Rotate BB and DB
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Fitness |OT6| Defying gravity, Quest madness, and Muscle Shaming
- Thread starter SquiddyCracker
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Oh, absolutely. I wasn't referring to beginners or novices. As usual, you are correct.
Alright thanks will do. Wasn't sure about barbell since the I would be taking up a bench or squat rack to do them lol.
Got my numbers up across the board.
Incline Press- 155
Squats- 205
Deadlift- 275
Bent over Row- 195
Shoulder Press- 125
Hang Cleans- 105
Thoughts GAF? Do these numbers/ratios look right or am I doing something wrong? Also when should I move up outta SS? I'm still making gains so I'm happy with it, but just wondering if there was a better program to progress even faster.
Incline Press- 155
Squats- 205
Deadlift- 275
Bent over Row- 195
Shoulder Press- 125
Hang Cleans- 105
Thoughts GAF? Do these numbers/ratios look right or am I doing something wrong? Also when should I move up outta SS? I'm still making gains so I'm happy with it, but just wondering if there was a better program to progress even faster.
If they have an extra use that. If not I usually take one from the decline and bring it somewhere else. If it's extremely dead you can use a squat rack but I prefer not to.
That bent over row looks off based on your other numbers.
New squat world record! Carl Yngvar Christensen, 23 yo/164 kg, did a 475 kg/1047,2 pounds lift today in the Stavanger 2013 Powerlifting World Championships. Here's a video.
Oh, and here's his daily food intake:
- 1,5 liters of milk
- 1 tub of sour cream (around 350 grams)
- 1 pack of bacon
- 500 grams of rice
- 900 grams of chicken
- 100 grams of oats
- a little asparagus (am I the only one who finds this funny?)
- many liters of water
If it's your hamstring, you probably won't be ready by wednesday. I wouldn't risk it anyways.
Now, do I squat after work or do it tomorrow. I'm off work at 10pm tonight lol. Oh and what am I supposed to do if I couldn't get my 5 reps for bench press yesterday? Just finish the cycle and re try it if i can't get the 1 week?
Yeah, hamstring would be bad news, but she's thinking it's the sartorius or gracilis, as it's more towards the inside on the front. Either way, you're right, I should not overdo it. I'll probably take some time off from running, that's for sure. Very annoying, to say the least. I'm not even in much pain, but I know I can't run.
On a brighter note, my 2 boxes of Quest bars came! Apple Pie and Choc. Chip Cookie Dough in mah belly!
New squat world record! Carl Yngvar Christensen, 23 yo/164 kg, did a 475 kg/1047,2 pounds lift today in the Stavanger 2013 Powerlifting World Championships. Here's a video.
Oh, and here's his daily food intake:
- 1,5 liters of milk
- 1 tub of sour cream (around 350 grams)
- 1 pack of bacon
- 500 grams of rice
- 900 grams of chicken
- 100 grams of oats
- a little asparagus (am I the only one who finds this funny?)
- many liters of water
Interesting diet. I wonder why the sour cream instead of something else with similar macros
SonicXtreme
Member
what's wrong w sour cream? that shit is delicious. certainly makes 'chicken and rice chicken and rice chicken and rice' etc more tasteful.
ohhthegore
Member
you makin me hungry
I like Ken's Caesar Steakhouse dressing. Makes chicken and rice taste fantastic. Somewhat high in sodium, though.
FallingEdge
Member
DOMS in the calves hurt so much.
Yeah I like it too but a whole tub? I'd be adding ice cream
MrToughPants
Brian Burke punched my mom
I've found that if the bicep does get weak and lags behind it can cause some problems. If there's one muscle that is used often in everday construction and industrial work it's the bicep... I strained/tweaked my biceps more than once pulling filter press plates at a refinery, filled these can weigh 100-200lbs each and a press had 56+ plates/frames that you pull with one arm (10-25 presses a shift). Most recently I've strained my biceps crimping 1/2"-3/4" pex because at awkward overhead angles it's the bicep doing all of the work. My arms have been around 17.5-18", decent size, during the time but I never directly trained my biceps and they were certainly a weak point. I threw in some chinups and the occassional db curls and it did help out, my bicep musclea don't strain squeezing a crimper closed anymore.
Future PhaZe
Member
what type of work are you giving em?
Spiritreaver
Member
I only do dumbbell curls, occasionally I do seated BB, but very rarely. I tried to shift to standing BB, but it bores me to tears.
Honestly, my favorite bicep exercise is DB preachers. I go very heavy with a short range of motion, and correct with a full range. Feels so good.
Honestly, my favorite bicep exercise is DB preachers. I go very heavy with a short range of motion, and correct with a full range. Feels so good.
RumblingRosco
Member
Maybe you'd have some input on this: EZ-Curl bars for preacher curls, good, bad, or doesn't matter? I just use them for the convenience of already having the weight ready to go, but I've heard there may be benefits to sticking to a short Olympic bar. Any truth to this, or am I wasting my time worrying?
Spiritreaver
Member
Doesn't matter. A curl is a curl, Just focus on form and make sure you're doing the lift with your biceps.
RumblingRosco
Member
Definitely the hardest part for me. Seems like my forearms and shoulders do most of the work unless I make the movement very slowly and put a ton of focus into it. I've improved at it through the years but I still have to constantly keep focus.
Spiritreaver
Member
Yeah, it's the hardest part of curling (lol). I didn't realize how bad my curl form was until I ego checked myself and dropped the weight 20 lbs on my DB curls.
The only reason I love preachers is that I find it near impossible for me to cheat a rep.
RumblingRosco
Member
Bro if you were on top that counts as leg day.
Hmm... Well, Brolic overhead pressed a Kia.
