Weightlifting/Bodybuilding Thread V.7 - let's see if more people care about themselves - General

[QUOTE=PredGD;49138442]my back hurts pretty much as soon as I put the barbell on my back when squatting. it doesn't feel like my muscles are hurting, but it feels like something bone related is having issues keeping up with the weight. it's not coming from my spine though, at least I don't think so. is this normal when you're a month in? also starting to feel a lot of resistance on pretty much every exercise. things are no longer smooth sailing, things have become tough. I think I'm nearing the end of linear progression, especially now that every session is starting to get harder every time. that too, today is exactly a month since I begun lifting. I've only missed two sessions, mostly because I had no idea they closed as early as they did one Friday and I don't remember why I missed the other one, but that's only two sessions missed total which sounds good to me. [editline]18th November 2015[/editline] aaaand, I'm starting to get noticeable change on my body! my man tits are a lot smaller (though they weren't that big to begin with), my arms seem to have less fat and more muscle, my thighs have less fat, my butt is smaller in a good way, my face has gotten more defined, my back looks more defined (hard to get a good look, but that's my impression) and I think my belly is smaller as well, but I can't really see that much change from the front. when seen from the side, it seems smaller. [editline]18th November 2015[/editline] really upset about my overhead presses. the Stronglifts app told me to deload back to 25kg, 5kg less than last time. I really needed it, but man, that's only a 5kg increase after a month. even today I wasn't able to complete the last set, only made it to 4 reps. everything felt a lot tougher today than it usually does, might be the fact I didn't sleep tonight. compare that to squats where I'll be doing 50kg next time, that's 30kg heavier than when I started. then again, I think squats are fairly easy in the beginning. just gotta be patient, overhead presses are slow to take off[/QUOTE] Just make sure it's in the right spot for your squatting style. Rear delts for low bar, traps for high bar. Once you actually start developing these muscles it'll also be more comfortable.

yea having juicy traps really helps

[QUOTE=Cutthecrap;49136477]Gods of the Olympus I ask you for thy advice. As my Sambo trainer and my team has gone to Morocco, they have left me alone in this country for 1 month. In the mean while, I would love to train so as to get as much strength and explosive force as I can. Imagine you are doing judo and need to pull and get off balance people as fast as you can. That's what I'm aiming for. I need a strong as fuck core and some powerful shoulders. not aiming for looks or muscle tone. I'm currently 80kg, 1.79m. My gym routine is as follows: 45x4 abs (Different ones so as to vary and not use the same muscles over and over) 45x4 spinals (Different ones again) 15 secs x 3 isometric leg, forming a 90º angle with my back against the wall 15 secs x 3 plank 10x3 wide push up so as to work shoulders 5kg 10x3 lateral raises (Holding only one dumbbell at a time) 5kg 10x3 frontal raises (Idem above) 7.5kg 5x3 overhead raise with two dumbbells 20kg 10x4 seated row machine 40kg 5x4 calf raise machine 20 10x4 peck deck 40kg 5x4 seated frontal leg machine And some good stretches for 10 minutes. Advice please. What should I change? What should I take out? What am I doing wrong?[/QUOTE] Skip all that shit and do a month on texas method [url]https://www.dropbox.com/sh/vvqgukd2aler32x/AABFRK56rj8GVYd04Oc41MSva/Strength/Justin%20Lascek%20-%20The%20Texas%20Method.pdf?dl=0[/url] you'll be amazed [editline]18th November 2015[/editline] for optimal results 2-3 months tho

i'm not a physio expert or anything but you should probably throw in some explosive training box jumps, clapping pushups, the works if you want speed then train your CNS for it, you're not gonna get fast just doing standard conditioning work. gotta have plyometric exercises in your diet.

33 inch vert and 4.6 40 @ 240lbs. can confirm sprinting and jumping helps a lot, especially if you're geared for fast twitch movements.

Thanks god, Gods. Your advice shan't go unheard

[QUOTE=Lukeo;49140514]Just make sure it's in the right spot for your squatting style. Rear delts for low bar, traps for high bar. Once you actually start developing these muscles it'll also be more comfortable.[/QUOTE] there's more than one way to squat? right now I go as deep as I can which I'd say is pretty deep, my butt is closer to the floor than my knees, I make sure my knees don't point inwards, I make sure I keep my feet flat on the ground, I make sure my feet are about as far apart as my shoulders and I make sure my back is straight. these are the only things I really think about when squatting. does the depth determine what muscles I put under strain? regarding the barbell, is it okay to pull my shoulders slightly backwards so I can rest the barbell on my shoulders as well as my upper back to give my spine or whatever is hurting some relief? it seemed to work last time, but I'm not sure if I'm damaging my form by doing that or if I should have been doing that from day one

