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[FallingEdge]

To those achieving to get 1 plate on OHP, keep going.

As soon as you hit that, you will be wondering when you will get 2 plates.

GOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO!

 

[entremet]

Just wanna chime in quickly about the accessory stuff- I was a pretty big Rippetoe guy, and I followed his stuff religiously for about 3 years- I put on major mass, but in the end, my body was not aesthetically where I wanted it. I was waaay bottom heavy, my arms weren't proportional, my calves were way behind. I switched to a pure BB routine, and I feel that aesthetically I'm heading fast in the right direction. At some point, I strongly believe accessory/iso work is necessary.

Rippetoe is great for building your foundation, but if you have aesthetics goal as well, which isn't wrong, you need to do some accessory work to bring up those body parts.

 

[Cagey]

Just wanna chime in quickly about the accessory stuff- I was a pretty big Rippetoe guy, and I followed his stuff religiously for about 3 years- I put on major mass, but in the end, my body was not aesthetically where I wanted it. I was waaay bottom heavy, my arms weren't proportional, my calves were way behind. I switched to a pure BB routine, and I feel that aesthetically I'm heading fast in the right direction. At some point, I strongly believe accessory/iso work is necessary.

Other than the obvious "get stronger" benefit, the other benefit to his routine is to get a person's mindset focused on compound lifts.

Beyond that, what you experienced is what everyone who has an aesthetics/BB goal experiences: at some point after you've built up a foundation where you can competently tackle a bunch of exercises, you realize you're working towards the goal of being an amateur athlete. For most, that's not the point.

 

[kylej]

Jennifer Thompson hitting 305 bench at 132 bw. That woman is a freak (in a good way).

http://www.youtube.com/watch?v=ImaqSv_lCow

 

[Cudder]

I've been lifting for just over a year and a half and I've never followed a strict program or routine like everyone seems to do here. I've never done SS or 531 or any other regimen. I always go to the gym and do whatever I feel like.

For the most part I keep the workouts pretty similar and only switch up a few exercises when I get bored of them or something.

I do start my workouts with the main compound lifts though, all the time. What changes is the accessory work.

 

[jdouglas]

Jennifer Thompson hitting 305 bench at 132 bw. That woman is a freak (in a good way).

http://www.youtube.com/watch?v=ImaqSv_lCow

Damn. Inspiring from a distance. I might feel self-conscious if she was right next to me on a bench press.

 

[Kyaw]

To those achieving to get 1 plate on OHP, keep going.

As soon as you hit that, you will be wondering when you will get 2 plates.

GOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO!

It's gonna be hard, I'm not going to lie. I've had trouble going past one plate on bench. Pathetic, I know but ever since the deload, I've been blowing through everything including getting like 7 reps on the last set at one plate. So atm, it's one plate OHP and BW Bench.

 

[Veezy]

One last point on curls:

 

[ipitydatfu]

what do you do to strengthen the muscles around the shoulders

i try doing shoulder raises, but i feel like my arm is popping out of my socket at around 15lbs

 

[Magik]

I just started doing deadlifts recently.... they're so much fun to do.

 

[ToxicAdam]

what do you do to strengthen the muscles around the shoulders

i try doing shoulder raises, but i feel like my arm is popping out of my socket at around 15lbs

If you are talking about your rotator cuff, I do the cable exercise. It does the job.

I dont think this an exercise you should be looking to continually increase weight on. Find a comfortable weight where your form isn't compromised and go to town.

 

[ipitydatfu]

If you are talking about your rotator cuff, I do the cable exercise. It does the job.

