curls
Etc....
Exactly this.
Like anything else it depends where you go. I can walk into any gym and find people doing really stupid stuff, that doesnt mean lifting weights is bad. Likewise I've seen some crossfits that allow really horrible movements, for time, which I think is stupid in any case but especially if you dont closely monitor form.
On the plus side where else do you see men and women who arent powerlifters doing squats, deads, presses and even cleans? I think that is a huge plus to crossfit. The problem is finding a good gym.
It's also very expensive but I would say worth it if you do find a good place with knowledgeable coaches. The crossfit by me is great. They had a Rippetoe seminar twice and a very good staff. Once Rip had a falling out with Glassman (who seems like an idiot), they said he couldnt hold it there anymore.
Is that the XF signal? I knew I felt some sort of stick up my ass.
Glassman isn't an idiot. Well, not completely. TLDR: he's a horrible individual and believing that his program "works" is silly. And, yes, XF will always be tied to Glassmen.
He's a former "gymnast" (he says he hurt himself and now likes to cycle, which is why he looks like shit) who claims to have "invented" crossfit by himself way back in the day. When XF was first beginning, it wasn't the insane mess of "we're the best and anybody can do this shit to be the best and if you don't do XF you suck and we fuck your mom." It was "people should focus on all around fitness and design programs around that." Stuff like, do some heavy lifts and then something like Fran. Ya know BASIC FUNDAMENTAL STRENGTH AND CONDITIONING. Just with a weird circuits. He, wisely, surrounded himself with a group of people he could point at and say "see, we're not stupid" whenever he got criticism (Ripp, Wolf, Everett, the Zone diet guy, etc.). People he could trust to train the things he himself had no fucking idea about. I mean, have you seen the guy even do a deadlift? Like ever? Or run sprints? Does he look like he does paleo? Or snatches?
However, as soon as he had a taste of success, two things happened. First, he capitalized like a motherfucker. This, is to his credit. Seriously, don't get me wrong, I wish I could have created an oz of what he has. Second, he started lying. A lot. Also, possibly might have started drinking. This is only verified by some of his staff. If you ever get really bored, the first few years of the XF websites comment portion has him arging with a lot of people. Like the Dragons door guys and Gym Jones. Saying shit like, he's the original XFer and is better at XF than most of the people in the world. Why were they pissed?
Because Glassmen started lying about his success rates with CF and saying incorrect shit all over the place. Dangerous incorrect shit. Not just incorrect like "you're saying your statement is scientific when it hasn't peer reviewed" type stuff, but "it's fucking impossible to turn a 200 pound max deadlift to a 500-750 pound max deadlift in two years while only pulling max singles four or five times a year" and "kipping pullups are not the same as a regular pull up and isn't dangerous at all" type stuff. And that's all over the site. The forums, the "crossfit journal" videos. It's insane. You'll have to dig, but the "20% slop factor" quote is all through their videos from 2008-9. High rep power snatches? 20% slop on that shouldn't hurt ya, right? I believe they still have, under their FAQ, that XF is the best way to get big and muscular. Not a well set up barbell program, but XF. Insanity.
It started to collapse on itself around the time the risk retention group got set up. XF boxes were starting to run into issues getting liability insurance (go fucking figure) so they set up a XF RRG. They got the several tens of thousands of dollars to set up the policies.... and it took a few YEARS before it was all set up. During this time, Rip told them to fuck off, Robb Wolf told them to fuck off, Greg Everett almost beat the shit out of Dave Astro (one of their corporate people), they changed their affiliate license price from 500 to around 2000 (remember, this gets you nothing but the ability to use the name for a year), signing a deal with Reebok (remember all those no corporate promises)... it was a god damned mess. All this time though... cranking out those level ones like a bitch.
The end of the story has him cheating on his wife, getting a divorce, having her try to sell her half of XF to an investment firm, and Glassmen, in order to stop her from getting it sent over to a company who would have 50% control, borrowed money from a different investment firm so he could have the scratch to take her to court and make her sell the company to him for that price... except he still owes them the money... and the firm specializes in adjusting management procedures.
