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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
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FallingEdge
Member
$$$$$$$$$$$$
Form check
Why?
Form check
4/10, too much weight on upperbody, need to bring in your legz moar
Brolic Gaoler
formerly Alienshogun
Same reason people pirate music, games and movies. They are cheap bastards.
Plus reading takes effort. Why work when someone can summarize it for you.
Then they should GTFO of here. Lazy entitlement has no place here.
Form check
lol 24 hour fitness at it's finest. although i've never seen something that insane. today I saw a guy doing upside down pullups. i was impressed.
How can I get in shape by doing nothing? /sarcasm
Hitting the gym tonight to start my cardio exercises and some light weight lifting. The crowd at the gym has dwindled in the last week or so. Felt it was good time to get moving as the weather is warming up slightly after a week of sub-freezing temperatures.
It's amazing how swiftly the willpower of resolutioners fizzles. Two weeks ago my gym was absolutely packed to the gills.
Today it was me an maybe 4 or 5 more dudes.
Speaking of which, today I violated the prime directive and made first contact with a pre-warp species.
Two dudes, one looking sorta buff and the other soft and fluffy walked up to the rack next to mine and started doing Good Mornings. First with 95lb, then 135lb. The sorta buffed dude had okay form; he kept lumbar extension at least. But his ROM was really short.
But the fluffy puffy guy had clearly no idea what he was doing. His back was completely rounded under the weight. He looked like a contortionist and it was painful to watch.
Then they loaded up the bar with 185lb and I had to step in. Normally I mind my own business but Good mornings, as great an exercise as they are, are potentially very dangerous when done wrong. I walked up to the fluffy guy as he was unracking and told him to rack the bar back. Told him to use the empty bar and I explained the concept of lumbar extension and cued him to do GMs properly. By the end he was using very good form, better than his bro because he was using full ROM.
I was proud of him. /tear
Today it was me an maybe 4 or 5 more dudes.
Speaking of which, today I violated the prime directive and made first contact with a pre-warp species.
Two dudes, one looking sorta buff and the other soft and fluffy walked up to the rack next to mine and started doing Good Mornings. First with 95lb, then 135lb. The sorta buffed dude had okay form; he kept lumbar extension at least. But his ROM was really short.
But the fluffy puffy guy had clearly no idea what he was doing. His back was completely rounded under the weight. He looked like a contortionist and it was painful to watch.
Then they loaded up the bar with 185lb and I had to step in. Normally I mind my own business but Good mornings, as great an exercise as they are, are potentially very dangerous when done wrong. I walked up to the fluffy guy as he was unracking and told him to rack the bar back. Told him to use the empty bar and I explained the concept of lumbar extension and cued him to do GMs properly. By the end he was using very good form, better than his bro because he was using full ROM.
I was proud of him. /tear
Triple Nickel
Neo Member
Hey Fitness Gaf,
I have a quick question... So I'm in the market for new workout shoes I currently have (old) freeruns. What are some of your recommendations for good lifting shoes or a hybrid of running and lifting if there are any.
I have a quick question... So I'm in the market for new workout shoes I currently have (old) freeruns. What are some of your recommendations for good lifting shoes or a hybrid of running and lifting if there are any.
Brolic Gaoler
formerly Alienshogun
Hybrid running shoe/weightlifting shoe doesn't really exist (at least to my knowledge). However, I run and do my non squat/dead days in Adidas Climacool shoes. They are basically minimalist shoes without going "all the way." I got tired of stepping on rocks and shit with my Vibrams.
For squats and even for OHP you should look into a good weightlifting shoe if that's your sort of thing.
IMO deadlifts should be done barefoot or in minimalist shoes. I deadlift and squat in vibrams, but will probably opt for chucks next time I go shoe shopping.
Check out the new balance minimus mx20 line, i juat picked up the mx20 v2, super comfy/lightweight and not too much cushioning but still comfortable to run in
TheDarkStark
Member
Best shoes for the gym hands down:
Cheap, durable, they slip on/off, are breathable, nice flat sole for lifting, not quite ideal for running, but a billion times better than a lifting shoe which I would never recommend running in ever.
