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

worked up to 285x2 for jerks, then did 305 trying to work up to 300-305 for 3 jerks(after cleaning it up)

That reminds me, is going from 200lb to 265lb jerk in 4 months on an oly program reasonable or am I being too optimistic?

Completely reasonable, a lot of it is technique

Tomorrow is my last PT test I have to take. Bosses constantly push it back and I have to put off gym for a few days so that I won't feel sore while I'm taking the test. Now I can finally jump back on my regimen and get back to my beloved squats and drips and a consistent diet.

[QUOTE=cathal6606;47811435]That reminds me, is going from 200lb to 265lb jerk in 4 months on an oly program reasonable or am I being too optimistic?[/QUOTE] a lot of variables, but it's possible. what are your lifts rn

330 squat 350 deadlift 230 bench 225 clean 200 c&j 155 snatch

saw my first guy curling in the squat rack today with horrible form was a beautifully stupid sight

Any of you bros have advice on carpal tunnel and working out? Stress on my wrists has most definitely taken its toll (jobs, computer use, lifting, lacrosse) and it's gotten to be pretty bad over the past year or so. I've started to ice after workouts which helps reduce the pain a lot. I only just started to take notice at how weak and cracky they've gotten, I'm hoping the cold therapy will help long-term. I had a long break from lifting this semester when I got strep throat and a whole bunch of other stuff. I've had bouts like this before and it seemed like when I got back into the lifting track the pain went away but idk anymore. Maybe I just need to stop being an xbox phaggot cos my wrists cant handle it anymore combined with everything else. And I know drinking has not helped them one bit

[QUOTE=Rofl_copter;47819447]Any of you bros have advice on carpal tunnel and working out? Stress on my wrists has most definitely taken its toll (jobs, computer use, lifting, lacrosse) and it's gotten to be pretty bad over the past year or so. I've started to ice after workouts which helps reduce the pain a lot. I only just started to take notice at how weak and cracky they've gotten, I'm hoping the cold therapy will help long-term. I had a long break from lifting this semester when I got strep throat and a whole bunch of other stuff. I've had bouts like this before and it seemed like when I got back into the lifting track the pain went away but idk anymore.[/QUOTE] Hopefully you already understand that repetitive flexion activities of the wrist and extended periods of wrist flexion aggravate the median nerve further. When you're at the gym I would suggest you try to maintain a neutral wrist with all lifting activities. I think the ice post workout is beneficial because it prevents future inflammation, but using it long term isn't a great idea. Look up "pain gate theory" to understand more. You could also use heat and perform median nerve glides prior to going to the gym too. [QUOTE=Rofl_copter;47819447]Maybe I just need to stop being an xbox phaggot cos my wrists cant handle it anymore combined with everything else. And I know drinking has not helped them one bit[/QUOTE] Yep

[QUOTE=Lukeo;47819238]saw my first guy curling in the squat rack today with horrible form was a beautifully stupid sight[/QUOTE] If I see that then I will ask what the fuck he's doing in my house.

[QUOTE=NotMeh;47810755]man thought I invented a new bodyweight exercise but it already exists [video=youtube;kplP75nBuT4]https://www.youtube.com/watch?v=kplP75nBuT4[/video] all you need is a pull-up bar much better than table rows and really wrecks the upper back[/QUOTE] From what I've seen about bodyweight training, calisthenics, and street workout is that literally everything has already been discovered. If you think you've came up with a stupidly fun element, someone has already done it on Youtube already.

[QUOTE=cathal6606;47815181]330 squat 350 deadlift 230 bench 225 clean 200 c&j 155 snatch[/QUOTE] if you got your bs up 30lbs and your fs up 30lbs, you should be able to clean more. Whats worked for me with my jerks is doing sets of 3-5 reps on jerks. IE You clean up 185, then jerk it 5 times.

Fuck cutting, it sucks I'm going to go back to bulking but I'm gonna do it right this time, hopefully I don't get fat(ter). Ill set some achievable goals for once, too. Should I stick with SL or move onto something else? SL bores the fuck out of me now and I've been thinking of starting a push/pull split. Any recommendations?

