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

SSSSSSSS-HHHHHNNG. It always sounds like I'm doing something else than lifting.

[QUOTE=Waterpi;48331467]das it mehn 180 kg deads for 2 sets of 3, one of them was raw with some chalk and the other was strapped because I just wasn't setting my grip right. Could probably do 1 set for 4 or MAYBE 5 depending on the day, closing in on that 200 mark [editline]30th July 2015[/editline] Also got complaints about noise again (from said deads), starting to get pretty pissed. There're no rules against deadlifting or making too much noise or whatever and I use mat's to minimize whatever damage there may actually be to the floor[/QUOTE] what program are you on m8?

[QUOTE=Antdawg;48331554]Tell them to get fucked. Nothing wrong with the sound of doing a complete deadlift rep. The worst sounds at the gym are when gym bruhs do the stupid 'crack open a can of soft drink' exhaling. And like they are ripped and do it on pissy 30kg barbell curls wtf. Or when they do it before they start even pumping out reps. Like damn I audibly exhale a bit on squats, deads and rows, but on fucking barbell curls?[/QUOTE] Luckily I was literally on my last set so that was fine, if it happens again im gonna say something though, aint nothing in the rules telling me I cant do my deads how i want as long as im respecting the equipment. Also on that point a perfect example, had a guy grunting pretty loud doing 1pl8 close grip bench, epitome of a brah, same guy who was screaming (no literally, screaming not grunting) doing 200 kg deads. [editline]30th July 2015[/editline] Grunting or just like a low pitched "oof" gets me pretty pumped for my sets, so I just do that. When it gets really heavy though I do a stereotypical lion growl (unintentionally of course) from that one broscience video :v: [editline]30th July 2015[/editline] [QUOTE=cathal6606;48333650]what program are you on m8?[/QUOTE] Not joking when I say mostly my own, based loosely around a bit of texas and stronglifts. Doing paused work on all of the big 3, along with some assistance work when necessary (something like spoto pressing for bench or grip for deads). Always try to keep the rep range between 3-5 unless its like a last set and I feel like amrapping for fun or doing something else. Workouts are usually 3 reps*4-5 of plain old one-of-the-big-ones followed right after by paused work of same reps (1 or 2 higher maybe, sometimes double paused) and sets, and then depending on the day the next compound lift and then paused work on said lift, or if I have only one compound on the day I just do assistance work and then one or two last exercises for fun. I've kind of always followed my own program based on shit taken from here or there, never really liked sticking to a rigid routine. Honestly I have no idea if it's a good program or not but it's hella fun for me and I'm making some decent progress, whether it's because of noob strength gains or from the actual efficacy of the program itself I can't tell you. When I up the weight on a lift I usually just do 2 or 3 sets of it depending on how hard it is, then the next workout ill aim for one more set and then one more after that, then i'll try up the weight again, which is pretty much how I've been progressing so far.

Huh that sounds pretty legit, I've started throwing in paused singles and doubles after my work sets too, esp on squat. Are you bulking atm? [editline]31st July 2015[/editline] Had to work a lot with excel in my job so anytime I wasnt busy I decided to work on a lifting spreadsheet, it started as way of predicting progress in Texas method but then I started adding some programs I've done as well. Here's the link for anyone who cares about this kind of stuff [url]https://docs.google.com/spreadsheets/d/1NQ0aS8Qg_2bRyTT51dU6X77ZspPzQJ1T_yiqoq_eEck/edit?usp=sharing[/url]

paused squats are love

How do you guys feel about knee support? I hit a new 5 rep max on deep squats that I really wouldnt have got without knee wraps. Its like they fix all of my form issues. I'm just worried that they will gimp me in the long term. Right now I use them on my last set on volume day because I do ramping sets, and on my last set on intensity day because I'm going for a pr. I use them when I go heavy on front squats too. Also I'm coming down off prework out right now and my brain feels weird m8, took me 10 mins to write this properly

Ive listened to this podcast about biomechanics in the past. What they were discussing was pretty interesting, like how they live with bare minimums, they sit on the floor and sleep in hard beds like people were doing it before all this modern age and how its supposed to be better for your body and all that. Ive been sleeping on a hard bed for a year (hard as in wood frame + small cushion) and I honestly dont know if its better or not but now I can sleep anywhere no problem. But if anybody is interested in all that I definitely recommend a listen

[QUOTE=D3TBS;48340303]Ive listened to this podcast about biomechanics in the past. What they were discussing was pretty interesting, like how they live with bare minimums, they sit on the floor and sleep in hard beds like people were doing it[B] before all this modern age and how its supposed to be better for your body and all that.[/B] Ive been sleeping on a hard bed for a year (hard as in wood frame + small cushion) and I honestly dont know if its better or not but now I can sleep anywhere no problem. But if anybody is interested in all that I definitely recommend a listen[/QUOTE] I hate stuff like this. All of it is 100% garbage. Modern technology and methods have done nothing but improve the health and living conditions of people everywhere for all fields. We have this odd fascination with the "past" and assuming methods back in those days must have been better (for some reason) even though health, quality of life, etc issues were way higher. There is this massive popular belief in society today that the "old ways" were better, when they really were not at all. Stuff like mattresses were invented for a reason. This applies for just about anything in life. It's that same stupid logic that got paleo diet so popular. Its why people have this impression that ancient methods of bread making create the worlds greatest bread (when the reality is that bread from the old days was total garbage compared to what is possible today by an artisan). Old-world coffee from Italy must have been ~amazing~ but it was actually total garbage. We get off on tradition so much that doing things like the "old ways" must be better. It almost never is, and is total pseudo-science BS that has been debunked by actual scientific study in some cases. That said, more power to you if you like sleeping on hard surfaces. It is nice not needing to have a fluffy pillow and mattress to sleep. Just don't think it actually helps you with anything medically speaking, because it doesn't. [editline]31st July 2015[/editline] (don't get me started on non-GMO foods, which largely fall into the same category of discussion)

