Nice. Keep everyone posted on any changes.
Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
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Nice. Keep everyone posted on any changes.
I've never heard of this brand. I'll have to check them out. I can get into paying more for something it lasts. Jeans are so hit or miss for me, I definitely have to try them on.
$200? Sheeeeeit. Maybe I can find some on sale to check out, haha.
There's science behind building a lean foundation first to make it easier to become lean again later on.
fast twitch muscle fibers, my man. lighter weight + higher reps = exploding out of the hole. also helps with endurance.
I've been trying this for the last 6 weeks or so now. It kills me, tomorrow I have 20 deads at 280.
I worry sometimes though that around the maybe 12-13 rep I have to take like 4-5 secs. of rest between each. I feel nothing left when I''m done, but I'm not panting like a bastard. I wonder if I could be more intense but I don't want to sacrifice form. Oh well.
I'll let everyone know if I hit my 8 plates following my 12 day break after I've done this a few more weeks.
I definitely need to cut soon (like a few months ago) but holy shit my back is wide now.
So small.
Nice progress man.
Hey Fitness GAF,
How's it going? 6"4 inch, 32 year old, 230 pound male here. The past year was pretty messed up and I put on nearly ten kilos of pure fat in that time. I now am the not so proud owner of a big gut and moobs.
Just started SS a month ago with a clean diet, and have given up on alcohol as well. Been hitting the gym thrice a week (MWF) and been doing cardio the rest of the days.
Is this good enough for now? Should I add in more cardio since my appetite has increased ever since I started this routine. Inputs are appreciated.
How's it going? 6"4 inch, 32 year old, 230 pound male here. The past year was pretty messed up and I put on nearly ten kilos of pure fat in that time. I now am the not so proud owner of a big gut and moobs.
Just started SS a month ago with a clean diet, and have given up on alcohol as well. Been hitting the gym thrice a week (MWF) and been doing cardio the rest of the days.
Is this good enough for now? Should I add in more cardio since my appetite has increased ever since I started this routine. Inputs are appreciated.
Sounds good man. I was 310 lbs of pure fat 16 months ago and it worked for me.
I'm not sure why you would add cardio if you are hungry. It will just make you more hungry. How many cals you eating per day?
Hey, congrats on making a positive change. I'd drop the cardio a bit, as it'll impact your recovery as ss continues. Maybe 2x a week after workouts, Monday Friday and not too much.
As for food intake, you'll want enough to fuel recovery. Keep protein high as it'll help with recovery and satiety, and just try to keep your intake down to where you feel just a bit not full on a regular basis. Last, don't watch the scale, watch the mirror; ss puts on a lot of muscle so the scale might not move even though fat is decreasing.
TBH I haven't had the time to log my calorie intake but I'd say 3000 would be the ball park figure. And I was thinking of just adding another day of cardio to kind of balance out the extra food intake (I tend to put on weight very fast).
How much weight did you lose in 16 months? Were you only on SS during that time?
Thanks for the positivity man. Appreciate it. It gets kind of tough when all your friends are unhealthy blokes who want to eat crap and drink all the time. So now, I just go out less.
And yeah, as I start lifting heavier weights, I'll dial the cardio down.
I lost 90 lbs in 9 months. During that time I was doing mostly just SS. I didn't do much cardio after the first couple months because it didn't really seem to help. I was also doing cyclic keto diet though. After 9 months I started recomping and eating at maintenance and ive been kinda bulking for the last few months. I switched to 5/3/1 after 9 or 10 months. Now I do the main 5/3/1 movement for the day and then move on to more bodybuilder style exercises and assistance.
No idea how much fat I lost. I'd say I lost 90 lbs total but put on like 30 lbs of muscle or so at least so maybe I lost like 120 lbs of fat or something. Last I checked I was still at 19% but I couldn't lose any more weight so I'm going to start trying and get to like 12-15% starting in bout a month.
Ah, I see. Thanks man. And congrats on the progress.
lostsupper
Banned
Endurance yes; explosiveness no.
To develop power, you have to train it. If you're handling sufficient weight, you won't be moving quickly after two or three.
D
Deleted member 12837
Unconfirmed Member
This looks awesome, but the code has already expired...any other way to get in?
Spiritreaver
Member
Amazing job big guy!!!I definitely need to cut soon (like a few months ago) but holy shit my back is wide now.
Thanks. Those aren't before and after though. Same time frame. One is just engaging/flexing lats and the other is upper back/traps/rear delts.
Kinda can't wait till I start my cut but I always get mentally fucked when strength starts dropping. Will be nice to see finished product.
Kinda can't wait till I start my cut but I always get mentally fucked when strength starts dropping. Will be nice to see finished product.
A
A More Normal Bird
Unconfirmed Member
This. Lower weight, higher reps moves more towards slow twitch if anything. Obviously you can't train max speed with a work weight you use for strength, but it should still be relatively heavy, with reps kept low to ensure that each lift is performed explosively.
