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Fitness |OT8| Dad Bods, Bulge Swelfies, and Wait...Do you even lift bro?
- Thread starter Chocobro
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Spiritreaver
Member
Lol, you might be on to something. I was going to suggest just tagging your photos with some of the tags I use. 
But that photo gave me a chuckle.
But that photo gave me a chuckle.Jacksinthe
Banned
Dammit I just left Instagram.
Been trying to build up my front squat so I'm doing it twice a week and only low bar squatting once a week. Did a 4x3 with 240 lbs today and then this AMRAP that I got 9 on. Think my max for the variation is close to 315.
https://drive.google.com/file/d/0B9Jsfqe1mum8ZkY4UXBYdTVlYVU/view?usp=docslist_api
https://drive.google.com/file/d/0B9Jsfqe1mum8ZkY4UXBYdTVlYVU/view?usp=docslist_api
It was pretty amazing to see Vasiliy Polovnikov lift in person, I didn't expect him to drop by Lost Battalion Hall. He snatched up to 180kg and 10s pause back squatted 200kg out of nowhere. The bar bend with that squat was beautiful.
Apparently he was giving a weightlifting seminar several days ago in Brooklyn.
Apparently he was giving a weightlifting seminar several days ago in Brooklyn.
Wulfric
Member
That's cute mkenyon. I'd follow ya if I did the whole Instagram thing.
Squats (blue): 175 lbs, 5x5
Bench (grey): 85 lbs, 5x5
Barbell Row (orange): 90 lbs, 5x5
Current weight (red): 161.4 lbs
Purple is overhead press and deadlift is green. The bench press deload looks a lot more drastic on paper than it does in the gym, lol. I really needed it though. Squats and deadlift are moving right along like champs.
Squats (blue): 175 lbs, 5x5
Bench (grey): 85 lbs, 5x5
Barbell Row (orange): 90 lbs, 5x5
Current weight (red): 161.4 lbs
Purple is overhead press and deadlift is green. The bench press deload looks a lot more drastic on paper than it does in the gym, lol. I really needed it though. Squats and deadlift are moving right along like champs.
Wulfric
Member
It's definitely become a more controlled motion for me; I did 10 reps instead of 5 for my last set since I still had some juice left. Lateral pull downs helped a lot. You can see I hit 115/120 lbs and then started to struggle with it. I probably would have been fine dropping down to 90/100 lbs instead. There's no rush though, and a 115 lb bench isn't on the schedule until week 10 of SL to begin with.
I'm getting the same amount which is not ideal. Maybe around 7hrs per night at most. Need to try to get to bed earlier I guess.
Psychotext
Member
I'm not sure if it's the exercise in general, or the niggling shoulder issues trying to repair, but I seem to be completely melting in bed recently. Even though it's winter I'm going to have to stick on a lightweight duvet because I'm sweating like a motherfucker. I suspect that's partially why I'm feeling so drained when I get up, even though I've slept for a long time.
DivineRage002
Member
That's cute mkenyon. I'd follow ya if I did the whole Instagram thing.
Squats (blue): 175 lbs, 5x5
Bench (grey): 85 lbs, 5x5
Barbell Row (orange): 90 lbs, 5x5
Current weight (red): 161.4 lbs
Purple is overhead press and deadlift is green. The bench press deload looks a lot more drastic on paper than it does in the gym, lol. I really needed it though. Squats and deadlift are moving right along like champs.
What app is that?
Edit: By the way, could someone check my form on deadlift? I have the feeling i extend my legs too quickly and use too much of my lower back to lift the weight.
https://www.youtube.com/watch?v=guEMZpe2ZLs
Word.
I def plateau but what I do is just force myself to go up in weight. So for my 5 rep max, I'll end up doing 4. And I just stay at that weight til I can get 5.
That's worked so far.
Psychotext
Member
That's fine if you're still progressing in reps, but sometimes a plateau can have you stuck at the same reps / weight for weeks, at which point there would be no point in continuing trying to grind out that extra rep.
Makes total sense.
I just hate "losing" that week yanno? Not rational but a feel thing.
Psychotext
Member
Arguably you can lose far more than a week. Depending on your program, a deload could put you three or four weeks back (some have you take off a significant percentage of the weight before adding it on with the original progression rate). See Wulfric's chart above; it'll be a few sessions before he's back to where his bench plateaued.
That said, you could just as easily find yourself stuck on those 4 reps for the same amount of time. Progression is not guaranteed.
That said, you could just as easily find yourself stuck on those 4 reps for the same amount of time. Progression is not guaranteed.
Psychotext
Member
Unquestionably. Your body is far "happier" losing fat when you've been well fuelled than it is after you've spent months on a continuous cut. Makes sense from an evolutionary perspective too (you store fat to survive hard times).
mdsfx
Member
Wow. My mind is kind of blown. Cheat days are almost a necessity?! Guilt-free Saturdays, here I come. #Cooterize
Psychotext
Member
I used the Cooter protocol every week after I'd been struggling with cutting for a considerable amount of time (my intake kept getting lower, but I was losing more muscle than fat). I wouldn't recommend it for people above the low teens in body fat, but next time I cut, I'm doing it without a second thought. Took a massive change in psychology though.... MORE FOOD = BAD. FATTY!
