I have a back/trap day and shoulder/tri day. What day do you recommend I do them on? I'm thinking back/trap day...
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Fitness |OT6| Defying gravity, Quest madness, and Muscle Shaming
- Thread starter SquiddyCracker
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I have a back/trap day and shoulder/tri day. What day do you recommend I do them on? I'm thinking back/trap day...
It's been three months since my ACL reconstruction surgery. I'm able to jog, and started going on calls for my town's volunteer fire department again.
I'd like to try 5/3/1 again, but I'm nervous that squatting might be too much right now. Should I squat? If it's advised not to, what can I do as a replacement?
I'd like to try 5/3/1 again, but I'm nervous that squatting might be too much right now. Should I squat? If it's advised not to, what can I do as a replacement?
It's kind of a compound of a dumbbell shoulder press and lateral raise.
Any good tutorial videos you could recommend?
rokkerkory
Member
It is delts day, today I will lift extra sets for all you guys. <3
FallingEdge
Member
it is okay bro, I was ~265 when I hit 315 for bench. I am pretty weak for my size. It will come brother jack dood, just gotta give it time! AND MAX EFFORT.
https://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=299&pid=5653
this is the belt I have, thanks to Brolic for the suggestion. Feels fantastico.
Get with a PT and make sure you have full range of movement before you start on any sort of weight training involving your knees. You will have to start strengthening routine eventually but 3 months seem like a short time.
Check with a physician, but once you're completely cleared, you should be able to squat. You'll just have to be more careful about it.
Ask Cooter, he squats like crazy minus one ACL.
I agree with Brolic...highpulls are a great alternative. As for a supplementary shoulder lift, I'd say heavy DB lateral raises. Shoulders respond well to DBs IMO...
Absolutely back / trap...I love doing upright row, high pull, back fly on back / trap day...
Unless you're cheating/rocking with those raises I'd stay away from heavy weight. Good way to get injured.
Regarding squatting with a torn ACL, there is a difference between what I do and coming off surgery. I would wait until the PT clears you and if you're not in therapy wait until a Dr. does. Your ACL probably wouldn't be the issue. It's all the muscles in your repaired leg that need to be ready.
DUFFMCWALIN
Member
Could the leg press machine be a good way for BumRush to slowly ease back into squatting?
Gotta start them young man. It's just like any cult out there.
3X8 @ 45
Duff, why do you want me to ease back in? I've broken 3RM PRs my last two times out...
ohhthegore
Member
dang I didn't realize belts were so pricey
I guess you get what you pay for though so looks like a good investment
FallingEdge
Member
Much like anything, they can be expensive. This is my hobby though so I don't mind paying good money for equipment I plan to use for a long while.
That's about as heavy as I'd go. I used to do 50s for front raises but have since dropped to 40s. Laterals I go no higher than 30s with strict form. Be careful if you're doing 45s. I would either rock them up and control the down motion or have a pronounced elbow bend.
I'm not a fan of upright rows. High pulls are good, so is the hang clean & press http://www.exrx.net/WeightExercises/OlympicLifts/HangPowerClean.html (this plus a press)
will probably go for it once I learn to not give a damn about what my piano students and their parents would think about me, lol.
I like the idea of a mini-zangief who teaches you how to play the piano, it's pretty rad.
If I ever I have people playing too softly because of lack of stength, I'll send them to the gym and then have them come back and pulverize the keyboard
(I am joking, hahah)
most of the time, the first sentence in this quote produces some serious eye rolling but yeah, I remember you and you could actually look pretty butch/bulky if you went a certain path considering where you stand now. You look nicely trained if I remember you correctly. You have big pecs, I think.
and why did you change accounts??
Hey Cooper thanks ^_^ regarding my body, the only thing that I actually like in the pic is the chest, the shirt does a nice curve.
I like it mostly because it's sort of a "classic" lifting pic, with an important lift in it. I like pics with squats and deadlifts instead of some random exercise like rope pulldowns or calf raises, haha.
Dammit, just post them so we can make fun of you.
Here, you can make fun of mine.
haha I love this, we should have a contest and choose the funniest/best random and unexpected fitness pic. The winner gets a tag by evilore.
I could NEVER do 45s without an elbow bend...
Well, my shoulders are feeling really good lately, still not going to push my luck though since they are very weak on push stuff (arms shaking with 50lbs dbs). My muscle endurance is pretty crappy right now but I guess that's to be expected, for the last couple months I've been doing just power routines (low rep) in the gym since I couldn't workout as often.
DUFFMCWALIN
Member
I just don't want you to get hurt!
edit: I wasn't talking about you, but I didn't quote the guy. Sorry for the confusion!
MrToughPants
Brian Burke punched my mom
Mmmmm 2500 cal 9pm "breakfast".
8 eggs
5 hotdog weiners
4 toast
C.milk
OJ
8 eggs
5 hotdog weiners
4 toast
C.milk
OJ
DUFFMCWALIN
Member
Damn thats a big meal. I eat eggs at night all the time. Such a good, quick meal. I usually stick with 6 and have less sides though.
