yes. Plus she'll have dat ass if she doesn't already.
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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
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yes. Plus she'll have dat ass if she doesn't already.
she does. it will be glorious.
Luscious LeftFoot
Member
Might've been talked about before, but do any of you guys watch Elliot Hulse's (strengthcamp) videos on YouTube? I love the way this dude talks, he seems knowledgeable on a lot of different things, definitely one of the better people on YT talking about lifting.
http://www.youtube.com/watch?v=1sLdCBknLM8
Picked a random video, he's like a level head Hodge twin. I like.
You sly motherfucker you. I bet you recommended her that workout for this very reason.
Interesting read. I don't get the part where he says you can't lose fat cells. Is that true? Why would the body keep cells it isn't using? Seems like a waste of resources.
TheDarkStark
Member
Progress time:
Just killing time at work, no pump going on or anything like that. I'd like to take some pics right after a workout sometime, but I don't want to be "that guy"
Just killing time at work, no pump going on or anything like that. I'd like to take some pics right after a workout sometime, but I don't want to be "that guy"
Looking brolic Stark.
Check out his other videos. His way of speaking will change the way you think, no lie.
I know that feel. I can barely take progress pics because I don't want to be that guy.
Wolfe
Member
Man I'm about 3 months in and I feel like I've been going slow as shit compared to anyone else when you guys post up numbers like these, I know that it doesn't matter what I'm doing compared to anyone else but it still blow me away
Currently my squat and bench are at 170 and my deadlift is at 180, leg stuff has been going pretty slowly but it's still going up so fuck it who cares. Although I'm 6'2" and have put on 25 lbs since I started I'm only up to 170 so I still have quite a bit to go before I feel that I've filled out my frame all the way.
Unless I'm misunderstanding you I'm pretty sure your workouts will not be 15 minutes each, and even if they are initially they will slow down after not too long. I think at this point I'm spending 1.5 to 2 hours at the gym but I'm also taking my time a lot more now than I was initially and I occasionally do extra accessory stuff like LTE or pullups.
TheDarkStark
Member
You're starting the squat wrong, the first thing you're doing is bending your knees and leaning forward. Your Knees coming too far forward. Your legs don't look far enough apart, get a nice shoulder with stance or maybe even slightly more. At heavier weight you're going to want to grip the bar much wider and squeeze it against your traps.
The first movement should be your ass going backwards. Imagine you're going to sit down, do you bend your knees forward? Nope you stick that ass out then plop it down. You could use a bit more hip drive on the way back up as well.
Other than that it looks good. Way way better than about 90% of people you see doing squats at the gym.
He's doing high bar, though. There's much less hip drive in a high-bar squat, and the knees are supposed to travel over the foot in a high-bar squat. But you are right in that he is travelling forward too much. His hamstrings are completely shortened and the bar path is anything but vertical.
Worse, he's losing lumbar extension at the bottom. Quite dramatically, I will add.
His back is almost completely rounded. And that's bad, bad, bad. Not a problem really with the 95lb pounds he's squatting, but that's undesirable when squatting heavier weights.
So, Zyphos, here are some cues you need to apply to fix your squat:
1) When you get under the bar to unrack it, make sure to bring out your chest before unracking. This will force you into lumbar extension. Take a deep breath and then unrack. Everything should feel really tight.
2) Your foot stance is too narrow. Go for shoulder width, at the very least. This is also contributing to your losing lumbar extension at the bottom. Point your feet outward 20 or 30 degrees and shove your knees out on the way down so that they track your toes. Such a narrow stance is keeping your adducturs completely out of the movement.
3) Don't dive-bomb to the bottom. Try to keep tight throughout the movement. It should be more deliberate and controlled. And don't look at yourself in the mirror; keep your head neutral.
Man I'm about 3 months in and I feel like I've been going slow as shit compared to anyone else when you guys post up numbers like these, I know that it doesn't matter what I'm doing compared to anyone else but it still blow me away
It's because you haven't been eating nearly enough. Eat more. You are 6'2" and you weigh 170lb. Go to a chinese buffet or something.
Wolfe
Member
To me your feet look like they're too close together and I would try to keep your wrists from getting under the bar like that, try to keep your hand in line with the rest of your arm (one straight line from the elbow through the hand).
Maybe someone else can expand or correct me if I'm wrong.
Wolfe
Member
I agree that I need to eat more but would eating that much more really make that much of a difference? I'm currently doing 3-3500 calories a day with adequate protein intake and as I mentioned I've already gained 25 lbs, would adding more calories really make that much of a difference? I'm just curious, I've personally got no issues with going slow as I am as I'm still working towards my goals.
