I've been ghosting these threads for the last... oh, 6 months or so and I've learned so much. Went out and bought SS, found a used set of weights and bars+benches on craigslist, and started doing work and eating better. I can no longer resist posting cause I just had the best damn session.
Broke bodyweight deadlifts for the first time. I've lost a pile of fat while putting on muscle in places I didn't even know I had and as of last week I am down to ~250lbs from what was probably damn near 300. Just finished with 3x3 at 265 goddamn pounds. I'd be skipping around like a giddy child if I didn't think my legs would give out.
Watched those squat videos earlier today and corrected some pretty glaring form issues. Bam, 175 felt so smooth after struggling with 155 just last week. I know its a big jump to make untested but I was just squatting all sorts of wrong it turns out. Felt so good I just cranked em out till I felt in danger of failing. Feel real optimistic about hitting 200 much sooner than I thought.
I'm just sitting here grinning like an idiot. Picking up weights was the best decision.
The first couple were ok, I need to sit back more. It looks like my upper back is rounding/chest caving in. I had this problem awhile ago, and I thought I fixed it by keeping my head up... that doesn't seem to be working. Haha, the last one was more like a good morning. Now I've got some things to work on.
My gym has one of those stretching cages, and it has a little primer on it that outlines good stretches for major muscle groups. The hip stretches I tried yesterday before squatting were primarily about lifting your leg up and forcing your core down at the same time, from different angles.
Anyone have suggestions on how I can fix my issue with the bar basically doubling me over when I try to get deep, though? Should I just go for a reset? I know my legs can lift 225... but my back is really holding me back, as it were.
This is just my opinion, Ham, but I think you should reset.
And when you do, really focus on the bottom of your squat. For instance, I noticed that as you hit the bottom of your squat, you tend to lean forward a little bit - and in your case, it seems like this is because your lower back isn't tight enough. You should really concentrate on keeping your chest up, and your low-back tight.
No. He leaned forward because that is what you do when you back squat. Form wasn't picture perfect but it was fine, and you can work on form during warm-ups. Ham should do it again next week with 230# on the bar, and 235# the week after that.
So I officially squat more than I deadlift. I just did that squat set friday. Earlier in the week, I was doing 385 for 3 reps on deadlift. It was fairly hard. I'm weird.
Alright so I posted this like everywhere else but I'm really frustrated right now and could use some help
I was trying to do squats today and discovered that I...can't. I can't get that low with my feet flat on the ground; there simply isn't any way. A quick search revealed that it's probably due to short/tight Achilles' tendons, which would make sense.
So, is there a way to stretch 'em out or something? It's infuriating me.
How close together are your feet? Are you sitting back or letting your knees move forward too much?
It is currently physically impossible for my heels to touch the floor while my hips are below my knees, or even level with them.
Any more stretches that you guys can share?
Did you watch the videos posted about squatting a page or two back? I can't get my heels off the ground period unless my weight is shifted too far forward and my knees are shooting way in front of my feet. I was sitting here trying squats with different stances in the living room.
I don't see how your heels coming off the ground could be a flexibility issue. It seems more like a form issue.
That was a good set dude. Certainly no trouble with the weight and I don't think it was much of a good morning at all. It broke down a bit, but if that's as bad as it gets on an honest 5rm then you should be happy. When are you competing next?
I signed up at the new gym today. Had a play with the 3" fat bar. Double overhand grip I actually struggle to pick up the bar by itself (which I believe is 40kg). Humbling indeed.
Anyway, they're trying to line me up to compete in the regional champs in about 12 weeks and have suggested I start on sheiko. Now that is service.
Implement training is held in the car park next door on sunday afternoons. Yokes, farmers, tires, prowlers, sleds and car pulls. 2-3 'events' each week
Alright so I posted this like everywhere else but I'm really frustrated right now and could use some help
I was trying to do squats today and discovered that I...can't. I can't get that low with my feet flat on the ground; there simply isn't any way. A quick search revealed that it's probably due to short/tight Achilles' tendons, which would make sense.
So, is there a way to stretch 'em out or something? It's infuriating me.
How close together are your feet? Are you sitting back or letting your knees move forward too much?
It is currently physically impossible for my heels to touch the floor while my hips are below my knees, or even level with them.
Any more stretches that you guys can share?
Did you watch the videos posted about squatting a page or two back? I can't get my heels off the ground period unless my weight is shifted too far forward and my knees are shooting way in front of my feet. I was sitting here trying squats with different stances in the living room.
I don't see how your heels coming off the ground could be a flexibility issue. It seems more like a form issue.
