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

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Caramello

Member
You're on the right track. I think you should be okay on around 3500cals to start if you make sure they're quality (so beef, chicken, eggs, whey etc. and not too much milk for example). If you start to stall, increase cals.

And don't worry too much about appearance, I've done SS almost exactly like you, and taking my bench from 40kg to 80kg for reps and chin-ups from BWx6 to BWx15 has made a massive difference on my arms without even one curl or tricep kickback.

Also, take your time on cleans, they can be hard to learn but they're so much fun. :) Good luck!

Thanks man, it's always good to have some positive reinforcement :) You said you did SS almost exactly like me so is there anything you'd suggest me changing?
 

isoquant

Member
Anyone use the Iron Gym pull-up bar?

I'm been using it for a while and it's fairly sturdy, but I'm about to start adding some weight on my chinups and I'm feeling a little bit uneasy about it.

Am I going to die GAF?
 

MrOogieBoogie

BioShock Infinite is like playing some homeless guy's vivid imagination
So in December of last year I slipped on something and fell backwards, and tried to stop my fall with my right hand. Needless to say, that was a dumb idea as most of my weight went onto my wrist. Since then I haven't been able to do a normal push-up because it hurts my wrist. But it's only that specific position; otherwise I can press weights or do push-ups on those perfect push-up bars, which take a lot of the weight off my wrists.

Basically, I'm nervous I haven't broken anything since the pain has persisted over several months now. I never went to the doctor since I thought my wrist would have healed by now, but I don't know anymore. Thoughts?
 
Decided recently to get back in shape. Currently I'm 142 and looking to add 30-35lbs. After reading the OP, it seem like the best option for me right now is to do the beginners routine until I get the hang of everything. I also bought a pre-workout called Black Powder and a vitapack from GNC. I was wondering if I made the right choice in buying these 2 items??
 

Cudder

Member
Decided recently to get back in shape. Currently I'm 142 and looking to add 30-35lbs. After reading the OP, it seem like the best option for me right now is to do the beginners routine until I get the hang of everything. I also bought a pre-workout called Black Powder and a vitapack from GNC. I was wondering if I made the right choice in buying these 2 items??
As a beginner you don't need any supplementation. You'll get gains without them. Best to build up your strength and stamina on the lifts naturally and not depend on pre workouts when you start. Plus GNC is expensive as fuck, probably could've got them for cheaper online.
 
Thoughts?
Two months seems like too long, I would see a doctor or commit to zero use of your wrist for another month. Maybe even get something to hold it in place. I don't know what kind of positions that take the weight off your wrist you're exactly referring too, but if you hurt yourself you need to rest that shit completely for a while. As little movement as possible and definitely zero working out. Again I don't really know what exactly you've been doing with your wrist but right now it sounds like you maybe didn't give it any time at all to rest. I'm not a doctor though lol.
 

Veezy

que?
So, working 12 hour days with a two hour mid day break to eat and train is a bit beastly. But, that's what being a PT manager is all about. The fact that my director is a fan of Rip, Wendler, J Pain, and 70s Big makes the workday, in-between pitching packages to clients (sounds sexy), quite interesting.

Now, I just need more fucking staff and clients.

On a mighty high note, my globo gym has bumper plates and plays Thor in the "cardio cinema" room. That's some boss shit, right there.
 

jdouglas

Member
So after a week in exile from my gym (which was renovating), all I had at my disposal were 2 waist level and one pull-up bar. So I did dips and pull-ups and some other things. It's a nice stretch to use the muscles differently, but going back to the gym felt pretty good. I'm finally seeing gains on my Press (hit 115). I went out to PF Chang's after my workout with my sister and got some Moo(?) Shoo(?) (don't know how it's spelled so I'm just doing it phonetically) Pork. An hour later I had bad stomach acid.

Any good workout belt? For cheap: 50(ish)>?
 

Cudder

Member
I really need to get one of those smart shaker cups with the compartments on the bottom for your protein/creatine/other supps.

20101110023214-maxsports620.jpg
 

Petrie

Banned
I really need to get one of those smart shaker cups with the compartments on the bottom for your protein/creatine/other supps.

20101110023214-maxsports620.jpg

I got one a little while back with the compartment on the top. I'll be honest, I don't really see the purpose unless you are mixing with milk.
 

Cudder

Member
That's awesome, where can I get it?

They sell them at bb.com, but probably at some local retail stores too. I'll probably just add one to my next order on bb.com

I got one a little while back with the compartment on the top. I'll be honest, I don't really see the purpose unless you are mixing with milk.

How so? It's great to have multiple scoops of protein with you at all times to mix with anything throughout the day.
 

Petrie

Banned
How so? It's great to have multiple scoops of protein with you at all times to mix with anything throughout the day.

I just don't see how it's any better than just throwing whey into a shaker and then adding your water or whatever when you're ready to mix it. In my experience it just seems like a silly gimmick.
 

Noema

Member
Anyway the other thing that I'll be altering is my program..

