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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy

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S

sphinx

the piano man
Kyaw said:
Big legs, butts and not enough upper body. It's a joke thrown around on the internet to Starting Strength followers. It's not necessarily true for every SS follower but it's true for me as my lower body lifts eclipse my upper body lifts.

Now I'm wondering if you're being sarcastic or not.
Click to expand...

hehe, no I honestly didn't know. :D thanks.
 
N

Noema

Member
despire said:
You can lift more weight with a bar.

You can't micro load dumbbells which mostly go up in 5-10lbs increments.
Click to expand...

And this is why you can't replace the barbell bench press with dumbells in a linear progression like SS or GSLP.

Eventually you'll have to micro load the bench (adding 2.5lb total per workout, maybe even less). Unless a gym has dumbbells going up in 1lb increments, you can't really do a linear progression with dumbells.
 
O

otapnam

Member
Noema said:
And this is why you can't replace the barbell bench press with dumbells in a linear progression like SS or GSLP.

Eventually you'll have to micro load the bench (adding 2.5lb total per workout, maybe even less). Unless a gym has dumbbells going up in 1lb increments, you can't really do a linear progression with dumbells.
Click to expand...

I think most of the guys here having problems on barbell are not even benching that much. I can see microloading as a factor once youre getting higher but working in dumbbells for some of the beginners isnt a bad idea IMO.
 
A

agrajag

Banned
SeanR1221 said:
Awesome! 2 plates feels great, doesn't it? Now get cracking on 315 ;)
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Yes, it does feel awesome! The feeling, when it starts sinking in "I'm starting to get kinda strong" is great. I can only imagine how some of you beasts feel!:) 305 is a worthy goal, but I first need to get my lagging OHP up to par.
 
C

Cudder

Member
Cagey said:
When I first started lifting seriously, I was 5'11" 200. I decided to cut immediately, so I did tons of cardio while lifting hard. I got to 180, wasn't happy with size or the fat loss that was visible. It can be a mindfuck. I wound up spinning my wheels for almost an entire academic year (Sept-March) because I couldn't decide what to do next. It was nice from a body recomp standpoint, but I was really making no progress towards anything.

What I would emphasize is picking one and going for it. A cut-rest-bulk-rest-cut cycle, for example. Starting setting goals, and making them short term (a couple months). It will give you goals to work towards so that you can stop the feeling that you're simply treading water.

When you feel like you're not making progress towards a goal, motivation can quickly disappear, and that's what you need to avoid more than anything else.
Click to expand...

That's the thing, I'm not sure what to do next, given my weight and how my body looks. I'd like to get more cut, but I surely also want to get more muscle mass. I don't know how to go about deciding.
 
T

theytookourjobz

Junior Member
I've lost about 20lbs in the past three months and my lifts (Olympic) have gone up. Could be some technique too but I feel like my strength in my squat isn't much different at 185 versus 205.
 
Amory

Amory

Member
Anyone else prefer coconut water during/after a workout? I've been doing crossfit for about a month now and maybe it's a placebo, but I feel much more hydrated and seem to recover quicker when I drink coconut water immediately after class.
 
T

theytookourjobz

Junior Member
Amory said:
Anyone else prefer coconut water during/after a workout? I've been doing crossfit for about a month now and maybe it's a placebo, but I feel much more hydrated and seem to recover quicker when I drink coconut water immediately after class.
Click to expand...

Yeah, definitely. It has electrolytes, water does not.
 
M

Mayyhem

Member
So I ordered some of those quest bars because of recommendations in this thread. Suffice it to say they are amazing.

My preference in terms of taste:

Cocononut Cashew > Vanilla Almond Crunch > Chocholate Brownie >>> chocolate peanut butter

edit: this is def one of those things where its so good that its hard to believe the nutritional content and ingredients
 
B

blackflag

Member
Mayyhem said:
So I ordered some of those quest bars because of recommendations in this thread. Suffice it to say they are amazing.

My preference in terms of taste:

Cocononut Cashew > Vanilla Almond Crunch > Chocholate Brownie >>> chocolate peanut butter

edit: this is def one of those things where its so good that its hard to believe the nutritional content and ingredients
Click to expand...