I had missed this until now but interestingly enough my previous workout partner had the exact same problem. What kind of shoes are you wearing? I think moocow is right, it could be a lot to do with your knees drifting forward.
That was a good set dude. Certainly no trouble with the weight and I don't think it was much of a good morning at all. It broke down a bit, but if that's as bad as it gets on an honest 5rm then you should be happy. When are you competing next?
I signed up at the new gym today. Had a play with the 3" fat bar. Double overhand grip I actually struggle to pick up the bar by itself (which I believe is 40kg). Humbling indeed.
Anyway, they're trying to line me up to compete in the regional champs in about 12 weeks and have suggested I start on sheiko. Now that is service.
Implement training is held in the car park next door on sunday afternoons. Yokes, farmers, tires, prowlers, sleds and car pulls. 2-3 'events' each week
This sounds like a gym sent from the heavens above.
My gym has one of those stretching cages, and it has a little primer on it that outlines good stretches for major muscle groups. The hip stretches I tried yesterday before squatting were primarily about lifting your leg up and forcing your core down at the same time, from different angles.
Anyone have suggestions on how I can fix my issue with the bar basically doubling me over when I try to get deep, though? Should I just go for a reset? I know my legs can lift 225... but my back is really holding me back, as it were.
This is just my opinion, Ham, but I think you should reset.
And when you do, really focus on the bottom of your squat. For instance, I noticed that as you hit the bottom of your squat, you tend to lean forward a little bit - and in your case, it seems like this is because your lower back isn't tight enough. You should really concentrate on keeping your chest up, and your low-back tight.
No. He leaned forward because that is what you do when you back squat. Form wasn't picture perfect but it was fine, and you can work on form during warm-ups. Ham should do it again next week with 230# on the bar, and 235# the week after that.
This reminds me: I've been squatting 2x a week (Mondays and Fridays) because early on in my lifting career someone suggested squatting more than once a week was the way to go. Since getting back on the bulking wagon in December, I''d been doing it twice a week for about two months straight, then took a week off and (imho) pretty thoroughly nailed 225 after struggling to some degree with 220. Should I stick to twice weekly, or is the weight + recovery getting heavy enough now that I should stick to squatting once a week?
I do feel like my bench has been suffering for awhile now, because I always squat before benching on Mondays. For the record, my program looks like this atm:
Monday:
Squat
Bench
Incline Bench
Bicep Curls (I neglected these for months, but I'm back on the wagon now)
Dips
Wednesday:
Deadlift
T-bar Row
Pullups
YTWLs
Friday:
Squat
Press
Shrugs
Hamurabi on
0
Options
webguy20I spend too much time on the InternetRegistered Userregular
I completely ignored my biceps for a long time, because they don't really help me deadlift or squat or bench or press more weight. Curls because they're simple and quick. Mondays because I was having issues with trying to do isolation bicep work on the same days as pullups, chins and heavy rows.
I'm having bicep issues at the moment. Trying to put together a nurse joker costume and it is impossible to find a nurses frock with sleeves big enough to fit these arms into.
TheRealBadger on
0
Options
webguy20I spend too much time on the InternetRegistered Userregular
I'm having bicep issues at the moment. Trying to put together a nurse joker costume and it is impossible to find a nurses frock with sleeves big enough to fit these arms into.
I have problems with jackets that fit ok around the waist and chest but my arms are painfully tight in. Very annoying.
So the IPF now has a raw worlds. It's gonna be in sweden sometime next year. First you have to compete raw in a usapl meet to qualify for nationals. Apparently you just need to compete, no set total. Then you have to set a qualifying total at nationals in scranton to get to worlds. They haven't posted the qualifying totals yet, but I doubt I'd make it.
That was a good set dude. Certainly no trouble with the weight and I don't think it was much of a good morning at all. It broke down a bit, but if that's as bad as it gets on an honest 5rm then you should be happy. When are you competing next?
I signed up at the new gym today. Had a play with the 3" fat bar. Double overhand grip I actually struggle to pick up the bar by itself (which I believe is 40kg). Humbling indeed.
Anyway, they're trying to line me up to compete in the regional champs in about 12 weeks and have suggested I start on sheiko. Now that is service.
