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

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D

Dash27

Member
Cut update: down to 188 right now. Still not counting calories, doing Paleo and IF for nutrition, 5/3/1/ + conditioning for exercise. It's slow going but as long as I'm not stuck too long I can deal with the pace I guess.

Yesterday was the f*&%^$ prowler again. 100m @ 225#, 100m @ 315# and 100m @ 405#

new-prowler2.jpg


Legs were numb then progressed to jelly, and by morning they were fine. We also did weighted dips which I haven't done in forever and that felt great. Nice pump on the triceps son.
 
S

SquiddyCracker

Banned
IMG_20130305_140020.jpg

My protein and creatine from Bulkpowders.co.uk finally arrived.
Tested the chocolate cookie protein in water, and it's fine.
In milk though, it is delicious as fuck.

I also discovered that the scoops I've been using the last couple of weeks actually hold 45g of protein powder, not 30g as I previously thought, so my actual daily protein intake has been between 250 to 280g.
 
D

Dash27

Member
Mully said:
Was able to head to the gym before going into work (now)

Numbers after third cycle of 5/3/1

OHP: 120 X 8
DL: 240 X 9
Squat: 255 X 8
Bench: 200 X 5

I feel like the reps are too high. They're not easy to get, but I mean all of these are supposed to be at least 1 rep sets. Should I add ten pounds to my upper body lifts and twenty to my lower body lifts next cycle to see what happens?
Click to expand...

I'm going to cut and paste the advice I've been given on this subject:

I am going to give you “rep goals” for each primary exercise for each of the 3 weeks that we go for rep maxes. If you beat these rep goals then your increments will double the following cycle…. So 10 pound jumps for upper body and olympic exercises and 20 pound jumps for the lower body movements.

-WEEK 1 (5+) REP GOALS

Press (6-8) greater than or equal to 9 reps, add 10 pounds
Bench (6-8) greater than or equal to 9 reps, add 10 pounds
Low-Bar (10-12) greater than or equal to 13 reps, add 20 pounds
Deadlift (5) greater than or equal to 6 reps, add 20 pounds
Power Clean/Power Snatch (3) greater than or equal to 4 reps, add 10 pounds

-WEEK 2 (3+) REP GOALS

Press (4-6) greater than or equal to 7 reps, add 10 pounds
Bench (4-6) greater than or equal to 7 reps, add 10 pounds
Low-Bar (6-8) greater than or equal to 9 reps, add 20 pounds
Deadlift (3) greater than or equal to 4 reps, add 20 pounds
Power Clean/Power Snatch (2) greater than or equal to 3 reps, add 10 pounds

-WEEK 3 (1+) REP GOALS

Press (2-4) greater than or equal to 5 reps, add 10 pounds
Bench (2-4) greater than or equal to 5 reps, add 10 pounds
Low-Bar (2-4) greater than or equal to 5 reps, add 20 pounds
Deadlift (1) greater than or equal to 2 reps, add 20 pounds
Power Clean/Power Snatch (1) greater than or equal to 2 reps, add 10 pounds
Click to expand...
 
S

SeanR1221

Member
Looking at my pie charts on MFP, I usually have 40%P,40%F,20%C. But all my fat is coming from eggs and oils (coconut and olive) so I'm assuming I'm ok.
 
C

CrankyJay

Banned
205 on squats now...

A little annoyed, I think between squats, DLs, and my shitty bed, my lower back is a little stiff/sore...but not injury sore if that makes sense.

Is this normal or should I give it a rest?
 
S

SquiddyCracker

Banned
SeanR1221 said:
Looking at my pie charts on MFP, I usually have 40%P,40%F,20%C. But all my fat is coming from eggs and oils (coconut and olive) so I'm assuming I'm ok.
Click to expand...

So long as most of those carbs are consumed on lift days, I think you'll be alright.

Dash27 said:
Definitely stretch and buy one of these to roll out if you dont already do that:

31CEpcJ1SbL._SY445_.jpg


Helps the lower back a lot.
Click to expand...