I started lifting about 6 months ago, love the feeling of grinding that last rep, makes me feel like superman when he blows up the world engine. [video=youtube;jSjI7gwuKtg]https://www.youtube.com/watch?v=jSjI7gwuKtg[/video] Feels like I call upon my most primordial form of anger to energize me. Stats are pretty shit though.

[QUOTE=Bleach Qeef;47820652]if you got your bs up 30lbs and your fs up 30lbs, you should be able to clean more. Whats worked for me with my jerks is doing sets of 3-5 reps on jerks. IE You clean up 185, then jerk it 5 times.[/QUOTE] Plan for the summer is to add about 60-70lbs to back squat, 40-50 to front squat, then go full oly lifting for 4 months. I'm doing powercleans atm, might try jerking them for reps after.

[QUOTE=blerb;47821050]Fuck cutting, it sucks I'm going to go back to bulking but I'm gonna do it right this time, hopefully I don't get fat(ter). Ill set some achievable goals for once, too. Should I stick with SL or move onto something else? SL bores the fuck out of me now and I've been thinking of starting a push/pull split. Any recommendations?[/QUOTE] Just try whatever works. Start with your compounds, then add accessory exercises where you think you're underdeveloped. A PPL split is good if you want to hit absolutely everything over the split, but like you might only need to do upper/lower. If you've only ever done SL your body might be accustomed to 5 rep sets, so doing like 10-12 rep sets might shock your body so you see results fast, and generally that kind of rep range is good for hypertrophy; size and aesthetics. It's kinda controversial, but I like to do reverse pyramid sets. Start with high weight, go to failure, then drop the weight and go again till failure and you should go for more reps. Eg might do sets of 5, 8, 10, 12 reps and I've seen progress from doing this (but only do on compounds!) My PPL looked like this Push - Decline bench press - Incline bench press / incline fly - Cable crossover - Overhead press - Narrow dumbbell bench press Pull - Barbell row - Lat pulldown - Barbell curl - Preacher curl (there is a difference to standard curl!) - Upright row - Face pull Legs (and core) - Squats - Deadlift - Calf raises - Knee crunches - Leg raises - Bicycle crunches [editline]28th May 2015[/editline] I'm actually beginning another cut this week. Last bulk was good put on 8kg and eg my bench increased 20kg but I can't see my abs anymore unless I suck in my gut. What do you's reckon of this routine? Goes day A, day off, day B, day off and so on: Day A - Decline bench press - Preacher curl - Overhead press - Barbell row - Lat pulldown - Deadlift - Core circuit (same as I posted above) Day B - Incline bench press - Narrow dumbbell bench press - Upright row - Barbell row - Chin-up - Squat - Core circuit (ditto) Yes there's a few non-major compounds/isolations in there but I want to at least maintain some of those gains as much as I can, but each day had at least four compounds in it.

Is 125 kg deadlift considered decent? Currently standing @ 100x5, 110x5, 115x5, 120x5, 125x3 I remember I've seen some Strength Standards, and it turned up to be novice-level :v: 19/85 kg btw, skinnyfat so dont consider that muscle mass :v: Also, I remember long ago someone laughed at me that I squat more than deadlift. I can squat 130 kg but can't take it with deadlift, am I that bad?

[QUOTE=Dark RaveN;47823814]Is 125 kg deadlift considered decent? Currently standing @ 100x5, 110x5, 115x5, 120x5, 125x3 I remember I've seen some Strength Standards, and it turned up to be novice-level :v: 19/85 kg btw, skinnyfat so dont consider that muscle mass :v: Also, I remember long ago someone laughed at me that I squat more than deadlift. I can squat 130 kg but can't take it with deadlift, am I that bad?[/QUOTE] I'm opposite. I deadlift 30kg more than my squat. I think it's due to flexibility in my joints; I'm either not able to do a full rep (so I don't consider those as reps) or I can go for high rep sets. No middle ground.