Still working on my 10,000 kettle bell swing challenge. I had to take about a week off due to some illness which settled in my joints and made just being in bed agonizingly painful in a way I've never felt before.
I started back up. I had moved from 200-300 a day with a 25lb to 100-200 with a 35lb and 100 with 2 25lbs. Now I'm doing my two handed swings as over head swings, which I find to do a lot more good for me and are harder to do incorrect form on.
I feel like I may have had some kind of minor muscle pull in my right hamstring. I feel it whenever I dip too low on a squat or try to bend forward too much. It's not enough to stop me from doing anything, but I definitely feel it. It actually hurts more to try to stretch it out than using it. I don't know if it is related to whatever illness that is still lingering or if I actually hurt it doing swings sometime and didn't notice until after I stopped for a few days.
I started back up. I had moved from 200-300 a day with a 25lb to 100-200 with a 35lb and 100 with 2 25lbs. Now I'm doing my two handed swings as over head swings, which I find to do a lot more good for me and are harder to do incorrect form on.
I feel like I may have had some kind of minor muscle pull in my right hamstring. I feel it whenever I dip too low on a squat or try to bend forward too much. It's not enough to stop me from doing anything, but I definitely feel it. It actually hurts more to try to stretch it out than using it. I don't know if it is related to whatever illness that is still lingering or if I actually hurt it doing swings sometime and didn't notice until after I stopped for a few days.
FallingEdge
Member
I definitely need to cut soon (like a few months ago) but holy shit my back is wide now.
god damn son.
That is a great improvement.
Any vids that demonstrate this? I'd like to see the differences.
Looking swole man! I gotta start eating more so my upper body can actually grow. You'll look great when you cut.
Thank you, I can already tell a few things I was doing wrong. I mainly asked though because I someone doing 135 but only bringing the bar down to the bridge of their nose or forehead...seems like they weren't getting the full ROM.
As for me, I'm guilty of too wide of a grip and flaring out my elbows.
Thanks again.
throwawayname
Member
I definitely need to cut soon (like a few months ago) but holy shit my back is wide now.
I believe you can fly. Gjdm!
ViewtifulJC
Banned
Wasn't there a website that recommends how much weight you should start off with, going by your bodyweight?
Or did I just make that shit up
Or did I just make that shit up
Weight for what? For 5/3/1, yeah it's percentage based.
For the main lifts in an LP program, you basically just start with the bar and add 10 pounds, then do a set of five. Keep doing that over and over again until the bar starts to slow down. That's where you start.
For accessory lifts, just start light and hit your rep goals. You can keep toying with them, as they're not that important.
L0st Id3ntity
Member
Regarding OHP, I did 2 resets and still can't go above 45 kg, should I drop the stretch reflex for this new (hopefully the last for a while) reset?
SquiddyCracker
Banned
Ugh, I've upped my calorie intake to 2300, and it is a struggle to fill myself up on just healthy carbs, fats, and proteins. It doesn't help that my protein powder is pretty vile.
At least it's workable for now, but I never thought it'd be this hard to increase my calorie intake.
At least it's workable for now, but I never thought it'd be this hard to increase my calorie intake.
It's not going to make that much of a difference. Are you doing SS? You may want to switch to a GSLP rep scheme to get some extra volume. Also, make sure you're only jumping up 2.5lbps per workout and that you're diet is in check.
Maybe you could show us a video so when can check your form. OHP is hard for many reasons, and it has to be almost mechanically perfect because you are using such small muscles to move the weight: bar path has to be completely vertical, and sometimes that's not easy to achieve.
I'm working on that too...weird problem to have, but it's more difficult when you're trying to fill it with all unprocessed foods.
SquiddyCracker
Banned
It doesn't help that I'm also a vegetarian
Thank god for protein shakes, I couldn't physically stomach more eggs.
Back from a short ban. This thread has really seemed to blow up in the last few months. Lots of new faces posting form check videos and the like. Awesome!
I have been rehabbing my back with great success the last few weeks. I am feeling a lot better and have been going to the gym 4x a week. I re-aggravated a herniated disc L5-S1 squatting a few weeks ago. I was in very bad shape. I could hardly sit down for more than 5 minutes, could hardly walk. When I did walk I was hunched over and in severe pain. I had severe shooting pains down the left side of my leg and stabbing pains in the low back.
I decided to do some research online and watched some Dr. McGill videos and saw youtube vids on the Mackenzie press up. I began to incorporate these exercises in the morning after a warm shower and they have really seemed to help me.
Every morning after a warm shower I do some Mackenzie press-ups and do 3 sets of bird dogs. When I go to the gym later in the day, I continue to do the Mackenzie exercises, bird dogs and walk speed intervals on the Stairmaster. I took Advil the first week but am no longer taking any pain medication for my back. I feel so much more mobile right now. I can actually sit at my desk at work and not be in severe pain!
