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Fitness |OT7| #Swelfies, Trap Lords, and Quadzilla
- Thread starter FallingEdge
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Brolic Gaoler
formerly Alienshogun
Well, this explains why i don't get elbow pain anymore.
https://www.t-nation.com/training/lifters-elbow-the-cause-the-cure
https://www.t-nation.com/training/lifters-elbow-the-cause-the-cure
Bodyweight in each hand for 15 meters...seems like a perfect way to train grip
Psychotext
Member
What do you do when you get there?
Damn dude, crazy shit. Congrats.
I don't have cooternetics, so just keep on keeping on till it's 6 pack stomach. Then I can start buying clothes.
Thanks man. Keto and IF has made all the difference.
Nice work dude. Definitely puts into perspective how this whole thing is a marathon and a way of life, not a sprint. You should be really proud of yourself...you were 340 lbs and look where you're at now.
If I remember correctly Rippetoe says that the thumb must be on top of the bar while doing squats. I have yet noticed quite many lads in here have it under it. I am fairly sure that people like Cooter know what they are doing. I think I am finally getting the depth and all that right, but I am yet uncertain about how my hands should be. Does the thumb really matter that much or what would you recommend?
I want to see that 100 pounds difference.
Now I am starting to realize how you can eat as much as you do. On top of you working out and lifting heavy you are also, well, big.
You so must share some pics sooner rather than later!
I want to see that 100 pounds difference.
Wait... you are 6 feet and 7 inches!? You are enormous, huge, gigantic and so forth. How on earth I haven't realized this from your pics... You are over a foot taller than I am.
Now I am starting to realize how you can eat as much as you do. On top of you working out and lifting heavy you are also, well, big.
I haven't realized it can be that ridiculously easy. Then again I haven't never used any sort of online dating site, so I couldn't possibly know.
Hahahah, this discussion was highly amusing.
Can I have both nice body and that facial hair? Preferrably in the same package. Pretty please.
fredrancour
Member
I think that the important thing about the grip is that the hands are pinning the bar against the back, not bearing any weight with the wrists. Rippetoe does define the grip as having the thumb atop the bar, but it seems possible to put the thumb wherever you feel like and still bear the weight properly if you are mindful of what you're doing. "keep it atop the bar" as a staunch rule probably exists as a cue to decrease the odds people accidentally bear the weight with their arms.
Coriolanus
Banned
You mean to tell me you using the same pants as when you were 50kg heavier? How is that even possible? o_o
Ups and downs squatting today.
New 3 rep banded PR (295lbs with an added 50-60lbs of tension at the top)
I then did some unbanded back off sets at 275 but was so sweaty and gassed I only managed 5,4,2 :/
Then I tried beltless pause squats for a 3 count for the first time. 185 3x5. Holy shit were they tough. I can still "feel it" in my stomach.
New 3 rep banded PR (295lbs with an added 50-60lbs of tension at the top)
I then did some unbanded back off sets at 275 but was so sweaty and gassed I only managed 5,4,2 :/
Then I tried beltless pause squats for a 3 count for the first time. 185 3x5. Holy shit were they tough. I can still "feel it" in my stomach.
You so must share some pics sooner rather than later!
I want to see that 100 pounds difference.
Thanks guys, i wish i could say i was more proud of myself then i am, i actually feel like its never good enough and that i have so much more to go. The eternal struggle. I'm going to have pics up for fitgaf and im going to make them only seen by replying to the link, still scared of lurkers.
No, everytime i need new pants, i buy 1 or 2 on clearance on the new size and just go from there. My size 36 pants are falling off right now but i think i could deal with it and go strait to 33s, ive already gotten several size 34 pants fitting no issue, but why waste funds on pants im going to wear for a month if even that long. That is another reason why i want to get done cutting so i can finally build a solid wardrobe, right now its all loose hanging clothes because i got tired of buying smaller size stuff so often.
