iAmMaximus
Member
I always listen to this before my lifts. Does wonders.
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Fitness |OT5| Intermittent Farting, Wrist Curls and Hammer Strength Machine Spotters
- Thread starter MjFrancis
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I always listen to this before my lifts. Does wonders.
First time doing glute bridges, pretty good exercise. Hopefully this and some other deadlift accessory work can make my numbers go up.
I like what it says when you hover the mouse over his super hero badge.
They should just start him off at level 100.
I like what it says when you hover the mouse over his super hero badge.
They should just start him off at level 100.
Brolic Gaoler
formerly Alienshogun
Oh shit, free shipping at Elite FTS. THink I'm gonna get that 75lb weighted vest!
http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=114&pid=508
Yeah, that's what I would do. See what you hit this week for rep maxes using what you've got now, if you only hit prescribed reps I would personally take 80% of that not 90% and roll with that. (that's how I did my current template).
I'm gonna take walks with that vest I linked above.
For me prehab is stretching of the lower body (hams, groin quads and extended warm ups) and for upper body, facepulls, shoulder dislocations lots of back/rear delt work, band pulls, etc and extended warm ups. Some people go a bit crazy with the prehab, I just make sure I have a 2:1 or more ratio on back to chest (also superset a pull with every push in addition to other work). It's kept my shoulders healthy as hell and I used to get pretty naggy shoulders.
What I posted to Cooter, mostly shoulder prehab for me, the pic you posted is what I would call "going a little crazy."
http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=114&pid=508
Yeah, that's what I would do. See what you hit this week for rep maxes using what you've got now, if you only hit prescribed reps I would personally take 80% of that not 90% and roll with that. (that's how I did my current template).
I'm gonna take walks with that vest I linked above.
Thanks guys! I'll load up on fish oil and start some prehab. Whatever that is after I research it.
For me prehab is stretching of the lower body (hams, groin quads and extended warm ups) and for upper body, facepulls, shoulder dislocations lots of back/rear delt work, band pulls, etc and extended warm ups. Some people go a bit crazy with the prehab, I just make sure I have a 2:1 or more ratio on back to chest (also superset a pull with every push in addition to other work). It's kept my shoulders healthy as hell and I used to get pretty naggy shoulders.
What I posted to Cooter, mostly shoulder prehab for me, the pic you posted is what I would call "going a little crazy."
I'm gonna take walks with that vest I linked above.
Haha, badass. We all make due with what we have.
Brolic Gaoler
formerly Alienshogun
Prowler sled does not count.
Neither did this vest, bought it anyway.
It's going to be glorious. Way better than throwing weights in a backpack/ruck sack. And I'll be able to condition/cardio walking my dog pretty efficiently.
I bought a vest too, but its only 40 lbs and not from elite efs. Planning to do a lot of dog walking with it and hill sprints.
HisshouBuraiKen
Member
One of the biggest, strongest dudes I know is a former marine and he's got minor scoliosis, it's up towards his neck though but it hasn't slowed him down. Consult with your doctor/PT, you may have to adjust a few things but you can definitely do all the lifting you can stomach.
Cold kicked my ass over the weekend but I'm ready to get back into it, went for a jog tonight and Thursday is squat day and the start of a new 5/3/1 round.
Oh the feels...I know them so well...The jog I mentioned just now included pushing HBKid in the stroller for the whole half hour.
Or rather making my wife do it. That's an option too.
I actually spoke to somebody today about where he got his chains from, Elite FTS was the response. That site is great, will be ordering two complete sets of chains from them.
LOL, dat extra gravity Goku training.
If I was a pro power lifter without another job I'd wear a weighted full body suit 24 hours a day and gradually increase weight every 3 months or so.
And absolutely destroy your joints, along with any hope of enjoying much of your later years.
seriously. I have a 80-something lb x-vest. That is rough on your joints on long walks. Forget about doing hill sprints like someone said - that's just crazy talk
A
A More Normal Bird
Unconfirmed Member
Brolic Gaoler
formerly Alienshogun
You should try ruck marches or ruck runs. Lol.
