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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
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thanks for posting the video. something I noticed about your form, however, is that your knees barely bend - you're supposed to jump under the bar, which is why my feet end up spread far apart. throwing the bar up to your collarbones, instead of shrugging/jumping under it, will cause you to go flying forward as you increase the weight.
I'll see if I can get someone to record me on friday.
Silphonica
Banned
I got one of these badboys...
Will never overcook anything again.
Registers temp in 3 seconds. Pricey but worth it.
As someone who works in the food industry as quality assurance. Thermapen sucks donkey dicks.
Shoulda went testo.
Bleh..Layne Norton Phat program starting second week.
Horrible lower body power day because my lower back is either very sore or injured. I was in pain enough that I had to skip the deadlift part.
Horrible lower body power day because my lower back is either very sore or injured. I was in pain enough that I had to skip the deadlift part.
Code:
Barbell Squat:
95 lb x 8 reps (+57 pts)
135 lb x 8 reps (+75 pts)
185 lb x 5 reps (+92 pts)
225 lb x 3 reps (+97 pts)
225 lb x 3 reps (+97 pts)
185 lb x 8 reps (+105 pts)
Seated Calf Raise:
75 lb x 10 reps (+13 pts)
165 lb x 10 reps (+23 pts)
165 lb x 12 reps (+24 pts)
Standing Calf Raises:
10 reps || assisted || 235 lb (+2 pts)
10 reps || assisted || 235 lb (+2 pts)
Machine Hack Squat:
280 lb x 6 reps (+69 pts)
280 lb x 6 reps (+69 pts)
Lying Leg Curls:
125 lb x 10 reps (+18 pts)
125 lb x 10 reps (+18 pts)
Leg Extensions:
150 lb x 8 reps (+20 pts)
150 lb x 8 reps (+20 pts)
Comment ShareI don't know wtf I'm doing wrong, but every time I do seated leg curls, I only feel my calves working, nothing in my hamstrings. I've tried adjusting the seat forwards and backwards(I start off with aligning my knees with the recommended pivot point on the machine), same shit. Thinking of just eliminating this exercise altogether or just doing it when I work out calves.
HollovVpo1nt
Banned
I mixed a water based whey shake with coffee today. Tasted like mocca 
I often mix stuff with shakes to see what it tastes like. The most disgusting one was apple juice based whey with pure chocolate and cereal. Ugh.
I often mix stuff with shakes to see what it tastes like. The most disgusting one was apple juice based whey with pure chocolate and cereal. Ugh.
Hi ya'll, anyone have or heard anything about these;
They are apparently the best according to the GNC folks here in Canada
The folks at GNC aren't really required to know anything to work there. So, while it could be fantastic, their word doesn't mean much.
I haven't heard anything. I just use Optimum with water or whole milk.
IronBubbles
Banned
I just squatted 1.5BW ass to grass for 3! (105 at 70). Shit was intense. I feel like I'm more or less done with Starting Strength so I'm probably starting 5/3/1 next week.
entremet
Member
I just squatted 1.5BW ass to grass for 3! (105 at 70). Shit was intense. I feel like I'm more or less done with Starting Strength so I'm probably starting 5/3/1 next week.
Did you max out your gains on all your lifts on SS?
IronBubbles
Banned
More or less. Progress on the presses (52.5x4 and 80x4) has been very slow, and I might be able to eke out a little more on squats, but I'm just tired of all the food and the long sessions. Need a change of pace.
Silphonica
Banned
I went from 64.2kg to 66.4kg since last Wednesday. I weighed myself this morning but I think I could still be digesting food from last night.
Anyway, I was 58kg on the 30th of January, so that's some good gains methinks
Keep this up for a year and you'll be a fat bastard.
This. This with the fierceness.
If you feel like you're on the tail end of SS, are getting bored of SS, are finding squats 3x a week to be too much, or want to incorporate some conditioning smartly into your training you can switch to GSLP (some mighty find templates can be seen here).
