Great day at the gym. Ohp with 5x130, 5x150 and 5x170. Ended with 10x130. Hit every rep.
That gets trimmed. And I'm far from young lol.
That gets trimmed. And I'm far from young lol.
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Fitness |OT8| Dad Bods, Bulge Swelfies, and Wait...Do you even lift bro?
- Thread starter Chocobro
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Bench using a rack (squat or power) with the safety arms. That's how my gym does it.
Yeah, it's just that my gym has 3 flat benches but only 1 power rack.
Strong as hell bud. You're a scientific anomaly...eats 1x every 2-3 days, lifts a ton! Nice work...keep it up
Hmm. You may want to tinker with sub 50 for a week if you're up to it. Otherwise I second what Spirit said, add some HiiT training 3 times a week. Are you still around 2,000 calories?
Thank you sir. I'm excited for next year where there won't be as many events. Will be a lot easier to be strict again. Right now things are all over the place. But I'm so happy that it's not bothering me in the slightest. I've never seen my abs so easily as I can right now. It's nuts.
Psychotext
Member
Man, he's actually fucking lucky that he didn't have clamps on the bar, or he'd likely be dead right now.
Edit - I just went and checked mine, the bar wouldn't be able to fit down there... just. :O
Jacksinthe
Banned
Yo WTF.
It looks like there's nothing holding it to the frame in the video. Some simple clips or something would make it a non-issue.
D
Deleted member 17706
Unconfirmed Member
That's because they probably aren't breaking parallel (or even hitting parallel).
I can only speak from my experience in a couple of gyms, but most people load up the weights heavier than they should be and do quarter depth squats.
Jacksinthe
Banned
Ass to grass every time. I pretend my hams and calves are a panini press.
Spiritreaver
Member
+1 to going low carb for a short period.
I completely forgot about how I started messing with my carbs around the same time I hit that plateau. Man it's been so long, lol. So it was either that, HIIT, or both.
You ain't seeing me then! Nah, that's a standard gym squat. Everyone here knows how difficult it is to dig yourself out of a below parallel squat so for your average gym bro who wants to look like a boss and load up the bar the only way they can do so is by doing quarter reps. The funny thing is nothing makes you look like less of a boss than moving your butt down 2 inches and calling that a squat.
Jacksinthe
Banned
The nice thing about full ROM ATG squats is you use less weight, less stress on joints, easier to handle and control. Why people don't dig as far as they can i have no clue. Doesn't make them easier, but it feels much better, IMO.
Because it's a mini game of competition with how many plates they can put on the bar.
Psychotext
Member
Funnily enough, I had to drop my spotter bars earlier as I managed to hit the weights when I hit the bottom of the hole. Luckily I was still on a warmup set when it happened.
Bit of a pain switching heights between bench and squat, but I'll live.
Bit of a pain switching heights between bench and squat, but I'll live.
1st world problems
Psychotext
Member
My sleeves got sweaty too, which seems fairly unacceptable to me.
I have to do that between sets with my wife, since she's 5'1" and I'm 6'.
Jacksinthe
Banned
Honestly this is why I'm always careful when benching and I don't use clamps.
Plus I never really do 1rm.
I actually tried my heaviest bench today with a 225x5 attempt and I could only get 3 reps in.
Maybe if I had a spotter I would have pushed it but my hand has been all weird lately after chopping wood.
killertofu
Member
I've had a terrible workout week. I'm not sure if I injured myself or if im plateauing but I haven't been able to finish my reps. My left hip is just in pain every time I try to squat.
Wulfric
Member
Yikes, that would be an awful way to go. Lucky he got out relatively unscathed.
So I decided to deload on bench press today due to the whole wobbly arms thing. SL has the end of week 5 at 80 lbs for bench, and at this weight my form and control felt much better. I was doing 120 last week, but it just didn't feel safe once I got to sets four and five. Hopefully this extra time gives me to build back up the right way.
Squats: 165 lbs, 5x5
Bench: 75 lbs, 5x5
Barbell row: 85 lbs, 5x5
Current weight: 160.4 lbs
You probably know this but try increasing about 100kcal every 5-7 days. Preferably from carbs (if your fat intake is good enough).
Try to get around to what your maintenance intake should be at your bodyweight. If you can get there without gaining fat, great. Then you can drop your calories again to whatever you want to.
I'm currently at 1600kcal and I should aim for ~2400kcal (which should be my maintenance with around 4-6hr activity per week, BMR x 1.35). If I can get there without gaining noticeable fat, it would be pretty great. Then if I'm not lean enough, I can easily drop my calories back to 1800 or so for a few weeks.
brokenbeans
Banned
Didn't know this time of the year made it so difficult to get in a good session.