FallingEdge
Member
With all this talk about rear delt work, I realized that I don't ever really do any sort of isolation work. Time to change that. Did some tonight, relatively light weight but it burns oh so good.
4x455 for deadlifts. I really wish I was on a bulk =/ I can do so much more.
4x455 for deadlifts. I really wish I was on a bulk =/ I can do so much more.
rokkerkory
Member
ohhthegore
Member
Mmmmm breakfast for dinner
you are definitely making fun of us now
I know huh, I'd be on top of the world if I could deadlift that much
rokkerkory
Member
So it seems that I can't get past 125lbs on OHP guys. I am so close to having those wonderful 45lb plates on each side that it hurts.
What can I do? I am doing delts twice a week and properly eating and sleeping and such. My shoulders have grown a tad and there is more definition... but I want that 135lbs.
What can I do? I am doing delts twice a week and properly eating and sleeping and such. My shoulders have grown a tad and there is more definition... but I want that 135lbs.
Brolic Gaoler
formerly Alienshogun
Sorry for delay I was at work. Also inmate said I have Beyoncé booty. Both disgusted and flattered at same time.
Definitely back/trap day.
http://youtu.be/5YBexETP3-E
I'd use straps.
Abs, upper back work, upper back work, upper back work.
Definitely back/trap day.
http://youtu.be/5YBexETP3-E
I'd use straps.
Abs, upper back work, upper back work, upper back work.
ohhthegore
Member
How much you weigh again?
rokkerkory
Member
Right now 150
Weird.
I'm still over a kilo heavier than I was last weeks friday even though I've done UD2.0 this week. Granted, I ate a lot over the weekend break (gained two kg) but I didn't think it was enough to set me back this much. I look perhaps a bit leaner or the same as last week but my measurements don't really back it up. Anyway I shouldn't be carrying any waterweight at this point since I've supposedly depleted my muscle glycogen with this weeks training.
So did I gain two kilos of fat over the weekend (doubt it) or what's the problem here. Here I am depleted and all that shit and still 1,5kg heavier than last week..
I'm still over a kilo heavier than I was last weeks friday even though I've done UD2.0 this week. Granted, I ate a lot over the weekend break (gained two kg) but I didn't think it was enough to set me back this much. I look perhaps a bit leaner or the same as last week but my measurements don't really back it up. Anyway I shouldn't be carrying any waterweight at this point since I've supposedly depleted my muscle glycogen with this weeks training.
So did I gain two kilos of fat over the weekend (doubt it) or what's the problem here. Here I am depleted and all that shit and still 1,5kg heavier than last week..
Rayven_king
Member
ab wheels! I wish I'd bought one sooner, did 2x10 before I went to work my core feels great
I remember when Brolic explained his OHP technique from hand placement to ass engaging. It really made sense to get the lower core into it.
I'm confident you'll get there. I remember one the moments when I'm doing 135. I remember someone standing near me waiting for the squat rack. Probably figured I was just going to warm up with back squats. Once I grip the bar, they probably thought that I'm doing front squats.
The moment I press the weight over my head is when their mind says "WTF is this shit?"
OHP is difficult. I've been stuck at 95 lbs for weeks.
It's basically the only shoulder work I seriously do. I think it's worked, my shoulders definitely got bigger in the last six months. Dress shirts don't fit anymore.
It's basically the only shoulder work I seriously do. I think it's worked, my shoulders definitely got bigger in the last six months. Dress shirts don't fit anymore.
Irobot82
Member
I feel like I can keep moving up a few more times. It's a very difficult move. I also have very long arm so it take a lot of energy to get them up there. I don't know what else to do to help with it. Maybe pullups or something?
ohhthegore
Member
ah gotcha, I been stuck at 150 myself for a while but I weight 180
FallingEdge
Member
you are definitely making fun of us now
nope nope nope, this is just a reflection on me!
And why didn't you guys tell me how skinny and scrawny I was last year? Looking back on some pics, I don't even look like the same for person.
MrOogieBoogie
BioShock Infinite is like playing some homeless guy's vivid imagination
Anyone have any experience with Wendler's 5/3/1 BBB?
Anton Sugar
Member
Yup, quite a bit. What are you wondering?
MrOogieBoogie
BioShock Infinite is like playing some homeless guy's vivid imagination
I've done about 7 months of 5x5 now, and gains are getting more and more difficult. I'm looking for a program that will help maintain my strength levels over the long term, but one with a decent amount of hypertrophy.
BBB seems the best for this.
Will be going to the gym in half an hour or so to do my UD 2.0 tension workout. After that starts the carb load. Got my pasta, cereals, pretzels/bagels and milk ready.
@OogieBoogie, check out also the Bodybuilding and Periodization templates of 5/3/1 if you're interested in hypertrophy.
@OogieBoogie, check out also the Bodybuilding and Periodization templates of 5/3/1 if you're interested in hypertrophy.
FallingEdge
Member
Layne Norton's PHAT is pretty solid as well.
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