Edit: double post
Yes.
Wolfe
Member
Haha fair enough, definitely the hardest part of this whole thing for me.
TheDarkStark
Member
Thanks for the compliments, fellas. I don't do it for the compliments, but they definitely make me want to hit the weights that much harder.
Pancakes
hot, steaming, as melted butter slips into the cracks, drizzled with sticky sweet syrup OH GOD
God damn, son. Keep it up.
So, I think I may have a shoulder injury, my right shoulder has been getting weaker and weaker over the last month. I did DB shoulder press the other day, and in the past I've been able to rep 105lbs per hand 3x8, and that has dropped down to 75lbs per hand out of nowhere. And today I have a very slight ache in my right shoulder but if I extend my arms and do the "Fuck you I'm an anteater" pose with my arms out my right shoulder just hurts like hell.
Anteater pic for reference -
http://i0.kym-cdn.com/photos/images/original/000/000/737/00498622.jpg
I'm going to get it checked out if it doesn't go away soon, in the meantime I'm done with shoulder work for a while.
Anteater pic for reference -
http://i0.kym-cdn.com/photos/images/original/000/000/737/00498622.jpg
I'm going to get it checked out if it doesn't go away soon, in the meantime I'm done with shoulder work for a while.
Yeah, definitely feel sore in my lower back today. Is there any way to tell if my back's straight by myself?
How long have you been training? Are you on a bulk or a cut?
I think I'm done with the low carb diet. I've lost 2 stone on it despite cheating. I need to build my muscles now, I think I may have lost some muscle but I feel stronger all over, is it just in my head? My legs and arms are smaller but I'm guessing thats mainly fat that made my muscles look bigger?
I've decided to add oats to my shakes and reintroduce milk.
Off to buy a blender now
I've decided to add oats to my shakes and reintroduce milk.
Off to buy a blender now
Zyphos-
What style of squat are you doing or hoping to do? Need to know that before offering feedback.
Pushing your chest out and going ass first helps in getting a straight back.
http://www.youtube.com/watch?v=kawBY5p29fQ
TheDarkStark
Member
Continuously for 5 months. I was on a cut for the first 3 months or so, the past 2 months I've been doing a leangains bulk with pretty fantastic results. My numbers haven't gone up much, but I've dropped a good 2-3% body fat while increasing muscle mass and maintaining roughly the same weight.
I was fat growing up, leaned for out a long time, then broke my hand last winter and gained like 30 lbs of fat in 6 months (working in an office at a desk doesn't help).
So I spent the first 3 months back in the gym cutting, but I've been lifting heavy and eating a lot of protein the whole time. I'm down from 205 at the start to about 180 now, once I start to get around 10-11% bf I'm going to do a more traditional bulk and cut cycles.
To be honest, I don't really know. Fairly new to all of this. If what I was doing was High Bar squats, then I might as well just continue doing that (unless there's a big difference in the grand scheme of things in the different squats). My biggest concern now is getting the form down.
I've been trying to follow that Rippetoe video, but it's just getting worse. No bar (but with my hands up like I had a bar) and I just end up rowing my back, and when I try to "sit back" I end up toppling over or nearly so. Meanwhile, I'm getting yelled at by my Dad for doing "bullshit excercises". I wish this wasn't so frustrating.
oxrock
Gravity is a myth, the Earth SUCKS!
Do what you can to clean bulk though, don't just eat crap. Eat a LOT of protein, veggies and in general healthier foods. Eating a lot of processed crap will give you the same muscle gains but it will also make you fatter increasing time devoted to cutting.
Great day today. Finally hit the 2 plate mark on my bench via 5/3/1, even though I'm cutting was able to put up 225 for 3 reps. Dropping weight and my lifts are still going up, the flexibility of 5/3/1 rules.
I do miss bulking up though, eating and eating and eating is awesome.
I do miss bulking up though, eating and eating and eating is awesome.
