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[Dead Prince]

Woot. Hit a squat pr. I've been lagging so much and been psyching myself out all this time. But today was to test out my 1rm. The last time I tried 315 was about a year ago? And since then I just haven't been in the right mindset
Idk what made today different but when I was working up to 285 I went ahead and did singles and added 10lbs after each one. Got up to 305. Was like. I probably can't do this but I went down and went up so quick. I was like whoa. That was pretty easy. So I tested 315. Was like man. Been too long. Set up walked out. And went down. And up. Again. I was like whoa. Went super fast. I was like shit. Let me keep going. 325... Nailed it. 335.. nailed it but I stopped there because there was an Adrian guy wanting to use the rack since forever. But man. I think I could have gotten at least 365… either way Im satisfied with this since I was stuck at a plateau for ages.


I'll take the 335 as pr. . Got bench and deadlift to try this week.

 

[Szu]

finally got past a 2 plate deadlift. surprisingly felt light. time to chase that 3rd plate

Cool, good luck, the 3rd one is always a doozy.

 

[Psychotext]

I wonder when I'll be able to lift again. I have no idea how long ribs take to heal.

 

[Jacksinthe]

I wonder when I'll be able to lift again. I have no idea how long ribs take to heal.

I took a hit to the ribs a few years back in a tournament, dude snuck one in when the ref called it, raised my arm and the pos just threw one out because he was pissed lolol. Not fun. Fractured but not broke. It took a few months to get back on my feet with training and recurring pain for about a year. I blame the lengthy heal on my eagerness to get back at it and subsequent tournaments didn't help the process :|

Wife was in a horrible head-on by a drunk driver years ago when we first met. She still has pain occasionally almost 12 years later.

 

[Psychotext]

Yeah, is an annoying one, I was feeling my lower rib injury for bloody ages after it happened, but I don't remember when I decided that I'd be OK to train again.

I'm just about alright doing turbo trainer work (my output is shit though, and breathing is hard), but I'll wreck myself if I lift anything. It's still difficult just getting out of bed.

 

[Jacksinthe]

Then take it easy. Ribs are one of those things that take a while due to the nature of movement always agitating it. Just need to take it slow and give it time.

 

[KillerBEA]

So tired. Skipped my Back Squat session yesterday since my back felt like hell, so I did it right after my Bench Press workout today. I also did the accessories I skipped on Monday. So much stuff done today, worth it tho.

 

[bchamba]

Meet on Sunday. Going in today for my last deload workout, all 3 lifts for 3 singles at around 50-60% then resting until the meet.

 

[Brolic Gaoler]

Meet on Sunday. Going in today for my last deload workout, all 3 lifts for 3 singles at around 50-60% then resting until the meet.

Openers? Goals? First meet? What fed?

 

[FallingEdge]

Your face says it all.

i look like my entire body was stung by bees

 

[bchamba]

Openers? Goals? First meet? What fed?

USAPL, first sanctioned meet for me. Opening with a 407 squat, 292 bench, 485 dead. Would like to hit between a 440-450 squat, 320 bench, and 530 dead at 205.

My little bro is competing too, at 183, and for him we're aiming for a 500 squat, 305 bench, and 620 dead.

 

[Tater Tot]

Guys when I squat I get wrist pain when im under the weight in my right wrist. Also it only happens when I am doing my work sets.

What am I doing wrong? I should feel no pain/discomfort in my wrists right?

Any help would be greatly appreciated. (I feel discomfort only in my right wrist)

 

[Dead Prince]

USAPL, first sanctioned meet for me. Opening with a 407 squat, 292 bench, 485 dead. Would like to hit between a 440-450 squat, 320 bench, and 530 dead at 205.

My little bro is competing too, at 183, and for him we're aiming for a 500 squat, 305 bench, and 620 dead.

Good luck to the both of you.

 

[SeanR1221]

USAPL, first sanctioned meet for me. Opening with a 407 squat, 292 bench, 485 dead. Would like to hit between a 440-450 squat, 320 bench, and 530 dead at 205.