I need to do this.
How do you stretch with a back roller?

Just lay down on it with it underneath your lowerback?
 
S

SeanR1221

Member
SquiddyBiscuit said:
So long as most of those carbs are consumed on lift days, I think you'll be alright.



I need to do this.
How do you stretch with a back roller?

Just lay down on it with it underneath your lowerback?
Click to expand...

All my carbs literally come from fibrous vegetables. Still haven't incorporated rice/oats/beans/potatoes unless its a cheat meal.

---

Forgot to show this. Dat starting smith squat position.

CDB44BE5-F4B4-4AF5-AC94-086FF36F4F47-823-000000554701CEF5_zpsdc1e46af.jpg
Click to expand...
 
T

ToxicAdam

Member
Chittagong said:
So, pre-workout double espresso
- Bro science?
- Too little impact to bother with?
- Do it!
Click to expand...

Caffeine is great for a cardio workout, not a lot of studies have been done on it's effect in weight training.

http://well.blogs.nytimes.com/2011/12/14/how-coffee-can-galvanize-your-workout/

One study highlighted in this piece:


researchers at Coventry University in England recently recruited 13 fit young men and asked them to repeat a standard weight-training gym regimen on several occasions. An hour before one workout, the men consumed a sugar-free energy drink containing caffeine. An hour before another, they drank the same beverage, minus the caffeine. Then the men lifted, pressed and squatted, performing each exercise until they were exhausted.

Exhaustion arrived much later for those who’d had caffeine first. After swallowing the caffeinated beverage, the men completed significantly more repetitions of the exercises than after the placebo. They also reported feeling subjectively less tired during the entire bout and, in perhaps the most interesting finding, said that they were eager to repeat the whole workout again soon.

“Essentially, we found that with the caffeinated drink, the person felt more able to invest effort,” says Michael Duncan, a senior lecturer in sports science at the University of Exeter in England and lead author of the study. “They would put more work into the training session
Click to expand...

http://www.ncbi.nlm.nih.gov/pubmed/22124354


Personally, I always have caffeine before a workout. I love it.
 
A

andycapps

Member
Cudder said:
Alright fellas, long post incoming.

First off, Quest Bars are the truth! Found a store that sold them and thought I'd try a few based on how many people like them. Yes, they are expensive as fuck but I haven't had a better tasting protein bar. Apple Pie in particular was my favourite.
IMG_20130301_164720_1.jpg
Click to expand...

They are pretty good. I've only had the brownie one, which was pretty good when heated up for 10 seconds. I ran out of those and have been going to Kroger and just getting Builder's bars, which are probably the only thing that comes close with the amount of protein and having pretty decent taste and ingredients. The price is obviously much cheaper. You can often get them for $.99, but normal price is $1.49. The main difference I've found in Quest and Builder's are that the Quest bars have a lot more fiber.

So yeah, if money's not an object, I'm getting Quest bars.. Builder's bars for another week or so probably for me.
 
D

Dash27

Member
SquiddyBiscuit said:
I need to do this.
How do you stretch with a back roller?

Just lay down on it with it underneath your lowerback?
Click to expand...

Yeah i put it on the floor, put my upper back on it, stay rigid and roll back and forth. Also make sure to roll your glutes and hamstrings, those get so damn tight for me that it pulls on my lower back. I also roll my quads too.
 
A

andycapps

Member
Anybody have suggestions for recipes for cabbage, bok choy, or kale? Picking up some more produce today on lunch break, and I always want to pick some of that up but have no clue what to do with it.
 
G

grumble

Member
CrankyJay said:
205 on squats now...

A little annoyed, I think between squats, DLs, and my shitty bed, my lower back is a little stiff/sore...but not injury sore if that makes sense.

Is this normal or should I give it a rest?
Click to expand...

