Every time I bench now I tend to ask someone nearby to spot me and most times they spot for all 3 sets. Though now that I'm more comfortable lifting heavy, I only ask for a spot on the last set when I'm goin for AMRAP.
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Fitness |OT6| Defying gravity, Quest madness, and Muscle Shaming
- Thread starter SquiddyCracker
- Start date
- Status
Every time I bench now I tend to ask someone nearby to spot me and most times they spot for all 3 sets. Though now that I'm more comfortable lifting heavy, I only ask for a spot on the last set when I'm goin for AMRAP.
Hit the 3 months mark today and I'm not all too happy with my visual gains. I'll just tell myself that the gains are mostly covered with fat and will just try to focus and work harder next month.
How normal is it that I usually get DOMS 2 days after working out? Like say if I do calfs on tuesday my legs would be fine on wednesday and then thursday and friday it's so bad that when I walk it looks like I've got a stick up my ass. It really sucks as I usually make sure to do stretches inbetween sets and after working out, yet it doesn't seem to help much. Do I just work them too hard?
How normal is it that I usually get DOMS 2 days after working out? Like say if I do calfs on tuesday my legs would be fine on wednesday and then thursday and friday it's so bad that when I walk it looks like I've got a stick up my ass. It really sucks as I usually make sure to do stretches inbetween sets and after working out, yet it doesn't seem to help much. Do I just work them too hard?
ohhthegore
Member
2 days after is ALWAYS the worst for me, I believe its very common to have it that way
HisshouBuraiKen
Member
It was posted earlier, here it is and some goodness from Lyle as a bonus!
The Truth about Bulking
Of Whooshes and Squishy Fat
Bookmarked thanks!
D
Deleted member 47027
Unconfirmed Member
It helps with symmetry if you notice one side feeling stronger than the other. DBs are very useful.
Before someone yells at you: stop what you're doing and start the routine in the first post of the thread. It's much simpler and much better. Here's a simple breakdown:
Day 1:
Workout A
- Squat (with a barbell, NOT the smith machine). Warm-up sets, then 3x5 for the work weight.
- Bench press (with barbell). Same set/rep-routine as above.
- Deadlift (with barbell). Warm-up sets, then one work set of 1x5.
- Go home and eat.
Day 2:
- rest
- eat a lot
Day 3:
Workout B
- Squat. Same routine as above, but add to the working weight.
- Overhead press (with barbell). Same routine.
- Power cleans (with barbell). 3x5 sets for the working weight instead of 5x3.
- Eat.
Day 4:
- rest and eat
Day 5:
- start over. Do workout A again, but add weight on all the lifts.
In addition to those lifts, you can do a few (a FEW, not many) extra exercises. Good ones are pull-ups, dips, rows, lying tricep extensions, leg raises and back extensions.
Summing up: Concentrate on the big lifts that work out most of the body in one go. Squat, deadlift, bench press and so on. They are more than enough as long as you do them correctly (never in the smith machine) AND make sure to add a little weight every time you do them. Do that, and you'll get much stronger than before, much faster. And remember to eat well, rest every other day, and get enough sleep.
You can't do dumbell bench press in SS. SS is a barbell program.
Once you are done with SS you can do whatever you like, but if you are doing it then don't mess with it.
Today:
Squat 210
Bench 150
Finished both, but barely. Last rep of each took everything I had. I also failed a 95 OHP this week. Little scared about Monday, but hopefully nothing a couple days of rest and lots of milk can't fix.
Chin ups were shit after that, which I guess should be expected after pushing my body that hard. Still frustrating though!
Squat 210
Bench 150
Finished both, but barely. Last rep of each took everything I had. I also failed a 95 OHP this week. Little scared about Monday, but hopefully nothing a couple days of rest and lots of milk can't fix.
Chin ups were shit after that, which I guess should be expected after pushing my body that hard. Still frustrating though!
3rd day of Greyskull and first time I couldn't get to at least 8 on my AMRAP set for an exercise. Did 195 lb squats 2x5 then rested as long as I needed for the final set and only got to 6. Was surprised I could even get that much since it took all my energy to get that 6th rep.
Besides that rest of my workout went well but damn I was hoping I could do more.
Besides that rest of my workout went well but damn I was hoping I could do more.
SquiddyCracker
Banned
Well today was 65 kgs/143 lbs on bench and it went as good as it could have been, considering it was the first time and no spotter. A couple of bad half-reps but an otherwise o.k 5x3 first attempt.