Few questions regarding banded squats. How do you know how much resistance it adds? Do you use one band on each side or multiple? Are you attaching the bands to the power rack on the bottom? Where did you purchase these bands?
Oh, and nice work on the PR!
I attach the bands to the bottom of the rack and hook them up to the bar. One on each side of the bar. They each provide a max of 50lbs of resistance and are pulled pretty tight in this position. My weight added is an estimate based off of "feel."
I got the bands from a local fitness place ran by a guy who actually carries good belts, chalk, wraps, etc. EliteFTS has some nice ones.
I took this picture a while ago but it will kinda give you an idea how one side looks.
http://instagram.com/p/wwG9ihI6Up/
You da man. Thank you sir.
If you get them from EliteFTS, they give you an estimate of how much they add at "maximum" elastic tension at the top for certain exercises.
Certain power racks have pegs sticking out where you can hook the band onto. Bart Kwan from YouTube does a lot of band work, you can see how they attach for bench, squat, and deadlifts.
It's the next best thing to chains and in some ways better (the portability aspect).
Band training has been huge for me and I know Brolic is a big proponent of this kind of added resistance. Definitely give it a try. You'll be blown away by how tough it makes some exercises feel.
To add, I thing rogue put out some good videos on how to attach bands properly.
EatChildren
Currently polling second in Australia's federal election (first in the Gold Coast), this feral may one day be your Bogan King.
Couple of weeks ago maybe? Threw in the towel. Wasn't really doing any moderating per say and unattended PMs were piling up. It's not a demanding role in the slightest, but I didn't have the time or motivation.
Ironically then I was made redundant at work.
If you want to build size and isolate your pecs hold the bar closer to your your center of gravity or even more toward your belly (away from your face.) You may have to reduce the weight to do this but it will better isolate the lower par to fyour pecs. Imagine squeezing an orange in between the huge monster pecs you wish to have there in the middle of your solar plexis. You can do this by assuming the push up position, but making a triangle with your fingers in the middle of where your solar plexis would hit the floor. THis will help you get brain involved in squeezing lower section of your pecs into action. The reason dumbells would work better for this is you can more easily cross over the centre of gravity and pump and sqeeze the pecs into a bulky shape. To build size always go slower with gravity both on your back with the bar, and facing the floor in the push up position (eccentric contractions)...if you actually want to better at a sport, do pliometric (explosive) contractions against gravity, even static contractions are better for size though, but imagine the squeeze if you want size and milk it slow. Pec muscles attach to the sternum and area around the solar plexis, but rarely get worked there unless you focus on isoalting that specific area. If you do the pecs will "POP" out of your solar plexis area and increase definition in that area specifically, where lets face it, it counts the most for esthetics.
Most important is to eat less simpe sugar and more complex CHO from veggies. Eat lots of salad, like way more than you thought you could stand, different kinds (parsley is my favourite) the thermic effect of food (energy required to digest) will burn calories but at least the vitatmins are going in if not a lot of starch. Cook some of your vegetables (broccoli is the most nutritious) a little (steam) and nuke (micro or boil) a small section of them to get your complex carbs. By eating a huge volume but keeping the caloric intake low you boost metabolism. Eat a tonne of wild and whole grains but avoid white starches and simple sugars like the plague. Eat far less protein than you think you need from hard to digest large animals and get more from fish, the extra fish oil will help with lots of things and still give you the lipids you need without over doing it.