Workout A

Squat
Press
Deadlift

Workout B

Squat
Bench
Power Clean
Chin Ups

As much as I've enjoyed gaining some semblance of definition in my arms after 22 years of chicken arms I have to trust that the whole body movements that I'm doing will transfer to bis and tris as well. Bench will train tris and chin ups will train bis (switching to chins from pulls for this reason). Either way I'm no longer concerned with appearence. My primary concern is adding 2.5kgs to my squats, deads and power cleans every workout and adding 1.25kgs to my bench and OHP every workout.

So that's me..

Sorry for the wall of text and if any of you have actually reached the end of my post and have any pointers I'm all ears :)

Props for realizing that you were not doing the program and going back to basics and doing the program as it was designed. It sounds like you are on the right track. You are now ready to train, not just work out.

There's nothing wrong with being concerned with appearance, but I think it's very important to have good foundations. 5-7 months of SS will give you those foundations. For novices, less is more. There's a time for triceps pull downs and lateral raises. This is not the time. Now it's the time to get strong.

if any of you have actually reached the end of my post and have any pointers I'm all ears :)

1) Eat
2) Get proper shoes. Weightlifting shoes if possible, but a good pair of Chuck Taylor's will do. Whichever shoes you pick, they should have a non-compressible sole. Also, you might want to get a good belt. The belt should not be tapered.
3) The program (if done correctly), will get hard. Really hard. Don't get discouraged when this happens. Don't alter the program when this happens.

Decided recently to get back in shape. Currently I'm 142 and looking to add 30-35lbs. After reading the OP, it seem like the best option for me right now is to do the beginners routine until I get the hang of everything. I also bought a pre-workout called Black Powder and a vitapack from GNC. I was wondering if I made the right choice in buying these 2 items??

Don't worry about supplements. They are trivial at this stage of your training. Do Starting Strength, be diligent, don't miss sessions, eat and you'll be fine.
Also eat
 

Cudder

Member
I just don't see how it's any better than just throwing whey into a shaker and then adding your water or whatever when you're ready to mix it. In my experience it just seems like a silly gimmick.

Well I mean, the protein compartment can fit up to 4 scoops on some of the larger shakers. So benefits would be that you could have multiple shakes throughout the day because all your protein is there with you.
 
I just don't see how it's any better than just throwing whey into a shaker and then adding your water or whatever when you're ready to mix it. In my experience it just seems like a silly gimmick.

Great if you want your shake with milk, but don't have milk available at the gym.
Just fill up your shaker with 3-400 ml milk, and throw in the compartment scoop of powder once you're ready.
 

CrankyJay

Banned
Great if you want your shake with milk, but don't have milk available at the gym.
Just fill up your shaker with 3-400 ml milk, and throw in the compartment scoop of powder once you're ready.

Sounds like this is for people who believe they need protein within 30 seconds of finishing their workout.
 
Sounds like this is for people who believe they need protein within 30 seconds of finishing their workout.

It's a psychological thing :p

Sometimes though I got somewhere I need to be, and would rather shower and take my proteinshake at the gym before heading off to where I need to be. If I could have a milk protein shake in that situation, then that'd be pretty nice.
 

Noema

Member
Sounds like this is for people who believe they need protein within 30 seconds of finishing their workout.

If you don't drink your Protein+Creatine+Beta-Alanine+BCAA+Anaconda exactly 30 seconds after finishing your workout, then your workout is completely wasted. At that point you'll become so catabolic that you might as well sit on the couch for the rest of the day and just eat pizza drenched in Coca Cola.

It's science, bro.
 

rando14

Member
If you don't drink your Protein+Creatine+Beta-Alanine+BCAA+Anaconda exactly 30 seconds after finishing your workout, then your workout is completely wasted. At that point you'll become so catabolic that you might as well sit on the couch for the rest of the day and just eat pizza drenched in Coca Cola.

It's science, bro.

If you don't have any deer antler extract bruh ain't no chance of getting yoked
 

Veezy

que?
For those of you cutting, I read quite the interesting article in a Strength and Conditioning Journal a few months back with a focus on nutrition.

Daily energy intake affects protein needs. As stated by Butterfield (9): “… when energy balance is negative, an intake of protein as high as 2 g × kg body weight−1 × d−1 may be inadequate to maintain N equilibrium.” That is, on a low calorie intake, even fairly large amounts of protein may not be enough. Butterfield (9) also demonstrated that as one adds more and more daily kilocalories above his requirement, he tends to experience better and better nitrogen retention. This is not a new concept. Data from Chiang and Huang (12) illustrated that for each 15% increase in kilocalories intake, nitrogen retention progressively increased. Specifically, at a fixed protein intake of 1.2 g/kg daily, there were incremental increases in nitrogen retention with greater kilocalories consumption. At maintenance energy intake, 15% above maintenance energy and at 30% above, nitrogen balance increased from 7.2 to 23.8 to 33.3 mg N × kg−1 × d−1 in the ascending calorie series and decreased from 27.8 to 17.6 to 4.8 mg N × kg−1 × d−1 in the descending series. These classic data are corroborated by overfeeding studies by Roberts et al. (46) and Bouchard and Tremblay (6), in which nonlifters exhibited a body protein deposition of 13–33% of 1,000 kcal daily surpluses. Note that these are nonathletes.