I just realized I may have nearly lifted my own weight today because I have always counted my weight with clothes as the official one but I shouldn't count those extra 2 or 3 pounds right? it's not like the shirt and the shoes help me lift anything.
these are my numbers as of today.
(Deadlift missing because it needs work, it's been a very rocky road with the DL...)
I just realized I may have nearly lifted my own weight today because I have always counted my weight with clothes as the official one but I shouldn't count those extra 2 or 3 pounds right? it's not like the shirt and the shoes help me lift anything.
these are my numbers as of today.
(Deadlift missing because it needs work, it's been a very rocky road with the DL...)
Brolic Gaoler
formerly Alienshogun
So yeah, that moment when you're so intense in your workout then you look down and you're bleeding all over the barbell and your leg looks like a fountain of crimson.
That's about the time you end your session.
To be fair, most of the work for this OT was already done for you.
You're the very definition of a beginner. The fact you're in a gym for 6 days a week does not change that fact.
Kind of goes with the saying "Being in a church makes you no more a christian as being in a garage makes you a car."
I'm imagining your back "pumped" and the Rocky Mountains getting so envious they pack up and head to muscle beach.
Definite difference man, keep at it and you're gonna be a shredded monster.
That's about the time you end your session.
Dumb threads
As impressive as this OT is, it's an exception.
To be fair, most of the work for this OT was already done for you.
You're the very definition of a beginner. The fact you're in a gym for 6 days a week does not change that fact.
Kind of goes with the saying "Being in a church makes you no more a christian as being in a garage makes you a car."
I'm imagining your back "pumped" and the Rocky Mountains getting so envious they pack up and head to muscle beach.
First time I post a pic here. I've been going to the gym since March:
(took the photo 20 mins ago on my way back from the gym, by walk, hence the non-sleeve shirt)
Started at 178cm (5.83 inches?) tall and 62kg (136 pounds), now I'm at 70kg (156 pounds).
The photo isn't very good and I'd like to say I have more muscle than what shows on the pic (mainly my right shoulder, it looks much smaller on that pic I think), but I'm still far away from my ideal body...
I will try to get some better pics soon. Just letting you guys know that I read the thread everyday at work during the breaks
Edit: For comparison, this is me 5 years ago. I was a bit skinnier even during last Christmas...
Definite difference man, keep at it and you're gonna be a shredded monster.
This happened to me a few weeks back doing deads. I didn't even realize I was bleeding for a while. My t shirt and shorts had blood on them too from the bar dragging up them. Felt kinda weird to look down and see, lol.
FallingEdge
Member
post workout pic, pump at the gym so it is a cheating pic #foreverbulk
Who cares.
"If you don't post a selfie within 30 minutes of achieving your nastypump you will immediately and unmercifully lose all your gains"
You did the right thing, enjoy your gains edge.
#swelfie #alldayerryday
Brolic Gaoler
formerly Alienshogun
Yeah, compound that with the fact I was in mid strip set and a dude was waiting for my barbell, haha. I cleaned the shit out of the area/barbell/floor though.
No, I doubt they will accommodate me since I'm 1 ban away from a perm. Plus I don't know the right procedure to get it done. I'd like to just make a new account, but that would just give them an excuse.
It is?
Dat's not cheating, especially since you're admitting to it!
MrToughPants
Brian Burke punched my mom
196lbs now.
192.5 two weeks ago
Just an avalanche of septic swoleness seeping through my skin engulfing mesmerized onlookers in my cloud of testosterone.
192.5 two weeks ago
Just an avalanche of septic swoleness seeping through my skin engulfing mesmerized onlookers in my cloud of testosterone.
fredrancour
Member
Helps wth symmetry as has been said already. I feel like the ss wiki's advice on flat vs incline might work here as well: as a relative beginner, don't worry about an asymmetry because the whole muscle is underdeveloped.
My opinion: If your muscles can bench the bar without tipping sideways you're fine for now. If they can't, deload. Worry about fancier stuff when you move beyond ss, regardless of whether you move to a split or 5 3 1 or whatever.
Brolic Gaoler
formerly Alienshogun
Speaking of which. The Rock playing Hercules? Yes please!
ohhthegore
Member
I honestly hate looking at myself shirtless in the mirror unless its while I got a pump going lol
BronzeWolf
Banned
So being told that I am hot twice a day by two random girls means this cut is working ha!