Work has been insane lately luckily I'm on my feet all the time and life in general is just unpredictable. Got to the gym after work yesterday and started cardio and found it really hard to focus.
So thought I would try weights, nope! Finally settled on a swim which went well and chilled in the tub.
Roll on January.
Work has been insane lately luckily I'm on my feet all the time and life in general is just unpredictable. Got to the gym after work yesterday and started cardio and found it really hard to focus.
So thought I would try weights, nope! Finally settled on a swim which went well and chilled in the tub.
Roll on January.
Spiritreaver
Member
Holy shit guys.
My gym got an adjustable squat rack with a platform. FINALLY.
The caveat is that it's the only one in the gym, which means I'll have to workout in the dead of night to have access to it.
My gym got an adjustable squat rack with a platform. FINALLY.
The caveat is that it's the only one in the gym, which means I'll have to workout in the dead of night to have access to it.
SilentSoldier
Member
I use a belt and straps though. Everything beyond 2 plates has been killing my wrists, so I've got to use a strap or I'll probably end up injuring them. I do at least make an effort to make it parallel or lower. The heavy weights (I'm at 270 now after a week off) have been a bit much on my knees, I might have to get a knee brace soon.
Ugh, wrist straps, weight belt, and knee brace, am I becoming a gym bro?
Psychotext
Member
This might sound like a stupid question... but shouldn't your traps be bearing the weight? I can't say I've ever felt significant pressure on my wrists doing squats, and I'm a big baby when it comes to my tiny little wrists (I wrap them for basically everything).
Or is this low bar? I know nothing about low bar.
Or is this low bar? I know nothing about low bar.
Jacksinthe
Banned
For me, personally, I use a slightly lower bar. I'm tall and go ATG so to help keep the bar inline above my heels I bring it a tad lower and apply pressure as if I'm trying to bend the bar over my mid shoulders. This helps me keep the bar from slight shifts and helps with my balance. I go over with my thumbs (not a grip). I've never felt wrist pain, though.
I used a belt most days now but only on my working sets.
SilentSoldier
Member
Honestly, I don't know, if that is the case, then I may be holding it wrong because my wrists are on fire once I go beyond 2 plates on squatting.
Try skipping cardio for a day or two, and then try again. On my run days, I'm usually down 15-20lbs on the squat and struggle big time.
I had the exact same thought. My hands just stabilize it.
I'd definitely get a form check vid, sounds like something is going wrong.
I had some flat sole shoes that I recently swapped out for these guys. Though they are nice in squats, where I noticed them most was in OHP. I felt much more stable.
Psychotext
Member
Holy shit, those things are $140 in the UK. Nooooope.
Adidas Adipower and Nike Romaleos. They were on sale very frequently the last few months. Of course these are the high end weightlifting shoes.
If you want something cheap, get the Wei Rui Warriors.
mdsfx
Member
I was celebrating finally getting past it lol
Psychotext
Member
...and it only took gaining 30lbs!
On the subject, I'll be watching my lift / bodyweight ratios very carefully over the next couple of months.
Riiiiight. Maybe I should drink my coffee a bit sooner.
mdsfx
Member
Lol. Gained 15lbs, squat went from 195 to 235 so far for 5x5.
Psychotext
Member
I think I'm up something like 7lbs at the moment, not really noticing any significant increase in strength though. My squat and deadlift are up, but they hadn't really plateaued. My bench and OHP have gone no-where, as usual.
I'm still up 8lbs from my previous lowest. Don't see any difference physically, and my abs are showing better then ever. Dunno, I'll hopefully fix my sleep and eating next year once all these events are over. I gave my girl her Christmas gift early yesterday, got her the note 4 with a 128gb microsd and accessories. She got me all black converse all stars which were really nice.
Feel OK for the gym today.
Feel OK for the gym today.
Psychotext
Member
I find these guys crazy impressive (Calisthenic Movement): https://www.youtube.com/watch?v=x-WosgklhR0
Team Jones
Member
I've been training with my homie for a couple month now, but with my recent move I've had to starting working our solo during the week. I'm got a new routine; PHAT: Power Hypertrophy Adaptive Training.
It's a upper lower slip which I love because I get to hit each body part twice a week. I want to up my chest game.
It's a upper lower slip which I love because I get to hit each body part twice a week. I want to up my chest game.
Definitely some great advice here. Thanks guys.
I stepped on the scale this morning after a great cardio session last night combined with a pretty low carb day and it read 191. I nearly threw the scale at the mirror.
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