I dont think this an exercise you should be looking to continually increase weight on. Find a comfortable weight where your form isn't compromised and go to town.

cool. thanks man. my rotator cuff isnt very strong at all

 

[Imm0rt4l]

Jennifer Thompson hitting 305 bench at 132 bw. That woman is a freak (in a good way).

http://www.youtube.com/watch?v=ImaqSv_lCow

That lit a fire under my ass. New goal, hit 4 plates. I currently hope to hit 600 deadlift

 

[IronBubbles]

(..)
I keep harping about how much better I feel that GSLP is compared to SS for a lot of technical reasons, but the biggest reason I feel that way is the program is designed, from the get go, to be flexible. Starting Strength is fantastic for a fresh in the door novice, but it gets boring, it gets hard, and for a lot of people it just isn't fun. If flexibility gets somebody to their goals I'd rather be flexible to get them there rather than be a hard ass and deter somebody from learning more and making progress.

Something to reflect on, despite how much of a stickler people Rip is, he has several paragraphs on the curl because, and I quote, "I know you're going to do curls so here's how you do curls."

I agree with most of your points, but I don't like the GSLP concept of rep maxes for complete novices. Especially people completely new to gyms practicing the movements for the first time. If they can even muster the intensity required for a rep max to count for anything, it will surely lead to deterioration of form. Before you know it a novice is practicing more bad reps than good ones. With Starting Strength, just going for the 5/5/5 starting at a moderate weight gives you more time to ease into the program. I'd say for a complete novice, getting at least 3 solid months of SS in followed by GSLP (which is basically SS Advanced Novice with flex) would be ideal.

 

[moocow]

How do you guys feel about supplements like BCAAs. I keep reading good things about them, but at the same time a few places mentioned that they are redundant when already taking a good protein. The only supplements I currently use are whey, fishoil, multis, and I tried nox but found that it made me feel too bloated during my workout.

 

[grumble]

How do you guys feel about supplements like BCAAs. I keep reading good things about them, but at the same time a few places mentioned that they are redundant when already taking a good protein. The only supplements I currently use are whey, fishoil, multis, and I tried nox but found that it made me feel too bloated during my workout.

Personally I do not see a lot of value. They're already present in complete protein sources like whey, and are kind of expensive.

 

[balddemon]

How do you guys feel about supplements like BCAAs. I keep reading good things about them, but at the same time a few places mentioned that they are redundant when already taking a good protein. The only supplements I currently use are whey, fishoil, multis, and I tried nox but found that it made me feel too bloated during my workout.

they're good if you're training fasted. otherwise I don't see the point. and I could just be typing out my ass right now.

 

[ezrarh]

How do you guys feel about supplements like BCAAs. I keep reading good things about them, but at the same time a few places mentioned that they are redundant when already taking a good protein. The only supplements I currently use are whey, fishoil, multis, and I tried nox but found that it made me feel too bloated during my workout.

Like Balddemon said, I've only seen them recommended for fasted training, besides that, you get a good amount through your whey protein so it's not completely necessary.

 

[moocow]

Thanks guys, I'll just stick to what I already use then.

 

[ezrarh]

Jennifer Thompson hitting 305 bench at 132 bw. That woman is a freak (in a good way).

http://www.youtube.com/watch?v=ImaqSv_lCow

Here's a video of her at a meet two years ago with a total of 1151 lbs for bench/squat/deadlift: http://www.youtube.com/watch?v=Ar6RH4TozEY

She's impressive to say the least.

 

[Bam Bam Baklava]

How long did you bulk, and what did you gain? Also are you losing strength?

I went from 192 to 206 during the course of like 6 months. I'm either losing strength or I just don't have as much energy to go as hard in the gym due to lower caloric intake.

How long did you bulk? How long have you been lifting?

6 months give or take. Been lifting since Spring 2012.

 

[Veezy]

I agree with most of your points, but I don't like the GSLP concept of rep maxes for complete novices. Especially people completely new to gyms practicing the movements for the first time. If they can even muster the intensity required for a rep max to count for anything, it will surely lead to deterioration of form. Before you know it a novice is practicing more bad reps than good ones. With Starting Strength, just going for the 5/5/5 starting at a moderate weight gives you more time to ease into the program. I'd say for a complete novice, getting at least 3 solid months of SS in followed by GSLP (which is basically SS Advanced Novice with flex) would be ideal.