If it's sore from DOMS, continue the exercises. I'd make sure to warm it up thoroughly before the weighted movements though; five minutes of light rowing and some mobility work would be good, and plenty of movement warmups and focus on form.
 
S

SquiddyCracker

Banned
andycapps said:
Anybody have suggestions for recipes for cabbage, bok choy, or kale? Picking up some more produce today on lunch break, and I always want to pick some of that up but have no clue what to do with it.
Click to expand...

Do a little stir fry (sans noodles, if you hate wheat). Toss it into a hot pan with other healthy veggies, throw in meat if you so wish, and drizzle on a bit of soy sauce.
 
C

CrankyJay

Banned
grumble said:
If it's sore from DOMS, continue the exercises. I'd make sure to warm it up thoroughly before the weighted movements though; five minutes of light rowing and some mobility work would be good, and plenty of movement warmups and focus on form.
Click to expand...

Doesn't feel like DOMs...just stiffness/soreness.
 
S

SaskBoy

Member
This morning I saw two guys get called out for doing curls in the squat rack. This big guy comes up to them and calmly says "You know this is a squat rack, not a curls rack right?" They nearly shit their pants. lol. Made my day.

Also, first day back at the gym since taking two weeks off due to midterms. My legs are like jelly. Feels good man.
 
A

abuC

Member
I still can't do any overhead presses with heavy weights, my right shoulder just isn't having it. I can bench heavy, but anything but a neutral grip with shoulder presses has my right one feeling like shit.
 
entremet

entremet

Member
abuC said:
I still can't do any overhead presses with heavy weights, my right shoulder just isn't having it. I can bench heavy, but anything but a neutral grip with shoulder presses has my right one feeling like shit.
Click to expand...

How did you injure it.
 
G

grumble

Member
abuC said:
I still can't do any overhead presses with heavy weights, my right shoulder just isn't having it. I can bench heavy, but anything but a neutral grip with shoulder presses has my right one feeling like shit.
Click to expand...

How long have you had this injury? Have you had it looked at?

I had a situation where I blew my shoulder and spent a couple of weeks babying it. I took a week off, then I worked in movements that challenged it. Light benching, light overhead pressing and low volume chinups. The first week, it felt terrible afterwards, especially during the chins. Now it's pretty much as good as it was before (as in functional and reasonably discomfort-free). This only works if you didn't absolutely destroy your connective tissue though, in which case you'd need to investigate surgical options (and avoiding movements that cause significant pain).
 
O

otapnam

Member
Found out the new 24 hr fitness opening by my house is going to be a supersport afterall. Guess im upgrading, there goes another $20 a month : /
 
C

CrankyJay

Banned
SquiddyBiscuit said:
Yeah, you might have hurt yourself.
That's what I think I've done, should feel better after a couple of days still.

It definitely wasn't regular muscle soreness.
Click to expand...

grumble said:
Okay, then you might have slightly tweaked it. That isn't really an injury, just lay off it for a workout or two and make sure to warm up when you get back into it.
Click to expand...

Yeah, it's not awful...just a little stiff.

Did DL's on Friday...took off Sat/Sun/Mon and then did Squats this morning...pushed up a PR...just a little stiff.

My warmup this morning was a set of 5 on empty bar, then warmup on 135...didn't feel any pain during my work sets...just stiff now that i showered and have cooled down.

Thursday is chest, then Friday is back, but maybe I'll cut out the DL's for that round and see how I feel next Tuesday.

What are some form issues to look out for regarding a stiff lower back?
 
A

andycapps

Member
OHP's are brutal. When I break the century mark I'm going to have a sense of accomplishment. I went to 90 lbs this last week, but I knew after my first set I wouldn't be able to complete two more working sets at that weight so I dropped it down to 85 and did fine. Such a hard exercise to progress in.
 
