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Fitness |OT6| Defying gravity, Quest madness, and Muscle Shaming
- Thread starter SquiddyCracker
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Brolic Gaoler
formerly Alienshogun
Thanks man, and yeah, I agree with the OHP/Bench thing. I have a feeling my OHP technique is nailed, but my bench needs work. Also I lacross balled my pecs and there was a shitload of bad tissue there. I literally felt my muscle "giving" like it was bunched together with glue and it was coming "unbound." That may help, guess we will see later.
welcome back bud
Thanks guys! Glad to be back, doubt they will let me change my name to my preferred new name, so we will see. Glad to be back.
Your first mistake was not doing deadlifts first.
Brolic Gaoler
formerly Alienshogun
Only posting I will do anymore is in here and maybe some game threads. The rest of OT is off limits.
FallingEdge
Member
welcome back champ <3
Hey Despire, quick question Greyskull so I have deadlifts tomorrow so since it's only 1 set do I also do AMRAP? And I'm guessing next week I alternate so I do OHP on M/W then bench on wed and same for rows/chin ups right? Also think I may consider getting the book depending on how long I stay on Greyskull. Also when does the sale end? Sorry for all the questions but thanks again for all the help!.
Thanks, just wanted to make sure. I'll lower the weight accordingly. Also for warmup I usually do the bar for 5 reps then 135 lbs so I can get my form right. Unless I should be warming up with cleans which I'm still uncomfortable with form wise.
I'm guessing that should be "F"? Anyway you alternate like in SS.
For example:
M OHP + Chins
W Bench + Rows
F OHP + Chins
M Bench + Rows
W OHP + Chins
F Bench + Rows
etc...
No need to be warming up with cleans if you don't want to. It's just an option.
Seriously, get the book, it's very good
It's like 14 bucks with the sale now. I think the sale ends on friday at midnight.So you know, HIIT is pretty poor for fat loss. The added 'metabolism boost' is negligible, and HIIT impairs recovery, leading to poorer lifting performance. If fat loss is the goal, low intensity cardio, like brisk walking, cycling, etc. is far superior. Lyle Mcdonald has a good article that compares steady state cardio vs HIIT here - http://www.bodyrecomposition.com/fat-loss/stead-state-versus-intervals-finally-a-conclusion.html
And then too, cardio is pretty shitty for fat loss in general, anyway. Dieting is far superior.
http://i.imgur.com/8eh3MqD.png
http://www.bodyrecomposition.com/fat-loss/exercise-and-weightfat-loss-part-1.html
I'm guessing that should be "F"? Anyway you alternate like in SS.
For example:
M OHP + Chins
W Bench + Rows
F OHP + Chins
M Bench + Rows
W OHP + Chins
F Bench + Rows
etc...
No need to be warming up with cleans if you don't want to. It's just an option.
Seriously, get the book, it's very good
Ahh ic, I did bench and chins on monday. Then have Rows and OHP tomorrow. Guess I'll just continue with that this week and then start with that first routine you just posted. Also tried checking out with code to see the price and the book came out to like $20.
Damn this world.
Took some aspirin while deyhdrated after work and have been going through some shit.
Docs couldn't figure anything out so i spent a long time reading and stuff, I think it's aspirin induced asthma.
Yesterday after I finished 180x20 on the squats which I thought would be light my chest was tight and I couldn't breathe.
I recovered in the leg extension machine then walked the two miles home while ringing the house 50 times in the hopes that I could get help before I wandered in the woods to die.
Luckily before it got to that the symptoms subsided and I made it home.
I bought red light bulbs and shine them on me in my room and they help and I breath into a lunch bag. I really need to schedule a doctor appointment though, damn this world, it's so expensive.
Anyway, I suppose for now, the journey ends...
Took some aspirin while deyhdrated after work and have been going through some shit.
Docs couldn't figure anything out so i spent a long time reading and stuff, I think it's aspirin induced asthma.
Yesterday after I finished 180x20 on the squats which I thought would be light my chest was tight and I couldn't breathe.
I recovered in the leg extension machine then walked the two miles home while ringing the house 50 times in the hopes that I could get help before I wandered in the woods to die.
Luckily before it got to that the symptoms subsided and I made it home.
I bought red light bulbs and shine them on me in my room and they help and I breath into a lunch bag. I really need to schedule a doctor appointment though, damn this world, it's so expensive.
Anyway, I suppose for now, the journey ends...