Implement training is held in the car park next door on sunday afternoons. Yokes, farmers, tires, prowlers, sleds and car pulls. 2-3 'events' each week
any advice on things to do and change in my routine
as you know, because i've talked way too much about it, my mcl injury is still lingering so i am trying to strengthen up the joint so it becomes less of an issue
i am also trying to just get general strength
before i got injured i basically did squats, deadlifts, bench, rows, and overhead press, and pullups. not much else.
so i didn't know how to make up a routine, so i just kind of fell into this out of habit recently:
day a:
- bench 3x5 w/warmup sets
- knee rehab/strengthening things (things like hamstring curl, leg press, hip abductor/adductor, sometimes roman chair)
- pullups, trying to do 3 sets to failure, i'm still using the assist but i'm on the lowest assist weight, hope to move to regular at some point
day b:
- overhead press 3x5 w/warmups
- knee stuff as above
- pullups as above
and i end both days with 10-15 minutes on the bike
anything i should change or add
since i'm not doing squats (doing some bodyweight / 1 legged squats at home sometimes though) should i add in some kind of ab work to work my core?
should i stay away from deadlifts until my knee is stronger?
Well everyone knows Jim Wendler is a freak of nature, and (iirc) also juices.
I finally got around to videoing myself squatting. 225 lbs. felt really good tonight (and is a personal best)... but my gorram back is still ruining my form. I either need to strengthen it the hell up, or fix my flexibility issues and start squatting low bar.
So if you good morning out of the hole, does that mean your back is weak because you don't maintain the right back angle when you should, or does it mean your hamstrings are weak and your body shifts weight to the stronger body part (lower back)?
I'm having bicep issues at the moment. Trying to put together a nurse joker costume and it is impossible to find a nurses frock with sleeves big enough to fit these arms into.
Yeah, I think at some point you have to go in like Sergio Oliva and get some tailoring or something if you really care about something fitting well.
Edit: Wow that picture is kind of bigger than I expected
big l on
0
Options
KakodaimonosCode fondlerHelping the 1% get richerRegistered Userregular
Well everyone knows Jim Wendler is a freak of nature, and (iirc) also juices.
I finally got around to videoing myself squatting. 225 lbs. felt really good tonight (and is a personal best)... but my gorram back is still ruining my form. I either need to strengthen it the hell up, or fix my flexibility issues and start squatting low bar.
So if you good morning out of the hole, does that mean your back is weak because you don't maintain the right back angle when you should, or does it mean your hamstrings are weak and your body shifts weight to the stronger body part (lower back)?
Lower back. If your hips are coming up too fast or you're folding on the way up, it's lumbar weakness. Work on adding in stiff leg deads, good mornings, power cleans or just plain deadlifts.
GMs ARE unpleasant- they make me sweat and pant, they're exhausting- but I don't feel them in my back. I do 135. Wendler said he gets more out of low weight high reps on them.
I found that when I really wanted back work I just did a boatload of rack pulls at the end of a deadlift day. I usually wanted to kill myself sometime afterwards, but it did help a lot.
So week 2 started and I'm pretty happy about the whole thing. Added 15lbs to my squat, 10lbs to my bench, and 20 to my deadlift. I also made a startling discovery this last week, I apparently lost 20 pounds over winter break! I'm down to about 150 from being between 165-175.
So here we go, another nutrition question. I'm pretty sure I'm not eating enough. I am, however, eating all the time and I'm hungry a lot more than I used to be. My day usually is 2-4 eggs and veggies in the morning for breakfast, tuna or peanut butter sandwich for lunch, and dinner is whatever I decide to eat that night, so something like stir fry or hamburger helper or whatever. For snacks I eat apples and oranges whenever I'm hungry. I'm don't think I'm getting enough calories. I have these mexican twinkie things that are 200 calories a pop but I'm sure its mostly sugar and bad stuff. Is it ok to just down a few of these a day to make up for just not having enough to eat?
Xego on
0
Options
The Black HunterThe key is a minimum of compromise, and a simple,unimpeachable reason to existRegistered Userregular
So week 2 started and I'm pretty happy about the whole thing. Added 15lbs to my squat, 10lbs to my bench, and 20 to my deadlift. I also made a startling discovery this last week, I apparently lost 20 pounds over winter break! I'm down to about 150 from being between 165-175.
So here we go, another nutrition question. I'm pretty sure I'm not eating enough. I am, however, eating all the time and I'm hungry a lot more than I used to be. My day usually is 2-4 eggs and veggies in the morning for breakfast, tuna or peanut butter sandwich for lunch, and dinner is whatever I decide to eat that night, so something like stir fry or hamburger helper or whatever. For snacks I eat apples and oranges whenever I'm hungry. I'm don't think I'm getting enough calories. I have these mexican twinkie things that are 200 calories a pop but I'm sure its mostly sugar and bad stuff. Is it ok to just down a few of these a day to make up for just not having enough to eat?
