Go_Ly_Dow
Member
fuck. got a pizza in the oven to rectify this mess
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Fitness |OT7| #Swelfies, Trap Lords, and Quadzilla
- Thread starter FallingEdge
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fuck. got a pizza in the oven to rectify this mess
KETO PARTY
I had a cheat meal last night (sister's birthday) and I'm back on the meat wagon. Shat my brains out at lunch
Totally cool for your sisters celebration. As long as you're back on the wagon broseph.
I add 5lbs on every lift other then deadlift, which I add 10lbs. Reason being that I am pretty far along on squats or I would be doing 10lbs on that also.
MrOogieBoogie
BioShock Infinite is like playing some homeless guy's vivid imagination
So I'm doing it right or not? lol
D
Deleted member 47027
Unconfirmed Member
Yeah, my ass is reminding me why I don't do cheat meals. State of flux. I hear water scooshing through my innards.
I don't feel I have a license to offer critique on the ohp lift but dude, I have to commend you for your arm control, each rep looks really symmetrical. You control the movement very well, there's great range of motion and the barbell follows a precise path,
from my perspective, you nailed it but maybe other guys can point at areas to improve..
Brolic Gaoler
formerly Alienshogun
I'd get the book to better understand what's going on.
And you add 5 to your training max for upper body and 10 to your training max for lower body. Not to your 1x.
Chittagong
Gold Member
Well, damn. Either way, upper back work it is.
KETO PARTY
I had a cheat meal last night (sister's birthday) and I'm back on the meat wagon. Shat my brains out at lunch
That sounds like the exact outcome of my three mid-keto Quest bars last Saturday. Holy jesus. Also, I'm pretty sure Quest bars kicked me out of ketosis.
Yes but use the calculator. I just put in my new maxes that I want and it does the calculations for me.
http://blackironbeast.com/5/3/1/calculator
You will get there!
just take it easy, train your core like the doctors say and you will get there! I believe in you! Will keep working out! I have four days off and I intend to work out like a dog haha.
Respect! That's awesome!
Seriously. Amazing!----
Hahaha you all will laugh at me but I have the weakest arms everrrrr. I did 20 minutes of kickboxing and then my strength circuit for 35 and upped my weights from... 3lbs to 5lbs and my arms are in so much pain. I can't lift themmmmmm.
DoktorEvil
Banned
Roommate and I have been doing Starting Strength for the past month and we're already about to stall on OHP, though to be fair, I think we started a little too high (should have just started with the bar). Last set we did was 80lb. and it took a lot of mustering to get through it. I'm pretty sure my form was absolute shit as I think I can still feel some pain in my back.
Before we do the exercise again on Friday, is there any arm exercises I can do to possibly increase my likelihood of performing better on Friday? Stretches or even a few barbell lifts (I've got a squat rack with barbell that I lift with and nothing much else). I've got another day of lifting on Wednesday, but that's Bench Press.
Before we do the exercise again on Friday, is there any arm exercises I can do to possibly increase my likelihood of performing better on Friday? Stretches or even a few barbell lifts (I've got a squat rack with barbell that I lift with and nothing much else). I've got another day of lifting on Wednesday, but that's Bench Press.
Yeah riiiiiight. 5 is already way too heavy for me. I've always had weak as hell arms (like can't even hold in a pull up for a second weak). So...the fact that I could press, curl and do kick backs with 5lbs for 25 minutes is like impossibly good for me.
NubCakes09
Member
Woah! Very impressive man!
So Brolic (and FitGAF in general,) I was Deadlifting last Tuesday and halfway through my set of 435 for 5, the trainer at my gym (he's a "fitness" trainer) runs up to me mid set and says "Tom (my name) stop! You're killing your back; if you can't go down slowly you are doing too much. When you go down that hard you are severing your spine". I was pissed as shit because he interrupted me mid-set, and my form is pretty damn good. I ignored him and kept on doing my set.
Now, my form is very similar to Brolic's, and so when I put the weight down I don't put it down gently.
I have two questions for FitGAF: 1: What is the proper way to put the weight down during a Deadlift? 2: Is it even possible to sever your spine by putting the weight down hard during a Deadlift?
The deadlift movement is considered complete when you lift the weight and are standing with it. Lowering the weight slowly when you have a lot packed on the bar is just asking for trouble. I personally don't drop the weights outright, but I keep my hands on the bar and only have about 15% grip when I drop it back to the floor.