ConstructMe
Banned
Hi, total novice here, just wondering if theres any special advice for a total aneimic.
Im 18, 135 pounds and 181 cm, not neccersarily looking to get ripped but just to get to a normal size.
Any tips?
Im 18, 135 pounds and 181 cm, not neccersarily looking to get ripped but just to get to a normal size.
Any tips?
You should do Starting Strength; you'll find details in the OP.
In fact, it's almost as if Starting Strength was created for you.
ConstructMe
Banned
Thanks , i will do that, hate looking so pathetic.
Whatever... My grandma told me I was handsome yesterday!
fredrancour
Member
When you say "anemic" is that literally the medical problem or just hyperbole for skinny ? I get the feeling that it was just a figure of speech but it's good to check
And remember weight is about food habits even more than exercise
ones.
Ss is seriously perfect for you like the previous dude said. Add strength and mass to basically everything.
I'm counting the days. Niners have a tough schedule but they are strong at almost every position! Should be a fun year.Pfft, not if you're wearing that Niners gear!
So excited for the season to start!!
Side note, had a guy tell me that eating all your calories at night is really bad for your heart. I'll do some research but I can't possibly see it being true.
ConstructMe
Banned
Yeah just joking around, ive started with more nuts/cheese/milk etc, i truly am gonna start that ss program.
Going finish OmarIsuf's program next week and start the Practical Programming Novice Program, which happens to be the Alternate Full Body program in the OP. Thought I'd ask these questions now instead of when classes start for me. From the OP:
Monday
Squat - 3 sets of 5
Bench Press/Press - 3 sets of 5
Chin-ups - 3 sets to failure
Wednesday
Squat - 3 sets of 5
Bench Press/Press - 3 sets of 5
Deadlift - 1 set of 5
Friday
Squat - 3 sets of 5
Bench Press/Press - 3 sets of 5
Pull-ups - 3 sets to failure
I hope the questions are formatted well and easy for you guys to reply to:
Question #1: I can choose whichever DL I want to do? I've been doing stiff-legged DL and snatch grip DL (on two different days); I plan to stick with snatch grip DL and eventually move to the conventional DL.
Question #2: Front squats on Wednesday, should I do them from the get-go or when I can back squat like 135lbs?
Question #3: Should I do pendlay rows instead of pull-ups for a few months and transition to pull-ups (which my friend did) or do assisted pull-ups using resistance bands from the get-go (maybe do the negatives?)? Which is most effective? I can probably only do 1 pull-up, I haven't done any ever since starting Omar's program.
Question #4: Tricep exercise after chin-ups, yes/no?
Question #5: It's OK for me to continue doing box jumps after each workout? If I recall correctly, OmarIsuf said doing them after a workout assists in recovery.
Monday
Squat - 3 sets of 5
Bench Press/Press - 3 sets of 5
Chin-ups - 3 sets to failure
Wednesday
Squat - 3 sets of 5
Bench Press/Press - 3 sets of 5
Deadlift - 1 set of 5
Friday
Squat - 3 sets of 5
Bench Press/Press - 3 sets of 5
Pull-ups - 3 sets to failure
I hope the questions are formatted well and easy for you guys to reply to:
Question #1: I can choose whichever DL I want to do? I've been doing stiff-legged DL and snatch grip DL (on two different days); I plan to stick with snatch grip DL and eventually move to the conventional DL.
Question #2: Front squats on Wednesday, should I do them from the get-go or when I can back squat like 135lbs?
Question #3: Should I do pendlay rows instead of pull-ups for a few months and transition to pull-ups (which my friend did) or do assisted pull-ups using resistance bands from the get-go (maybe do the negatives?)? Which is most effective? I can probably only do 1 pull-up, I haven't done any ever since starting Omar's program.
Question #4: Tricep exercise after chin-ups, yes/no?
Question #5: It's OK for me to continue doing box jumps after each workout? If I recall correctly, OmarIsuf said doing them after a workout assists in recovery.
BronzeWolf
Banned
Squat 310x3x5 3/3/3 Third Strike! Deload time! Lifts suffering noooooo!
Bench press 185 3x5 OK!
Pull Ups 4/4/4 OK!
Armz whatever...
Not being able to increase my squat is becoming quite a chore
Besides doing ss, you should do the GOMAD diet.
Bench press 185 3x5 OK!