Lol you should have just embraced the dark side a year or two ago. It's amazing how well the body responds to cheat days. And your mind as well.
DivineRage002
Member
Could someone explain that cooter protocol to me? Sounds interesting.
Also I still need a form check on this. https://www.youtube.com/watch?v=guEMZpe2ZLs
Psychotext
Member
Tis just a play on the way Cooter (legendary fitness gaf poster) eats when cutting. One day a week is an absolute blowout cheat day where he eats ridiculous amounts, then is back to being extremely strict for the rest of the week. You gain a huge amount the day after that day, and it's all gone again three days later, and even more before you hit the weekend.
This was from my weight loss chart after I started doing it (it was basically flat before this):
As for the deadlift, first thing I noticed is that you're not going up evenly. On a few reps you have your legs virtually locked out before you proceed to lift with your lower back. On a few reps you seem to fail to hit lockout at your hips (humping the bar). If I was being especially strict I'd argue that you're bouncing the bar a bit off the mats too.
This was from my weight loss chart after I started doing it (it was basically flat before this):
As for the deadlift, first thing I noticed is that you're not going up evenly. On a few reps you have your legs virtually locked out before you proceed to lift with your lower back. On a few reps you seem to fail to hit lockout at your hips (humping the bar). If I was being especially strict I'd argue that you're bouncing the bar a bit off the mats too.
Your back is jerking up which is causing your ass to flare out and your arms to do too much of the lifting. Solidify that and you should be able to lift a lot more.
Also, Cooter is one of our most valued treasures and an absolute behemoth. He advocates the benefits of using cheat days (and I mean Rock-like cheat days) to continuously confuse the body. A lot of us do the same but it's more fun to call it Cooterizing, the Cooter Protocol, etc.
Psychotext
Member
I think those biscuits might be a bit carb heavy for ILB.
That looks more like what a normal american eats.
I got good sleep, feel rested, but my body is aching. I think I'm going to take next week off completely to recover, then go in for 1s week on new years week, then take another week off.
I'm stronger then ever, but I feel like my body wants a break. Damn you old age. I just hate how I get mentally without the gym. It's such a big deal to me to go. We'll see. Today is bench and I know I'm going to knock it out easy.
I got good sleep, feel rested, but my body is aching. I think I'm going to take next week off completely to recover, then go in for 1s week on new years week, then take another week off.
I'm stronger then ever, but I feel like my body wants a break. Damn you old age. I just hate how I get mentally without the gym. It's such a big deal to me to go. We'll see. Today is bench and I know I'm going to knock it out easy.
Jacksinthe
Banned
Whatever the hell it was I just snapped out of my funk this morning. Arms day underway right now. Feel soooooo much better after uninterrupted sleep I'm crushing my bis like they murdered my loved ones. Upped weights on all my lifts today so far and nailing every rep. It feels good to not feel like poop. Hope it sticks around for the weekend.
theytookourjobz
Junior Member
That guy is ridiculously strong. He lifts don't look as clean or pretty as Klokov or Apti but fuck is he strong. Really cool that you got to see him.
Kibble is grain free, top 5 ingredients are meat. No starch fillers.
That's ILB as fuck.
Spiritreaver
Member
Every guy I know who utilizes those gymnastic rings is shredded as hell and stronger than an ox. I'd kill myself on them though, lol.
Jacksinthe
Banned
Don't worry, my newfound layer of bulking body fat will soften the blow as I fail to catch you when you fall XD - I GOT YOU BRUH
Gym went well. But that's it for a while. My left tricep is not in pain, but it feels weird on my warm up reps, but not on the working reps. Either way, this is 6 months nonstop, going to take a week off at least.
Bench today with 3x170, 3x195 and 3x220. Ended with 10x160. Hit every rep easy.
I said it looks like the SAD. Aka Absolutelydisgusting.png.
Bench today with 3x170, 3x195 and 3x220. Ended with 10x160. Hit every rep easy.
I said it looks like the SAD. Aka Absolutelydisgusting.png.
Psychotext
Member
Sadly my time is passed for all of that. Used to love doing bodyweight stuff, but my shoulders just can't take it any more. I'll have a few good weeks with it, and then a little tear / a little pull and it's basically back to square one again. =/
Wulfric
Member
Ah, same here. There's not much sleep to be had during finals week, I'm afraid.
It's the Stronglifts 5x5 app for Android. I use the free version and it works well enough.
Dang it, now I want me some kibble too. >:
Psychotext
Member
FitGAF's Christmas meal. Kibble.
IT'S GOT FIVE INGREDIENTS, AND THEY'RE ALL MEAT.
IT'S GOT FIVE INGREDIENTS, AND THEY'RE ALL MEAT.
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