Cheap, durable, they slip on/off, are breathable, nice flat sole for lifting, not quite ideal for running, but a billion times better than a lifting shoe which I would never recommend running in ever.
I wear the new balance minimus zeros. Heel and toe height are exactly the same. The toe box is a little wide for my tastes, but it's been a good gym shoe.
L0st Id3ntity
Member
That's good to hear especially about my back. I had a little hunch back because of teenage obesity and bad habits, proud of my new solid thoracic extension.
Glad you didn't see my half squats from a few months ago, I thought I was going deep until I filmed it.
Thanks for the comments.
Can someone explain this? I know people often advocate doing DL's barefoot but should I actually avoid doing them with my weightlifting shoes (Adidas Power Perfect II's)?
I like 70's Big and I'm about 3 weeks into trying the Paleo diet, so I'm in for this:
http://70sbig.com/blog/2013/01/paleo-for-lifters-sneak-peak/
I'm guessing it's still eliminating grains, probably allowing rice and potato. Maybe allowing oatmeal? That's a staple lifting food I would say. We'll see.
http://70sbig.com/blog/2013/01/paleo-for-lifters-sneak-peak/
I'm guessing it's still eliminating grains, probably allowing rice and potato. Maybe allowing oatmeal? That's a staple lifting food I would say. We'll see.
velociraptor
Junior Member
I find it hard to eat food. I need 2500 calories a day minimum and have been eating more like 1800-2000 each day. It's hard.
Bodybuilding nutrition confuses the fuck out of me. I hear so many conflicting pieces of information that I have no idea how to eat, or what to eat. Some say I must eat 6 small meals a day, others claim I should cram as much of my calories in an 8 hour window, others say no carbs allowed etc, or max carbs should be 150g a day etc.
What kind of meals should I be eating?
Bodybuilding nutrition confuses the fuck out of me. I hear so many conflicting pieces of information that I have no idea how to eat, or what to eat. Some say I must eat 6 small meals a day, others claim I should cram as much of my calories in an 8 hour window, others say no carbs allowed etc, or max carbs should be 150g a day etc.
What kind of meals should I be eating?
velociraptor
Junior Member
That's what I try to do as well; I heard it helps ward off fat gain. However, if I low carb on non-lifting days, I end up eating like 1400 calories.. which is hardly anything. How much fat and protein is one supposed to eat to compensate?
Probably at least everyone who are doing LeanGains.
And me since I switched over to paleo.
Enough to cover your missing carbs...you can split the difference between the fat and protein if you want.
I sympathize with this. It's hard to find a coherent nutrition source.
I say try to keep it as simple as possible. Eat whole, unprocessed, unrefined foods wherever possible. A chicken breast, piece of fish, eggs, a steak. Fresh or fresh frozen veggies. Nuts, seeds, avocado, olive oil. Fruit, maybe some bacon with your eggs.
Dont sweat the details if it's overwhelming. I know I personally need to make sure I get enough vegetables so I'm always aware of that, but beyond that I just eat good food whenever possible.
I think the Reebok Crossfit shoes are about the best you can get for hybrids. Pricey though.
Brolic Gaoler
formerly Alienshogun
Jesus my legs haven't been this sore in forever. Running stairs holding 50lbs (2x25) wrecked me.
Brolic Gaoler
formerly Alienshogun
Nah, that's fine if you have the flexibility.
Found this on reddit.
https://www.youtube.com/watch?v=POdzasJklxw
Some pretty impressive stuff. There's only about a handful of these exercises that I can't do. I think I'll give them a try soon.
https://www.youtube.com/watch?v=POdzasJklxw
Some pretty impressive stuff. There's only about a handful of these exercises that I can't do. I think I'll give them a try soon.
IronBubbles
Banned
It's basically a trade-off between more quad involvement and a longer range of motion. I personally lift in Adistars but deadlift barefoot, feels better to me.