My little bro is competing too, at 183, and for him we're aiming for a 500 squat, 305 bench, and 620 dead.

Good luck man. Crush it and get some video for us!

I mean, i don't really think about it when I put all that shit on, but after the headband to collect all the sweat (it'll sting the eyes), the glasses for glare, the watch for pace, and the armband for my phone, I look... stupid lol. OH and gray running shorts make your sweat look like you've pissed yourself

Unflattering race pics FTW

This is awesome! Another fit gaf certified dad bod

 

[Brolic Gaoler]

USAPL, first sanctioned meet for me. Opening with a 407 squat, 292 bench, 485 dead. Would like to hit between a 440-450 squat, 320 bench, and 530 dead at 205.

My little bro is competing too, at 183, and for him we're aiming for a 500 squat, 305 bench, and 620 dead.

I've done several meets. If you need any advice hit me up. Bring chalk, a towel, extra socks and extra underwear, plenty of gator aid and simple carbs. It's gonna be a long day but you won't wanna eat anything heavy.


Solid planned numbers btw. Don't feel like they're set in stone though. Also remember once an attempt is taken, you can go up, but you can't go back. Don't bomb out. It's best to start low.

 

[SeanR1221]

Not letting injuries get me down and I'm embracing the hyperyrophy life. I can even see a tiny vein on my shoulder when I strict curl!

At 177 on average. So that's 2lb increase in 4 weeks, exactly what I wanted. Eating 2800 calories most days. Feeling good!

 

[Brolic Gaoler]

Today's training. Front squat 315lb X 3. Speed deadlifts and barbell row 405lb X 3. All things point to my highest deadlift (620+ ) yet at the meet this December.

https://youtu.be/UXWuJSlRbVQ

Not letting injuries get me down and I'm embracing the hyperyrophy life. I can even see a tiny vein on my shoulder when I strict curl!

At 177 on average. So that's 2lb increase in 4 weeks, exactly what I wanted. Eating 2800 calories most days. Feeling good!

Glad you're keeping the motivation up bud.

 

[mdsfx]

Not letting injuries get me down and I'm embracing the hyperyrophy life. I can even see a tiny vein on my shoulder when I strict curl!

At 177 on average. So that's 2lb increase in 4 weeks, exactly what I wanted. Eating 2800 calories most days. Feeling good!

Injuries are the worst. I went through so many last year. They hurt more mentally than physically most of the time. Respect them or they will f*ck you up! Hang in there man.

Today's training. Front squat 315lb X 3. Speed deadlifts and barbell row 405lb X 3. All things point to my highest deadlift (620+ ) yet at the meet this December.
https://youtu.be/UXWuJSlRbVQ

"Barbell row 405lb X 3"...Does not compute

 

[Dusk Soldier]

Guys when I squat I get wrist pain when im under the weight in my right wrist. Also it only happens when I am doing my work sets.

What am I doing wrong? I should feel no pain/discomfort in my wrists right?

Any help would be greatly appreciated. (I feel discomfort only in my right wrist)

Are you using the low-bar squat technique?

Wrist pain isn't uncommon there, lots of lifters start wearing wrist wraps to add stability.

 

[Eklipsis]

Ok so after switching around a few medications I've gained almost 45lbs, switched to something else and now I'm sitting at about 245 at 6foot tall.... So I've got another membership but to a different gym that has free weights.

So my question is what type of program should I use to gain strength and lose weight? Ideally I'd like to get down to 190 lbs, I was doing 5/3/1 before.

 

[Psychotext]

Wow, the crap you get for hotel breakfasts. It's no wonder most people who travel for work get fat.

 

[Jacksinthe]

Not letting injuries get me down and I'm embracing the hyperyrophy life. I can even see a tiny vein on my shoulder when I strict curl!

At 177 on average. So that's 2lb increase in 4 weeks, exactly what I wanted. Eating 2800 calories most days. Feeling good!

Niiice! Looking jacked, dude.