Ah, sorry. I remembered that the ebook was 20 bucks normally, but it was 30. Well anyway 20 dollars isn't bad because the book has loads of content. I definately recommend it since it explains the program, gives suggestions about accessory work, lays out many alternate templates, explains the lifts, lays out possible progression models for chins etc...
And I'm not sure if it matters how you pair the OHP/Bench with Chins/Rows. I've just seen that people often do Bench + Rows and then OHP + Chins. That's how I do/did them and seems to be working.
Alright I'll probably end up getting the book, just wish I had an ereader. Got the physical copy of SS just so I wouldn't have to sit there and read it on my desktop. For some reason I can sit and read GAF and other stuff online but not comics or books lol.
Hi all!
My first post in the fitness thread! I just started doing SS seriously. I've been an on-and-off weightlifter, but now, I'm going to try to take things seriously. Drinking at least a half gallon of whole milk a day!
A simple question to ask first: In the SS program, when it talks about workouts A and B, is it supposed to work like so: I'll do workout A twice on one week, and then workout B twice on the following week? Or is it workout A on every Monday and Friday?
Nice to meet you all!
My first post in the fitness thread! I just started doing SS seriously. I've been an on-and-off weightlifter, but now, I'm going to try to take things seriously. Drinking at least a half gallon of whole milk a day!
A simple question to ask first: In the SS program, when it talks about workouts A and B, is it supposed to work like so: I'll do workout A twice on one week, and then workout B twice on the following week? Or is it workout A on every Monday and Friday?
Nice to meet you all!
Spiritreaver
Member
Return of the king yo~!
Glad to have you back, big guy.
Glad to have you back, big guy.
Is that you in your profile picture? Wow you've been working out!
Spiritreaver
Member
Tell me your secret! Damn how the hell did you get your muscles that big?
velociraptor
Junior Member
OHP is giving me nightmares. I can't seem to increase my lifts no matter what. Stuck at 44kg.
Go_Ly_Dow
Member
Same. Stuck on about 2-3 reps at 40kg on my 4th set for a few weeks now.
Anyone have any tips?
what do you guys do leading up to your work sets on your compounds?
how do you warm up? do you do anything other than warm-up sets?
I broke the 45 kg barrier on OHP recently and the only change I made was doind 5x5 handstand push-ups as warmup. I missed only one rep of my 5x3, it sure needs polish as a whole but it is there, it's within my reach.
I personally like to up my heartrate running 10 minutes on the treadmill but that works for me. You guys have to change the pieces of your puzzles, change the lead-up into the work sets, that would be my first advice.
other than that, do some assitance exercises to improve deltoids/tricep strenght maybe?
Off-topic:
Shogun, welcome back! :-D
be careful in with those Off topic forum muscle/health threads, they are traps ;(
how do you warm up? do you do anything other than warm-up sets?
I broke the 45 kg barrier on OHP recently and the only change I made was doind 5x5 handstand push-ups as warmup. I missed only one rep of my 5x3, it sure needs polish as a whole but it is there, it's within my reach.
I personally like to up my heartrate running 10 minutes on the treadmill but that works for me. You guys have to change the pieces of your puzzles, change the lead-up into the work sets, that would be my first advice.
other than that, do some assitance exercises to improve deltoids/tricep strenght maybe?
Off-topic:
Shogun, welcome back! :-D
be careful in with those Off topic forum muscle/health threads, they are traps ;(
His avatar is telling you the answer.
Day 2 of PT. will it be more stretching!? Probably. Glad I'm not paying.
Also, for the final 2 month push of my cut, I'm gonna see how I do skipping breakfast and eating between 12-8. My work schedule is more solid now so I figured I'd try
Except Sunday. I enjoy my family breakfast.
Also, for the final 2 month push of my cut, I'm gonna see how I do skipping breakfast and eating between 12-8. My work schedule is more solid now so I figured I'd try
Except Sunday. I enjoy my family breakfast.
HisshouBuraiKen
Member
Is any form of swinging the legs for momentum permitted?
D
Deleted member 47027
Unconfirmed Member
Shogun returns, and I end up putting my best gym sesh in a long time. Unlimited power. Coincidence? I think NOT.
Welcome back brother! You mentioned you changed your workout quite a bit - did you change your diet, or are you still eating McDonalds right after?
Welcome back brother! You mentioned you changed your workout quite a bit - did you change your diet, or are you still eating McDonalds right after?
