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

Conventional. Here's the weight progression for the lifts [QUOTE][IMG]http://i.imgur.com/rgRV0LZ.png[/IMG][/QUOTE] It should be noted that I'm not breaking any new ground for deadlift until the second cycle, and it'll be probably 4 cycles until I reach anything new on squat.

2 sets of deadlifts doesn't seem like enough to me unless you respond well to that little volume, I would change to at least 2 sets of 1-2 reps on a heavy deadlift and then 3-4 sets of lighter but higher rep. Would then take out a set of RDL's and front squats and add in an assistance exercise for deads like deficits/rack pulls/paused for 2-3 sets [editline]14th December 2015[/editline] Also you've got a lot of back work but only have real chest work with bench, I would take out everything except bench on that day and throw more chest/shoulder/tricep work

I've found just doing a single 6 rep set for deadlift once a week works ridiculously well for me, I did it this summer and consistently added 2.5kg every week for 10 weeks before I switched programs. I might throw in an extra heavy single and add some paused/deficit deads instead of a set of RDL's tho I dont think there's a need to add more chest work, the 4x6,5x5 etc is a lot of volume and usually has me wrecked after, on days where I'm feeling it I might throw in some paused bench or DB bench. Doing OHP/PP give's me a lot of direct tricep work and I'd notice it when I bench, I'm at my strongest at the top part of the ROM so I dont think theres a need to add more tricep stuff.

Right didn't see the OHP there, just throwing out what works for me which is a ton of volume and shit, obviously stick with whatever would work best for you though. Glad to see you're a bit back into powerlifting too. [editline]14th December 2015[/editline] Is it a specific program, based around one or just something you came up with yourself? [editline]14th December 2015[/editline] I'm not sure if this is exactly how it works but the reason I prefer paused and deficits is they work all or more of the muscles the normal lift works and since they're an exaggerated version of it they'll get your cns nice and ready for the easier "normal" lifts, while the ones that work only a targeted muscle only help the lift in regards to that one muscle. This is what I tell myself at least in order skip RDL's and the like and do paused instead though :v:

It's something that kind of evolved from this periodised 5/3/1 I used to do. I just kept changing it up, adding and removing stuff based on whats worked for me. Deadlifts, bench and ohp are nailed, I've a pretty good idea of what works for those in terms of sets reps frequency and progression. Squats on the other hand, I still dont have a clue. What I'm doing for them is based of stuff you said about doing heavy low rep stuff followed by high volume or paused reps. I like RDL's because there the only thing I actually feel working my hamstrings

I actually found RDL's murdered my hamstrings so much I couldn't squat for a couple days after, so I didn't really do them much after that since I hated the doms of hamstrings. Might try them out again though for some fun. I'm much the same on bench as you are on squat, my bench is progressing so slowly and I have no idea why. Tbh it might just be because I see my squat and deadlift shooting up so much I expect my bench to be going up at the same speed but even with that I feel like I should be at least at an easy 100 for 4*4 or something, which I've only done once

90.7kg, another 5kg! pretty close to having lost 10kg since I begun this stuff, exciting. now my fitness pal reports that I've lost 0kg which is good since that means I'm back to where I was when I first made my account in the beginning of 2014 [editline]14th December 2015[/editline] this thing that is not too exciting is that I don't really see much change in my body in general, I had hoped the difference would be bigger after losing that much

I've had this issue the last few weeks of squatting -- when I go full ROM I get a pain in my upper-inner right thigh that impacts my lifts poorly. I've tried stretching before, during, and after, but it doesn't seem to go away? Like I said, it's usually only when I go all the way into my squat.

[QUOTE=dnqboy;49311964]I've had this issue the last few weeks of squatting -- when I go full ROM I get a pain in my upper-inner right thigh that impacts my lifts poorly. I've tried stretching before, during, and after, but it doesn't seem to go away? Like I said, it's usually only when I go all the way into my squat.[/QUOTE] Do you have bands available to you before you lift? Would you describe the pain as muscle soreness? If you answered yes to both of these questions based on my unqualified medical opinion you should try doing these (pictured) before you squat, if I have any quad soreness I do these and it usually helps with the soreness throughout the lift. If that doesn't work I would try doing some buttkickers along with a warmup involving sprints. Additionally I would try doing single leg RDLs.[img]http://www.bodybuilding.com/exercises/exerciseImages/sequences/596/Male/l/596_2.jpg[/img]

Nevermind, where do you play at? I just finished my senior season in HS. We were gunning for dat state championship but ended up losing in the quarterfinals because of like 5 fumbles. Ended 10-1, going to play next year at WPI in Worcester Mass. Could've gone D1 but I'm all about dat education, yo!

i miss ryz0's daily wonders of gyno posts [IMG]http://i73.photobucket.com/albums/i203/fhcrubarb/gyno.jpg[/IMG]

[QUOTE=Rofl_copter;49320022]i miss ryz0's daily wonders of gyno posts [IMG]http://i73.photobucket.com/albums/i203/fhcrubarb/gyno.jpg[/IMG][/QUOTE] I would rather die than live with those nipples

Jeez. Poor guy.