I just know of high bar and low bar squats being the different types. I remember somebody posting this last time [thumb]http://www.aaronswansonpt.com/wp-content/uploads/2014/05/Forces-with-the-Deep-Squat.jpg[/thumb]

There's 'regular' squats and sumo squats (wider stance) for leg placement as well, I find sumo easier being taller I'm finding it incredibly hard to stop my knees tracking in front of my toes, but not impossible. Apparently it's really not that big a deal but I'll try and exercise instructed form anyway. Feeling the pressure on my lower back as well, need to keep working on flexibility I guess

[QUOTE=The Rizzler;49145855]There's 'regular' squats and sumo squats (wider stance) for leg placement as well, I find sumo easier being taller I'm finding it incredibly hard to stop my [b]knees tracking in front of my toes[/b][/QUOTE] Not usually called sumo squats due to the mix up it might create between sumo deadlifts, usually you either have close, med or wide stance squats and then westside barbell equipped shit. That's not important though just semantics I thought I'd mention Also the bolded part, forget that altogether. There really is no problem in knees tracking in front of your toes at all (it's not a small deal, there's nothing wrong with it), you'll hinder your squat if you focus on that

[QUOTE=PredGD;49144670]there's more than one way to squat? right now I go as deep as I can which I'd say is pretty deep, my butt is closer to the floor than my knees, I make sure my knees don't point inwards, I make sure I keep my feet flat on the ground, I make sure my feet are about as far apart as my shoulders and I make sure my back is straight. these are the only things I really think about when squatting. does the depth determine what muscles I put under strain? regarding the barbell, is it okay to pull my shoulders slightly backwards so I can rest the barbell on my shoulders as well as my upper back to give my spine or whatever is hurting some relief? it seemed to work last time, but I'm not sure if I'm damaging my form by doing that or if I should have been doing that from day one[/QUOTE] I'll assume you're squatting high bar as that's the one everyone knows and you seem to have a narrow stance. You should be pulling your shoulders back as a tight upper back will help keep your lower back neutral, will also help your traps become more shelf like to rest the bar on. Traps are the muscles next to your neck that the bar will lay on, it may lie across the top of the shoulders with this style, but not your actual shoulder muscles (rear delts are used for low bar). Low bar is used primarily for power lifting, used more of your glutes/hamstrings/posterior chain, essentially allowing more muscles used, more weight moved. Typically a wider stance and minimum depth. High bar will work your quads more. Your cues seem good, just make sure your back is neutral if things are hurting, shouldn't really be getting back pain. If you can't go ass to the ground without your back rounding, I'd just hit the minimum depth for now. There's a lot of arguments regarding depth, but provided you hit the minimum (hip crease aligns with knees) you're good to go. Ass to grass does give you more range of motion though and potentially more time under tension, can allow you to bounce more out of a squat also.

[QUOTE=dilzinyomouth;49086534]otherwise cravings for bread products et al is probably more related to wheat. There is at least some evidence, however spurious, that wheat contains addictive substances. Theres a number of good reasons to cut back on wheat intake, and this is just one of them. I avoid wheat like the plague and have been so much better because of it.[/QUOTE] how has cutting back wheat improved your life? were you getting bad GI symptoms or what

[QUOTE=Turnips5;49148664]how has cutting back wheat improved your life? were you getting bad GI symptoms or what[/QUOTE] Well I used to fart like your typical gym junkie dickhead. I would fart probably 100+ times a day, from the innocuous to the biological warfare type. I would also get bloated, particularly after eating the mainstream endorsed ~~whole grain~~ type deal, i got less bloating the more processed the grain was (with white rice being the best all around). That was my first clue that something was up all those years, and tipped me off to start investigating it a bit further. Other aspects of my health improved largely because now I was absorbing some nutrients better, namely zinc and vitamin D. I feel better without large amounts of wheat in my diet, period.

How the fuck can people hold stomach vacuums for a whole minute? I can't hold them longer than 20 seconds before being out of breath.

So hey I just missed today my new session because I couldnt manage to get home back in time. So for tomorrow, what do you recommend me to start lifting, at 1.79 cm 80 kg? For deadlifts? 20kg? Squats? 20-30kg? Bench press? 25?