Future PhaZe
Member
dat feeling when you're feeling yourself too much on bench and can't get those last couple of reps up and you got no spotter
cats be like
cats be like
D
Deleted member 47027
Unconfirmed Member
lol
I'm fortunate my brother got into the gym too, I always have a spotter and can try things harder without fear of injury. Well besides Fit-GAF's poltergeist.
I'm happy to hear you've made the decision to compete. I know you were frustrated with a stagnant deadlift, and look what you are striving for now! When is the competition exactly?
Unfortunately it depends. Most of the American ones with long ends are 45 lbs, however, you'll also see ones with shorter ends (sometimes used at the bench press) that are 35 lbs. There are also other weights. If you are at a gym, best thing is to ask.
Ok PT went pretty good this time. Some new stretches but he agreed when I said I don't want to give up any powerlifting movements and he'd help me get back on track to rebuild my strength. He said sometimes your strength can exceed the load your back can handle.
He told me to start doing light, slow, dumbbell cleans to rebuild strength in my back. Even had me doing Australian pull-ups for my shoulder
He told me to start doing light, slow, dumbbell cleans to rebuild strength in my back. Even had me doing Australian pull-ups for my shoulder
RumblingRosco
Member
Also, if for some reason no one that works at the facility knows the weight, you can always stand it on its end on a scale. I've trained at a few campus gyms where the one person on-hand had no idea and had to just weigh them myself using this method.
SonicXtreme
Member
or just step on the gym scale with it, easiest way to find out the exact weight of any bar without relying on someone's clouded guesstimate
This is also a good way to see if your gym has shitty plates.
A
A More Normal Bird
Unconfirmed Member
Most of my plates at home are second-hand and in fact are in mixed metrics (some lbs, some kgs). In an effort to reduce imbalances and imprecision in progression, I decided to weigh them all individually to work out what was what. Of course the end result was that they were so variable and deviated so much from their specified weights that I now have four pages of spreadsheets on the walls in my training area detailing what combinations of plates are required to produce what weights whilst also maintaining balance.
As little as possible. A tiny bit will occur and is pretty much unavoidable but keep it at a minimum.
D
Deleted member 47027
Unconfirmed Member
Gaming-side is a disgusting place sometimes.
Cosmic Bus
pristine morning snow
Random: the mocha cappuccino ON gold whey is bizarrely delicious. Like, I would drink this and assume it's terrible for me because it tastes so good.
Random 2: got ten Quest bars at GNC for $10 yesterday. Buy x get x free deal + a $10 off $20 coupon that I found through Google, woop woop. Finally got to try the cookie dough one and it's a'ight... Kind of chemical-y tasting (which is, of course, nonsensical) but as far as supplement bars go, this is a remarkable achievement. Banana nut and apple pie are definitely leagues above all the other flavors for me, and everything else has ranged from mediocre to lousy.
Random 2: got ten Quest bars at GNC for $10 yesterday. Buy x get x free deal + a $10 off $20 coupon that I found through Google, woop woop. Finally got to try the cookie dough one and it's a'ight... Kind of chemical-y tasting (which is, of course, nonsensical) but as far as supplement bars go, this is a remarkable achievement. Banana nut and apple pie are definitely leagues above all the other flavors for me, and everything else has ranged from mediocre to lousy.
Brolic Gaoler
formerly Alienshogun
Yeah, so long as the prison cooperates with my schedule (they should I have over 2 weeks of vacation time and the slot is open) I'll be going. It's Dec 21st in Flora Illinois.
I eat like complete shit on workout days (soda, junk food, etc). I eat pretty strict on off days (low carb, lots of water, lower calories) which is 4 days out of the 7. (I only lift 3 days a week).
I see! Thanks!
Yeah, I won't be posting in OT anymore aside from here. As for warm ups for me it's completely by feel. If something feels "too heavy" I keep warming up.
I think one of the mods thought one of my posts was spinning a conspiracy, when it was just a matter of speech. Either way, I'm done posting in OT.
ohhthegore
Member
dat feeling when you're feeling yourself too much on bench and can't get those last couple of reps up and you got no spotter
cats be like
yep the no spotter life is tough. Might start draggin my wife to the gym with me for spotting purposes
Whats funny is im comfortable benching 310 with no spot but that extra 5 lbs for 3plates? NOPE.dat feeling when you're feeling yourself too much on bench and can't get those last couple of reps up and you got no spotter
cats be like
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