5/3/1 is great but, despite there being a template for beginners, there are more efficient ways to make aesthetic and strength gains on a novice program rather than jumping up to something that only has monthly increases.
I just squatted 1.5BW ass to grass for 3! (105 at 70). Shit was intense. I feel like I'm more or less done with Starting Strength so I'm probably starting 5/3/1 next week.
Perhaps I'm reading that wrong, but you weigh 70lbs? Are you a very tiny woman or a dwarf? That seems like a dangerously low weight.
IronBubbles
Banned
I was thinking of doing the 5/1 variant, where you skip the 3's and the deload week giving you a progression as fast as on Texas Method. It seems to work for some people on the SS board.
kylej said:
Kilograms.
Kilograms.
Ahhhh.
I get what you mean, definitely post a vid if you remember. The way it was explained to me we're trying to jump with as heavy a weight as we can to build strength. So more like this with Rip:
http://www.youtube.com/watch?v=6tXcS0Xp1aE
As opposed to a powerlifter going for max weight possible by jumping under it like this guy:
http://youtu.be/zXs5KQMhsEg
By the way that last one is 540# c&j wtf.
Care to share why? How much will a testo cost?
entremet
Member
Yeah. I found 5/3/1 to have too little volume for a beginner to make better gains.
Yes it is the difference between a Power Clean and a Squat Clean. The Power Clean that Rip teaches is a jump with the bar in your hands. There is no dropping under the bar into a squat
Zoe
Member
Hope you're not making her go with the normal progression.
MrOogieBoogie
BioShock Infinite is like playing some homeless guy's vivid imagination
Been very ill the past two days, meaning I've had zero appetite, meaning I've barely eaten, meaning I'm looking cut up as fuck. I'll take it.
I'm still trying to get my wife to start SS.
It would be difficult to pin down your strength gains on nutrient timing alone, but perhaps that with the explosive quantities of food you described in a previous post may be primarily behind your new numbers. Either way, keep doing what you're doing and keep kicking ass.
Just curious, do you bother with muscle-ups any more? I may be mistaken but I thought I recalled an injury hampering those for you.
I would never advise anyone to force a program on their spouse. I've written stuff up for my wife in the past, but only once asked to do so. Even then she's since figured out a routine she's comfortable with, and while I would love to see her barbell squat or deadlift again I'm happy that she is content with the OHP, db squats and db lunges. Nothing wrong with any of those movements.
That way I'm not forcing anything on her that she doesn't want to do. Our marriage is kept in good shape and I'm not fostering any sort of weird body image issues on my lovely and wonderful wife.
If you keep at your training consistently and see results, eventually those around you will ask and want in on it. Most still won't take your advice, but I'm of mind to lead by example and let those follow who choose to put in the work.
I do them but not at high quantity. Once a week in between squats sets I will do 2 or 3 and go straight into 10 pullups. Total for the day usually ends up around 8-10 which is a far cry from the 30 I used to crank out.
Definitely, I'm not nagging her about it and don't ask anymore. In a few weeks I might just ask if she wants to come down and do some easy stuff. OHP like you said or some light squats or lunges wouldn't hurt. One thing that may help is that I need somebody to video my form, I've got a small tripod but I need to see my form from different angles. So if she sees me doing stuff, then hoping it'll get her in the mood.
On the subject of training or coaching the significant other:
Unless your relationship is a statistical outlier, do not train your partner. Training requires tough and honest critique. You will say something the find insulting, you will piss them off, and it will cause problems. It is not worth it
Do the smart thing, recommend a program let it go. They've got to want it.
Don't train your girlfriend, don't date your clients.
Unless your relationship is a statistical outlier, do not train your partner. Training requires tough and honest critique. You will say something the find insulting, you will piss them off, and it will cause problems. It is not worth it
Do the smart thing, recommend a program let it go. They've got to want it.
Don't train your girlfriend, don't date your clients.