Three things:

1. If a fresh novice is on GSLP, they're going to be on so low a weight starting out that max reps for the last set isn't going to be that big of a deal, bad form or not.
2. Even if they were doing so many reps for their last set that their form deteriorated to shit, which it shouldn't because the novice would be at a light weight, it would still be after two sets of five. If they're messing up on the third set, there's an issue with form to begin with, it's not due to the extra reps as they would have had two sets of five to begin with.
3. GSLP's progression is 2.5lbs-5lbs jump for upper body movements and 5lbs-10lbs jump for lower body movements. No novice is going to do five reps on Monday and then, come Friday, that 2.5-5lb jump is going to be their max to where they're doing shit form to get the rep up.

To each their own, though. I find the concept of having two PRs per sessions, a weight PR and a volume PR, allows for more goal setting and removes the reset as a discouragement since going back to an older weight allows the trainee to now beat their previous volume PR. That type of PR breaking on a novice is incredibly inspiring and self motivating.

 

[Kyaw]

To each their own, though. I find the concept of having two PRs per sessions, a weight PR and a volume PR, allows for more goal setting and removes the reset as a discouragement since going back to an older weight allows the trainee to now beat their previous volume PR. That type of PR breaking on a novice is incredibly inspiring and self motivating.

Yup yup yup. I've recently switched to GSLP and I hit the first 'stall' in bench and working back up. Took off 10% of weight and came back stronger, breaking rep PRs on the last set.

It definitely gave me a big confident boost.

 

[Mully]

Starting to see my lifts stall as I continue with my cut. Was able to put up 190 for 9 reps today. That's only 1 rep more than last cycle. Normally I've been able to increase my reps by 2 reps a cycle.

 

[entremet]

That lit a fire under my ass. New goal, hit 4 plates. I currently hope to hit 600 deadlift

She's also a multiple world record holder, so don't feel too bad.

 

[Mully]

She's also a multiple world record holder, so don't feel too bad.

Where's that video of the Finnish dude squatting with his trainer yelling in the background? That was an awesome video.


Found it. Lol. This is amazing.

http://www.youtube.com/watch?v=aYScDcm9qBI

 

[bjb]

I wonder if that dude spotting her is trying to conceal his raging boner

 

[entremet]

I went from 192 to 206 during the course of like 6 months. I'm either losing strength or I just don't have as much energy to go as hard in the gym due to lower caloric intake.



6 months give or take. Been lifting since Spring 2012.

Find out your TDEE--Total Daily Energy Expenditure and so do a slow cut at a 10 percent caloric deficit instead. You still have a lot of noob gains in the tank.

Do you know how much calories you're eating daily? Are you getting enough protein? Do you do a lot of cardio? What program are you on? List exercises, reps and set.

These are all important to know.

 

[jdouglas]

Please ignore my messy hair and room. Most recent one I could find, from a few weeks ago.

I was waiting for you to post! Dayum!

Finished up my low-bar squats and (apologies if I already asked this) the bar, when I got up to (relatively) higher weights (225), felt uncomfortable with the thumb-over-the-top way that Rippetoe uses in SS. I compared/watched a bunch of technique videos and in every single one they have the guy with his thumb under the bar and a bent wrist. Basically: who/what do I trust; the majority of sources have under the bar thumb, but Rippetoe says over with straight forearm...plus he's Rippetoe.

Aside: I found (sorta) my place to eat after a workout. A friend of mine owns a Subway so he hooks me up with free sandwiches (YEAH BUDDY!). Today I got 2 chipotle chicken 12 inch subs with double meat. Damn. One of those hit the spot. Another 3 inches off the second hit the spot harder. Like wow. If the spot was a nail, this subway sandwich was the proverbial hammer of Thor pushing that sucker head-deep into my hunger. Gains aplenty.

 

[EviLore]

I was waiting for you to post! Dayum!