-

Last day of lifting then I take a week off before I start my next bulk. By week off I mean I am removing our old fence surrounding the entire property with hand tools only. I may not be able to remove all posts by hand, the rotted ones should break easy but I may have to cheat with a saw. Otherwise it's fist, feet, sledge and pick-axe. Active rest weeks are good. Just need to watch my glucose in any heat. I have the week off of work so I can sleep in til like 5AM which is godly.

 

[Szu]

Not letting injuries get me down and I'm embracing the hyperyrophy life. I can even see a tiny vein on my shoulder when I strict curl!

At 177 on average. So that's 2lb increase in 4 weeks, exactly what I wanted. Eating 2800 calories most days. Feeling good!

God Bless America!!!

 

[DivineRage002]

Guys when I squat I get wrist pain when im under the weight in my right wrist. Also it only happens when I am doing my work sets.

What am I doing wrong? I should feel no pain/discomfort in my wrists right?

Any help would be greatly appreciated. (I feel discomfort only in my right wrist)

Maybe your wrist is at a weird angle, depending on the length of your arm I'm guessing.

Did you try holding the bar at a wider angle? Might help. You definitely shouldn't feel any pain at all in the wrists.

 

[Imp the Dimp]

Man I'm losing weight almost too efficiently. Did 140kg deadlifts yesterday (4x5) and it killed my back. Someone even came over to correct me on my awful execution. I hate drive-by trainers but he had a point. I'm growing weaker but eh, worth it. I'm dropping a few plates on DLs in the future though.

 

[ldcommando]

Weighed pull ups progressing fine.

Did 4 sets of 5 reps with 50lbs added.

Next week should be fun

 

[KillerBEA]

Welp messed up. forgot my notebook at home so I didn't know what weight i had to do for Deadlifts. Ended up guessing wrong and undercutting it by 7.5 lbs :|

 

[Psychotext]

Lol, looking up the nutrition on the menu for the place I'm at tonight... Only a couple of items sub 900 kcal.

MTP would do just fine here.

 

[TheFlow]

whats the point of creatine again?

 

[mdsfx]

whats the point of creatine again?

Where's jacksinthe when you need him?

Increasing ceatine, which is already in your body, increases water retention. Apparently having more water in your muscles allows more room for growth, or something to that effect. I'm sure someone else will chime in with a more technical explanation.

Related: up your water intake on creatine, especially if you have a history of kidney stones.

-----

Unrelated: Swimming started out so rough a couple of months ago, but I've already hit my goal of being able to swim 400m non-stop for the triathlon sprint next year. I know this isn't much for some people, but i was never a good swimmer. I did 4 sets of 400m yesterday to total 1 mile. There's still so much to learn and improve though. I love it!

 

[Chorazin]

whats the point of creatine again?

Draws more water to your muscle, which encourages tearing, which is what you're doing when you lift. You tear the muscle so it heals and becomes stronger.

 

[Dusk Soldier]

Where's jacksinthe when you need him?

Increasing ceatine, which is already in your body, increases water retention. Apparently having more water in your muscles allows more room for growth, or something to that effect. I'm sure someone else will chime in with a more technical explanation.

Related: up your water intake on creatine, especially if you have a history of kidney stones.

-----

Unrelated: Swimming started out so rough a couple of months ago, but I've already hit my goal of being able to swim 400m non-stop for the triathlon sprint next year. I know this isn't much for some people, but i was never a good swimmer. I did 4 sets of 400m yesterday to total 1 mile. There's still so much to learn and improve though. I love it!

Draws more water to your muscle, which encourages tearing, which is what you're doing when you lift. You tear the muscle so it heals and becomes stronger.

uh no.

Creatine is stored around your muscles. It's used by your body as a source of energy. It's found naturally in foods, the best source is typically meat.

However, the typical diet won't saturate your body with creatine, that's why supplementing it can greatly increase your creatine stores.

When working with high intensity loads, your body can turn stored creatine into energy to power your muscles. This process is faster than either the aerobic, or anaerobic energy systems. This gives the ability to squeeze out an extra rep or two when working with heavy loads.

