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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
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See post above
FallingEdge
Member
Smolov Jr. in March.
Who wants in?
Who wants in?
Me too.
What led you to mistrust the initial BMR calculation?
Are you doing Smolov's Jr. for bench?
Previous cutting routines as well as my job which is a computer programmer. So besides the gym I'm sitting all day.
Silphonica
Banned
This used to be me. I just didn't want to be the skinny guy who couldn't bench the bar around all these lifters.
I think grumble is right. Your calorie intake is probably too low.
FallingEdge
Member
yessir
Just wondering, I know you guys said crunches and sit ups are bad for your back, but does that include Jack Knives? Stupid question, but I see my friends advising them all the time but they seem so similar to crunches that I would assume they'd damage the same areas crunches do.
I've been eating 2800-3200 calories a day and that appears to be a deficit for me, as my abs have gotten noticeably more cut. I'm 5'11" (6' with shoes on) and 185.
Nearly two weeks since I started my cut and I'm down from 212 to 200. My diet has consisted of 40P, 30C, 30F on 2000-1800cal/day.
My lifts haven't stalled, but I've noticed it's been a bit more difficult to put up my goal reps for each lift. Yesterday, for instance, was my first week of deadlifts for my third cycle. I had a goal of 12 reps at 215 on my final set. I was able to get it up, but it was definitely difficult.
I took two new photos. I've noticed I'm tightening up a little. Hopefully by the time I'm down to 180 or even 175, I'll be set at less than 10% BF.
A few weeks ago:
Today:
My lifts haven't stalled, but I've noticed it's been a bit more difficult to put up my goal reps for each lift. Yesterday, for instance, was my first week of deadlifts for my third cycle. I had a goal of 12 reps at 215 on my final set. I was able to get it up, but it was definitely difficult.
I took two new photos. I've noticed I'm tightening up a little. Hopefully by the time I'm down to 180 or even 175, I'll be set at less than 10% BF.
A few weeks ago:
Today:
BMI thread says I'm almost obese.
Dont feel bad brah apparently I'm severely obese. Guess I should buy an electric scooter cart.
Alright, I'll bump it up to 2400-2500 cals for a month and see how it goes. Thanks everyone.
Looking swole.
Okay guys, my ego is ready for a bruising, so go ahead and give me a form check on my 2nd time ever doing squats. As you can see, starting out really low with weights in first week of SS. I know I need more hip drive, so focusing on that tomorrow. What else?
http://youtu.be/BpOyCuCx-Ds
http://youtu.be/BpOyCuCx-Ds
I can't tell from the camera angle, but it looks like you're dropping your chest. Remember:
1. Shove your knees out.
2. Shove your ass back.
3. Shove your chest forward.
Minor thing, at this weight, but watch how you're grabbing the bar. Whether you wrap your thumb around the bar or not, you want your wrist straight. The bar should be resting on your back, not on your wrists. It'll get pretty ugly up in the higher weights.
Right, I noticed that from the Rippetoe video posted earlier today on proper wrist placement. So much shit to remember right now. Which makes me hesitate during the lift because I'm trying to think to lift my ass up, hold my wrists correctly, breathe right. I'm going to try to do videos in the future from the side.
Thanks for the tips.
Buddy of mine that's been critiquing as well, told me I need to be doing the Valsalva maneuver during exercises. Had to Google it to figure out what the heck it is (still reading SS so may be in there somewhere).
This is a pretty bad angle you picked. If you could film yourself from the side it'd be much better.
Still, there are several things wrong, but most importantly, you are rounding your back pretty severely at the bottom.
I'm not understanding the question?
Roll/tuck your shoulders?
You just pinch and tighten them back, like you're trying to hold a pencil between your shoulder blades. Maybe I'm reading it wrong.
I'll try to flatten my back more at the bottom.. I was diagnosed with scoliosis as a child, and standing up straight is always a challenge, but will keep that in mind. Videos will be from the side in the future, I just don't have a ton of room to work with down there unless I do the annoying vertical videos.
Don't over think it.
Grab the bar and put it on your back where you're comfortable. Hi/low bar isn't going to kill you at your level. Have your elbows point at the bar, not the sky, so your wrists are straight.
Widen your feet like you were going to squat down, right where the bar is. Stand up with the bar on your back.
Step back two paces, and then a third foot movement to even out. Look ever so slightly up and keep your head facing forward, not up, to keep your traps solid and to help keep your chest tight.