Dont eat any children
Doing a little surfing on ketones etc. and I had the idea that maybe what advocates of keto are actually doing isnt as bad as what I have beeen trained to beleive. I thought that what actaully constitutes a new age "keto" diet wasnt really the zero CHO diet it is advertised to be...pretty much am finding I was correct, you are still eating a lot of complex carbs, probably more than you think, which is good. What most of you who are successful with keto are actually doing and what I and many doctors would promote, is of course less sumple sugars, but still 60% CHO (COMPLEX FIBRE rich mind you), 25-30 % fat (kinda get falsely accused of being a scientist who says to avoid fat, I have never said that, especially when it is obvious from research that we burn at no greater than 40%, and that eating lots of fat is akin to evolutionary history) and of course 10-15% protein to round it out. As an endurance athlete, I can guarnatee you that the old definition of keto was not for me. I was likley in keto for a large part of my training days as I ate 6000 calories a day and still was as thin as rail. I simply burned it all off and had an exceptionally high metabolism. I already told you all how I could smell the acetone (solvent) in my urine the one time and felt weak and lost size in my muscles. Many times I overtrained, under fed (didnt eat enough fat) and lost sleep. I actually was extremely grouchy when I was not meeting the demand for the high output I was doing which flies in the face of those that say ketones are better for "thinking and mood." I am willing to accept that perhaps people with the opposite problem (i.e. are burdened with exceesive fat) might react differently to such restrictions, however THIS SITE run by a doctor and Canadian appears to have a pretty good grip on how to do what I will consider is a current day "keto" plan (which is actually not similar to Atkins or the extremely low CHO crash diets I was trained to abhorr.) I dont agree with everytihng this dude says as not all doctors can be trusted just because theyare doctors, but he hits a lot of the same tenets that match what I have researched in person and through study. He also says there is a continuum of "keto" so it is not black andwhite whether you are in it or out. Bottom line, do not continue with any plan where you lose sleep, become grouchy, smell excessive acetone in your urine. If you mitigate these risks....all power to you.
Many many thanks. Watching what I eat, lots of salad, low carb high nutrient vegetables, good meats (looooooooooooove fish so that's a big plus), moderation of the more carby veggies. Eating healthy in general and feeling very full at the same time. Funny thing is a lot of the dietary requirements for keto are things I'd eat when left to my own devices anyway, so I'm more cutting shit out than including too much new stuff.
Baby steps but so far, day one was ~21.1g carbs, and day two 15g carbs, give or take a gram. Bike, walk, and weights each day (sans rest day). Feeling good
. Hope I'm on the right track!Yeah I recognized that was what people on this site were doing, that 's the reason I decided to post. I dont think its the best practice,even if one were to accept that keto is the best way to lose fat weight for all individuals, which is most certainly debatable. I think one thing that might be a hang up is what the various researchers consider calories. Its extremely difficult to say how much of a food stuff a particular person absorbs, and how much goes through them. With complex carbs most often there is lots of fibre accompanying and it doesnt likley fully digest. Its still very healthy as it provides vitamins in the various stages of digestion, caries toxins out, and scrapes away dead cells. But as far as caloric energy goes, wild rice for example likely provides very little actual energy. Unfortunately, the only ways I know of that science uses to determine the calories of a food stuff is to burn it and measure the heat it gives off (bomb calorimeter), or the preferred method, the Atwater system, uses molecular formulas to attempt to estimate how much of each type of molecule (CHO, FAT. PRO) is actaully absorbed. These methods have their limitations and it is likely that there is a wide range of people who burn calories differently. So when I say eat 60% complex carbs, 30% fat and 10% protein, a person might still be getting a large percent of absobed calories from fat. One could still be gaining very little actual energy from CHO, but by eating a huge amount of total volume, complete with fibre rich CHO sources, the thermic effect of food increases, metabolic rate increases, and if you maintain this kind of diet, over time you will raise your RMR quite a bit. When people start buring more calories in their sleep than they used to during the day it is pretty good for the waistline.
So when I see people eating low volume which wont increase metabolism over the long term, i.e. 1400 calories a day witha good percentatge from energy bars, I feel compelled to suggest alternatives. I have no problem with that Doctor's keto plan as he seems to have been a heavier, fattier, dude than I was/am and appeared to struggle to lose fat weight even when exercising 3 hours a day when in my case it was just the opposite. I was forced to eat more protein, fat and sugar when I was an athlete as I simply would have become borderline anorexic, and came dangerously close when experimenting with ovo-lacto vegentarianism, yeast free, and low simple sugar diets. This guy appears not to be selling too many products and similar to my own motivation for sharing, appears to be more altruistic in his delivery, and shared that the reason he wasnt able to lose the fat any other way besides keto, was because of his insulin response. He also maintained the notion that people not do keto without being supervised by a medical professional, another crucial component that in the US would go by the wayside perhaps owing to cost, but in Canada, for example, is simpy routine common sense.