Coconut cashew is sooooooo good. Peanut butter and jelly is my favorite, coconut cashew probably 2nd.

You ever warm them up in the microwave? Some of them are best like that, especially chocolate brownie. 10 seconds.
 
S

SeanR1221

Member
blackflag said:
Coconut cashew is sooooooo good. Peanut butter and jelly is my favorite, coconut cashew probably 2nd.

You ever warm them up in the microwave? Some of them are best like that, especially chocolate brownie. 10 seconds.
Click to expand...

Dammit, tempted to go to vitamin shoppe right now and buy some.
 
M

Mayyhem

Member
blackflag said:
Coconut cashew is sooooooo good. Peanut butter and jelly is my favorite, coconut cashew probably 2nd.

You ever warm them up in the microwave? Some of them are best like that, especially chocolate brownie. 10 seconds.
Click to expand...

Interesting. The reason I ranked chocolate brownie the lowest was because I dislike the texture of it compared to the others, its also much harder to chew on.

Tomorrow I will try and warm it up in the microwave. Thanks for the tip!
 
T

thomaser

Member
Saw an old acquaintance in the gym today, and he has become completely... square. Looks very strong, but so weird. His head is cubic. Looks like a Lego. And his calves are HUGE, as big as his thighs. He only does these weird upper body-exercises with hundreds of frantic repetitions, so I have no idea how his calves got like that. He's not doing SS, that's for sure.
 
B

blackflag

Member
Mayyhem said:
Interesting. The reason I ranked chocolate brownie the lowest was because I dislike the texture of it compared to the others, its also much harder to chew on.

Tomorrow I will try and warm it up in the microwave. Thanks for the tip!
Click to expand...

Yeah microwaving that one is key. Very short time though.
 
R

rando14

Member
thomaser said:
Saw an old acquaintance in the gym today, and he has become completely... square. Looks very strong, but so weird. His head is cubic. Looks like a Lego. And his calves are HUGE, as big as his thighs. He only does these weird upper body-exercises with hundreds of frantic repetitions, so I have no idea how his calves got like that. He's not doing SS, that's for sure.
Click to expand...

Genetics, 100%.
 
C

Cudder

Member
blackflag said:
Are you being serious? It's just marketing. Regular 6oz chobani has 14g protein. Those are 8oz so they have a bit more. I eat at least 2 chobani a day though. Such a tasty easy way to get your macros in.
Click to expand...

Partly. I'm always down to try new yogurts. The best one i've found is Astro's Greek low fat strawberry flavour. :)
 
P

PBY

Banned
thomaser said:
Saw an old acquaintance in the gym today, and he has become completely... square. Looks very strong, but so weird. His head is cubic. Looks like a Lego. And his calves are HUGE, as big as his thighs. He only does these weird upper body-exercises with hundreds of frantic repetitions, so I have no idea how his calves got like that. He's not doing SS, that's for sure.
Click to expand...

The workout that Im doing now is 50 reps of everything. Literally 2 months in I've blown up. SS isn't the only way- though I'd argue its one of few ways to start.
 
P

PBY

Banned
FallingEdge said:
5/3/1 BBB is like this. 50 reps, 5x10.
Click to expand...

Really? Had no idea. My workout 1 x10, then sets of 3 every thirty seconds til you hit 50. Its based on reaaaal bro-sciencey stuff from BB.com, you can google it (its called Kelei's workout)... But its been working so fuck it.
 
B

balddemon

Banned
rando14 said:
50 reps in one set? If anything that would be an endurance builder, not a strength builder.
Click to expand...

I'm jk, the most reps I've done as part of a serious workout in one set was 20 and that was a dropset of squats.

fucking around, I did 100 reps of the bar for bench...that was shitty lol.
 
N

Noema

Member
otapnam said:
I think most of the guys here having problems on barbell are not even benching that much. I can see microloading as a factor once youre getting higher but working in dumbbells for some of the beginners isnt a bad idea IMO.
Click to expand...