No thanks! I believe that a fully loaded soldier is expected to carry like 100+ lbs of gear isn't he?
Brolic Gaoler
formerly Alienshogun
Sometimes more depending on kit and if they are humping a ruck too. (Not the norm though). Norm is around 40-70 lbs.
That said, I'm done with that shit. This vest is for nothing more than walking at the moment. And even then, I'm working up to 75lbs. I'll probably reduce it to 35 and gradually increase to 75.
That's what I would recommend. Right around 60 it transitions from hard to just really uncomfortable
A better workout IMO is carrying a sandbag. While I was doing that I made some quick and noticeable gains. Never got that with the vest
Brolic Gaoler
formerly Alienshogun
I plan to use it with farmer carries as well down the road. A weighted vest or ruck marches will condition the shit out of you. The only reason I want a vest instead of a new ruck is because th vest centers the weight.
It's definitely something that will work the shit out of damn near all of your body.
Forgot my belt and chalk on 5/3/1 Deadlift day. Never again. My grip went on the final set; I was only able to hold the bar until my fifth rep at 260 before it slipped.
Fuck.
I had five more reps in me.
Damn. The 2013 Veezy is doing better?
Fuck.
I had five more reps in me.
Damn. The 2013 Veezy is doing better?
So I checked my weight again today (for some reason... maybe I was feeling wistful...i digress) and I admit I have been consistently lying to all of you; I actually gained 10 pounds in the last 3 months. BOOM. Feels good. Although I think I haven't been bulking to my full potential (I'm scared) because I still feel hungry most days and I haven't lost any definition. Oh well.
I'd never wear a vest and play basketball with it on, maybe doing some drills but playing would put too much pressure onto your knees and lower back. If you want to play with weights on, use very light ankle weights.
well it's not like I would have played with it on that much. just once or twice a week in pickup games. I'm not gonna be running for 3 hours with it on lol.
Um I bought a 40 pound vest. The weight is adjustable.
MrToughPants
Brian Burke punched my mom
The 100lbs vest is garbage, fucking destroys your shoulders/neck.
Still, you're putting additional weight on your knees, even if it's just 10lbs that's more sheering force when you change directions than your body is used to.
I have bad knees, I evaluate everything I do on the court based on how it would affect my knees. And a weight vest + pickup game has torn meniscus written all over it.
Ah I see. Well the only issue with my legs is that one of them is broken. My knees are better than Adrian petersons haha
TheDarkStark
Member
TRX is pretty meh. There are a handful of cool things you can do with it, but overall it's not really worth owning. It's probably great for the guys in the military but for most people I don't really see the benefit.
It's because you were jumping higher and running faster compared to the vest, not compared to other instances of non-vest. You were slower than you were in other instances where you never wore the vest at all.
They've studied baseball bat swing speeds when players use that baseball bat weight donut v. when they don't for warmups. The "conventional wisdom" is that the weight ring helps bat speed. Logic would suggest tiring yourself with a heavier bat reduces your ability to swing fast, period. Logic won.
I damn well hope so. Just waiting on my money and my stuff. I'm sure I'll get it someday. Gotta keep pushing on.
I realized I was getting shit back together when my new lifting shoes came in. I felt like eating an entire large pizza and doing deadlifts.
Quick FYI, the Rouge brand lifting shoes, order them about a half size smaller than your running/tennis/sneaker shoes.
I got tired of just doing one rep maxes and did my first boring but big 5/3/1 template. I think I'll stick to this for at least half a year and will hopefully see gains. Will probably add in ab workout after the routine, and it's hard to keep my workout to only 4 or so exercises.
Brolic Gaoler
formerly Alienshogun
If you're doing BBB you should only be doing 3 exercises.