For my 135/225 warm up sets, I do lower it somewhat slowly though, anything over 3 plates, forget it.
A controlled drop. Drop it and tell this guy to mind his own business. I've never heard of severing your spine and find it highly unlikely.
D
Deleted member 17706
Unconfirmed Member
It's unlikely that there is much you can do if your goal is to hit 85 lbs. on Friday when you had a hard time pulling off 80 lbs. Definitely follow the program and de-load if you're not able to complete your sets.
We were able to complete our sets, it just wasn't pretty. And what does "de-load" mean? I remember hearing it a while ago and never really understanding it. I'm guessing it has to do with failure? Probably a good thing to learn then as my inability to continue once failing is what stopped me in this program several times before. I'm okay with failing a lot, but I'm not okay with having no plan on what to do after failing. Like let's say this Friday, on my first set of five, I fail to make it to five. What do I do for my other two sets? What do I do on Wednesday if I do this set again and fail?
Damn, I imagine it's constant too. Hope it gets better soon.
Deadlift is a concentric exercise and not eccentric.
But most gyms frown upon just dropping the weights with the loud crash.
So you just have to do do what you can to minimize the noise and that might mean dropping the weights slower and with lower weights. I would also note that you have a higher chance of getting injured when you lower the weight slowly so you should take that into account as well.
D
Deleted member 17706
Unconfirmed Member
Have you had a chance to look at the Starting Strength Wiki? It's a pretty good resource if you're on the program.
Regarding deloads, start here:
http://startingstrength.wikia.com/wiki/FAQ:The_Program#Stalling.2C_Resetting_and_Progressing
It is. Since 1am. I woke up 4 times last night in pain. You know that pinched nerve feeling you sometimes get when lifting and it goes away in a couple minutes?
Yeah I've had that feeling for 18 hours now.
Worst part is I wanted to see my doctor but she said go to the ER. The ER doctor is like eh take your pain meds if it's not better by Thursday we'll do more.
I'm not paying the 100.00 co pay for that ER visit. Luckily I have the paperwork saying it was caused by my IV. Gonna fight it saying it wasn't my mistake.
Brolic Gaoler
formerly Alienshogun
He's a an idiot. "Severing your spine?" Get the fuck out of here.
I train for powerlifting. The only time I put the weight down slowish is on warm ups to get the muscle ready. At heavy weight or for reps slowly putting the weight down will only needlessly fatigue you. So I let the weight down as effortlessly as possible but keep it under control.
Now for BB I'd do slow controlled reps both concentric and eccentric.
And for reference, the deadlift is considered a complete lift once it's locked out. Anything after that is simply resetting the bar.
That's pretty much what I wish I had read months (years) ago. Thanks a lot for the help.
EDIT: Guess I oughtta pick up some 1.25lb. plates.
EDIT2: I've been doing
Squat 3x5
BP/OHP 3x5
Chin-ups 3 sets (Wednesday), Pull-ups 3 sets (Friday), Deadlift 1x5 (Sunday)
Forgot where I saw this years back, but I don't see it on this list. Should I switch it up?
DragonKnight
Member
I need tips on a good post workout/fourth meal shake. Something with a ton of calories i can blend up and drink. Its gotta be cheap though. Im thinking peanut butter and ice cream and a banana but what else can i add?
Olive oil, coconut oil, oats, nuts, fruit.
D
Deleted member 17706
Unconfirmed Member
Elliott Hulse, huh... Can't say I'm a fan.
Psychotext
Member
Lot of shit choices there. Though charliejames brings the hotties.
D
Deleted member 17706
Unconfirmed Member
Great John Oliver show clip ranting about Dr. Oz and the supplement industry in general.
http://www.neogaf.com/forum/showthread.php?t=843110
https://www.youtube.com/watch?v=WA0wKeokWUU&feature=youtu.be
http://www.neogaf.com/forum/showthread.php?t=843110
https://www.youtube.com/watch?v=WA0wKeokWUU&feature=youtu.be
I used to be, and he still does some things I appreciate but he's gone pretty nutty.
toddhunter
Member
Kino Yoga was umm... ... ... what was I talking about again?
Then I'm not terribly far way from my goal of 10%. I think I just need to be stricter with my diet. Thanks guys.
You're 3 or 4 weeks of very strict eating away. Go get it!
RumblingRosco
Member
Engage glutes and flare lats. I can handle that. Thanks for the input. I consider you to be one of the most straight forward guys in FitGAF, so getting a "not bad" from you gives me some confidence that I'm on the path to good OHP form.