I have to disagree. If they are going to use the barbell bench press as a tool to get strong, then they should do the barbell bench press to get better at it. Otherwise they'd be sidestepping the issue. The problem is not going to go away with heavier weights; if anything, it'll be worse.

They can always ask for a spot; no shame in that.
 
C

cryptic

Member
I have the most issue with bench, but just recently hit 185 for 2 doing this exhaustion type routine. Now I'm on a long ass break because 5 weeks of breathing squats, 20 rep deads nearly killed me.
I never work out my lats, anyone have any personal experience with improving the lats, improving their bench?
 
D

Dash27

Member
Deload week for me. Did conditioning though which ugh, but I needed it:

10 minutes as many rounds as possible of:
Sprint 100 meters
10 24" box jumps with 35lb dumbbels.

I think I did 7 rounds? Maybe 8? I couldn't think straight.
 
EviLore

EviLore

Expansive Ellipses
Staff Member
_Isaac said:
I think my titties have gotten bigger. :|
Click to expand...

Go all-in

pecs.jpg
 
K

Ketch

Member
After a huge bout of lazyness in a slump, I'm on week four of what I like to call "phase 2 training" (that's what I call it when I'm not being a lazy fat body).

I've been doing cardio/strength training, focusing on core and lower body. Twice a week I do speed/agility/quickness drills with football team (it's an actual class for like real credit!). Today I started swimming again. I'm actively having to talk myself out of working out 3 times a day. I'm dialing in my nutrition. I'm excited just talking about it! Feels good.

Had my best run in months yesterday, only 6 miles, but got a good endorphin rush. Soon I'll be back up to 10+, can't wait.

My goal is to get under 160lbs and back down under 15% body fat by September.

Fuck you winter and lazyness, come at me spring. PUMPED.
 
M

Mully

Member
My cut has stalled at 200lbs even though I'm at a 800-1000 calorie/day deficit and still progressing on my lifts. I'm getting more tone, but the weight seems to be staying the same or even increasing some days. What's going on?
 
S

Szu

Member
OK, joining the back party.

I'm reminded again of how difficult it is to take these back photos.

UEcde7c.jpg


I think this was my best shot, albeit a bit fuzzy.
35SUxnU.jpg


I put on my glasses to get a better idea of the angle and boom.
20JIO86.jpg


Tried one with the flash on, I got a decent result.
iE0rNij.jpg
 
B

blackflag

Member
Mully said:
My cut has stalled at 200lbs even though I'm at a 800-1000 calorie/day deficit and still progressing on my lifts. I'm getting more tone, but the weight seems to be staying the same or even increasing some days. What's going on?
Click to expand...

Have a high carb over maintenance refeed day and see if that helps? It usually works for me.
 
I

Imm0rt4l

Member
Good shit Szu!


I don't think I'm going to up any pics till the end of my cut which is 10-15 lbs from now.

Mully said:
My cut has stalled at 200lbs even though I'm at a 800-1000 calorie/day deficit and still progressing on my lifts. I'm getting more tone, but the weight seems to be staying the same or even increasing some days. What's going on?
Click to expand...

I'm at ~3000 and just hit 199. wow @ 800-1000 calories though, sounds like metabolic damage. How tall are you?


Layne Norton has a video on it, it's lengthy. What's your diet like? keto? Try a refeed, and look into reverse dieting and then resuming a cut.
 
Wolfe

Wolfe

Member
Mully said:
My cut has stalled at 200lbs even though I'm at a 800-1000 calorie/day deficit and still progressing on my lifts. I'm getting more tone, but the weight seems to be staying the same or even increasing some days. What's going on?
Click to expand...

Muscle replacing fat? Either way I'd say just keep doing what you're doing but ignore the scale for a few weeks, at the very least it'll let you relax about it for a bit.
 
I

Imm0rt4l

Member
Mully said:
I'm 5'9.
Click to expand...

Ok, yea that is really low, if you've stagnated for a while now. I'd suggest reverse dieting and then restarting a cut, but dropping your calories more incrementally. I'm no expert though, I'm sure you can find something on metabolic damage. You might have jumped to a low calorie diet too fast?
 
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