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Fitness |OT5| Intermittent Farting, Wrist Curls and Hammer Strength Machine Spotters
- Thread starter MjFrancis
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D
Deleted member 47027
Unconfirmed Member
70. Take it slow. You have plenty of time to keep going up.
BronzeWolf
Banned
Bad idea, take I slow
fredrancour
Member
Terrrible idea. You will soon pray for this movement to feel easier. Slow advancement means more gains before you stall.
Haha, thanks everyone. I had a feeling you'd all say that, but needed to hear it.
Still having a ton of fun with this routine. I'm wimping out on the Power cleans though for at least a couple months since I was not remotely comfortable with them when practicing. Chin ups and Back Extensions will have to do for now.
Still having a ton of fun with this routine. I'm wimping out on the Power cleans though for at least a couple months since I was not remotely comfortable with them when practicing. Chin ups and Back Extensions will have to do for now.
Yep I just wish my leg genetics were up to par with my delt genetics.
FallingEdge
Member
your calves look pretty big
you are a big dood in general
i am cry ;_;
but am proud of you for what you have accomplished
usa usa usa
you are a big dood in general
i am cry ;_;
but am proud of you for what you have accomplished
usa usa usa
Hypereides
Member
Holy shit fit bros....
I think I just got a new non-gaf gymbro at my gym. And he knows SS! Feels so good to meet a fellow brethen in real life! He totally believes in the Rippertoe bible too!
I reached a new squat max today: 100 kg/220 lbs. One rep though, he encouraged me to do it. And well, I succeeded. This dude took a glance at my physique and told me I definitely had "more" in me, "approx. 120 kg"
Still gonna progress gradually though, but it was a pretty awesome compliment to hear from a big dude like him that's been going at it for 5 years.
He also said my form for 95 kg/210 lbs was good, but I have to work on my breathing/respiration. Which is the main flaw in my technique from what he could tell. Otherwise it wasn't much to worry about. He suggested I should do sumo deadlift instead of regular deadlifts going by how wide my squat stance is.
All in all. Fucking fun day at the gym and made a new bud.
Oh and I reached a new PR on OHP of 42,5 kg/93,6 lbs.
I think I just got a new non-gaf gymbro at my gym. And he knows SS! Feels so good to meet a fellow brethen in real life! He totally believes in the Rippertoe bible too!
I reached a new squat max today: 100 kg/220 lbs. One rep though, he encouraged me to do it. And well, I succeeded. This dude took a glance at my physique and told me I definitely had "more" in me, "approx. 120 kg"
Still gonna progress gradually though, but it was a pretty awesome compliment to hear from a big dude like him that's been going at it for 5 years.
He also said my form for 95 kg/210 lbs was good, but I have to work on my breathing/respiration. Which is the main flaw in my technique from what he could tell. Otherwise it wasn't much to worry about. He suggested I should do sumo deadlift instead of regular deadlifts going by how wide my squat stance is.
All in all. Fucking fun day at the gym and made a new bud.
Oh and I reached a new PR on OHP of 42,5 kg/93,6 lbs.
Splash Wave
Member
My knee hurts, so I'm not doing squats today--what exercise should I do instead?
what about front squats? you probably won't be able to go as heavy, which your knee would appreciate?
I <3 front squats
today was chest and I was a bit unsure of what to do, with the accident I had last week, I had lost a bit of confidence but I continued with my plan....
by the time I was supposed to get that 5x3 PR, a trainer passed by and heaven opened up for me.... I asked him to help me on all sets and he was very nice, did 5,4,5 though... BP sucks without a spotter.
and I felt the pump
it was a nice day today.
by the time I was supposed to get that 5x3 PR, a trainer passed by and heaven opened up for me.... I asked him to help me on all sets and he was very nice, did 5,4,5 though... BP sucks without a spotter.
and I felt the pump
it was a nice day today.BlueScrote
Member
Had a terrible workout today. On monday I tweaked my neck/upper back doing pull ups (I'm not even sure how I managed that). Figured I could work through the stiffness today doing Bench, but racking/unracking seemed to make the neck muscles more tense.
I never have a spotter
because you are a badass who lives on the wild side.
I need to survive and continue living though, and for that, I need a spotter.
No, it's because my friends are rarely at the gym when I am. I go at "strange" hours.
I would love a spotter, hence my sad face in the post you quoted.
Calves are ok but no matter how much I work squats and leg press my quads and hams don't seem to get hoooge.