[QUOTE=_Axel;49149174]How the fuck can people hold stomach vacuums for a whole minute? I can't hold them longer than 20 seconds before being out of breath.[/QUOTE] practice

[QUOTE=Cutthecrap;49149597]So hey I just missed today my new session because I couldnt manage to get home back in time. So for tomorrow, what do you recommend me to start lifting, at 1.79 cm 80 kg? For deadlifts? 20kg? Squats? 20-30kg? Bench press? 25?[/QUOTE] those might be remarkably underwhelming but sure whatever gets you started expect struggle in 3-4 months though

How do you count the weights? Both sides? One side? both sides + bar? so if i do 25kg per side + bar do i say i squat 70kg?

[QUOTE=Orki;49151842]How do you count the weights? Both sides? One side? both sides + bar? so if i do 25kg per side + bar do i say i squat 70kg?[/QUOTE] Both sides plus bar. So yeah.

[QUOTE=Cutthecrap;49149597]So hey I just missed today my new session because I couldnt manage to get home back in time. So for tomorrow, what do you recommend me to start lifting, at 1.79 cm 80 kg? For deadlifts? 20kg? Squats? 20-30kg? Bench press? 25?[/QUOTE] I started at 40kg on deadlifts, 20kg on squats and 20kg on bench press. I just followed whatever Stronglifts told me to do. I think it's a good idea to start low as long as you keep adding whenever you pull it off. you never know how heavy you can lift when you're just starting so better start low than high so you get used to it

After donating blood, I suppose it's to be expected to have a higher heart rate than usual when working out?

[QUOTE=_Axel;49152269]After donating blood, I suppose it's to be expected to have a higher heart rate than usual when working out?[/QUOTE] Pretty sure you're not supposed to exert yourself whatsoever after giving blood, did you read the leaflet?

[QUOTE=The Rizzler;49152292]Pretty sure you're not supposed to exert yourself whatsoever after giving blood, did you read the leaflet?[/QUOTE] The doctors said I could practice sports 24h after donating, they didn't mention anything about a reduction in performances. I assume it does have an impact though, blood doesn't replenish overnight after all. Donated on Monday, had a session on Tuesday and Thursday. My perfs were more or less the same as last week but at some point I did feel a bit light-headed and had to sit down. Could have just been me not breathing properly during deadlift though.

[QUOTE=_Axel;49152329]The doctors said I could practice sports 24h after donating, they didn't mention anything about a reduction in performances. I assume it does have an impact though, blood doesn't replenish overnight after all. Donated on Monday, had a session on Tuesday and Thursday. My perfs were more or less the same as last week but at some point I did feel a bit light-headed and had to sit down. Could have been me not breathing properly during deadlift though.[/QUOTE] Ah, you didn't specify when you gave blood in relation to working out, as long as it isn't the same day yeah

[QUOTE=_Axel;49152329]The doctors said I could practice sports 24h after donating, they didn't mention anything about a reduction in performances. I assume it does have an impact though, blood doesn't replenish overnight after all. Donated on Monday, had a session on Tuesday and Thursday. My perfs were more or less the same as last week but at some point I did feel a bit light-headed and had to sit down. Could have just been me not breathing properly during deadlift though.[/QUOTE] I've read that a large amount of enhanced lifters donate blood regularly to get rid of high hematocrit, so I'd assume lifting and donating work together well enough, with some additional rest time.

SBD wrist wraps just arrived bois, am amped to give them a shot. Might be going for a 180 squat tomorrow as I got a pretty easy 165 double after 2 sets of relatively heavy weight

So inplace of salt I've been using this a condiment called [URL="http://www.hollandandbarrett.com/shop/product/a-vogel-herbamare-original-season-salt-60081039"]herbamare[/URL] which is supposedly much better because it uses a lot of herbs inlace of most of the salt. I was using it and a relative said to me that I'm basically addicted. I admit, I use it on basically every meal and have done for years. I'm concerned because I've started trying to eat food without it and it all tastes really bland and actually difficult to eat. Would it do me good to stop using this?

From the nutritional info it seems like you replaced the salt in your diet with slightly less salt, 36% to be exact. I dont think it really makes a difference whether you use salt or not, I love it, cant eat most food without it.

I managed to crack my phones display today, fucking the touch up so it's basically a brick now. MyFitnessPal, Libra and Stronglifts all rely on cloud storage, right? I didn't just lose all of my logs I hope?

[QUOTE=PredGD;49154978]I managed to crack my phones display today, fucking the touch up so it's basically a brick now. MyFitnessPal, Libra and Stronglifts all rely on cloud storage, right? I didn't just lose all of my logs I hope?[/QUOTE] Surely your MyFitnessPal is saved on your account which you can access via any kind of browser. Don't know if the others have accounts/browser clients though.