My knee feels like it's falling out of the socket, lost 8kg since not being able to hit the gym too. Sucks

Bench didnt go as planned today, over a week of not doing it + shitty diet and no creatine meant I got 92.5 for a single set of 5 instead of 4 sets of 6. To make up for it I did a few more heavy sets of 5 followed by 3x3 paused and 3x8ish close grip. I'm hoping all the volume will shock me back into action.

[QUOTE=Rofl_copter;49320022]i miss ryz0's daily wonders of gyno posts [/QUOTE] Man, that's fucked. He could have gotten there natty, too.

[QUOTE=franz;49323145]Man, that's fucked. He could have gotten there natty, too.[/QUOTE] Wait thats not natty?!

fucking hell [media]http://www.youtube.com/watch?v=YI-CU9_GUd4[/media]

[QUOTE=Deadman123;49317656]Nevermind, where do you play at? I just finished my senior season in HS. We were gunning for dat state championship but ended up losing in the quarterfinals because of like 5 fumbles. Ended 10-1, going to play next year at WPI in Worcester Mass. Could've gone D1 but I'm all about dat education, yo![/QUOTE] Hahaha shit my High School team lost in the quarterfinals too. We were up 28-0 at half :'( I play at the University of Idaho.

[QUOTE=Nevermind.;49327845]Hahaha shit my High School team lost in the quarterfinals too. We were up 28-0 at half :'( I play at the University of Idaho.[/QUOTE] We lost 56-28. We were the better team but you can't win a football game when you fumble 5 times on your own 20 in the second quarter lmao

hey guys, i'm unemployed and have a gym membership until march next year. i've lost about 10 kgs in the last year, going to the gym on and off and am down to around 92 kgs. i can comfortably wear t-shirts now and not hate myself and i've gone down from an XL to M-L depending on the brand of the shirt. i cook my own food because my food budget is low and it mostly consists of cereal (like weetbix with milk and honey) and chicken cooked with cream with vegetables and rice. i figured i'd spend the time while i'm not working losing more weight and getting in shape. i've been going for long walks every day (about 2-4 hours) and i wanted to start going to the gym again. what should i change in my diet to get better results and what kind of working out at the gym should i be doing? i was doing a lot of weights and a little bit of cardio at the end of each session but i'm not too interested in gaining a lot of muscle at the moment, just maintaining it while losing weight (though i am not against getting some muscle, i just want to focus on weight loss).

[QUOTE=Pat.Lithium;49342262]hey guys, i'm unemployed and have a gym membership until march next year. i've lost about 10 kgs in the last year, going to the gym on and off and am down to around 92 kgs. i can comfortably wear t-shirts now and not hate myself and i've gone down from an XL to M-L depending on the brand of the shirt. i cook my own food because my food budget is low and it mostly consists of cereal (like weetbix with milk and honey) and chicken cooked with cream with vegetables and rice. i figured i'd spend the time while i'm not working losing more weight and getting in shape. i've been going for long walks every day (about 2-4 hours) and i wanted to start going to the gym again. what should i change in my diet to get better results and what kind of working out at the gym should i be doing? i was doing a lot of weights and a little bit of cardio at the end of each session but i'm not too interested in gaining a lot of muscle at the moment, just maintaining it while losing weight (though i am not against getting some muscle, i just want to focus on weight loss).[/QUOTE] Honestly, without knowing how much of what you eat exactly it's pretty hard to tell, try tracking your food intake (use something like myfitnesspal or fatsecret), it's easy and gives you way more insight into your diet than just having several dietary staples without tracking. It can be a hassle at first but it's worth it. Don't believe the built-in daily calorie requirements calculators though, they tend to assume your bodyweight is all lean mass and give you way too generous amounts of calories if you're overweight. Also what is "I was doing a lot of weights", you need to be more specific with this too. Most beginners usually do a program like Starting Strength or Stronglifts for their first few months to a year of lifting weights, and then graduate to something more intermediate depending on their goals (strength, aesthetics, oly lifting, conditioning). Overall it seems like you're on the right track but you probably need to systematize your approach a little bit for better results and adherence.