L0st Id3ntity
Member
I don't know, this doesn't make sense to me.
I read that most of the carbs used for energy are from the previous day meals, so it would make more sense to lower carbs on actual lifting days... preferably post workout?
But then again if you gain less fat you gain less muscles as well, so I guess it depends on your goals.
Brolic Gaoler
formerly Alienshogun
You should read up on carb back loading.
The problem is that my flexibility is pretty shit in my lower body at least. I've been doing all my lifts in my weightlifting shoes ever since I bought them last spring. Before that I did all my lifts wearing my Vibrams.
Today was deadlift day so I decided to try DL'ing (and benching) in just my socks. Felt pretty great with both lifts so perhaps I'm going to continue DL'ing (and benching) in just my socks and leave the shoes for squats and presses. Sound reasonable?
I wouldn't fuss with the light assistance work day. If you have light assistance work to perform do it at the end of your training.
What does this light assistance work entail anyways? On the previous day you're doing curls and skullcrushers - I would consider that light assistance. My personal go-to movements I don't bother listing are low weight shrugs, rear delt work and pistol squats. None of that will make or break my training but it all contributes - or at least I suppose that's so!
IronBubbles
Banned
Got a question for the people doing 5/3/1 who were already strong when starting the program. Say you go into 5/3/1 with a squat 1RM of 405, you'd use 90% of that and take off 40. With an increase of 10 pounds per month it would take you at least 4 months before you're even back at your old PR. I know you can set all kinds of rep PR's along the way, but it just seems wrong to not be able to set a weight PR for at least four months. Any comments?
FallingEdge
Member
If you used to be doing 5 reps @ 385, and at the end of the 4 months, you are now doing 8 reps @ 385, doesn't that mean you are stronger? Because of that, your 1RM should no longer be 405.
L0st Id3ntity
Member
Just did, wow, sounds very interesting. I may actually try it out on my next cut, I'm used to IF so I think I can comfortably ease in to it.
Brolic Gaoler
formerly Alienshogun
I would say so, yeah.
Looks like you didn't read the book.
Pretty much straight out of the book!
Yeah, I'm "trying" it now based off of the little I got from a few people and the website. I'm probably going to get the book in a few weeks and really read up on it and see what it really entails.
Can't beat being able to go nuts on lifting days though.
Tried with the false grip and still couldn't get over the bar. I'll do explosive pull ups for the next two weeks and then try a muscle up again.
throwawayname
Member
Is it normal when I feel almost nothing (no fatigue) in my abs when I'm doing kneeling kable crunches? Did it for the past 2 workouts with a weight of 50-60kg and my abs were and are still sore.
IronBubbles
Banned
Actually I did, but maybe you didn't read my post? I get the idea of getting stronger by rep PR's as I said, it's just seems dissapointing to not lift any new weights for four months (that's why I specified weight PR's in my post). Though it might just be me being addicted to continually set PR's on SS.
Brolic Gaoler
formerly Alienshogun
Actually I did, but maybe you didn't read my post? I get the idea of getting stronger by rep PR's as I said, it's just seems dissapointing to not lift any new weights for four months (that's why I specified weight PR's in my post). Though it might just be me being addicted to continually set PR's on SS.
Maybe you should go back and read the part that explains that you need to check your ego at the door.
CitizenCope
Member
Mecha_Infantry
Banned
Has this been posted? I remember when this chick died actually and I joked to someone she's probably on PEDs
http://www.telegraph.co.uk/sport/ot...pplement-linked-to-Claire-Squiress-death.html
http://www.telegraph.co.uk/sport/ot...pplement-linked-to-Claire-Squiress-death.html
Wish I could understand that attitude. I guess I simply don't have an ego. Whatever gets the best results is all I care about.
Hell, I'm still not back to squatting what I was when I decided to drop everything to reset form. Can't see why it bothers anyone if in the end they get results.
Brolic Gaoler
formerly Alienshogun
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