Finished up my low-bar squats and (apologies if I already asked this) the bar, when I got up to (relatively) higher weights (225), felt uncomfortable with the thumb-over-the-top way that Rippetoe uses in SS. I compared/watched a bunch of technique videos and in every single one they have the guy with his thumb under the bar and a bent wrist. Basically: who/what do I trust; the majority of sources have under the bar thumb, but Rippetoe says over with straight forearm...plus he's Rippetoe.

Aside: I found (sorta) my place to eat after a workout. A friend of mine owns a Subway so he hooks me up with free sandwiches (YEAH BUDDY!). Today I got 2 chipotle chicken 12 inch subs with double meat. Damn. One of those hit the spot. Another 3 inches off the second hit the spot harder. Like wow. If the spot was a nail, this subway sandwich was the proverbial hammer of Thor pushing that sucker head-deep into my hunger. Gains aplenty.

Grip and bar position in detail: http://www.youtube.com/watch?v=g2tyOLvArw0 . Explanation makes very good sense to me biomechanically as to why you'd use a thumbless grip and aligned wrists.

I'm a fan of the post-lifting burrito, personally. I'll go get one with double steak, double cheese, queso, bacon, Spanish rice, cilantro, lettuce, fresh onion, roasted garlic, ranch. Thousand calories of badassery ;b

 

[jdouglas]

Grip and bar position in detail: http://www.youtube.com/watch?v=g2tyOLvArw0 . Explanation makes very good sense to me biomechanically as to why you'd use a thumbless grip and aligned wrists.

I'm a fan of the post-lifting burrito, personally. I'll go get one with double steak, double cheese, queso, bacon, Spanish rice, cilantro, lettuce, fresh onion, roasted garlic, ranch. Thousand calories of badassery ;b

Danke (for the record my grip was too wide). Great intuitive video (I like how Rippetoe has this way of pushing around all his models.)

Burritos sound good too (probably better for ya' too with less starchy carbs than the "italian herbs and cheese" bread they've got at Subway.)

 

[Coldsnap]

Deadlift is weakest at the bottom. What one thing should I do for assistance on deadlift day?

Also I missed my last rep on a day I was suppose to get five. legit wanted to cry in the gym. I slept real bad this week tho, so I'm blaming that although I dunno how much it actually had to do with it.

 

[theytookourjobz]

Where's that video of the Finnish dude squatting with his trainer yelling in the background? That was an awesome video.


Found it. Lol. This is amazing.

http://www.youtube.com/watch?v=aYScDcm9qBI

Yep, that dude rules.

 

[grumble]

Three things:

1. If a fresh novice is on GSLP, they're going to be on so low a weight starting out that max reps for the last set isn't going to be that big of a deal, bad form or not.
2. Even if they were doing so many reps for their last set that their form deteriorated to shit, which it shouldn't because the novice would be at a light weight, it would still be after two sets of five. If they're messing up on the third set, there's an issue with form to begin with, it's not due to the extra reps as they would have had two sets of five to begin with.
3. GSLP's progression is 2.5lbs-5lbs jump for upper body movements and 5lbs-10lbs jump for lower body movements. No novice is going to do five reps on Monday and then, come Friday, that 2.5-5lb jump is going to be their max to where they're doing shit form to get the rep up.

To each their own, though. I find the concept of having two PRs per sessions, a weight PR and a volume PR, allows for more goal setting and removes the reset as a discouragement since going back to an older weight allows the trainee to now beat their previous volume PR. That type of PR breaking on a novice is incredibly inspiring and self motivating.

I have to say, I'm not I'm agreement with any of your points for gslp; that being said, I think a properly trained late novice can do it no problem.

 

[CrankyJay]

Where's that video of the Finnish dude squatting with his trainer yelling in the background? That was an awesome video.


Found it. Lol. This is amazing.

http://www.youtube.com/watch?v=aYScDcm9qBI

LOL Jesus Christ, WTF did I just watch?

 

[cryptic]

Where's that video of the Finnish dude squatting with his trainer yelling in the background? That was an awesome video.