Hypereides
Member
Well did it involve any position that required you to do a squat motion? Then you're good.
Tried the new double chocolate quest bar yesterday, it was ok, doubt ill get it again. Just needed a quick meal at the mall and was curious.
Super impressive. Also, i never, EVER want to look like this guy. I really don't like the look of a powerlifter, but more power to him for such an accomplishment.
New squat world record! Carl Yngvar Christensen, 23 yo/164 kg, did a 475 kg/1047,2 pounds lift today in the Stavanger 2013 Powerlifting World Championships. Here's a video.
Oh, and here's his daily food intake:
- 1,5 liters of milk
- 1 tub of sour cream (around 350 grams)
- 1 pack of bacon
- 500 grams of rice
- 900 grams of chicken
- 100 grams of oats
- a little asparagus (am I the only one who finds this funny?)
- many liters of water
Super impressive. Also, i never, EVER want to look like this guy. I really don't like the look of a powerlifter, but more power to him for such an accomplishment.
Question: I'm in the fourth week of 531, which is the easy week. But I'm also doing BBB as accessory, and the weight and volume on BBB (which is usually much lower than the main workout) is higher than on the 531 fourth week program. Is this ok? Should I continue doing BBB this week, or should I do something less intensive as accessory?
Yeah, he looks like he's at least ten years older than he is.
Yeah, he looks like he's at least ten years older than he is.
I'm nearing the end of my first cycle of 5/3/1 and while I felt good doing it, I feel that after SS, I don't work my squat nearly as much, which I dislike. I think this is a common complaint.
I'm thinking about including, as assistance, either front squats (3 x 10 or 3 x 5, linear progression and starting quite low, perhaps), or low intensity squats (50%-60% 1RM) on another day than squat day. What would you guys recommend? And when should I plug that in?
My assistance exercises include chins, dips, Kroc rows, LTE, inverted flys, stiff leg DL, farmer's walks and curls. I also do power cleans after my squats, but I've just begun so I'm on the SS linear progression.
I'm thinking about including, as assistance, either front squats (3 x 10 or 3 x 5, linear progression and starting quite low, perhaps), or low intensity squats (50%-60% 1RM) on another day than squat day. What would you guys recommend? And when should I plug that in?
My assistance exercises include chins, dips, Kroc rows, LTE, inverted flys, stiff leg DL, farmer's walks and curls. I also do power cleans after my squats, but I've just begun so I'm on the SS linear progression.
Go_Ly_Dow
Member
Question.
Shoulders and triceps still ache from yesterday. Working back and biceps today. Workout includes deadlifts and pull ups.
Monday and Tuesday are rest days but am worried that this will have a negative impact on my muscle recovery since I'm indirectly working my shoulders and triceps again.
Thoughts?
Shoulders and triceps still ache from yesterday. Working back and biceps today. Workout includes deadlifts and pull ups.
Monday and Tuesday are rest days but am worried that this will have a negative impact on my muscle recovery since I'm indirectly working my shoulders and triceps again.
Thoughts?
My man, I got back from mine last night. Did you port in Grand Turk? Pretty sure I saw someone on the beach that looked exactly like you. Do you have a 777 tattoo?
Er... why do you choose 5/3/1 over SS then? Just curious.
D
Deleted member 47027
Unconfirmed Member
Got it, thanks!
I've done SS for 6 months and a half for the four major compounds, and switched to 5/3/1 for these after. I've only been doing PC for about a month, after I got my 5RM at the deadlift above 250. I might not have been clear, but I'm only on a SS-style linear progression for my power cleans, the rest is 5/3/1.
Low or high?
MrOogieBoogie
BioShock Infinite is like playing some homeless guy's vivid imagination
I think he means high.
It looks really high in relation to your other numbers. A 195 bent over row is no joke.
a secret-boss
Banned
Does Chest Fly work for Mass?
ohhthegore
Member
You son of a bitch!
Finally hit 135 on OHP today, not a lot but it felt great to finally hit 1 plate and I know I can do more
4th week is deload week and you should see it as an opportunity to relax while your body recovers. So I'd skip BBB. Just do some light assistance stuff after your 531 lift, like curls, some chins, maybe some abwork or back extensions. I set a rule for myself that during light week I'm not allowed to be at the gym for more than 30 minutes per session.
What should I be at given my numbers? Must be doing it wrong.
D
Deleted member 47027
Unconfirmed Member
What's the ULTIMATE accessory work for triceps, in everyones' opinion? I feel like kickbacks are a complete waste of fuckin time.
MrToughPants
Brian Burke punched my mom
It is most likely off.
Maybe 40-50% of your deadlift for a few reps.
Yes I pulled that number out of my ass.
My buddy can pull 500+ and kroc row 140+ but he can't do a strict BB row for shit, maybe 154-165lbs for reps.
Can anybody try to answer the confirmation question of this website: http://strengthvillain.com/forum/ucp.php?mode=register
Don't bother filling anything else, just check if you get an error message for an invalid answer: "You have provided an invalid answer to the confirmation question."
It's the official forum of Johnny Pain, the creator of Greyskull LP. I want to ask him a question on his Q&A thread but can't register to his forum. It fails regardless of what I put as an answer in the registration page. Either I'm a total idiot, or the website is fucked..or both.
Don't bother filling anything else, just check if you get an error message for an invalid answer: "You have provided an invalid answer to the confirmation question."
It's the official forum of Johnny Pain, the creator of Greyskull LP. I want to ask him a question on his Q&A thread but can't register to his forum. It fails regardless of what I put as an answer in the registration page. Either I'm a total idiot, or the website is fucked..or both.
Alright I'll rework it for sure, what should I start at?
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