A sandwich is generally a snack, not a meal. Unless it is a big biiiiig sandwich.
You can have a couple of those twinkies a day, one or two, you have the luck to be working up, rather than trying to work down on shitty food.
The Black Hunter on
0
Options
KakodaimonosCode fondlerHelping the 1% get richerRegistered Userregular
GMs ARE unpleasant- they make me sweat and pant, they're exhausting- but I don't feel them in my back. I do 135. Wendler said he gets more out of low weight high reps on them.
You can do more than 135 on GMs. You're in the 300s on the squat, right? Go for at least 185 on the last heavy set of GMs.
I've been rock climbing a lotttt recently. I was working full-time over the last semester so by the time I got off, I was so exhausted I just didn't have the energy to work out. I lost a lot of my strength. Once winter break hit though, I really started hitting the gym and climbing again. Looking back at some of my high school pictures, I really feel like I've come a long way from that pale shut-in to the still not big person I am now.
Another question, when alternating between bench presses and presses is it like week 1 bench, press, bench W2 bench, press, bench or W1 B,P,B W2 P,B,P. The first one makes a little more sense to me because the second one has you benching only once a week every other week and doesn't seem right? I can't imagine only doing benches once and then the next week uping your weight on it. Then again maybe I'm overestimating the importance of bench pressing?
Also I think I'm just gonna go buy a couple gallons of ice cream and just start making milkshakes to get my calorie count up.
Xego on
0
Options
webguy20I spend too much time on the InternetRegistered Userregular
Another question, when alternating between bench presses and presses is it like week 1 bench, press, bench W2 bench, press, bench or W1 B,P,B W2 P,B,P. The first one makes a little more sense to me because the second one has you benching only once a week every other week and doesn't seem right? I can't imagine only doing benches once and then the next week uping your weight on it. Then again maybe I'm overestimating the importance of bench pressing?
Also I think I'm just gonna go buy a couple gallons of ice cream and just start making milkshakes to get my calorie count up.
Bench once a week is fine. same with presses. Bench once, press once, deadlift once, squat twice will get you good results. I do deadlift, bench, rdl one day, square and presses the next, then hang cleans a square again on the third day. With a few other supplement exercises thrown in. Seems to be working well.
Posts
Broke bodyweight deadlifts for the first time. I've lost a pile of fat while putting on muscle in places I didn't even know I had and as of last week I am down to ~250lbs from what was probably damn near 300. Just finished with 3x3 at 265 goddamn pounds. I'd be skipping around like a giddy child if I didn't think my legs would give out.
Watched those squat videos earlier today and corrected some pretty glaring form issues. Bam, 175 felt so smooth after struggling with 155 just last week. I know its a big jump to make untested but I was just squatting all sorts of wrong it turns out. Felt so good I just cranked em out till I felt in danger of failing. Feel real optimistic about hitting 200 much sooner than I thought.
I'm just sitting here grinning like an idiot. Picking up weights was the best decision.
http://www.youtube.com/watch?v=BAlz60A8_ks
The first couple were ok, I need to sit back more. It looks like my upper back is rounding/chest caving in. I had this problem awhile ago, and I thought I fixed it by keeping my head up... that doesn't seem to be working. Haha, the last one was more like a good morning. Now I've got some things to work on.
No. He leaned forward because that is what you do when you back squat. Form wasn't picture perfect but it was fine, and you can work on form during warm-ups. Ham should do it again next week with 230# on the bar, and 235# the week after that.
So I officially squat more than I deadlift. I just did that squat set friday. Earlier in the week, I was doing 385 for 3 reps on deadlift. It was fairly hard. I'm weird.
Did you watch the videos posted about squatting a page or two back? I can't get my heels off the ground period unless my weight is shifted too far forward and my knees are shooting way in front of my feet. I was sitting here trying squats with different stances in the living room.
I don't see how your heels coming off the ground could be a flexibility issue. It seems more like a form issue.
PS4:MrZoompants
I signed up at the new gym today. Had a play with the 3" fat bar. Double overhand grip I actually struggle to pick up the bar by itself (which I believe is 40kg). Humbling indeed.
Anyway, they're trying to line me up to compete in the regional champs in about 12 weeks and have suggested I start on sheiko. Now that is service.
Implement training is held in the car park next door on sunday afternoons. Yokes, farmers, tires, prowlers, sleds and car pulls. 2-3 'events' each week
I had missed this until now but interestingly enough my previous workout partner had the exact same problem. What kind of shoes are you wearing? I think moocow is right, it could be a lot to do with your knees drifting forward.