FallingEdge
Member
Keto can stick it, brother.
Bands are definitely a great tool. My favorite exercise with them so far has been deadlifts, banded deadlifts really teach you to accelerate through the entire lift.
For my max effort lower day yesterday I worked up to a 475 deadlift off 3 inch blocks. I went for 495 but failed. The way 475 went up I know I could have probably pulled 485. When I test off the floor in 4-6 weeks I think I'll hit at least 485 and hopefully pull 5 plates.
I've gotten great lat growth from full ROM weighted chins. If you do chins/pullups and you don't seem to have much lat development you might almost be trying to curl yourself up to the bar and not be utilizing your lats.
Envisage elbowing someone behind you when initiating the pull and use a suicide grip (thumb over the bar)
Psychotext
Member
Yeah, wouldn't be surprised if I was curling myself up there.
HappyHunting
Neo Member
Just wanted to drop in and say that while I am still procrastinating on getting to the gym (volleyball season here due to winter), you guys are quite inspiring. Sounds corny I know but just from randomly updating on the going ons here, I have ordered the SS book, read the OT, started counted calories, dropped coke, chips, fatty foods (for the most part). Big thank you from me, hope to give an update soon showing me at the gym...
Psychotext
Member
Good job, now get your ass to the gym.
DUFFMCWALIN
Member
After a week of using bands to stretch/strengthen my rotator cuff I already feel much better benching after OHP. This place gives great advice.
Pancakes
hot, steaming, as melted butter slips into the cracks, drizzled with sticky sweet syrup OH GOD
Good start. Dropping soda and sugary drinks in general is one of the best things a person can do for their health (aside from the Gym of course). I would drink 2 cans a day of mountain dew in highschool and felt sick and tired all the time. A few weeks after dropping soda cold turkey I stopped always being sick, had way more energy, and a much much smaller gut.
Try to get into the habit of hitting the gym on a routine schedule for consistent results. I used to hate every gym session when I first started going, but when you start seeing your lifts increase and your body get stronger and stronger I personally feel excited as hell to go.
The only times I skip the gym are during midterms and heavy exam weeks. And even then I try to make up for those days.
Good luck, don't procrastinate on going to the gym. It's one of the best decisions you can make in your life.
My favorite thing about FitGAF is that you'll get solid answers from real people, that genuinely seem like they care about the progress and health of others. I love the personalities on here, the progress on here, etc. but knowing that I'll get a straight answer EVERY time, is the most inviting aspect.
FitGAF has improved my bench, my DL, my squats, my OHP and many of my accesory lifts a ton. I wouldn't be where I am today (or even close) without the advice here.
D
Deleted member 47027
Unconfirmed Member
I completely credit Brolic Gaoler for helping me fix my shoulder issues. That man is truly a legendary fitness sage and lifter.
Arrowgigantic
Member
My favorite part of the new BroScience.
Agreed. As I said a few pages back, fuck professional videos for form...put Brolic in the OP for all newcomers as mandatory viewing.
ldcommando
Banned
My favorite part of the new BroScience.
Him curling in the bathroom was pretty funny as well : "I missed you guys so much"
That was my favorite part as well
So after doing SS again for about a month and change I switched to gslp since 3 squats a week were killing me. Anyway I realized I wasn't eating nearly enough when I started lifting 2 years ago and that's why my lifts suffered. Now I've actually broken some PRs since I started eating a proper amount of food. I've also noticed I've gotten a bit more swole though my arms are still tiny lol. Decided to throw in curls in my workouts just for that.