[video=youtube;S7ZZSpSSm68]http://www.youtube.com/watch?v=S7ZZSpSSm68[/video] pretty sure this is the most weight anyone in ireland has ever lifted

At this point I think I'm going to have to be convinced to keep pursuing deep squats, I feel it's too much of a commitment for someone of my frame to be stretching so much to properly perform the exercise. Are half squats really that bad? I can keep the weight down and just increase the time under tension to get the same effect and not put too much load on my knees, right? Definitely taking up deadlifting though, my long arms and femurs should compliment the exercise nicely

[QUOTE=The Rizzler;49344768]At this point I think I'm going to have to be convinced to keep pursuing deep squats, I feel it's too much of a commitment for someone of my frame to be stretching so much to properly perform the exercise. Are half squats really that bad? I can keep the weight down and just increase the time under tension to get the same effect and not put too much load on my knees, right?[/QUOTE] Half squats are actually worse on your knees and won't make you much stronger. To help with mobility, you may benefit from regular foam rolling and using Olympic lifting shoes. I have long femurs as well and the shoes are a life-saver. The rest is simply going as low as you can safely (using light weights) until you get strong enough to get to parallel with a straight back. Unless you have a physical malformation, it's definitely doable.

[QUOTE=The Rizzler;49344768]At this point I think I'm going to have to be convinced to keep pursuing deep squats, I feel it's too much of a commitment for someone of my frame to be stretching so much to properly perform the exercise. Are half squats really that bad? I can keep the weight down and just increase the time under tension to get the same effect and not put too much load on my knees, right? Definitely taking up deadlifting though, my long arms and femurs should compliment the exercise nicely[/QUOTE] think you're confusing half squats with parallel squats provided you squat to minimum depth (hip crease aligns with knees) do whatever the fuck you want also lifting shoes

[QUOTE=The Rizzler;49344768]At this point I think I'm going to have to be convinced to keep pursuing deep squats, I feel it's too much of a commitment for someone of my frame to be stretching so much to properly perform the exercise. Are half squats really that bad? I can keep the weight down and just increase the time under tension to get the same effect and not put too much load on my knees, right? Definitely taking up deadlifting though, my long arms and femurs should compliment the exercise nicely[/QUOTE] Post a side-view picture of you in your deepest squat position that you can get in relatively comfortably and think you can do with some weight on your back. [editline]18th December 2015[/editline] My flexibility is really bad too but I can still go below parallel with a raised heel

Got dressed just for you guys, hope u enjoy [t]http://i.imgur.com/oczrhMg.jpg[/t] pls don't make fun of my curtains. Did some quick stretches beforehand but obviously there's still some clear buttwink going on. I went as deep as I could since I feel I'm close to proper form, it's clear to see how much further I need to go here. A few inches higher and I wouldn't be winking. My gripe with squatting is that my joints click and crunch no matter what I'm doing and it's the worst on squat, so it's not only the bones I'm worried about, it's my tendons as well. This occurs even if I'm wearing the right shoes, and I'm not even training with any weight yet. If the knee is fully bent, surely the tendons are stressed to their maximum? There's no way to stop my knees tracking over my toes either, just how I'm built. Right now I have running shoes with a solid heel and good inner arch support. If I went further and got oly shoes I'd have to get orthotics to offset my flat feet as well, which would be even more expensive. Not ready to commit yet, as obviously I'm not anywhere near that level Being tall is hell edit: my posture is generally bad as well, forward head syndrome. Mainly because I use computers a lot but also being tall means you need to dodge branches, doorframes etc. so I'm basically constantly staring downwards at the ground and normal sized people. My wrists and neck crack the worst, even if I'm not trying to let them. Wondering how early I should start worrying about arthritis, fuck

As you said your posture isn't great but by jove are you hitting depth and then some. Seriously bro that is fucking deep, I can barely hit that with my heeled shoes. Start putting some weight on the bar asap, don't worry about depth for a good while in fact if you find it easier you have a large amount of depth you can cut before you start nearing parallel [editline]19th December 2015[/editline] For reference [img]http://www.powerliftingtowin.com/wp-content/uploads/2014/02/usapl-squat-depth.jpg[/img] I'm going by ipf rules here but this is generally accepted as quite well below parallel and you're going much further [editline]19th December 2015[/editline] Fuck the whole "knees can't go over your toes" it's a fallacy and pretty much bullshit, while the crunching might be fixed by squatting higher

For me, squatting below parallel is fucking hell. I have a torn meniscus in my right knee for sure and im pretty sure my left knee as well. When you hardly have any cartilage in your knees that shit grinds and is not a pleasant time at all