All the above is important to remember before you set foot in their boxes. Before you work with their trainers. Glassman set up a factory to pop out certificates and affiliations. Nothing more. XF, at it's core, isn't a work out program. It's a business. There are safer, more effective, and cheaper ways to pursue and type of training you'd like rather than just drop $200+ a month because the guy in board shorts and a shaved chest said he spent a weekend learning the lifts with PVC pipe. If all you're wanting to do is to look better, feel better, get stronger, etc. you can most likely do that at a globo gym. Just be patient with the guy doing curls in the squat rack. Or, make sure the guy running the Box has a level two (which is ZERO joke). And they don't do high rep oly lifts.
Fuck.
I'm pale as a mother fucker. HOW DARE YOU.
and thicker thighs
Spiritreaver
Member
Hello! I've been doing the Greyskull LP for a month or two now; base program with push-ups and pull-ups using the frequency method. I want add hanging knee/leg raises to my routine and was wondering how often and how many I should be doing. The book recommends two sets of 10-12 reps for direct abdominal exerices, but not for how many or which days. Help and tips would be greatly appreciated =)
So I'm not sure what the fuck is going on with my deadlifts. I just can't do them anymore. I haven't been able to even get the first rep up for the last couple of sessions. I can lift it few inches but that's it. Everything else has been going on pretty well (squats and chins going up, press and bench dropped a bit rep wise but nothing major) during my cut. Deadlift is the only lift that I can't even get up with my previous numbers.
And I think a lot of it has to do with the fact that I can't seem to be able to keep my lower back in control during the lift. I can produce the lumbar extension pretty well when I'm just standing but I can't keep it when I descend down to grab the barbell. It's also pretty damn hard to produce it again at the bottom or keep it there.
I know my hamstrings are tight (my massager just told me again couple of days ago) and I think it comes down to this probably. My hamstrings are so tight that they overpower my spinal erectors and I can't keep my lower back extended properly while doing regular deadlifts. At least that's my theory.
So I had to figure out something and did sumo deadlifts which I've heard are better for people with problems like these. I guess I was pretty tired at this point since I had already warmed up to regular deadlifts, failed twice on my work set, then warmed up a bit again with sumo's (never done them before) but I still managed 3 reps.
All in all I did
Normal deadlits:
60x5 (kg's)
60x5
70x5
80x3
140x0
140x0
switched to sumo's:
60x5
100x3
140x3
So should I just stick with sumos from now on until I've gotten my hamstrings and lower back in order? I guess they are pretty much equal (normal being a bit better in terms of muscle mass recruited) lifts anyway..?
And I think a lot of it has to do with the fact that I can't seem to be able to keep my lower back in control during the lift. I can produce the lumbar extension pretty well when I'm just standing but I can't keep it when I descend down to grab the barbell. It's also pretty damn hard to produce it again at the bottom or keep it there.
I know my hamstrings are tight (my massager just told me again couple of days ago) and I think it comes down to this probably. My hamstrings are so tight that they overpower my spinal erectors and I can't keep my lower back extended properly while doing regular deadlifts. At least that's my theory.
So I had to figure out something and did sumo deadlifts which I've heard are better for people with problems like these. I guess I was pretty tired at this point since I had already warmed up to regular deadlifts, failed twice on my work set, then warmed up a bit again with sumo's (never done them before) but I still managed 3 reps.
All in all I did
Normal deadlits:
60x5 (kg's)
60x5
70x5
80x3
140x0
140x0
switched to sumo's:
60x5
100x3
140x3
So should I just stick with sumos from now on until I've gotten my hamstrings and lower back in order? I guess they are pretty much equal (normal being a bit better in terms of muscle mass recruited) lifts anyway..?
It seems leg strength is the limiting factor in your deadlift, which is why you can pull more with Sumo: the ROM is much shorter because the stance is so wide.
But, since (I believe) you are training for strength, you should stick to the regular deadlift and work to improve it, instead of just sidestepping the issue.
First of all, you need to reset your Deadlift. Dial it down to 120kg or maybe even 100kg so that you can improve your form, so that you can get better leverage and a more mechanically efficient bar path.
How much can you squat for reps? And, have you been squatting to depth? Squat strength has a tremendous carry over to the deadlift.
Here's a problem. You don't get into lumbar extension, and then bend down to grab the barbell. You bend down to grab the barbell and then get into lumbar extension to begin the pull.