I'm pretty happy though. 11 lbs from my goal and I have a month and a half to reach it. Then I will reassess. Next bulk, probably November, I'm gonna destroy my legs.
D
Deleted member 17706
Unconfirmed Member
I'm jealous. I never see people doing low-bar squats in the gym, for example. Everyone's either doing front squats or high-bar. I really want to get some advice in real life, but it's obvious that everyone in there is not on the same program.
BronzeWolf
Banned
I do see some people doing deep squats low bar but with ridiculously low weights, like 155lb for a super built guy. The heaviest squat I have ever seen was 400'ish from a guy that I used to help (he was strong and had a deep squat, but some basics eluded him), for 5RM and some other guy that did 450 ish for 3 high squats. Lame
IF has been a Godsend to me. Dropped from 165lbs to 150lbs from January to May eating between 2100-3000 calories and lost virtually no strength.I workout at 6am (w/ some BCAAs and coffee) and stick with a 12pm-8pm eating window. The appetite supressant is amazing!
As someone posted previously, the www.leangains.com site is all you need. The 8 hour diet book is also a solid resource if your looking for a hardcopy.
I've been taking fish oil for a few months now, and wow does it have my skin looking great, can't believe the difference it makes. My skin used to dry out pretty quickly (eyebrow/forehead area) and it hasn't happened since I started taking this stuff, don't even care about the other benefits, my skin not being ashy as hell is where it's at.
D
Deleted member 47027
Unconfirmed Member
Keto's wondrous, but your mileage may vary. Give it a try for 2 weeks and see if you can handle it - if so, keep on keeping on. I had great success melting tubb off of me while staying strong.
Zoe
Member
I haven't tried it, but it's been suggested before to pull a bench into the rack and use the safety bar as your spotter.
Define "handle it?"
I'm probably not interested in making this a permanent thing, just something between bulks.
And did you do a CKD or SKD?
Also, what sort of weight loss can you expect on it?
D
Deleted member 47027
Unconfirmed Member
SKD for me. I mean handle it as in some people get pretty sick when doing it, I never did get extremely ill. Just some adjusting within about 3 days, yknow, internally...and when you put internals external.
The weight loss to expect depends on what you already have. It's pretty aggressive.
So I'm 24 years old and been bouncing between weight for the past 4 years. The heaviest I have ever been was 320, and with cardio + a strict diet I was able to drop to a frail 195 with 0 muscle. This is when I started to pick up weight training and been incorporating power lifting into my regime for the last 2 1/2 years. I gained a lot of weight back, but my bodyfat rose only about 7-9%. I'm 265 pds now, 22% body fat and my numbers are: Bench 365, Squat 445, Deadlift 495 with an OHP of 245. I'm not obese, but I am overweight now and I'm going to focus more on shaping my physique these next few years since I'm not really happy with the way I look. I might be strong and all but I have always been ridiculed when I was younger, being the fat kid and being told I'd never do a lot of things. These memories are coming back slowly when I look in the mirror so I'm putting away the strength training and working on conditioning, eating correctly and stimulating hypertrophy. My maintenance calories are 3300, with a goal of losing 2lbs a week I'd need to consume roughly 2600 and since I'm stacking EC I'm choosing to go with a moderately low carb diet (this is like 150g a day for my weight lol.)
Diet: Breakfast - 1 whole egg, 3 egg whites, 1 cup oatmeal, 1 banana, 1/2 cup blueberries
Mid morning snack - 2 scoops whey
Pre workout - half cup oats, 1 scoop whey
Post workout - 1 cup oats, 1 scoop whey
Lunch - 8oz chicken breast, broccoli and some almonds
Dinner - 90/10 8oz beef patty, broccoli and veggies
Sorry for the shit ton of words, it's my first post so it'd be cool to receive some tips and criticism, maybe from someone who has been down the same road as me and can give me a little guidance ( I suck at nutrition btw. ) thanks all!
Diet: Breakfast - 1 whole egg, 3 egg whites, 1 cup oatmeal, 1 banana, 1/2 cup blueberries
Mid morning snack - 2 scoops whey
Pre workout - half cup oats, 1 scoop whey
Post workout - 1 cup oats, 1 scoop whey
Lunch - 8oz chicken breast, broccoli and some almonds
Dinner - 90/10 8oz beef patty, broccoli and veggies
Sorry for the shit ton of words, it's my first post so it'd be cool to receive some tips and criticism, maybe from someone who has been down the same road as me and can give me a little guidance ( I suck at nutrition btw. ) thanks all!