Pull Ups 4/4/4 OK!
Armz whatever...
Not being able to increase my squat is becoming quite a chore
Besides doing ss, you should do the GOMAD diet.
ConstructMe
Banned
A gallon of milk eh, ill think about that, guess it aint too dear.
BronzeWolf
Banned
Trust me on this one, don't stop until you are about 190lb. This is me on my first bulk, going from 145lb to 190lb was not an easy task
Downing a 1500cal protein shake and 2 carls jr burgers at the same time
ConstructMe
Banned
Trust me on this one, don't stop until you are about 190lb. This is me on my first bulk, going from 145lb to 190lb was not an easy task
Downing a 1500cal protein shake and 2 carls jr burgers at the same time
It doesnt cause any health problems does it?
BronzeWolf
Banned
Not really, as long as you don't have any predisposition against milk.
As long as you are following SS, what will happen is that you'll put on a lot of muscle in a record amount of time AND some fat. When you finish SS in a few months from now you'll be around 18-20% bodyfat. When you are done, you stop GOMAD and never do it again.
It's a once in a lifetime experience imo
ConstructMe
Banned
You don't get to choose. You only do conventional deadlifts in this program. Get your deadlift to 405lb and then fiddle with deadlift variations.
No front squats. Do back squats 3 times a week. Start with 95lb and add 10lb every session. This means you should be squatting 135lb in your 5th session. If not you're doing it wrong. You should be squatting 185lb 3x5 in about a month.
Don't do pull-ups. Do chin-ups, which are easier and will lead to pull-ups. If you can already do 1 chin then just try to do as many singles as you can between sets of the other lifts. As in, do 1 reps while you rest between squat sets, etc.
Get your squat to 225lb. Then worry about accessories.
Worry about your main lifts. I'd stop doing those while doing the linear progression.
Honestly you are overthinking this. Just do your lifts, add weight to the bar every workout and eat and rest. It's not that complicated.
No. You'll just do it for a few months. You just have to ease your way into it. On the first week, do 1 liter every day. 2 liters on the second week. 3 liters on the 3rd week, and the full GOMAD on the 4th and beyond. Your digestive system and your toilet will thank you and you won't end up hatin milk.
When I did SS I was 160lb and with GOMAD and the lifts I got to 200lb pretty quickly without gaining much fat at all. And I was 32.
You'll be fine. Do SS. Eat. Rest. Eat. You'll grow. You'll be amazed.
BeekleMatter
Member
Ok so... Shin splints when running. How to get rid of/prevent/etc. Someone school me please.
roosters93
Member
Pulled/strained/did something to my neck this morning doing OHP. :/
Gonna be a loooong day. Hope it's gone by tomorrow.
Gonna be a loooong day. Hope it's gone by tomorrow.
http://70sbig.com/blog/2012/09/shin-splints-2/
It's a long read, but it's worth it. It'll help you understand why you are getting them in the first place and the foot drills linked in the article will completely eliminate them.
fredrancour
Member
Awesome, just wanted to make sure. Best of luck to you. Come back if you need more help.
BeekleMatter
Member
Thanks! Good read, I'll try to implement some fixes and see what happens. If anyone else has any suggestions fire away.
SquiddyCracker
Banned
I am impressed:
More and the story:
http://en.rocketnews24.com/2013/08/...nters-with-massive-biceps-and-doll-like-face/
More and the story:
http://en.rocketnews24.com/2013/08/...nters-with-massive-biceps-and-doll-like-face/
that's some very nice Chun-li-Cammy hibrid physique, nice legs.
on another note, I've seen plenty of guys in my gym benching serious weight with a thumbless grip. Since mostly everyone does it like that, I thought I had missed that bit of info so came back home to read SS and see what's the deal with that.
to my surprise, Rippetoe considers a thumbless grip a mistake!! :-O it says the bar isn't safe and you are just asking for an accident. I was really surprised because I, the novice, am apparently doing something right and the advanced guys aren't. weird.
on another note, I've seen plenty of guys in my gym benching serious weight with a thumbless grip. Since mostly everyone does it like that, I thought I had missed that bit of info so came back home to read SS and see what's the deal with that.
to my surprise, Rippetoe considers a thumbless grip a mistake!! :-O it says the bar isn't safe and you are just asking for an accident. I was really surprised because I, the novice, am apparently doing something right and the advanced guys aren't. weird.
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