[QUOTE=Dark RaveN;47823814]Is 125 kg deadlift considered decent? Currently standing @ 100x5, 110x5, 115x5, 120x5, 125x3 I remember I've seen some Strength Standards, and it turned up to be novice-level :v: 19/85 kg btw, skinnyfat so dont consider that muscle mass :v: Also, I remember long ago someone laughed at me that I squat more than deadlift. I can squat 130 kg but can't take it with deadlift, am I that bad?[/QUOTE] Bro, you're 19, 85kg, DLing 125kg, you're doing awesome and I'm hella proud of you Everyone's different, though, some people are awesome at squats and suck at DL, others are vice versa. Take what you can do and dominate that shit.

[QUOTE=loopoo;47824011]Bro, you're 19, 85kg, DLing 125kg, you're doing awesome and I'm hella proud of you [/QUOTE] Thanks, if only I could drop weight now and become less fat :/ How real is it to drop 10 kg during summer period? I cannot start right now because I am living in a student hotel and there are no facilities to cook, so I have to eat all the fatty foods there are served here (and fucking desserts, them bastards)

tbh in your situation I'd just use what I have (high caloric foods, hopefully lots of protein in there too) to just bulk until you're moved out and can start cooking meals that'll help you facilitate a cut. might as well make the best of your situation whilst you're in it. after you move out and have bulked a bit, you should have more muscle mass and that'd make cutting slightly easier cause of the muscles constantly burning calories. as for the time to lose 10kg, I've no idea, most sources say you can healthily lose about .5-1kg a week whilst still maintaining enough of your muscle mass.

[QUOTE=Dark RaveN;47823814]Is 125 kg deadlift considered decent? Currently standing @ 100x5, 110x5, 115x5, 120x5, 125x3 I remember I've seen some Strength Standards, and it turned up to be novice-level :v: 19/85 kg btw, skinnyfat so dont consider that muscle mass :v: Also, I remember long ago someone laughed at me that I squat more than deadlift. I can squat 130 kg but can't take it with deadlift, am I that bad?[/QUOTE] If you can do 125x3 then your 1rm should be sitting at around 130 or 135 maybe a little more. Also yeah it's decent especially for your bodyweight, much closer to intermediate than novice tbh, how long have you been training? I only just broke intermediate on all my lifts and that's due to dropping my bodyweight heavily and after 1 1/2 - 2 years of training. Most peoples deadlift is higher than their squat but it's not uncommon to have squat a little above, due to the mechanics of each lift and the fact that everyone's body is just different (think we had a discussion a couple pages back can't remember). [editline]28th May 2015[/editline] [QUOTE=Dark RaveN;47824072]Thanks, if only I could drop weight now and become less fat :/ How real is it to drop 10 kg during summer period? I cannot start right now because I am living in a student hotel and there are no facilities to cook, so I have to eat all the fatty foods there are served here (and fucking desserts, them bastards)[/QUOTE] if you're dedicated it should be reasonable, though a lot of that will be water weight at the start

[QUOTE=Dark RaveN;47823814]Is 125 kg deadlift considered decent? Currently standing @ 100x5, 110x5, 115x5, 120x5, 125x3 I remember I've seen some Strength Standards, and it turned up to be novice-level :v: 19/85 kg btw, skinnyfat so dont consider that muscle mass :v: Also, I remember long ago someone laughed at me that I squat more than deadlift. I can squat 130 kg but can't take it with deadlift, am I that bad?[/QUOTE] I'll be straight up with you, if your squats higher than you're deadlift its probably because your not going deep enough on your squat. That being said 130 on your back for any ROM is decent.

[QUOTE=cathal6606;47824547]I'll be straight up with you, if your squats higher than you're deadlift its probably because your not going deep enough on your squat. That being said 130 on your back for any ROM is decent.[/QUOTE] Well, I saw a video once of a guy telling that real squats are when your ass goes at or over the height of your knees so I've been aiming for that. I can squat fully down without weights but keeping your back straight and doing at least a hundred for a full squat was deemed nigh impossible for me, normally I can squat until my balls hit the floor but not with weights. [editline]28th May 2015[/editline] [QUOTE=Waterpi;47824172]If you can do 125x3 then your 1rm should be sitting at around 130 or 135 maybe a little more. Also yeah it's decent especially for your bodyweight, much closer to intermediate than novice tbh, how long have you been training? I only just broke intermediate on all my lifts and that's due to dropping my bodyweight heavily and after 1 1/2 - 2 years of training. [/QUOTE] I'm a real fucking looser at this. I've been training since I was 15-16ish, but on-and-off with having at least 3-4 month breaks in between. First time I began doing deadlifts was...... July 2014, before that I've never done them fully because I didn't know how good they are for you. My last break was in March-April and I've been training again since mid-April, before that I had another break in November-December..... I'm really inconsistent but I can't help being lazy :v:

[QUOTE=Dark RaveN;47824561]Well, I saw a video once of a guy telling that real squats are when your ass goes at or over the height of your knees so I've been aiming for that. I can squat fully down without weights but keeping your back straight and doing at least a hundred for a full squat was deemed nigh impossible for me, normally I can squat until my balls hit the floor but not with weights. [/QUOTE] Parallel squats are fine. If you want to go deep with weight on your back look into improving your ankle flexibility, that helped me a lot anyway.

[quote]Well, I saw a video once of a guy telling that real squats are when your ass goes at or over the height of your knees so I've been aiming for that. [/quote] Sorry, meant below the knee level, not above.

So I started getting into regular lifting at the beginning of this week. I've been doing 1h30 sessions of cardio-fitness every week in the past 6 months as my mandatory sport course at school, and even though I enjoy it, an hour and a half per week isn't enough to get actual progress so I'm thinking of taking it to the next level. So I read up on the stuff linked in the OP and chose to begin with the basic starting strength program, as it mostly contains exercises I'm already familiar with. For the first session I did the usual cardio warmup (skipping rope and bike mostly), but I wasn't really sure how much weight I should put on, should I look for my single-rep max and apply a coefficient like 70% to get the best 3x5 weight? Or is it just something you adjust workout after workout? In the end I weighted them the same way I usually do during mandatory sessions, so around 50kg for squats, 40kg for bench press and 50kg for deadlift. However two days later I reused the same weights and I ended up not being able to finish my bench press sets. Does that usually occur at the beginning? Like, workouts from two days earlier diminishing the performance of the current one? If that's the case should I diminish the weight so that I can stay consistent between sessions? I suppose it's better to start light than trying to get heavy right off the bat and performing poorly in the long run.

[QUOTE=_Axel;47827147]For the first session I did the usual cardio warmup (skipping rope and bike mostly), but I wasn't really sure how much weight I should put on, should I look for my single-rep max and apply a coefficient like 70% to get the best 3x5 weight? Or is it just something you adjust workout after workout? In the end I weighted them the same way I usually do during mandatory sessions, so around 50kg for squats, 40kg for bench press and 50kg for deadlift.[/QUOTE] I'm not exactly an expert, but my method was basically trial-and-error. If lifting feels unusually easy one day, I add more weight the next day. I add the smallest increments I can too, like 5-pound weights or 2.5-pound wrist weights. I don't even know my single-rep max on anything because I figure there's no situation where I really need to do that. [QUOTE=_Axel;47827147]However two days later I reused the same weights and I ended up not being able to finish my bench press sets. Does that usually occur at the beginning? Like, workouts from two days earlier diminishing the performance of the current one? If that's the case should I diminish the weight so that I can stay consistent between sessions? I suppose it's better to start light than trying to get heavy right off the bat and performing poorly in the long run.[/QUOTE] Were you still sore from the first workout? If you're used to doing these workouts less often, that would explain the inconsistency.

[QUOTE=Loofiloo;47831245]I'm not exactly an expert, but my method was basically trial-and-error. If lifting feels unusually easy one day, I add more weight the next day. I add the smallest increments I can too, like 5-pound weights or 2.5-pound wrist weights. I don't even know my single-rep max on anything because I figure there's no situation where I really need to do that.[/QUOTE] Alright, I think I'll do it this way. [QUOTE]Were you still sore from the first workout? If you're used to doing these workouts less often, that would explain the inconsistency.[/QUOTE] A bit, though not to the point of being painful. I guess after a week or two it won't be an issue.

Honestly as long as you work out well, eat well and rest well I wouldn't be worried about having a bad day every now and then. It just happens. However it may depend on when you go during the day. I've found that I tend to be most effective at night after I've finished work. As if work is like a 9 hour warm-up session lol. Working the same muscle two days later is fine.