Wall of text incoming, I copy and pasted a post I made on reddit.com/r/fitness since I would love your input:
After next week I will have completed 12 weeks of Strong Lifts and I have for the most part been pretty satisfied with the changes in my body. I've gained about 15 pounds (145-160) and have a generally more filled out look than before I started lifting and eating 3000 calories/150g of protein everyday. All in all these past few months have really awakened a love of lifting within me; I look forward to each and every workout. However, my lifts themselves are rather disheartening in comparison with the progress that most males seem to make during this 12 week linear progression program. Here are my current stats: 72.5kg Squat (I switched to 3x5 for this exercise after stalling and deloading at 62.5kg a few weeks ago and I've been stuck at 72.5kg for 3 lifting days now) 40kg OHP 95kg Deadlift 60kg Bench Press 47.5kg Barbell Row
I should note that I took about two weeks off in mid-February to get settled in to my host destination as a study abroad student in Australia. At this point I'm starting to think the limiting factor here is perhaps my diet over the past month and a half, as I'm stuck on a university meal plan with generally terrible food, but at least the meals frequently consist of some beef or chicken dish so I can hit my daily protein intake. I also have been supplementing the meal plan food by drinking one protein shake a day and by making my own breakfast of 3 eggs + cottage cheese + greek yogurt + 2 pieces of toast with peanut butter which gives me around 50g of protein and 550-600 calories. Do I really just need to start cramming more food in my mouth to increase my numbers? I get 8 hours of sleep most days. (I can't wait until I'm home for the summer where I will have complete control over diet, and I'm living in a house with a full kitchen for my senior year of college) It's a little frustrating that it seems like I have to pay attention so religiously to my diet when pretty much every other guy I look at who lifts drinks their protein shake and doesn't give a shit about what they eat and still gets big.
While I could obviously take this program farther, I started Strong Lifts to get a good understanding of basic barbell lifts and to get my body used to lifting heavy week in and week out, but my goals (like the majority of guys who get into lifting) are to put on muscle and not strength, so I'm hoping to switch to a hypertrophy-focused program as SL does not meet my fitness goals in the long run. Sorry for the wall of text!
Given where I'm at, is there a specific hypertrophy program that I should move to next? My arms and calves are getting disproportionately skinny to the rest of my body so I really want to give them some real attention, as Strong Lifts does not.
After next week I will have completed 12 weeks of Strong Lifts and I have for the most part been pretty satisfied with the changes in my body. I've gained about 15 pounds (145-160) and have a generally more filled out look than before I started lifting and eating 3000 calories/150g of protein everyday. All in all these past few months have really awakened a love of lifting within me; I look forward to each and every workout. However, my lifts themselves are rather disheartening in comparison with the progress that most males seem to make during this 12 week linear progression program. Here are my current stats: 72.5kg Squat (I switched to 3x5 for this exercise after stalling and deloading at 62.5kg a few weeks ago and I've been stuck at 72.5kg for 3 lifting days now) 40kg OHP 95kg Deadlift 60kg Bench Press 47.5kg Barbell Row
I should note that I took about two weeks off in mid-February to get settled in to my host destination as a study abroad student in Australia. At this point I'm starting to think the limiting factor here is perhaps my diet over the past month and a half, as I'm stuck on a university meal plan with generally terrible food, but at least the meals frequently consist of some beef or chicken dish so I can hit my daily protein intake. I also have been supplementing the meal plan food by drinking one protein shake a day and by making my own breakfast of 3 eggs + cottage cheese + greek yogurt + 2 pieces of toast with peanut butter which gives me around 50g of protein and 550-600 calories. Do I really just need to start cramming more food in my mouth to increase my numbers? I get 8 hours of sleep most days. (I can't wait until I'm home for the summer where I will have complete control over diet, and I'm living in a house with a full kitchen for my senior year of college) It's a little frustrating that it seems like I have to pay attention so religiously to my diet when pretty much every other guy I look at who lifts drinks their protein shake and doesn't give a shit about what they eat and still gets big.
