Next week on hoarders: LunaticHigh gets super high and fills his closets with quest barsI just ordered 300$ of quest bars.
I'M FUCKING READY
Yes I do! My last ounce of food is about 10pm and I train at 4:30 with nothing but 6 or 7 bottles of water in me. Just today my wife questioned if this was healthy and if my body would burn muscle for the fuel it needs to use during my workouts. I said I don't know but ever since I went to these eating patterns my strength has increase a ton while maintaining the same body weight. That's all I need as proof in my book. Everyone is different and will respond uniquely but for me it feels right. I love to eat until I'm stuffed and this allows me to while still staying around 2,500 calories a day.
I propose a ban on Quest Bar product discussions, as it is unfair on those of us who are unable to acquire them and must thrive of more putrid protein supplements
Quest bar, not even once.
Quest bar, not even once.
I've been having an Oh Henry/Coffee Crisp or two at work everyday, along with 1-2 cans of Crush.
Hi Noema. I'm aware of the program's pattern. What I'm saying is my arms are too weak to perform said program using 2.5 lb increments and get a linear (vs. stair-step) increase. Let me give you my OHP training history, since it's only a few workouts:
Workout 1: 45 lbs, 5/5/5 OK
Workout 2: 47.5 lbs, 5/5/5 OK
Workout 3: 50 lbs, 5/5/5 OK
Workout 4: 52.5 lbs 4/4/4 FAIL
Workout 5: 52.5 lbs, 5/5/4 FAIL
Workout 6: 52.5 lbs, 5/5/5 OK
Workout 7: 55 lbs, 3/3/2 FAIL
Workout 8: ???
So I can either go into workout 8 and repeat 55 pounds again, or I can dial the weight back a bit and go with smaller-than-2.5 jumps for now, perhaps netting me a more linear increase? I realize failing sets is part of the process and the OHP is generally slow to progress, but failures by the 4th workout for a novice seems a bit early. Does it matter if my progress is a linear pattern with smaller jumps vs. a stairstep with the bigger ones
And yes, 1lb increments on OHP is very reasonable and will eventually be necessary to keep your linear progression.
thomaser said:I don't see any problem with using smaller increments, especially with the overhead press.
I suggest you post a video of your OHP since it's kind of weird for you to be stalling wih such low weights. There might be a form issue holding you back.
I've only ever done at most 2x5 deadlifts in a workout, should I be doing 3x5? Or are you only talking about OHP?The program works like this:
If you are unable to get 3x5 then you don't add more weight and you try again with the same weight next time
If you fail to get 3x5 on 3 consecutive sessions (for example, suppose you press on Monday, then again on Friday and again on Wednesday) you have to deload by taking 10% off and doing the progression again.
In other words, you don't get to add weight to the bar unless you get 3x5. 3 consecutive fails=deload.
Your squats look okay. You have good drive with your hips, just don't let your hips overpower your back. By that I mean, raise your chest as you drive your butt up, even if you are driving with your hips.
An get rid of those shoes. They are unfit for squatting. It's like squatting on marshmallows. Get a pair of chuck Taylors.
And you need to eat eat eat if you aren't doing so already.
I've only ever done at most 2x5 deadlifts in a workout, should I be doing 3x5? Or are you only talking about OHP?
Deadlifts should be done 5x1 (1 set of 5)
Power Cleans are usually done 3x5 (3 sets of five)
All other compounds are 5x3.
You're mixing up your notation.
Deadlifts are 1 (set) x 5 (reps). Power Cleans are 5 (sets) x 3 (reps). Everything else is 3 (sets) x 5 (reps).
Hmm I'll have to read up on it again. I thought there were some sexual problems it could cause.
