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Fitness |OT6| Defying gravity, Quest madness, and Muscle Shaming
- Thread starter SquiddyCracker
- Start date
- Status
SquiddyCracker
Banned
I'm expecting my pecs to snap or something on bench day tomorrow.
These fucking injuries.
Chittagong
Gold Member
Huge day today. Managed to get an actual chin up. In fact, three of them. Crazy.
Keep it up man!
You've stalled at 135, that's hardly success by most metrics.
FallingEdge
Member
Chittagong
Gold Member
Thanks mate!
Amazed, since chin ups have always been a mythical beast to me. I am a pretty big guy at 6'2 and 211lbs 22%, so dragging all that mass up has previously felt just impossible. Have built towards being able to do one with negatives and assisted chins. Next goal is 5, then 10, then same in dips, then in a few years a muscle up!
SquiddyCracker
Banned
Congratulations!
I've never had problems with chin-ups, but my pull-ups have been absolutely pathetic for ages.
I've never had problems with chin-ups, but my pull-ups have been absolutely pathetic for ages.
Chittagong
Gold Member
Thanks! I was the opposite, I achieved a pull up a few months ago, way before chin ups. All those vanity bicep curls added up to something I guess.
I feel your pain, chin ups used to be the bane of my existence, so I can definitely relate to you on finally doing more than 1.
Today a guy came up to me and said that I look really strong when squatting. First time that's ever happened! It's one of the strongest squatters there, too, someone everybody goes to for advice. He did point out that my knees tend to wobble when I push up out of the hole, though. But I'm still pleased!
Brolic Gaoler
formerly Alienshogun
EFTS is having a 30% off apparel sale, free shipping and a copy of Under the Bar with your order (if you spend 30 dollars I think.)
I got a thermal hoodie, the new flexfit stronger hat and a arch style T just now and got the book.
http://www.flexcart.com/members/elitefts/default.asp?cid=142
I got a thermal hoodie, the new flexfit stronger hat and a arch style T just now and got the book.
http://www.flexcart.com/members/elitefts/default.asp?cid=142
A
A More Normal Bird
Unconfirmed Member
Obviously most people will favour one side over the other and it can be quite common for that disparity to be a bit more pronounced in relatively untrained individuals. Focus on making improvement with bilateral movements such as push-ups, rows, chin ups etc... and you may find that the initial rapid improvement will balance the two sides.
Man, I've been trying to recover from this shoulder injury for months already. All that time, I haven't been able to do very many upper body exercises. I had been trying to do the beginner Starting Strength workout, but I'm really only able to do the squat and the deadlift. Those don't hurt my shoulder at all. I haven't been able to do a press or a bench press. The press is especially painful. I had considered doing a bench press without the full range of motion to avoid the pain and maybe lift a little bit of weight, but I don't know if that would just make it more dangerous. I don't know if I should continue trying to find replacements for those exercises, or if I should cut those out completely and stick to squats and deadlifts. I'm just not sure if I'm wasting my time just sticking to half of the lifts for that routine.
I guess I could cut out weight lifting completely and wait it out, but it's been six months already and still no improvement, and that's with the help of a doctor. I want to get back in the game already.
I guess I could cut out weight lifting completely and wait it out, but it's been six months already and still no improvement, and that's with the help of a doctor. I want to get back in the game already.
a secret-boss
Banned
.whey coffee with milk + greek yogurt vanilla
=
protein-malt milkshake
Fallen_Hero
Member
They have Greek Frozen Yogurt?! Is it any good and how does it nutrition content compare to the non-frozen variety?
a secret-boss
Banned
I stuck with Vanilla Honey which is pretty good.
1/2 cup serving its
calories 150
Total Carb 23g
sugar 22g
Protein 6g
HisshouBuraiKen
Member
Get a 1" pvc pipe, broomstick, or other long pole-like object (DO NOT TRY TO USE A BARBELL) and do shoulder dislocations:
https://www.youtube.com/watch?v=CvfAPqCBjdw
Wow, tension day went so much easier, I made the mistake the last 3 weeks of using a JEFIT UD2.0 routine that I found and it had way too much volume. It basically had twice as many sets as the sample Lyle had in his book, boneheaded on my part. I feel so much better and unlike the last 3 weeks it only took about an hour and 10 minutes to get through.
SonicXtreme
Member
is there anything you can take to counteract the endless fountain of gas i have from eating a dozen eggs a day? i don't mind it tbqh but the people i'm around have definitely noticed it.
So, round 2 of attempting the low-bar squat correctly. Hopefully a lot better after the horrid first video 2 days ago. Thanks again Noema for the criticism the first time. I tried to take your advice into account.
http://www.youtube.com/watch?v=0s-bkeoNzbo&feature=youtu.be
Fire away at me again please. Hopefully it's better this time. I think my lower back is a lot better now...? Also, is the foot width alright?
http://www.youtube.com/watch?v=0s-bkeoNzbo&feature=youtu.be
Fire away at me again please. Hopefully it's better this time. I think my lower back is a lot better now...? Also, is the foot width alright?
a secret-boss
Banned
do barbell rows also targets delts?
Yes, but it's mostly a biceps / latismus exercise.
If you want to hit the rear delts you're gonna need rear delt flies, or my personal favorite, facepulls.
Well, this is much, much better.
Your back is not curved anymore and now the bar's path is almost completely perpendicular to the floor over the middle of the foot.
There's still one issue, and that's the infamous "butt wink". At the bottom, if you notice (specially in later reps), you pull your butt in for a second, in which you lose lumbar extension, because the hamstrings and the adductors are pulling your hips in and thus your spinal erectors can't keep your back in extension.