While I could obviously take this program farther, I started Strong Lifts to get a good understanding of basic barbell lifts and to get my body used to lifting heavy week in and week out, but my goals (like the majority of guys who get into lifting) are to put on muscle and not strength, so I'm hoping to switch to a hypertrophy-focused program as SL does not meet my fitness goals in the long run. Sorry for the wall of text!
Given where I'm at, is there a specific hypertrophy program that I should move to next? My arms and calves are getting disproportionately skinny to the rest of my body so I really want to give them some real attention, as Strong Lifts does not.
Boring But Big sets done at an appropriate resistance level make me glad I only have a few movements to do in a day. Squat 5/3/1, squat 5x10 and good mornings 5x10 and I'm spent. And those good mornings are done at kiddie weights. Though as I'll explain I also have some ab work at the end.
Wendler recommends a circuit done 2-4 rounds up to 4 times a week:
Jim Wendler said:
I'm not awesome enough to pull that off after a BBB squat day, so I keep things at a lukewarm pace with low rep sets of hanging leg raises. I believe the point is that whatever you believe an ab workout is, train for strength. The above circuit was done by a budding powerlifter. Scale accordingly. I'd rather do 5 or 10 sets of 5 rep hanging leg raises working the abdominals with great fury and intensity than swinging my legs for 5x10 hanging leg raises or doing 6x100 sets of crunches. I don't even write down the ab work I do, I just do what I believe it takes to keep my squat and deadlift numbers moving in the right direction.
brah is huge. (Raiders offensive lineman Jared Veldheer)
Jesus Christ, that's the fucking hulk.
brah is huge. (Raiders offensive lineman Jared Veldheer)
Avengers Assemble!!!
Brolic Gaoler
formerly Alienshogun
That dude is huge beyond the understanding of even webster's dictionary. We are not worthy.
Also, is that white kid wearing a fucking doo rag?
Also, is that white kid wearing a fucking doo rag?
If having a littler extra weight on you absolutely destroys your joints, then they're already absolutely destroying their joints by being professional powerlifters, at least the heavy guys.
I know, but I'm coming off switching from my previous routine which was 8 exercises a workout and got me really solid gains. So this is more a mental block/ego thing that is making it difficult to adjust to the change so far. Thanks for the advice guys.
Google image search shows him looking way smaller before. Maybe he just went nuts during the off season. He seems way leaner and way larger out of nowhere.
Also, what's wrong with white guys wearing a doorag? I mean, I'm not a fan of doorags at all, but for those that are, why can't they be white?
Also, what's wrong with white guys wearing a doorag? I mean, I'm not a fan of doorags at all, but for those that are, why can't they be white?
FallingEdge
Member
No one should be wearing a doorag, regardless of color.
With the final week of my 4 week chest program being today, I am looking towards the future. I think I will start my "cut" next week. I say "cut" because I want to lose a bit of fat but am not going to aggressively lean down. I like my size and mass too much.
D
Deleted member 47027
Unconfirmed Member
Brolic Gaoler
formerly Alienshogun
FallingEdge
Member
SpaceBridge
Member
Question: do you guys take any pre workout energy supplements? I always feel so beat after work and my commute that when I finally hit the weights I don't feel 100%.
I know a guy who takes caffeine pills, but Id rather not. Same thing with coffee.
I know a guy who takes caffeine pills, but Id rather not. Same thing with coffee.
Brolic Gaoler
formerly Alienshogun
I drink an energy drink, but even it's not helping with my current schedule. Working nights is putting a serious hurt on my squats.
Squats seem to be the barometer to which I can tell if I'm doing well or not. If they go up, I'm doing great, if they go down, something is off and needs to be tweaked. This exercise is always the first to show it for me and always the most dramatic change.
On that note, bumped up to 3x a week starting this week. Took squats light today since I'll also be doing more squats later in the week. Gonna ease into the assistance and see how 3x a week works out for me.
I also am 100% sure my nutrition is "off" now since I'm working 8+ hours a day. I'm used to eating whenever I want, and now that doesn't happen, so I think my calories have taken a hit.
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