I've been having an Oh Henry/Coffee Crisp or two at work everyday, along with 1-2 cans of Crush. Gotta get them calories somehow when you're sweating your ass off at work all day. Had half a jug of fudge and cookie dough ice cream last night soooooooooo good and Still looking like the Swole God of Olympus
Nope. Standard notation is RepsXsets
Though I did mess up with the PCs: it should be 3x5 (five sets of 3)
Want.
another 5/3/1 1's week in the bag
military press 150# for 3 rep
deadlifts 375# for 3 rep
squats 290# for 4 rep
bench 275# for 2 rep
Bench seems so out of whack. Never understand that but it's so common.
Bench seems so out of whack. Never understand that but it's so common.
Can't speak for Vio, but I find most guys did bench as their only compound for years at the gym before doing the other compounds or taking things like squats and Deads seriously.
Yup I see this all the time. Most everyone I know only does bench or its their main focus with the other compounds rarely being used.Can't speak for Vio, but I find most guys did bench as their only compound for years at the gym before doing the other compounds or taking things like squats and Deads seriously.
Yup I see this all the time. Most everyone I know only does bench or its their main focus with the other compounds rarely being used.
Also speaking of which I have a friend who thinks squats don't work abs so he does a squat then going up he raises 1 leg...yeah.
Barbell, with just the bar or very little weight. Yeah suffice to say after doing them properly and a real program, I saw he was all broscience. Even his routine is random and made up as he goes. Also no legs since his calves are big. And I have friends that trust him rather than listen to me about compounds and finding a proper program.Barbell squats? Or unweighted? Cause if its barbell he has some violent karma approaching his spine damn quickly.
Barbell, with just the bar or very little weight. Yeah suffice to say after doing them properly and a real program, I saw he was all broscience. Even his routine is random and made up as he goes. Also no legs since his calves are big. And I have friends that trust him rather than listen to me about compounds and finding a proper program.
Yeah I still don't understand what makes him think such nonsense. I swear my head hurts sometimes just thinking about that month I wasted going to the gym with "friends" and their bro science routines. So much iso on the same muscle, ignoring compounds beside bench cuz they hurt, doing random routines cuz some magazine or instagram post said to do them.That's a whole new level of broscience though. That ain't some shitty conventional wisdom that is going unquestioned, he made it up all by himself. He pulled it out of nowhere- it's more ass-science than bro-science.
Sean were you able to post the routine for the physical therapy stuff?
Bench seems so out of whack. Never understand that but it's so common.
hey guys, I've recently started doing heavy Front Squats 2x week in my Upper Lower routine, I also do RDL's as assistance.
Am I missing a lot by not back squatting? Not interested in PL, just getting big.
Not yet. I was hoping to have pictures but that requires my wife to help me take them. She's sleeping now, but I can type up descriptions being as detailed as possible
I could probably draw stick figures too
Let me walk my dog first then I'll get to work
My lower back pain was at about an 8 before I started doing these. It radiated in my upper butt and went down to the my toes and my feet used to be numb. Now I have some slight discomfort at about a 4 in my lower back with no leg issues.
STRETCHES **Hold all positions for 1-2 minutes**
1.) Lay flat on your stomach and prop yourself up on your elbows Keep your head in neutral position. You should feel a good stretch in your lower back.
2.) Lay flat on your back and bend your right leg. Cross your left leg overtop of your right leg. Put your left hand between your legs and your right hand to the side of your right leg and grab at your right shin/knee. Pull your left leg as close to your body as possible. You should feel a stretch in your glutes. Repeat the same stretch for the other side
3.) Put your back to a table, and kick your leg back so the top of your foot is on the table. Keep your knees close together, and slowly bend the straight leg down. You should feel a stretch in your quads. This is very similar to grabbing your foot and pulling it behind you so the heel touches your butt, however, there is a big difference. When you do the stretch like that, your core starts doing most of the work. By resting your foot on a table, you isolate your quads.
4.) Lay on your back in an open door way. Keep your right leg straight, and put your left leg up on the door frame. The goal here is to get your leg straight up in the air, with your toes pointing up. This can be REALLY hard and you'll feel a huge stretch in your hamstrings. If you cannot get your leg straight up, don't sweat it. Take baby steps.