Although energy surplus alone is not sufficient for optimized muscle protein synthesis, this is a practical point of which coaches and athletes should stay cognizant. Many athletes undereat or skip meals (31), a fact that would hamper muscular gains.

Basically, when cutting calories, you'll hit a point that your body's nitrogen starts going outta wack, requiring an uptake in protein consumption.

In other words, as your calories come down the physical amount of protein you need to eat daily needs to increase in order to maintain muscle mass/growth/strength/etc. There's no way to completely avoid it, as a matter of fact you're going to lose some of it, but if you're simply cutting carbs/fat and not adding more protein into your diet to help with the perspective muscle loss, you'll lose more definition then planned.

The more you eat, the less protein you need. The less you eat, the more protein you need.
 

Eidan

Member
Thanks for the pro-tip Veezy. Have any idea of what the threshold for a protein bump would be? Right now I'm consuming around 2500 cals a day, and 220 grams of protein. I assume the protein intake is a tad higher than what I need, but I figured better safe than sorry.
 
As stated by Butterfield (9): “… when energy balance is negative, an intake of protein as high as 2 g × kg body weight−1 × d−1 may be inadequate to maintain N equilibrium.

So, 2.5-3g of protein x body weight might work?
 

sphinx

the piano man
yesterday I did a pyramid unassisted pull-up workout, up to 6

did 36 pull-ups all together, the most I've ever done in a session, go me, fuck yeah, haha.

and Sean, you were right, no way I should be thinking about long term cutting now, I just needed two days of eating a bit better, and liquids and shit went away. I am all set to continue my path of growth, strenght and bulk, lol
 

despire

Member
Does anyone have any idea why the 5/3/1 BB template has 5 sets (of 20) with the triceps pushdown or whatever when every other exercise is just 4 sets. Any point in doing 5 sets instead of the 4 sets I'm planning on?

Also how far should I go with the last 5/3/1 set with this template? I know I shouldn't go to failure but is it safe to stop when I feel like I have one or two reps in the tank? Or should I stop sooner?


Also I find the SmartShake handy when I'm going somewhere for the weekend. It allows me to take with me 2-3 scoops of whey with me very easily and in correct servings so I don't have to start measuring anything.
 

Noema

Member
So... bodyweight vs free weights?

Both.

Does anyone have any idea why the 5/3/1 BB template has 5 sets (of 20) with the triceps pushdown or whatever when every other exercise is just 4 sets. Any point in doing 5 sets instead of the 4 sets I'm planning on?

For teh pump. Probably to assist the OHP / Bench?
I have no idea

Also how far should I go with the last 5/3/1 set with this template? I know I shouldn't go to failure but is it safe to stop when I feel like I have one or two reps in the tank? Or should I stop sooner?

For this template, Wendler recommends keeping the reps in the final 531 to the minimum (the prescribed reps) or just barely above. So maybe 1 or 2 reps above the prescribed number, but no more than that.
 

theytookourjobz

Junior Member
Went 70,75,80f in the snatch and 90,96,100 in the clean and jerk. 175 total @ 84.7kg bw. Placed 3rd by default in my class. Had a ton of fun and now I am exhausted and want ice cream and all the pizza in the world.
 
Do I need BCAA as a vegetarian?
I'm getting some flax seed powder along with new protein, and have been considering the BCAA to cover potential nutritional deficiencies from a meat-free diet.

Or do I get those essential amino acids if I just continue to consume milk/eggs?
 

Srsly

Banned
Do I need BCAA as a vegetarian?
I'm getting some flax seed powder along with new protein, and have been considering the BCAA to cover potential nutritional deficiencies from a meat-free diet.

Or do I get those essential amino acids if I just continue to consume milk/eggs?

BCAAs are good because of their high luecine content, which is the only amino acids that turns on protein synthesis. Whey, which is high in BCAAS, has about 10% luecine, whereas something like soy has 5% luecine. That is a pretty big difference. For 20g of protein, once you get over 7/8% leucine, muscle protein synthesis starts to get turned on. There's a threshold that you want to go over. Milk/egg are goood sources of leucine.
 

ezrarh

Member
Went 70,75,80f in the snatch and 90,96,100 in the clean and jerk. 175 total @ 84.7kg bw. Placed 3rd by default in my class. Had a ton of fun and now I am exhausted and want ice cream and all the pizza in the world.

Congrats man. I'll eat some ice cream tonight in your honor as well.
 

mkenyon

Banned
GAF, what is the best digital pedometer/metric device that I can use on my runs? I want to nerd out on data.

My only requirement is that it needs to be lax on requiring a data connection *while* running. I live in Rainier, WA, and do most of my running on a trail that goes through the forest, some cattle ranches, and an equestrian center. Not exactly 4G territory. Sometimes not even G territory.
 
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