Thanks sphinx. I'll be loading up videos of my other compound lifts soon and I'm hoping I get as positive of a response as my OHP, but I suspect my squat and deadlift will be quite a bit worse as they're always the trickiest in my opinion
Ok GAF bros and gals. Estimate my bodyfat.
I think 13%. The lighting isn't doing you justice as there's a heavy shadow over your abs with no real highlights, so it's harder for us to see any definition there. But, if you're going for 10%, you're certainly well on your way. Good luck.
That's good to hear. I'm thinking strict diet + 4 cardio days a week will get me then. Or do I need to more cardio than that? My cardio is usually 2-3 miles of run/jog cycles.
The cardio isn't necessary actually. If you do it make sure to get plenty of protein. With a calorie deficit and heavy cardio you're going to need plenty of protein to keep as much muscle as possible.
God Dayumm
Banned
Squats!
Ok, I can see the obvious issues myself, shameful. I am rounding the back as I go down, and I am not quite breaking parallel. I swear I try to maintain the back extended, even wear the belt for that, but damn there's still lots of work to do. What other issues do you see guys? Any tips?
SAMPLE 1
SAMPLE 2
Ok, I can see the obvious issues myself, shameful. I am rounding the back as I go down, and I am not quite breaking parallel. I swear I try to maintain the back extended, even wear the belt for that, but damn there's still lots of work to do. What other issues do you see guys? Any tips?
SAMPLE 1
SAMPLE 2
You're exaggerating two things: 1)the forward bend at your hips at set up and 2)the actual hip breaking motion. You need to be a lot more upright than you currently are before your descend into the squat. Right now you are bending way too far over at the waist, which is causing you to put a lot of stress on your lower back and is turning the lift into a goodmorning as you come up. Unlocking the hips does not mean to bend over at the waist, but rather to roll the hips back so you can open them up and descend down into the squat. When it comes to clearing your hips, it looks as if you're doing this by flexing your lumbar spine. As I said above, you need to roll your hips back and brace your core. It looks like you pretty well understand the general concept but imagine you are trying to sit down in a chair. Would you flex your lumbar spine to sit? No, you'd shift your weight back onto your heels as you use your entire spine to guide your butt into the seat. As you are currently doing you aren't maintaining a strong, neutral spine angle.
The main reason why you aren't breaking parallel is because of these two things. You aren't clearing your hips properly which limits how far you can descend into the squat, and when you actually do descend your spine angle is all kinds of fucked up which is causing you to essentially fold in half at the waist as you can see at about :36 in your second video. The folding in half thing also tells me that your weight is likely towards the balls of your feet as opposed to middle/back. It's bringing the entire lift forward which is another reason why you're essentially being hindered by the presence of your quads in the path of your descent
The past two weeks. I've up my protein intake considerably and my dinners consist mostly of only protein. I do think I'll have to eat a bigger deficit as I've probably been doing around 300 cals deficit. Anyways thanks for the advice.
rokkerkory
Member
Ok GAF bros and gals. Estimate my bodyfat.
12-14%
You're welcome. It's mostly trial and error. What may be an acceptable amount of calories for me to cut up quickly may be different than your number. Just keep counting and keep tracking. If you are unsure always round up. Good luck.
Let's say u go for a 1500 calories diet. And you go jogging which cuts out 400 calories. Can I equalize those 400 calories with more food? Basically you eat 1900 calories in the end but lose 400 due to jogging. Or is it better to stay at 1500, even with jogging. So u end up with 1100 in the end?
Simple question. But I wasn't sure about it.
Simple question. But I wasn't sure about it.
RumblingRosco
Member
You figure your basal metabolic rate based on age, height, weight, etc. Let's say that comes out to needing around 1,900 calories a day to maintain your weight. If you want to lose weight, you would eat less than 1,900 (maybe 1,500 or more or less depending on your goals/time frame). If you go jogging and it burns ~400 calories, then yes, you'd need to eat 400 extra calories that day. So if you were eating 1,500 but went jogging and burned 400 more, you'd want 1900 for that day. You should still be on the path to weight loss. Basically, if you don't add more calories to compensate for extra calories burned on particularly active days, you're going to lose weight too rapidly and end up losing excessive amounts of muscle.
That's my understanding, anyway.
EDIT: You also need to account for your general activity level, so please see this post for some clarification.
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