This sounds like a gym sent from the heavens above.
STEAM | XBL | PSN
Origin ID: Discgolfer27
Untappd ID: Discgolfer1981
Dragonboating is an awesome sport. Hells of good workout.
Shit, I should go see if there's a club near me now.
STEAM | XBL | PSN
This reminds me: I've been squatting 2x a week (Mondays and Fridays) because early on in my lifting career someone suggested squatting more than once a week was the way to go. Since getting back on the bulking wagon in December, I''d been doing it twice a week for about two months straight, then took a week off and (imho) pretty thoroughly nailed 225 after struggling to some degree with 220. Should I stick to twice weekly, or is the weight + recovery getting heavy enough now that I should stick to squatting once a week?
I do feel like my bench has been suffering for awhile now, because I always squat before benching on Mondays. For the record, my program looks like this atm:
Monday:
Squat
Bench
Incline Bench
Bicep Curls (I neglected these for months, but I'm back on the wagon now)
Dips
Wednesday:
Deadlift
T-bar Row
Pullups
YTWLs
Friday:
Squat
Press
Shrugs
Origin ID: Discgolfer27
Untappd ID: Discgolfer1981
I have problems with jackets that fit ok around the waist and chest but my arms are painfully tight in. Very annoying.
Origin ID: Discgolfer27
Untappd ID: Discgolfer1981
I think I'm gonna try anyways
Fuck you and fuck your awesome gym.
any advice on things to do and change in my routine
as you know, because i've talked way too much about it, my mcl injury is still lingering so i am trying to strengthen up the joint so it becomes less of an issue
i am also trying to just get general strength
before i got injured i basically did squats, deadlifts, bench, rows, and overhead press, and pullups. not much else.
so i didn't know how to make up a routine, so i just kind of fell into this out of habit recently:
day a:
- bench 3x5 w/warmup sets
- knee rehab/strengthening things (things like hamstring curl, leg press, hip abductor/adductor, sometimes roman chair)
- pullups, trying to do 3 sets to failure, i'm still using the assist but i'm on the lowest assist weight, hope to move to regular at some point
day b:
- overhead press 3x5 w/warmups
- knee stuff as above
- pullups as above
and i end both days with 10-15 minutes on the bike
anything i should change or add
since i'm not doing squats (doing some bodyweight / 1 legged squats at home sometimes though) should i add in some kind of ab work to work my core?
should i stay away from deadlifts until my knee is stronger?
So if you good morning out of the hole, does that mean your back is weak because you don't maintain the right back angle when you should, or does it mean your hamstrings are weak and your body shifts weight to the stronger body part (lower back)?
Yeah, I think at some point you have to go in like Sergio Oliva and get some tailoring or something if you really care about something fitting well.
Edit: Wow that picture is kind of bigger than I expected
Lower back. If your hips are coming up too fast or you're folding on the way up, it's lumbar weakness. Work on adding in stiff leg deads, good mornings, power cleans or just plain deadlifts.
How much weight are you doing with them? The GMs should be damn unpleasant. RDLs are usually constrained by my grip.
So here we go, another nutrition question. I'm pretty sure I'm not eating enough. I am, however, eating all the time and I'm hungry a lot more than I used to be. My day usually is 2-4 eggs and veggies in the morning for breakfast, tuna or peanut butter sandwich for lunch, and dinner is whatever I decide to eat that night, so something like stir fry or hamburger helper or whatever. For snacks I eat apples and oranges whenever I'm hungry. I'm don't think I'm getting enough calories. I have these mexican twinkie things that are 200 calories a pop but I'm sure its mostly sugar and bad stuff. Is it ok to just down a few of these a day to make up for just not having enough to eat?
A sandwich is generally a snack, not a meal. Unless it is a big biiiiig sandwich.
You can have a couple of those twinkies a day, one or two, you have the luck to be working up, rather than trying to work down on shitty food.
You can do more than 135 on GMs. You're in the 300s on the squat, right? Go for at least 185 on the last heavy set of GMs.
Let's make record. It will look like:
Side A.
1. Tomato Soup
2. Grilled Cheese
Side B.
1. Naptime
Also I think I'm just gonna go buy a couple gallons of ice cream and just start making milkshakes to get my calorie count up.
Bench once a week is fine. same with presses. Bench once, press once, deadlift once, squat twice will get you good results. I do deadlift, bench, rdl one day, square and presses the next, then hang cleans a square again on the third day. With a few other supplement exercises thrown in. Seems to be working well.
Origin ID: Discgolfer27
Untappd ID: Discgolfer1981