So by supplementing with creatine you can slightly increase your workout volume, without worrying about dropping your workout intensity.

 

[TheFlow]

Thanks for the answers guys.


Also I just two big ass slices of pepperoni pizza with soda after my workout. :/. Sometimes you gotta cheat mane

 

[MrToughPants]

Creatine is great if you're not eating lots of red meat.

 

[Szu]

i look like my entire body was stung by bees

Well, that would explain how you got your booty.

 

[MrToughPants]

Giant sweet & sour chicken balls and ginger beef for supper.

 

[Szu]

Giant sweet & sour chicken balls and ginger beef for supper.

Dammit, you posted extra beef and balls in this pic too.

You're giving new definition to food porn.

 

[FallingEdge]

Well, that would explain how you got your booty.

LMAOOO

 

[Mediking]

Now that I'm making good money again, I can finally get back into dieting correctly. When you don't have a job or have a bad paying job, you're almost forced to eat bad because it's so cheap. But no more!

Once again... any advice for beginners? Like I wanna lose weight and get muscles. I can visit my gym at college 3 days a week for roughly an hour and 30 minutes.

 

[Joey Fox]

Woot. Hit a squat pr. I've been lagging so much and been psyching myself out all this time. But today was to test out my 1rm. The last time I tried 315 was about a year ago? And since then I just haven't been in the right mindset
Idk what made today different but when I was working up to 285 I went ahead and did singles and added 10lbs after each one. Got up to 305. Was like. I probably can't do this but I went down and went up so quick. I was like whoa. That was pretty easy. So I tested 315. Was like man. Been too long. Set up walked out. And went down. And up. Again. I was like whoa. Went super fast. I was like shit. Let me keep going. 325... Nailed it. 335.. nailed it but I stopped there because there was an Adrian guy wanting to use the rack since forever. But man. I think I could have gotten at least 365… either way Im satisfied with this since I was stuck at a plateau for ages.


I'll take the 335 as pr. . Got bench and deadlift to try this week.

I like to think this is what will happen when I start eating at a surplus again. Nice work.

 

[FreddieQuell]

Now that I'm making good money again, I can finally get back into dieting correctly. When you don't have a job or have a bad paying job, you're almost forced to eat bad because it's so cheap. But no more!

Once again... any advice for beginners? Like I wanna lose weight and get muscles. I can visit my gym at college 3 days a week for roughly an hour and 30 minutes.

How much weight you need to lose? If it's a lot I'd suggest just going on a big deficit and not expecting to gain much strength/muscles until you get to a good weight. Otherwise just stick near maintenance.

 

[Mediking]

How much weight you need to lose? If it's a lot I'd suggest just going on a big deficit and not expecting to gain much strength/muscles until you get to a good weight. Otherwise just stick near maintenance.

What do you mean by big deficit?

I'm like.... 225 or 230 pounds. 5'8? Or 5'9. I have a weird body where my arms and legs are skinny but I have somewhat of a belly. My thighs are big too. Hahaha.

Really determined to become sculpted.

 

[FreddieQuell]

What do you mean by big deficit?

I'm like.... 225 or 230 pounds. 5'8? Or 5'9. I have a weird body where my arms and legs are skinny but I have somewhat of a belly. My thighs are big too. Hahaha.

Really determined to become sculpted.

Alright, so that puts you in the obese BMI category, so you probably have quite a bit to lose to get aesthetic/sculpted. By deficit I mean a calorie deficit. It just means eating less than your body needs, creating weight loss. When I say big deficit I mean eating a lot less, so you probably won't be able to gain much muscle (gaining muscle requires being in a calorie surplus or near your maintenance). If this is confusing or you're not familiar with it download an app called myfitnesspal. You enter in your height and weight and how fast you want to lose weight and it'll give you a ballpark estimate for how many calories you need to eat each day to lose the weight. And then you continue using it to count everything you eat and drink. Aiming for 2 pounds a week of weight loss is a good goal.