Sit back on your ass, shove your knees out like you're birthing a watermelon, and keep your chest up and proud. Drop till your calves hit your hams. Hold your breath when the bar is moving. Breath when it's not (at the top)
Practice without a bar. You'll get i
All that makes complete sense, I just want to clarify when you say to keep chest up, you're still talking about this type of angle on the far right for the low bar squat? Chest up, ass down should give me a flat, 45 degree'ish back angle, I would think. Which would be in the picture below.
Okay, yeah. I do it now the way you're describing but I'm still feeling some pronounced shoulder soreness.
I was wondering if I should be rolling my shoulders down like if I was say trying to show wings, if that would be produce less shoulder strain. I feel like my shoulders are more "under" my back when I do this. I feel like my range may be a bit more limited also like this.
Sorry I'm not sure how to explain this. I'm probably just doing the right thing the wrong way and am thinking there's two ways of doing it.
No. You don't "flatten your back at the bottom"; you address the factors that are causing you to round your back at the bottom. Usually the cause is a combination of lack of flexibility and a lack lumbar awareness.
We need to see a video from the side in order to help you.
Also, you are doing high bar. The mechanics for that type of squat are different.
MrOogieBoogie
BioShock Infinite is like playing some homeless guy's vivid imagination
If he's going to stick with high bar, that is.
But if he's doing SS he should switch to low bar.
Bad news on my front: I was racking a squat set and the hooks were a little high, only one side of the bar caught. I tried to get the other side up to rack and fucked up my shoulder. Has a sick nauseating pain radiating, and aches to move it. Hope I didn't tear anything that won't heal. Right now I'm getting paranoid and googling rotator cuff tears and labral tears, and wondering how I'd spot a torn tendon...
Regardless, I'm going to have to adjust my workouts a bit for at least the next week or two to take it easy on the shoulder. What a pain.
Anyone else got injured recently?
Regardless, I'm going to have to adjust my workouts a bit for at least the next week or two to take it easy on the shoulder. What a pain.
Anyone else got injured recently?
Hurt my sterno-clavicular joint and my subclaviar muscle about a month ago doing dips.
It still bothers me, but not to the point I can't train around it.
entremet
Member
That's your BMR, you also want to get your TDEE, which will be higher based on your activity level. You subtract from that.
I calculated both and they both came out to about 3000-3100 calories.
I mentioned this before, but I did this cut last year (albeit I was a year younger) with the same calories etc and was dropping 2lbs a week reliably. It's not the same this year for whatever reason.
entremet
Member
Sounds about right for your activity levels and gender. Why not up calories to 2500? You'll still be in the a 500 calorie deficit.
I find playing around with these is important.
Remember anytime you're on a bulk or cut you will gain or lose a lot of water weight first.
Moreover, if you lose more weight--5lbs at least--you need to reassess your calories.
Yeah, gonna give it a whirl...will up to 2400-2500 daily and run with it for a month at least.
It might make sense...I would finish eating for the day at 6:30 or 7pm and maybe get a little hungry (but not starving) at 9pm...maybe my body was telling me to get in one more snack for a couple hundred more calories.
Okay, when I say keep your chest up, what I mean is you need to maintain the your lumbar curve while keeping the bar over mid-foot. Where the bar starts changes how close your chest will be to your thighs.
Due to you having spine issues in the past, I would strongly suggest you do the high bar, the middle picture of what you posted. I also posted a pic of where that goes earlier. It'll feel easier to keep your body in the proper curve with the bar higher as you'll be more upright.
The low bar is a bit more technical, In that (1) you can put it too low and (2) you have more forward lean requiring a bit more effort to not topple at times. However, high/low bar work regardless. Doing one or the other, especially as a novice, isn't going to do much of a difference. You just need to squat. Going proper depth is what matters.
The bar, for you, is already in the correct spot (for high bar). As a matter of fact, for anybody, how you lean over should be feel natural. Just keep your chest up and tight and keep the bar over the foot. Don't think "I need to kinda lean forward like the picture" think "chest tight, ass back, bar over mid foot." You'll naturally go where you need to.
HollovVpo1nt
Banned
In general, the bar on the back can be held in two ways (from previous page):
I try do the left one because that forces me to put my chest out, and it forces me to lock my wrists at the proper angle to solidly hold the bar in place on my back. It also tightens up my back.
If you're doing SS and can only do 3x3 for your work sets, you're failing your work sets and should deload.
SquiddyCracker
Banned
Success!
Managed to get my friend onto Westside for skinny bastards.
Managed to get my friend onto Westside for skinny bastards.
HarryHengst
Member
Go see a doctor before doing any more lifting involving your arms.
Nope, 'tis fine.
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