FallingEdge
Member
Yeah it is difficult. Was told that I came off too hard as a trainer and not as a bf.
MrOogieBoogie
BioShock Infinite is like playing some homeless guy's vivid imagination
What is the basic outline of Layne Norton's PHAT (i.e., exercises, reps, etc.)? Link in the OP doesn't seem to work.
Silphonica
Banned
Personally, my experience with thermapen is sour. The ribbon in the inside of the rod always seem to disconnect from the circuit board randomly, sometimes within weeks of a replacement, if it wasn't that, the display would either randomly stop displaying anything or start displaying shit randomly or get stuck on a number.
This is the one I use. Sturdy and lasts, never looked back.
http://www.testolimited.com/p/312/testo-104-waterproof-folding-thermometer
It also has an auto-hold function but I doubt you'd really need that.
FallingEdge
Member
I could get mean sometimes. I've definitely scaled back and give lots of compliments.
Succinct advice. It's worked for me for what that's worth.
FallingEdge
Member
https://soundcloud.com/maddecent/sets/blood-bros-series/
So good. Never underestimate the importance of a great soundtrack while lifting.
So good. Never underestimate the importance of a great soundtrack while lifting.
KingofGourds
Member
Just wanna express my love for sandbag training.
Five years ago I was 65kg@5'11, hit the traditional gym "pumping iron" deal and upped to about 75kg.
Still, after this I wasn't too happy because I had muscle but the fitness and function was lacking. So I took a gamble and went in for the ultimate sandbag and it drove me right up to 90kg and a helluva lot fitter/stronger. It also redefined my shape quite a bit in a good way.
I don't see myself ever stopping with this. I'm at a plateau I'm happy to stick with. Even happier because now I don't have to spend loads on protein and carb supplements. Back to regular food and regular meals!
Five years ago I was 65kg@5'11, hit the traditional gym "pumping iron" deal and upped to about 75kg.
Still, after this I wasn't too happy because I had muscle but the fitness and function was lacking. So I took a gamble and went in for the ultimate sandbag and it drove me right up to 90kg and a helluva lot fitter/stronger. It also redefined my shape quite a bit in a good way.
I don't see myself ever stopping with this. I'm at a plateau I'm happy to stick with. Even happier because now I don't have to spend loads on protein and carb supplements. Back to regular food and regular meals!
theytookourjobz
Junior Member
There is no dropping in the full clean or the power version. As soon as the legs extend, the shoulders shrug DOWN to pull the body under the bar forcefully. Some people's feet land a bit wider in the power clean but there is no fundamental difference between the two lifts.
Ok, GAF, here's my story and here's what I'm trying to do.
In April 2011 I blew my ankle up in baksetball. My achilles was basically the only thing that kept it attached. Because of insurance reasons, I had to wait until January 2012 for the surgery. It was a major surgery and it was fall before I could do much of anything on it. Basically I was out for about 18 months, and I gained about 40 pounds during that time. I've never gained so much weight. I usually have a very easy time keeping weight off, but losing weight is very hard for me.
Anyway, I joined a gym about three weeks ago. Last week I met with the head trainer and he has me doing weights and interval cardio training 3-4 times a week, and he's told me that I'm not eating nearly enough.
I'm 5'8" currently weigh 234. I want to get down to 190. I've never done weights as a means to lose weight before, so I am wondering about time tables and results a bit. The trainer says that I can get there in 4 months if I'm dedicated. I haven't missed a workout yet.
After three weeks of regular lifting and interval training, I've not lost even half a pound. I don't notice any difference in my look physically either, and my clothes are fitting the exact same way. I know that 2 weeks is a very short time, but shouldn't I have seen at least SOMETHING so far?
I'm not a supplement guy, but since I have a hard time eating as much as he wants me to, maybe I can look into that. I just don't like to snack, and aside from my three main meals, I don't feel eager to eat. Are there any bars or drinks that can help me avoid those metabolism crashes between meals that won't ruin my appetite for actual meals?
