Friday is the best bench day because no one is there.
Also because Monday thru Thursday are universal bench days.
I benched today too.
Now I'm smoking 2 pork shoulders in the smoker. Pulled Pork nachos here I come
Friday is the best bench day because no one is there.
Also because Monday thru Thursday are universal bench days.
If you go Friday after dinner time it's curl day. Everyone trying to get a pump before they go out.
LOL this is sadly probably true
So humbling.
He probably squat more than most folks do with two legs.
*Sniff*
/sad brofist.
Handle less weight because on a high bar squat you generally hit rock bottom, 5" for me in oly shoes, so 4" from my heels vs 16-18" on a toilet squat.There are plenty of oly lifters surpassing the most elite PLs with raw full squats, so stop with the heavy weight can't be handled.
Also that pic is terrible considering depth which is the whole point of high bar full squats and front squats...lol
Here's an ECG study that shows a 7%+ difference.
"The effect of back squat depth on the EMG activity of 4 superficial hip and thigh muscles
The purpose of this study was to measure the relative contributions of 4 hip and thigh muscles while performing squats at 3 depths. Ten experienced lifters performed randomized trials of squats at partial, parallel, and full depths, using 100-125% of body weight as resistance. Electromyographic (EMG) surface electrodes were placed on the vastus medialis (VMO), the vastus lateralis, (VL), the biceps femoris (BF), and the gluteus maximus (GM). EMG data were quantified by integration and expressed as a percentage of the total electrical activity of the 4 muscles. Analysis of variance (ANOVA) and Tukey post hoc tests indicated a significant difference (p < 0.001*, p = 0.056**) in the relative contribution of the GM during the concentric phases among the partial- (16.9%*), parallel- (28.0%**), and full-depth (35.4%*) squats. There were no significant differences between the relative contributions of the BF, the VMO, and the VL at different squatting depths during this phase. The results suggest that the GM, rather than the BF, the VMO, or the VL, becomes more active in concentric contraction as squat depth increases."
This. And many raw powerlifters are increasing the amount of high bar squats in their training. Eg. see Chad Wesley Smith from Juggernaut Training. He has a raw squat of 905lbs and calls oly lifters the best squatters in the world.
Using examples of elite strength athletes don't serve your point very well. Elite powerlifters (even raw) usually also squat more than they deadlift, while for any novice this would be the opposite.
The study compares different depths of the same type of squat (high-bar probably) but does not compare low-bar with high-bar. It basically only proves the simple point that hip extensor activity is determined by the amount of hip flexion (or hip angle) observed in the movement, since a deeper squat produces a more closed hip angle.
So sure, if you would compare an ass to grass high-bar with a just below parallel low-bar, glute activity might be comparable, since hip angle might be comparable. But I don't see how you could argue anything beyond that.
Regarding awkward gym moments, the one thing that makes me laugh all time is seeing certain women use the adductor/abductor machines.
I always want to chime in and say " hey girls, would you like some cookies and coffee while you do your 100-reps per set? I can bring it to you "
If you go Friday after dinner time it's curl day. Everyone trying to get a pump before they go out.
I find Friday, Saturday and Sunday are all pretty similar. Love working out on the weekend as it's always close to empty whatever time you go.
Now try a less shitty flavor.
PB Chocolate is basically the worst one.
Recommend me the best one without sucralose (gives the wife upset stomach and she wants to try them too).
Also I am on Team Friday-is-Bench-Day as well, heading over around 3-4 pm.
Carb up is great, just had a 260 carb bowl of cereal (like 11 servings) going to get some bagels next.
Carb up is great, just had a 260 carb bowl of cereal (like 11 servings) going to get some bagels next.
Disappointed in my progess this week. Only down 1.4lbs this week 12.6 total with 55.6lbs left to go. Didn't change my diet or workout so I'm not sure why I didn't drop as much. Did have a lot of sodium yesterday so maybe that has to do with it.
Should I work out if I have a minor cold? My friend is coming to the gym as well so I'll have a partner. I don't want to miss the first Friday of Omar Isuf's beginner routine no runny nose, and a minor cough if I don't drink water.