parrotbeak
Member
What did you do? Back again?Hurt myself again today. I think it's time to go to a good Orthopedic. I'm depressed
Started to squat again. Hadn't squatted in a few months. I did 185x5x3 last week. 190x5x3 Friday. These both felt very good and were pretty easy. Went to do 195 today .. First rep I felt a bad twinge/tweak in low back. Racked the weight, knew it was something bad. I proceeded to do 135x5x3 and then did Presses and Chins. My back hurts. A lot
I've been laying on the floor all night. I think I keep reinjuring the facet joint. I'm super bummed. Maybe my back is worse than I thought and should just not squat at all. Depresses the shit out of me because it is, by far, my favorite lift in the gym
Started to squat again. Hadn't squatted in a few months. I did 185x5x3 last week. 190x5x3 Friday. These both felt very good and were pretty easy. Went to do 195 today .. First rep I felt a bad twinge/tweak in low back. Racked the weight, knew it was something bad. I proceeded to do 135x5x3 and then did Presses and Chins. My back hurts. A lot
I've been laying on the floor all night. I think I keep reinjuring the facet joint. I'm super bummed. Maybe my back is worse than I thought and should just not squat at all. Depresses the shit out of me because it is, by far, my favorite lift in the gym
There's probably something wrong with your form if you keep getting injured like that. Specially with such low weights. Have you asked Rip?
How old are you? Just wondering.
__
Saw some dude doing DB curls on those squishy pads with the bumps on them.. He stood on them and did his curls. I don't know if this is common or not. I just kinda looked at him weird. He didn't see though.
parrotbeak
Member
I don't even do body squats anymore, pretty much since my sciatica got bad that time a couple years ago when I was squatting every session.Started to squat again. Hadn't squatted in a few months. I did 185x5x3 last week. 190x5x3 Friday. These both felt very good and were pretty easy. Went to do 195 today .. First rep I felt a bad twinge/tweak in low back. Racked the weight, knew it was something bad. I proceeded to do 135x5x3 and then did Presses and Chins. My back hurts. A lot
I've been laying on the floor all night. I think I keep reinjuring the facet joint. I'm super bummed. Maybe my back is worse than I thought and should just not squat at all. Depresses the shit out of me because it is, by far, my favorite lift in the gym
I've been doing sumo deadlifts every 2-3 weeks just for 10 rep sets, and it feels good. I think I'm less sore after long hikes since I started this.
Really impressive, great job.
I have actually had Rip look at several of my form vids and he was quite pleased with my form. I keep getting injured because I have a stubborn as fuck disc injury from about 4 years ago.
TheDarkStark
Member
Thanks. I should clarify the 2-3% reduction in BF is just doing leangains. Overall I'm down from probably around 20-25% BF and just shy of 30 lbs.
Nice. I hope I have some good results to post soon
A
A More Normal Bird
Unconfirmed Member
First, tell your Dad to shut up. Second, there is quite a difference between the mechanics of a high bar squat and a low bar. Rippetoe teaches a low bar squat and his method involves a number of cues that are slightly controversial. Many feel that a high bar squat will feel more natural and some argue that it has more carryover to other athletic endeavours. On the other hand, the low bar squat allows one to handle more weight and places more emphasis on the posterior chain. Just some thoughts to consider. Here's how to distinguish the two:
- In a high bar squat, the bar is placed across the trapezius muscles (NOT the neck or spine). The torso will naturally sit more upright in the bottom of the lift than in a low bar squat and depth will be greater and/or more easily attained. Knees can and often will go past the toes and there will be less hamstring tightness than low bar squat.
-In a low bar squat, the bar will sit at least partially across the rear deltoids (back of the shoulder). In order to accomplish this grip whilst also keeping the wrists straight a trainee may choose/need to employ a thumbless grip with their thumbs over the bar, not around it (this may also be used for highbar but is less often necessary). A stronger 'sit back' motion will be required than that of a low bar squat and the torso will bend over more, so care must be taken not to 'good morning' the weight (search exrx for gifs of the good morning exercise if you're not sure what this means).
If you're following a Rippetoe video, you need to setup for low bar squatting. It's quite difficult to practice a barbell squat without something to mimic a barbell, so try and grab a broomstick, curtain rod, tool handle or the like of sufficient length and width. Beyond just practicing form, try looking up dynamic stretching and mobility exercises for the squat, as well as glute medius and maximus activation exercises.
Progress time:
Impressive work, man.
What's a good resource for reading up on leangains, BTW?
There's so much talk about eating so much. What if I'm fat and want to lose weight? OP says 80-90% of your daily required intake. I have no calipers or a special scale (I actually have no scale at all. I shattered it a few weeks ago), so I have no way of calculating my bodyfat percentage. I tried some BMR calculators online. I got a range of 1,871 to 2,048. So I guess I should eat around 80-90 percent of that?