But my biggest question is back to the results. If he says I'm supposed to be near or at my target within 4 months, shouldn't the needle start moving down on the scale?
In April 2011 I blew my ankle up in baksetball. My achilles was basically the only thing that kept it attached. Because of insurance reasons, I had to wait until January 2012 for the surgery. It was a major surgery and it was fall before I could do much of anything on it. Basically I was out for about 18 months, and I gained about 40 pounds during that time. I've never gained so much weight. I usually have a very easy time keeping weight off, but losing weight is very hard for me.
Anyway, I joined a gym about three weeks ago. Last week I met with the head trainer and he has me doing weights and interval cardio training 3-4 times a week, and he's told me that I'm not eating nearly enough.
I'm 5'8" currently weigh 234. I want to get down to 190. I've never done weights as a means to lose weight before, so I am wondering about time tables and results a bit. The trainer says that I can get there in 4 months if I'm dedicated. I haven't missed a workout yet.
After three weeks of regular lifting and interval training, I've not lost even half a pound. I don't notice any difference in my look physically either, and my clothes are fitting the exact same way. I know that 2 weeks is a very short time, but shouldn't I have seen at least SOMETHING so far?
I'm not a supplement guy, but since I have a hard time eating as much as he wants me to, maybe I can look into that. I just don't like to snack, and aside from my three main meals, I don't feel eager to eat. Are there any bars or drinks that can help me avoid those metabolism crashes between meals that won't ruin my appetite for actual meals?
But my biggest question is back to the results. If he says I'm supposed to be near or at my target within 4 months, shouldn't the needle start moving down on the scale?
Zoe
Member
Not eating enough calories or not eating often enough?
(any claims involving metabolism and snacking are usually bunk)
Not eating enough overall. Basically I usually have a cup of yogurt for breakfast around 8:00am. I eat lunch around 1:00pm, usually a sandwich (Subway, Blimpie, etc.). I don't eat dinner until around 7:30, because I work 10 hour shifts, but it's whatever my wife makes. She's pretty good to only make healthier foods, however. Last night was salmon and salad, and that's a pretty typical meal.
I just simply don't eat much of anything between meals. I never have liked to snack. I forced myself to put a ziploc bag on my desk with about 3 handfuls of raw almonds last week, and they'll probably last me into late next week.
So basically I guess I'm just flat out not eating enough.
First things first, find how many calories you need to eat in a day. Calculate how many you'll need (for ex, http://scoobysworkshop.com/calorie-calculator) to lose fat. If you're serious about losing fat you'll need to stick to these caloric restrictions.
No need to go on a crash diet or anything like that. A modest reduction will prevent any "metabolism crashes".
I've done the calorie counter thing extensively. I wore the BodyMedia armband and logged all my foods for a full year. I was maintaining a 1500 calorie a day intake rate pretty regularly with few "cheat" days. I know I was running a regular calorie deficit and I just plain couldn't lose weight.
1500 was too low given the weight you started at.
Pushed my db press today with an extra rep and something gave way in my right shoulder. I ended up dropping the weight.
Luckily a few minutes of stretching fixed it all up. Hopefully I don't wake up to pain tomorrow.
Spotter didn't help but I'm glad I wasn't using a barbell or else I would probably have broken something.
Luckily a few minutes of stretching fixed it all up. Hopefully I don't wake up to pain tomorrow.
Spotter didn't help but I'm glad I wasn't using a barbell or else I would probably have broken something.
Anything over 2000 caused weight gain. I've spoken with my doctor and they've done thyroid tests (hypothyroidism runs in my family), but that came back normal. Essentially my metabolism sucks, and I get that, but the workouts should be helping fight that, right?
That happened to me after I lost a lot of weight. I even went to maintenance for awhile and then dropped back down and it still didn't help..
My solution was screw in I'm going on dat 4,000 calorie beast mode bulk for awhile.
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