I am even back to lifting. I am doing OHP (belted), Bench (taking it easy here), chin ups (getting stronger here did 13, 7, 4 last session).
Air squats and empty bar squats I can do easily but weighted squats are out for now and so are deadlifts. However I have been doing rack pulls with just the empty bar. After about 8 reps this actually gives me a little "pump" in the low back and seems to get blood flowing in the area. I am not pushing it AT ALL because I want to give my back some time to heal but I think this may be a good way to get some direct low back work in and keep the weight to a minimum.
I have been working on jump rope as "skill work" and I'm terrible but getting better at it! I bought one of those Everlast jump ropes from Modells but I think I need a new one. This one is kind of shitty compared to the jump ropes they had at the Crossfit affiliate I used to go to. Anyway, if anyone has any other good low back strengthening exercises they can recommend I am all ears.
I have been rehabbing my back with great success the last few weeks. I am feeling a lot better and have been going to the gym 4x a week. I re-aggravated a herniated disc L5-S1 squatting a few weeks ago. I was in very bad shape. I could hardly sit down for more than 5 minutes, could hardly walk. When I did walk I was hunched over and in severe pain. I had severe shooting pains down the left side of my leg and stabbing pains in the low back.
I decided to do some research online and watched some Dr. McGill videos and saw youtube vids on the Mackenzie press up. I began to incorporate these exercises in the morning after a warm shower and they have really seemed to help me.
Every morning after a warm shower I do some Mackenzie press-ups and do 3 sets of bird dogs. When I go to the gym later in the day, I continue to do the Mackenzie exercises, bird dogs and walk speed intervals on the Stairmaster. I took Advil the first week but am no longer taking any pain medication for my back. I feel so much more mobile right now. I can actually sit at my desk at work and not be in severe pain!
I am even back to lifting. I am doing OHP (belted), Bench (taking it easy here), chin ups (getting stronger here did 13, 7, 4 last session).
Air squats and empty bar squats I can do easily but weighted squats are out for now and so are deadlifts. However I have been doing rack pulls with just the empty bar. After about 8 reps this actually gives me a little "pump" in the low back and seems to get blood flowing in the area. I am not pushing it AT ALL because I want to give my back some time to heal but I think this may be a good way to get some direct low back work in and keep the weight to a minimum.
I have been working on jump rope as "skill work" and I'm terrible but getting better at it! I bought one of those Everlast jump ropes from Modells but I think I need a new one. This one is kind of shitty compared to the jump ropes they had at the Crossfit affiliate I used to go to. Anyway, if anyone has any other good low back strengthening exercises they can recommend I am all ears.
It doesn't help that I'm also a vegetarian
Thank god for protein shakes, I couldn't physically stomach more eggs.
I can't even imagine.
HollovVpo1nt
Banned
Any nutrition/Diet specialists here?
The Abominable Snowman
Member
FitnessGAF might know: Whats the best time of the year or site to get a Mens Health subscription? I want to buy one, but $20 seems a bit steeper than the subs I've found online previously.
Looking for Print, not Digital.
Looking for Print, not Digital.
I think there are many people who perhaps have more insight into nutrition than many laymen. But I'm not sure if there are any who have really studiet it and who work in the field.
Better to just ask away
Why would you want a Men's Health sub? Hopefully not for the workout advice?
The Abominable Snowman
Member
Just for the general info it has, and I like to read magazines. Why not?
HollovVpo1nt
Banned
I think there are many people who perhaps have more insight into nutrition than many laymen. But I'm not sure if there are any who have really studiet it and who work in the field.
Better to just ask away
Lol. Here's the question. I want to do a 2500 cal diet to accompany my SS program, and GOMAD looks pretty nice. Thing is, my FP is 20% and I fear that I might get fat when I do that. Any advise on dieting with my FP? Full details:
Age: 22
Height: 1.75m
Weight:67 kg
FP: 20%
Workout level: novice
Program: Starting strength
It doesn't help that I'm also a vegetarian
Thank god for protein shakes, I couldn't physically stomach more eggs.
Time to load up on coconut oil and get hooooooge.
Been blowing through my 10% bench deload. Even got 7 reps out of the last set. (GSLP) I hope it keeps going like this through my pseudo-plateau.
I'm getting some pain at the top part of my glutes. I don't know what did it. I went for deadlifts last week Wednesday and it's been sore ever since. As far as I know, form was fine, no rounding etc. The initial pull was quite slow but I banged out 4 reps anyway.
I've held off on squats and deadlifts for now.
I'm getting some pain at the top part of my glutes. I don't know what did it. I went for deadlifts last week Wednesday and it's been sore ever since. As far as I know, form was fine, no rounding etc. The initial pull was quite slow but I banged out 4 reps anyway.
I've held off on squats and deadlifts for now.
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