Deathmistress
Member
Thanks for the feedback, guys! I'll let you all know how it goes
Well, I'm aware of "keto flu" for the first 10-30 days while you adapt. So that's just part of the whole thing.
And do you know what your protein/fat breakdown was?
Doesn't sound like low blood sugar to me.
BronzeWolf
Banned
This has happned to me. I fixed it by doing some cardio
Are you sure you were breathing properly? Sometimes when I'm lifting really heavy I have to consciously focus on my breathing because otherwise I might miss some breaths and then shit could hit the fan
I miss deadlifts :/
Like really really miss them. I almost feel like I'm not doing "enough" for my back day, but I know less is more
- Lat pull down
- cable rows
- plate loaded rows
- shrugs
- farmers walks
I mean I guess I could do one arm DB row but it just seems like overkill at this point. Shrugs are 5 sets, high rep. All the others are 1 warmup, 2 work set. Started light where I could do 15-20 reps for the work sets, and I'm adding 5 pounds a week and naturally lowering the reps. Once I can only do a 2x5 Ill reset.
Like really really miss them. I almost feel like I'm not doing "enough" for my back day, but I know less is more
- Lat pull down
- cable rows
- plate loaded rows
- shrugs
- farmers walks
I mean I guess I could do one arm DB row but it just seems like overkill at this point. Shrugs are 5 sets, high rep. All the others are 1 warmup, 2 work set. Started light where I could do 15-20 reps for the work sets, and I'm adding 5 pounds a week and naturally lowering the reps. Once I can only do a 2x5 Ill reset.
Fitness GAF, i'm trying to lose 10-15 lbs, I currently work out 6 days a week for anywhere from and hour to 2 hours (hockey 2-3 days out of the week) . I certainly have the cardio down but I don't have an weight lifting routines in the mix. I know you can't "bulk" and lose weight at the same time but would there be a tangible benefit to me adding in weights to my workout schedule even thought i'm trying to eat at a caloric deficit?
How's progress coming along with the back tightness? Last I heard you were going to see a sports medicine physician?
I saw a personal trainer this week (the session was complimentary) and he walked me through my squat technique. I was apparently sitting straight down (although with an almost horizontal back kind of at an angle). He told me to push my butt out as I go down as if you're pushing a door behind you, which I agree with and it's changed my posture for the better, but also that my back needs to be more vertical. Starting Strength warned me against this; I'm assuming I should just ignore that part of his advice?
Well I had to see my pcp and she put me on 2400mg of ibuprofen a day for now. I have another appointment on Monday. The agreement was if it still is bothering me we'd find a specialist. Unfortunately it's still bothering me :/. The ibuprofen is awesome, but if I don't take it when I'm supposed to, the discomfort is still there. I did just a body weight squat at work to get eye level with a kid and it felt like a knife was in my lower back.
Well ibuprofen is just an otc nsaid, you'll of course want to find the source of the problem so you can treat it directly.
have you tried foam rolling or a chiropractor yet?
Been foam rolling almost every day. I have a hour massage scheduled Saturday. Luckily the ibuprofen is 800mg for each pill, they're normally 200, so I'm not constantly taking pills all day.
sounds good man, hopefully the massage helps. please keep us updated, we all wish you the best
sounds good man, hopefully the massage helps. please keep us updated, we all wish you the best
Thanks man! I can't imagine how much squat and deadlift strength I've lost though
SquiddyCracker
Banned
Hope you get better sean.
I'm considering foam rolling just to prevent bad shit from going down, need to buy myself one.
I'm considering foam rolling just to prevent bad shit from going down, need to buy myself one.
It's hard to say because some people just can't handle it or work out in it but it was a miracle for me. I got gains anyone that says you can't don't know shit.
Cyclical for sure.
I was running like 35-40% protein 55-60% fat and like 20g non fiber carbs max.
I'm carb cycling now though and I'm getting crazy results but keto was how I lost most of my weight and got most of my gains.
jeremy70583
Member
I've asked this with no response before. It seems like my shoulders are really closed. I've forced myself into squatting and it seems like Ive messed something up in both shoulders. Im doing dislocations every day, but I have to do them so wide, the stick barely clears my head. I went play golf today, and couldn't get the club behind my shoulders to stretch. Anyone go through something similar. Should I lay off squats for awhile, and if so, how long? I'm just starting, it's disheartening not being able to even get off the ground
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