Usually the reason is lack of flexibility, but sometimes a cue is enough to fix it. That cue is "knees out". You have to consciously shove your knees so that they line up with your toes (remember your toes should be pointing out by about 30° ). This can enable you to go below parallel without having your hamstrings pull your erectors into lumbar flexion.
And you also need to work on your flexibility, specially hamstrings. At the bottom of your squat, there will be a tug-o-war between your erectors and your hamstrings and your erectors must win. . And tight / shortened hamstrings will make that more difficult.
And stop staring at the mirror. Your head should be in a neutral position.
fredrancour
Member
Listen to noema: face pulls are awesome for this purpose. The bigger muscles do most of the lifting in rows. Rear delts need a more direct exercise.
a secret-boss
Banned
good to know. I'll consider it as a bonus exercise for delts. I do my delts during back day
I do facepulls already.
D
Deleted member 47027
Unconfirmed Member
Inspirational and this man's head is on right. Strong man.
http://www.youtube.com/watch?v=MpGtdTlPXKI
http://www.youtube.com/watch?v=MpGtdTlPXKI
a secret-boss
Banned
my routine is front and side lateral raises then do face pulls. Is that how it goes?
That's pretty cool. A lot of wrestlers are really strong and train with squats, deadlifts and clean and jerks.
Here's John Cena Deadlifting 616lb at Rippetoe's Gym, of all places:
http://www.youtube.com/watch?v=x1fvr7MQQgs
D
Deleted member 47027
Unconfirmed Member
Cena does not fuck around. So strong.
Huge difference with all the testing going around what wrasslers do now compared to say, Sheiky Baby who would get high, do one set of pulldowns and stop - but the roids kept him strong.
Many thanks Noema! You're a really big help. I'll read up in SS on how to solve those issues. I guess I'll up the weight a bit next time. That butt wink is... not noticeable to me in the video. Still trying to find it.
Edit: Ah... I think I see what you mean. By 'butt wink,' do you mean that when I'm at the bottom of my squat, my butt isn't pointing outward, but instead downward?
Yes
Brolic Gaoler
formerly Alienshogun
And my favorite the "rear delt destroyer." YouTube it.
Get your pacman face ready
Nice!! Keep it up!
I'm not even a big Marvel fan but I want that mug.
D
Deleted member 47027
Unconfirmed Member
One thing I've found is that the terrifying-sounding exercises never underpromise. If something is called a DESTROYER it will destroy.
Nobody's made an "Obliquerator" so I think we should brainstorm and create it.
Nobody's made an "Obliquerator" so I think we should brainstorm and create it.
velociraptor
Junior Member
Great video.
Saw this vid recently and it is amazing. Cesaros a freaking monster. When he was just lifting a plate like that with 1 arm, it blew my freaking mind.
MrOogieBoogie
BioShock Infinite is like playing some homeless guy's vivid imagination
Does anyone else have unusually large breakfasts compared to every other meal? I need to eat at least 850 calories in the morning to feel at all satiated.
D
Deleted member 47027
Unconfirmed Member
If anything I'm the opposite. In the mornings I feel full with a glass of water.
Question about 5/3/1, I was supplementing with the periodization bible and was doing chin ups in my bench day, the first two sets go are terrific, I can manage 10. I can only muster 7 reps for each of the last 3 sets. Should I switch to a different exercise or keep up with the chin ups?
I was taking about a 2m break between each set (if that matters)
I was taking about a 2m break between each set (if that matters)
Not me, I have some egg whites and turkey sausage with a bit of juice. I don't really feel like eating anything else.
However, after a good workout, I fell like eating all the things.
Just rest for longer if needed. I need to rest up to 5 minutes to hit all my reps when I do chins.
velociraptor
Junior Member
I'm trying to make PWO my largest meal of the day. Aim: 1000 calories.
Trying this good burger place tomorrow and your vote counts, Fitgaf. Do I get....
1.) Mac and cheese burger
2.) breakfast burger (complete with bacon, hashbrown and egg)
3.) grilled cheese burger. Yes, the bun is two grilled cheeses
4.) inside out burger (basically a burger with no bun) but then get a side of sweet potato fries.
1.) Mac and cheese burger
2.) breakfast burger (complete with bacon, hashbrown and egg)
3.) grilled cheese burger. Yes, the bun is two grilled cheeses
4.) inside out burger (basically a burger with no bun) but then get a side of sweet potato fries.
Is this a good program for a beginner (rotate 1A and 1B):
1A:
Squat 4x10
Bench Press 3x10
Wide Grip Chins 3xmax
Seated Military Press 4x10
Barbell Curl 3x10
Dip 3x10
1B:
Deadlift 4x10
Bench Press 3x10
Wide Grip Chins 3xmax
Seated Military Press 4x10
Barbell Curl 3x10
Situps 3xmax
Modified from Arnold's early training program (I just added dips and deadlift). Main idea is to get basic strength up to decent level before getting into the more complex routines.
1A:
Squat 4x10
Bench Press 3x10
Wide Grip Chins 3xmax
Seated Military Press 4x10
Barbell Curl 3x10
Dip 3x10
1B:
Deadlift 4x10
Bench Press 3x10
Wide Grip Chins 3xmax
Seated Military Press 4x10
Barbell Curl 3x10
Situps 3xmax
Modified from Arnold's early training program (I just added dips and deadlift). Main idea is to get basic strength up to decent level before getting into the more complex routines.
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