Found it. Lol. This is amazing.

http://www.youtube.com/watch?v=aYScDcm9qBI

You see how that guy drops almost with no control? Whenever I do that I get fucking pain for days in the Vastus Medialus aka teardrop muscle inside and above the knee.
How do I get rid of this because it's really making it hard for me to spring up. I feel no resistance when I stretch it, so what gives.

 

[blackflag]

Grip and bar position in detail: http://www.youtube.com/watch?v=g2tyOLvArw0 . Explanation makes very good sense to me biomechanically as to why you'd use a thumbless grip and aligned wrists.

I'm a fan of the post-lifting burrito, personally. I'll go get one with double steak, double cheese, queso, bacon, Spanish rice, cilantro, lettuce, fresh onion, roasted garlic, ranch. Thousand calories of badassery ;b

Dafuq? Where do I gotta live to get a burrito like that? I just ate a whole large pizza and that made me hungry again.

 

[entremet]

Dafuq? Where do I gotta live to get a burrito like that? I just ate a whole large pizza and that made me hungry again.

Man, that burrito description makes me so hungry. I do Chipotle after my workout. Usually double meat, extra rice, beans, all salsas, sour cream.

 

[Noema]

Three things:

1. If a fresh novice is on GSLP, they're going to be on so low a weight starting out that max reps for the last set isn't going to be that big of a deal, bad form or not.
2. Even if they were doing so many reps for their last set that their form deteriorated to shit, which it shouldn't because the novice would be at a light weight, it would still be after two sets of five. If they're messing up on the third set, there's an issue with form to begin with, it's not due to the extra reps as they would have had two sets of five to begin with.
3. GSLP's progression is 2.5lbs-5lbs jump for upper body movements and 5lbs-10lbs jump for lower body movements. No novice is going to do five reps on Monday and then, come Friday, that 2.5-5lb jump is going to be their max to where they're doing shit form to get the rep up.

To each their own, though. I find the concept of having two PRs per sessions, a weight PR and a volume PR, allows for more goal setting and removes the reset as a discouragement since going back to an older weight allows the trainee to now beat their previous volume PR. That type of PR breaking on a novice is incredibly inspiring and self motivating.

I like GSLP, but I think that the AMRAP set might be too hard on the joints for rank novices (I'm talking about people who have never touched weights in their lives; for many of these people their joints are basically bubblegum, specially if they've been sitting on their asses for 30+ years). Even at such low weights, specially the OHP. People who can't even press the empty bar do exist, and they should take it easy at the beginning. (I know; I was one of them).

I think 3 months of SS are better at the beginning so they can get acquainted with the lifts, they can get to know their bodies better and they can get some increased joint / skeletal / cardiovascular integrity.

For advanced novices GSLP rules, because it makes resets fun instead of frustrating, which often happens in SS.

Then again, it's not such a big deal. It's not like a novice's dick is gonna fall off for doing GSLP instead of SS. Both work. Johnny Pain worked with Rippetoe and he knows his shit. SS might get you stronger a bit faster, and GSLP might get you a bit bigger. It's still much better than 99.9% of what people do at most gyms.

Deadlift is weakest at the bottom. What one thing should I do for assistance on deadlift day?

How much can you pull for 5? Might be a technique issue.

 

[Imm0rt4l]

Where's that video of the Finnish dude squatting with his trainer yelling in the background? That was an awesome video.


Found it. Lol. This is amazing.

http://www.youtube.com/watch?v=aYScDcm9qBI

I enjoyed that video. Man I wish I had that kind of freedom to do heavy squats yelling at the top of my lungs. I grunt a bit when squatting past 400 lbs, but I can only imagine the kind of stares I'd get if I could do this. Bet it feels good.

 

[blackflag]

Man, that burrito description makes me so hungry. I do Chipotle after my workout. Usually double meat, extra rice, beans, all salsas, sour cream.

I usually do that but with a bowl instead of tortilla

 

[IronBubbles]

You see how that guy drops almost with no control? Whenever I do that I get fucking pain for days in the Vastus Medialus aka teardrop muscle inside and above the knee.
How do I get rid of this because it's really making it hard for me to spring up. I feel no resistance when I stretch it, so what gives.