I'm sure someone more knowledgeable on the exercise part will chime in, but really just do all the big barbell lifts. Doing those 3 days a week for an hour per session for a few months will get you off to a good start.

I'm still at the beginning of the lifting/getting bigger part, but I lost about 100 lbs in a year by counting calories and I stand by it. It was dead simple for me once I just realized what I had to do and took all the guesswork out of it by counting everything.

 

[Sutton Dagger]

So after a rough 6 months of recurring injuries from football I feel like I'm back into my weights properly. I've been seeing gains over the last couple of months and tried to get rid of some more belly fat. I've reached the point where the low calories are effecting my lifts, the last 3 weeks in particular I've reduced weight across all major lifts (I guess the body can't sustai
n 1800 calories for long).

So it's time to put on some size and get sme strength gains again. Where do I start in determining how many calories I should be eating? I'm 73kg and 177cm tall.

My current 1rm (based on lower weight/rep calculations) are.

Benchpress 113kg
Overhead press 63kg
Squats 118kg (embarrassing isn't it....)
Deadlift 174kg

I was thinking 2400 calories to start, trying not to put too much fat on in the process.

 

[Mediking]

Alright, so that puts you in the obese BMI category, so you probably have quite a bit to lose to get aesthetic/sculpted. By deficit I mean a calorie deficit. It just means eating less than your body needs, creating weight loss. When I say big deficit I mean eating a lot less, so you probably won't be able to gain much muscle (gaining muscle requires being in a calorie surplus or near your maintenance). If this is confusing or you're not familiar with it download an app called myfitnesspal. You enter in your height and weight and how fast you want to lose weight and it'll give you a ballpark estimate for how many calories you need to eat each day to lose the weight. And then you continue using it to count everything you eat and drink. Aiming for 2 pounds a week of weight loss is a good goal.

I'm sure someone more knowledgeable on the exercise part will chime in, but really just do all the big barbell lifts. Doing those 3 days a week for an hour per session for a few months will get you off to a good start.

I'm still at the beginning of the lifting/getting bigger part, but I lost about 100 lbs in a year by counting calories and I stand by it. It was dead simple for me once I just realized what I had to do and took all the guesswork out of it by counting everything.

Whoa thanks alot! Gonna download the app right freaking now! Is running on a treadmill for 30 minutes a good thing?

 

[FreddieQuell]

Whoa thanks alot! Gonna download the app right freaking now! Is running on a treadmill for 30 minutes a good thing?

I could never say running is bad for you, but its really not important if your goal is weight loss. People burn around 100 calories per mile when they run. So 30 minutes will probably get you between 200-300 calories. It's a lot easier in my opinion just to eat 200-300 less. So run if you enjoy it or if you want to get better at it, but don't beat yourself up thinking you need to run.

 

[entremet]

So it's Fall.

Anyone bulking F/W? I haven't bulked in two years, but I'm considering it.

Maybe one final push. Who knows. But I usually bulk for 6-8 months. That's usually the most effective for me. 3 month bulks are LOL for my genetics. I need more time.

 

[ldcommando]

So it's Fall.

Anyone bulking F/W? I haven't bulked in two years, but I'm considering it.

Maybe one final push. Who knows. But I usually bulk for 6-8 months. That's usually the most effective for me. 3 month bulks are LOL for my genetics. I need more time.

I'll up my caloric intake to 3100 this Monday and get back on carbs in an attempt to increase my bw if that is what you are asking.

Planning to do it for 8 weeks to see what's up.

 

[mdsfx]

I'm eating just about a 250 calorie surplus. It's practically maintenance, which is fine. I don't mind the slow progress. I do mind packing on pounds too fast.

Eating that much messed me up last time, including the protein foam piss thing and kidney pain. It's just not healthy for my personal system.

I'm a 'little' guy and I've somewhat excepted that. Slow and steady diet from here on out.

 

[Psychotext]

I'm cutting even though I can't lift. I'm just carrying way too much fat right now and it's really not a good look. This year has been a disaster all told, mostly by virtue of never ending injuries.