Nice! Are you taking apple cider vinegar shots like he recommends?
Friday is bench day.
Best day of the week after Deadlift day.
Damn it feels good, hit a new PR for my deadlifts and broke the 200lbs barrier! Hit 205lbs and did 3 sets of 2-3 reps. Oh yea! Form was good, one of the trainers was watching me.
Time to check in to Fit-GAF
Prior to this year, I'd never done any kind of fitness/gym/workout. Used to be skinny as a kid, but in the last decade I've been putting on weight. Turned 40 last August, and decided that it was time to get fitter. I also ski in the winter and love it, but was struggling to ski a whole day (or even sometimes 4 hours) without getting exhausted.
So I had two separate motivations - get healthy generally and get healthy to be able to ski blacks all winter.
So in January, i was 211lb, and I'm 5'10". Wasn't pleased with how I looked and decided it was time for a change. I had a gym membership purely to use the pool, and decided to kick start something.
Started static bike and rowing machine at the gym 3 times a week for about 60 minutes total each time. Kept it up until May and kept a log of my times on the bike and could see that I was improving.
In January, a particular route on the bike would take me 31 minutes, and have a high average heart rate. By May, the same route would take 24 minutes and a lower average heart rate.
I decided that it was time to look at all the other gear in the gym as I'd just been doing cardio. My wife used to run marathons and trained every day (until a medical issue intervened), so she knew I needed to add more than just cardio, and I signed up for a once-a-week training session to learn how to use everything.
From May, I've been meeting my trainer once a week to do strength/rep training, and then doing two more strength/rep sessions on my own (various routines put together by my trainer). Kept up cardio via bike riding outdoors (26 miles each weekend the last 3 weekends).
I'm now at
Age: 41
Height: 5'10"
Weight:178
Goal:no specific weight goal
Current Training Schedule:3 x str/rep a week and cardio
Current Training Equipment Available: full gym + bike and bike trails
Comments:last Body Fat measurements was 21.9% at middle of July - down from 23.1% at the middle of May. Next measurement due at mid Sept.
I'm loving the difference it's made both physically and mentally. Feed the best I have for a long long time (15 years). Had to throw out all my old jeans as they were too big, and working on throwing out most of the rest of my wardrobe. People have noticed the difference and been amazed (I saw a load of friends last December, then again a few weeks ago and they couldn't believe it).
Looking forward to seeing the improvement on the ski slopes and I look forward to the training sessions, rather than dread them. Decided to have a look in Fit-GAF to share my story. A lot of what's discussed here is a bit above me, the terminology is odd, and I'm going to rely on my trainer until the end of the year to set my programme.
tl;dr: getting fit rocks, best thing I've done in the last decade
Yeah I had a mix of vinegar/lemon juice and water earlier, will drink more with my bagels. I don't think I'm going to hit the 1400g carb mark though, I'm inhaling food and still a ways off from that total.
LOL Szu, you're an underrated comedian in here.
That's still pretty good, I have been stalled out for a month. How long have you been at it?
Yeah, when first starting, it doesn't make sense. I'm only doing what? No way this works.
The results speak for themselves.
This is what 34 looks like biatches!!! Happy birthday to me!
Age aint nuttin but a number!!
This is what 34 looks like biatches!!! Happy birthday to me!
Age aint nuttin but a number!!
This is what 34 looks like biatches!!! Happy birthday to me!
Age aint nuttin but a number!!
holy shit.
you look amazing.
fucking beast. jealous but at the same time, super motivated.
Seriously dood, fucking fantastic. also HAPPY BIRTHDAY.
This is what 34 looks like biatches!!! Happy birthday to me!
Age aint nuttin but a number!!
Getting pumped about today's SS workout to finish off the week. I usually do it in the a.m., but I had to move it to after work. Thanks to Fit-GAF for pointing me to this routine. It really is something else.
I think a lot of newcomers or people who are coming back into weightlifting after a long hiatus (like myself) may have a hard time grasping it at first that something like this can do so much for them. Just fucking do it, people, just fucking do it....
You will get results.