Anyway I used to struggle benching 160 lbs but yesterday I benched 160 lbs for 3x5. A year ago I could barely bench that for 3 reps. My deadlift has shot up as well espcially with double overhand grip.
Managed to dl 215 lbs for 1x5 when my max before was 205 lbs for 3 reps. Though now I'm using mixed grip since 225lbs and up is too much for me otherwise. Just dled 265lbs for 1x5 last night. Squats have been the toughest to regain strength in since I've stalled at 210 lbs. I realized I needed to go lower so now they're killing me. I think before I was just breaking parallel so now I'm ensuring I'm well below parallel.
And as usual still trying to get my form right though I've had some help from a fellow lifter who actually knew what he was doing. He gave me some advice and knew what SS was and told me to stick with it. Even though I don't post here like I used to, I sill follow the thread and read all the awesome advice you guys give. Btw for reference I weight about 138 lbs and I'm like 5'4-5'6.
Now here's to hoping I can finally push through and break 100 lbs on OHP. Going to go for 95 lbs tomorrow so if all goes well, I'll be back at attempting 100 lbs for 3x5 next week.
Anyway I used to struggle benching 160 lbs but yesterday I benched 160 lbs for 3x5. A year ago I could barely bench that for 3 reps. My deadlift has shot up as well espcially with double overhand grip.
Managed to dl 215 lbs for 1x5 when my max before was 205 lbs for 3 reps. Though now I'm using mixed grip since 225lbs and up is too much for me otherwise. Just dled 265lbs for 1x5 last night. Squats have been the toughest to regain strength in since I've stalled at 210 lbs. I realized I needed to go lower so now they're killing me. I think before I was just breaking parallel so now I'm ensuring I'm well below parallel.
And as usual still trying to get my form right though I've had some help from a fellow lifter who actually knew what he was doing. He gave me some advice and knew what SS was and told me to stick with it. Even though I don't post here like I used to, I sill follow the thread and read all the awesome advice you guys give. Btw for reference I weight about 138 lbs and I'm like 5'4-5'6.
Now here's to hoping I can finally push through and break 100 lbs on OHP. Going to go for 95 lbs tomorrow so if all goes well, I'll be back at attempting 100 lbs for 3x5 next week.
Chirashi...greatest workout day meal ever?
I want to make love to that dish
I must've missed this tip. Link to post?
I'm on mobile but I believe he was referring to band pull aparts which are God's gift to rotator cuff strength
DUFFMCWALIN
Member
Got banned for having an alt I believe.
Ohh I'm going to do this!!
My shoulder was hurting doing OHP and dumbbell presses and
I also made sure to finally incorporate proper warmups for my lifting. Really makes a difference the next day.
Also for the first time I wasn't able to exceed or meet my previous weight for deadlift.
Maybe I was just tired from squats. I will soon be past 200 lbs squatting.
Any opinion on this plan (the first on that site)?
http://www.bodybuilding.com/fun/wotw28.htm
I've been doing it for the past 1.5 months and have seen quite good results I think - at least my friends and family noticed it and my tees are getting relatively tight. I guess I also changed my diet for the better (eating more and no more candy).
http://www.bodybuilding.com/fun/wotw28.htm
I've been doing it for the past 1.5 months and have seen quite good results I think - at least my friends and family noticed it and my tees are getting relatively tight. I guess I also changed my diet for the better (eating more and no more candy).
Seems like an unnecessary amount of volume for a beginner.
ldcommando
Banned
I'm reading it right now, it's pretty good. Definitely going to try that diet next month.
ldcommando
Banned
That's beautiful and delicious. I had some sashimi as a post workout meal today because I'm doing low carb. Boy, I'm really craving some rice.Chirashi...greatest workout day meal ever?
That's quite a lot of exercises. I used to do this workout plan back in the days and I'm doing it again, it's the same push/pull/legs/rest pattern : Scooby's intermediate workout plan.Based on my very own experience, it works pretty well.
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