5.) Put one knee on the ground, and bend the other knee (think lunge position). Keep your spine and head neutral and slowly lean into the stretch while keeping your body up right. Another hamstring stretch.
CORE WORK
1.) Sit in the middle of a bosu ball, and walk yourself until you are sitting on the edge. Keep your head and spine neutral and slowly lean back until you lay flat on the ball. Think of it like a reverse situp.
2.) Sit in the middle of the ball again, and start walking your feet out. As you walk your feet out, simultaneously lean back into the ball until you lay flat. Then walk your feet back and slowly sit up.
3.) Lay on your belly on the ball and slowly walk your hands out. Go as far as you can (Until your knees or even just your toes are on the ball). The MOST important thing here is to keep your head and spine neutral. The further you walk out, the easier it will be to slack. You have to consciously stay tight on the slow hand walk out.
4.) Lay on your belly on the ball and walk your hands out until your knees are just on the ball. Slowly raise one leg up at a time. Once again, MAKE SURE YOUR SPINE AND HEAD ARE NEUTRAL. You will start to slack as you raise your leg. Focus less on how high your leg can go, and more on how tight you can keep your core.
5.) Lay on your belly on the ball and walk your hands out until your knees are just on the ball. Here comes the hard part. Draw your knees towards your chest as far as you can, while keeping your head and spine neutral. You'll basically be in a full squat, but position in an odd, half upside down position. This one is no joke.
6.) Lat flat on your back and put your legs up on the ball. Keep your butt in the air, while maintaining a tight core. Draw your legs towards your chest
If ANYTHING didn't make sense let me know, and I can clarify with some drawn pictures (Wife is going on her third 12 hour night shift in a row, so I don't dare wake her right, so no pictures of me right now).
Wow great write up, this definitely belongs in the OP (maybe under a recommended stretches for back pain section or something?). I think it'll help a lot of people!
Dang didn't realize you were having both back and radicular pain, that's tough. Considering the nerve problems it sounds like that would take a while to improve so I'm super glad you're doing better
Guess I'll make a post of my progress in SS. I missed the third day last week, however I have completed that week this week so I can alternate (BP/OHP) next week.
@135 lbs, 5'8"
Squats: 75 lbs --> 80 lbs (I was able to do 5/5/4 @ 85lbs but some guy from the athletic department was saying how I should have a wider stance and have my feet pointed forward lol)
Bench Press: 75 lb --> 85 lbs
Military Press/OHP: 55 lbs
Deadlift: 85 lbs --> 95 lbs
Pendlay Rows: 75 lbs
Chin-ups: 7/4/4 --> 6/4/3
Squat is my weakest lift, not sure if it's psychological, physically, or I'm still adjusting my form (based on advice, criticism, and tips from YouTube videos). It's not progressing as fast as my other lifts. Should I go back to a lighter weight and go ATG and work my way up from there? AFAIK, I am only hitting parallel or slighty lower than parallel.
you don't need to go ATG parallel is fine. your squat number is fine you just started. it uses a lot of muscles you that were really weak in your body don't worry about it. it's a more complex exercise than stuff like the bench press, that combined with using muscles that are weak as hell means it will chug for a while but it will fly past your bench eventually trust me.
Thanks! Initially I went to the gym to get strength for martial arts, but I haven't been doing martial arts for a good while; no idea when and if I'll get back on that. The functional results I'm after at the gym are still the same though. I want a decent level of useful strength that I can apply even at weird angles, and tough tendons and good stabilization muscles so I don't get hurt easily. Turns out feeling stronger also makes me happier even if I don't acutely need it.Welcome brah! What's your other goals? Give us more background! Good to have new people!
guys.....GUYS
Okay, so I'm not gonna do any squats, dead lifts or overhead presses until my legs 100% heal.
Opinions? Speak now or forever hold your peace.
...cause I'm about to leave to the gym in 20.