By not dropping like that? That guy is an advanced lifter and probably a genetic freak. If you're not already squatting 200kg I'd try to use the whole movement, including the eccentric part, to grow and get stronger; and save your VM/knees.

Then again, it's not such a big deal. It's not like a novice's dick is gonna fall off for doing GSLP instead of SS. Both work. Johnny Pain worked with Rippetoe and he knows his shit. SS might get you stronger a bit faster, and GSLP might get you a bit bigger. It's still much better than 99.9% of what people do at most gyms.

.

 

[Charlie McCarthy]

Please ignore my messy hair and room. Most recent one I could find, from a few weeks ago.

When you post its like when Arnie walks into the gym in Pumping Iron

Very impressive man, in particular the clear seperation of the three deltoid heads.

Some awesome looking backs in here. I am amazed at how many guys I see at my gym, that never seem to do anything for back and if they do its a few sets of cable rows or lat pulldowns. Its one thing to have great chest and arms, but having a nice, developed back is what give people that "jacked" look, especially in a T-shirt. I would say 'back day' is my favourite day and as much as I want a great chest, chest exercises are my least favourite to do.

I do have some back pics but I have only been back at it for 4 months, so there are gains but not 'wow' gains. I am also in the process of having tattoos removed, as they were a mistake I made when I was 18 (33 now). They really wreck the symmetry and the overall asthetic I am going for. Thats not to say I hate tattoos, if they are well thought out they can look great, but mine weren't and are terrible.

Anyway here is the body I am aspiring to..

With my body type, I think this would be near my "max". Only another 5+ years or so.

 

[SeanR1221]

200 pounds today...but was 195 10 days ago, but I was 199 13 days ago oh and 193 15 days ago.

I weigh myself everyday for the lulz

 

[Petrie]

200 pounds today...but was 195 10 days ago, but I was 199 13 days ago oh and 193 15 days ago.

I weigh myself everyday for the lulz

I did that for fun at one point, weighing myself each morning and evening. Greatest fluctuation was 12 lbs. Nuts.

 

[SeanR1221]

I did that for fun at one point, weighing myself each morning and evening. Greatest fluctuation was 12 lbs. Nuts.

Thats crazy, it's gotta be the supplements and water retention right?

I've also been drinking more water, if that's even possible. I lost my old bottle and moved onto one of these.

It only holds 24oz but because of the straw I can get through it really fast. Drank 3 servings so far this morning.

 

[blackflag]

Thats crazy, it's gotta be the supplements and water retention right?

I've also been drinking more water, if that's even possible. I lost my old bottle and moved onto one of these.

It only holds 24oz but because of the straw I can get through it really fast. Drank 3 servings so far this morning.

Mostly water retention and different glycogen levels from eating different amounts of carbs each day.

 

[SeanR1221]

Mostly water retention and different glycogen levels from eating different amounts of carbs each day.

I did eat a pizza, half a calzone and an ice cream cookie sandwich yesterday :-x

 

[Petrie]

Mostly water retention and different glycogen levels from eating different amounts of carbs each day.

This. That plus all the actual food in my stomach by days end makes all the difference.

 

[muntersaur]

Finished up my low-bar squats and (apologies if I already asked this) the bar, when I got up to (relatively) higher weights (225), felt uncomfortable with the thumb-over-the-top way that Rippetoe uses in SS. I compared/watched a bunch of technique videos and in every single one they have the guy with his thumb under the bar and a bent wrist. Basically: who/what do I trust; the majority of sources have under the bar thumb, but Rippetoe says over with straight forearm...plus he's Rippetoe.

Rippetoe is just one trainer out of hundreds of successful trainers. The false grip for the squat is almost unique to him, as is looking at the floor.

Try it, see if you like it, if not do what everybody else does.

I squat with my thumb under the bar and squat with a neutral head position (never will I look at the floor).