P

Petrie

Banned
andycapps said:
They are pretty good. I've only had the brownie one, which was pretty good when heated up for 10 seconds. I ran out of those and have been going to Kroger and just getting Builder's bars, which are probably the only thing that comes close with the amount of protein and having pretty decent taste and ingredients. The price is obviously much cheaper. You can often get them for $.99, but normal price is $1.49. The main difference I've found in Quest and Builder's are that the Quest bars have a lot more fiber.

So yeah, if money's not an object, I'm getting Quest bars.. Builder's bars for another week or so probably for me.
Click to expand...

Builder Bars use Soy Protein as their primary source, making them a very poor substitute for Quest Bars, especially for males.
 
C

Cagey

Banned
Day Three of cut. I miss carbs. I walked past a Dunkin Donuts still serving those delicious brownie batter donuts.... fuck.

In terms of protein bars, the only one I've found I can eat and enjoy myself is the Universal Hi-Protein chocolate brownie bar.
 
A

abuC

Member
entrement said:
How did you injure it.
Click to expand...

I'm going off the assumption it was from upright rows, I never did them in the past, and 2 weeks after I started doing them my shoulder "popped" when I rolled over in bed.

ipitydatfu said:
me too but with my left shoulder
Click to expand...

How long?

grumble said:
How long have you had this injury? Have you had it looked at?

I had a situation where I blew my shoulder and spent a couple of weeks babying it. I took a week off, then I worked in movements that challenged it. Light benching, light overhead pressing and low volume chinups. The first week, it felt terrible afterwards, especially during the chins. Now it's pretty much as good as it was before (as in functional and reasonably discomfort-free). This only works if you didn't absolutely destroy your connective tissue though, in which case you'd need to investigate surgical options (and avoiding movements that cause significant pain).
Click to expand...

I've had it for about a month and a half, there's not much pain, just a really dull ache and fatigued feeling. I had it looked at (no MRI) and was told it was strained, but from reading up it seems to be shoulder impingement. I've been doing a lot of rehab exercises and it seems to be getting better but it's really annoying and I feel my shoulders are going to start to lag behind soon.
 
B

Booties

Banned
Ate 183 g of protein without any supplements yesterday. I don't think I'll be eating huge steaks every night even though I want to.
 
C

cuevas. PhD.

Member
Stronglifts has changed a bit now, you can go to either 3x3 or 3x5 after your second deload and the same goes for 1x5 to 1x3. Or you can go 5x5 > 3x5 > 3x3
 
entremet

entremet

Member
abuC said:
I'm going off the assumption it was from upright rows, I never did them in the past, and 2 weeks after I started doing them my shoulder "popped" when I rolled over in bed.



How long?



I've had it for about a month and a half, there's not much pain, just a really dull ache and fatigued feeling. I had it looked at (no MRI) and was told it was strained, but from reading up it seems to be shoulder impingement. I've been doing a lot of rehab exercises and it seems to be getting better but it's really annoying and I feel my shoulders are going to start to lag behind soon.
Click to expand...

I hear you. Most common routines tend to overtax the rotator cuff--heavy benching, rows, pressing, dips, pull ups, etc.

Face pulls are great for shoulder mobility and health.
 
B

blackflag

Member
andycapps said:
They are pretty good. I've only had the brownie one, which was pretty good when heated up for 10 seconds. I ran out of those and have been going to Kroger and just getting Builder's bars, which are probably the only thing that comes close with the amount of protein and having pretty decent taste and ingredients. The price is obviously much cheaper. You can often get them for $.99, but normal price is $1.49. The main difference I've found in Quest and Builder's are that the Quest bars have a lot more fiber.

So yeah, if money's not an object, I'm getting Quest bars.. Builder's bars for another week or so probably for me.
Click to expand...

Aren't those builder bars just soy protein?

Edit: Looks like Petrie beat me to it.

Also if you don't like the harder texture of the original Quest line and don't feel like microwaving you can go with the natural line. They have the better flavors imo anyway. Coconut cashew, cinnamon roll, Banana nut muffin. They are fairly soft already so I don't usually nuke them.

I basically eat 1 a day for the fiber.
 
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