I've also been reading through Starting Strength. One of the practice activities he suggests is just squatting down on your own without a bar and with your elbows you kinda push out your knees to the correct angle. I was trying this out today and it's actually quite painful to my hip/groin area. It feels like I'm straining the joint where my legs meet my body. I also ripped my pj pants while doing it just now. Is that pain an indication that my stance is too spread out? Maybe too narrow? It hurts no matter what. :/
I've also been reading through Starting Strength. One of the practice activities he suggests is just squatting down on your own without a bar and with your elbows you kinda push out your knees to the correct angle. I was trying this out today and it's actually quite painful to my hip/groin area. It feels like I'm straining the joint where my legs meet my body. I also ripped my pj pants while doing it just now. Is that pain an indication that my stance is too spread out? Maybe too narrow? It hurts no matter what. :/
Pancakes
hot, steaming, as melted butter slips into the cracks, drizzled with sticky sweet syrup OH GOD
This stance?
Yea it hurts the first couple of times you do it, but it eventually becomes easier and easier to do. I believe it's meant to make you more flexible and learn proper foot positioning for squats.
Perhaps someone else here could explain better than me.
fredrancour
Member
-The pain is probably an indication that you weren't warmed up properly, or that you're just that stiff and out of shape. it's intended to be a stretch you get better at, not a thing you are guaranteed to do immediately.
-BMR isn't the number of calories you actually burn in a day. it is an estimate of the number you would need to exist at about the same weight if you didn't move or think all day. In practice, if you move at all at any time you are burning more than your BMR. Most bmr calculator websites will give a list of suggested multipliers for estimating what you actually burn.
This is what I was trying to think of when I wrote the previous paragraph. It helps you estimate your actual maintenance-level diet. Base the amount of calories you eat on a diet off of an estimate like that, not off bmr.
That's the stance exactly. I didn't know what to call it to find a picture.
I'm definitely out of shape. Maybe I wasn't warmed up properly either. I thought that little stretch was basically a warm-upish exercise. Should I warm up for my warm-ups?
That guy you guys were posting about earlier has a video on stretches for hip pain. Maybe I'll try those:
http://www.youtube.com/watch?v=7usNiXbA11w
Thank you, guys, for responding.
FallingEdge
Member
Prolly getting close to it. I do want to continue on a bit longer though. After Smolov Jr. for bench and squat. Need them calories. Did a bf% test today (simple 3 pinch caliper test) and I am around 16.8% @ 239 (clothes on). If I can get to 242, that would be perfect for me as I want to cut down to 230 @ 12% bf by July.
My man *fistbump*
<3
tbh, I didn't see it as rude but I can see how it can be. I know I can stand to lose a few pounds *smacks gut*
As despire said, you don't have to eat "dirty" to put on mass. It just makes things easier. I've read that article before and there are lots of valid points. For me, eating "dirty" means I can just eat whatever, which is fine by me.
http://www.wannabebig.com/diet-and-nutrition/the-dirt-on-clean-eating/
I subscribe to Alan Argon's mindset. If it fits in my macros, I am going to eat it. There is no clean vs dirty eating in my diet. I just eat whatever. Now, when I start to cut, I will eat more "clean" foods because I tend to feel better and don't feel as sluggish or bloated but that doesn't mean I won't eat a burger or Taco Bell every now and then. Or even more!
As mentioned, it is what it is. I post my pics up here because I respect everyone's opinions and want advice on what I can improve upon. I know no one (from the regular posters anyway) mean any ill will and I will take any and all constructive criticism (regardless if it comes off as negative or positive
)Retort with "Everyone is weak until they can squat 4 plates and deaflift 5".
My thoughts as well.
Looking like a beast. And post em up. Man mode!
MAN MODE!
More like a more broscience'd Hodge twin. He's talking about cleanses and toxins and insulin sensitivity from his the meal plan his uncle invented. At least the twins advocate Lean Gains which has proven insulin sensitivity improvements in peer-reviewed studies.
Unfortunately in my current work out I can't do squats or anything that requires bending of my knees. The only two exercises that kind of include legs are bent over rows, and straight leg deadlifts. These actually aggravate my knee, I have chondromalacia in my right knee. Have a few questions.
1. Anybody else in here ever dealt with that? I've gotten a lot better, but I feel like if I could hit my VMO or quads I would get significantly better.
and
2. When I'm going deadlifts I feel a crazy stretch on the first set, but after that I can't feel anything... anybody who can help me out here?
1. Anybody else in here ever dealt with that? I've gotten a lot better, but I feel like if I could hit my VMO or quads I would get significantly better.
and
2. When I'm going deadlifts I feel a crazy stretch on the first set, but after that I can't feel anything... anybody who can help me out here?
Thanks for the advice, everyone. While kinda just pseudo-practicing squats I figured out that if I take a deep breath and kinda tighten my chest muscles, it helps to straighten my back. Tomorrow's my lifting day again, so hopefully I can get some more video and see how it improves.
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