There are several cues you should keep in mind before starting a pull. All of these are crucial and you should make a checklist in your mind before every rep:
1) The bar should be over the middle of your foot. And this does not mean over the middle of the part of your foot that you can see. It should be the middle of the foot from the heel to the tip of your toes.
2) The bar should be behind your scapulas.
3) Your shins should be in contact with the bar, and the bar should stay in contact with your legs throughout the pull. You have to use your lats to force the bar in this vertical path.
4) You should be in lumbar extension, which is best achieved by trying so simultaneously raise your chest and your butt. This is very important, and takes some effort, because if you do really have tight hamstrings like you say, they will conspire to pull your butt down, which in turn will make you lose lumbar extension. Raise your chest and raise your butt. Your hamstrings should feel really tense, not loose. (Image from 70sbig.com):
Take a deep breath, hold it and pull.
Do you own Starting Strength? If not, I suggest you get it immediately and read it thoroughly. The Kindle version is just 10 dollars.
Here and here.
I would deload but the problem is I'm on a cut and deloading wouldn't be a very good idea. I basically deloaded the way you proposed last summer but apparently it didn't help so much. Training for strength but also for size of course (at least in the long run). So is sumo supposed to be that much worse than the conventional DL? I know the ROM is shorter but does it have an large effect? You would still be lifting heavy over a relatively long ROM even with Sumo DL. Most of the comment's I've read lately have been more like: "choose the one you are most comfortable with".
Squatting 107,5kg x 6 and going parallel or lower.
I know how to execute a good deadlift in theory but in practice it has been hard lately. And in the past (before todays sessions) I've always gone (or tried to go) in to lumbar extension after I've gotten down and tight. But it's hard. I'm not sure why I have so much trouble controlling my erectors in that position..
And I got SS 3rd both in physical and ebook format..
Perfect, thanks!
Pancakes
hot, steaming, as melted butter slips into the cracks, drizzled with sticky sweet syrup OH GOD
So after not working out for 5 years I decided to get back into it trying to follow this program. Hopefully trying to gain some weight since I've been stuck at 140 for ages now.
http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/
Alternating between
StrongLifts 5×5 Workout A
Squat 5×5
Bench Press 5×5
Barbell Rows 5×5
and
StrongLifts 5×5 Workout B
Squat 5×5
Overhead Press 5×5
Deadlift 1×5
I already feel weak as hell and could barely walk out of the gym after working on workout B. I definitely need to work on my endurance. I also feel like my deadlift form was pretty off. I was feeling a lot of tension in my lower back as opposed to my knees which I've heard is the proper form.
Anyway, hopefully I'll be able to stick to this general routine for the semester.
http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/
Alternating between
StrongLifts 5×5 Workout A
Squat 5×5
Bench Press 5×5
Barbell Rows 5×5
and
StrongLifts 5×5 Workout B
Squat 5×5
Overhead Press 5×5
Deadlift 1×5
I already feel weak as hell and could barely walk out of the gym after working on workout B. I definitely need to work on my endurance. I also feel like my deadlift form was pretty off. I was feeling a lot of tension in my lower back as opposed to my knees which I've heard is the proper form.
Anyway, hopefully I'll be able to stick to this general routine for the semester.
I would switch the reps to 3x5 and do the same weight for all 3 working sets, increasing by 5-10lbs a workout. Otherwise you're on the right track.
Spiritreaver
Member
Almost thought you said Chocolate Mint and about slapped you silly!
Diggin the farmers tan.
How's the new routine treating you. Haven't seen an update in a while.
FallingEdge
Member
You've got: The flu
ggs weight and muscle ;_;
ggs weight and muscle ;_;
WHAT!? I could survive nuclear fallout with this stuff. Just mentioning it has me salivating at work right now!
Crap, that sucks.
I like preworkouts actually. I like Craze, White Flood, and Focus XT. Plus I always use hemavol but that is non-stim.
imo all ON whey tastes horrible. Disgusting.
I think stuff I get costs a little more but I prefer my shake to taste like yummy dessert.
Trutein is my favorite (chocolate Peanut butter, Cinnabun, vanilla, Banana Cream)
Giant Sports Vanilla is amazing
MusclePharm Cookies and Cream is really good.
Mix all with unsweetened almond milk for maximum deliciousness.
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