[QUOTE=cathal6606;48338456]Huh that sounds pretty legit, I've started throwing in paused singles and doubles after my work sets too, esp on squat. Are you bulking atm? [editline]31st July 2015[/editline] Had to work a lot with excel in my job so anytime I wasnt busy I decided to work on a lifting spreadsheet, it started as way of predicting progress in Texas method but then I started adding some programs I've done as well. Here's the link for anyone who cares about this kind of stuff [url]https://docs.google.com/spreadsheets/d/1NQ0aS8Qg_2bRyTT51dU6X77ZspPzQJ1T_yiqoq_eEck/edit?usp=sharing[/url][/QUOTE] Paused are amazing, I honestly wouldnt be surprised if that's whats helping me increase so quickly. Using a belt on them gets me out of breath quickly though, especially on squats. Also on squats make sure you active pause at the bottom, so you don't relax but keep your body tense, made that mistake up until very recently and the correction has helped a shitload. Not really bulking, trying to maintain my weight as much as possible. It shot up from 83 to about 86-87 and is staying there atm, pretty lucky because I hate counting calories so it seems I've got a good balance without needing to count them anyways. Have to keep this weight though as I can water cut down/just diet down when the first meet comes around to hit the 83 class, which (providing my current lifts stay around the same) would put me at about 6th or so in the country in my category (83 kg junior) What program are you following atm, your custom one in that sheet? [editline]31st July 2015[/editline] [QUOTE=cathal6606;48340269]How do you guys feel about knee support? I hit a new 5 rep max on deep squats that I really wouldnt have got without knee wraps. Its like they fix all of my form issues. I'm just worried that they will gimp me in the long term. Right now I use them on my last set on volume day because I do ramping sets, and on my last set on intensity day because I'm going for a pr. I use them when I go heavy on front squats too. Also I'm coming down off prework out right now and my brain feels weird m8, took me 10 mins to write this properly[/QUOTE] Knee wraps are gonna add to your squat poundage but I don't see why your wrapless squat shouldn't go up along with that, although your form might take a beating (on wrapless) if you start using them too often as you might become dependent on them, but if you're not raw powerlifting it's all up to you, knee's might actually thank you for it in the long run. Every tried out knee sleeves instead though?

I'm doing texas method with weighted pull ups and some paused work thrown in. I am kind of worried about becoming dependant on knee wraps since they seem to be so effective for me, I might look into knee sleeves though. I'm not looking to do raw powerlifting, tbh I'm just trying to get my high bar squat up so I can make fast gains one I join an oly club in a few weeks.

-wrong thred-

Welp, time to see if I can join the 1pl8 club for the 5x5 bench today

[QUOTE=cathal6606;48341294]I'm doing texas method with weighted pull ups and some paused work thrown in. I am kind of worried about becoming dependant on knee wraps since they seem to be so effective for me, I might look into knee sleeves though. I'm not looking to do raw powerlifting, tbh I'm just trying to get my high bar squat up so I can make fast gains one I join an oly club in a few weeks.[/QUOTE] knee sleeves are what most oly lifters use I think, knee wraps won't be ideal if you want to squat for oly as they won't allow you to practice your full depth that you'd need for the lifts (not my area of expertise here though, just makes sense to me). I rate let go of the knee wraps and focus on form and depth for your high bars if you're going into oly'ing, as you said maybe look into knee sleeves as they compress your knees so you feel a shitload sturdier, but don't take away much if at all from depth and don't really add to what weight you could lift without them. Go quality if you buy though, do recommend rehbands for general all purpose [editline]31st July 2015[/editline] [QUOTE=CabooseRvB;48341594]Welp, time to see if I can join the 1pl8 club for the 5x5 bench today[/QUOTE] gl mehn

I actually noticed that when I was squatting with wraps, it felt like I wasnt going as deep as I normally would be. Now that I hit 120 tho I'm going to take a step back and focus on my form, might try doing 8 paused triples monday instead of the usual 5x5. [editline]31st July 2015[/editline] rehbands are like 37 quid per knee, dam son

So I reached 1pl8 for bench, form could have been better. and 145lb for 4x8 Squat. I think once I can bench my bodyweight in 5x5 I can go for 4x8 for benching as well. Also have been falling in love with T-bar exercises, the row and just pushing it while standing.

So I'm pretty sure I ruptured this which has been the root of all my problems.. It's not really noticeable at netural but when I supinate my forearm there's a bit of a bulge here. that's definitely a (mild?) case of tennis elbow right? [t]https://www.painscience.com/imgs/spot-05-forearm-extensors-main-xxl.jpg[/t] I'm pretty certain it's the pullups that are aggravating it. Some people say to hit the wrist curls and work through it and others say I have to stop lifting completely... what do you guys think?

See a doctor and get a professional opinion

[QUOTE=Antdawg;48343468]See a doctor and get a professional opinion[/QUOTE] yeah, i've done enough bullshitting around, been posting about this for a while. i talked to my dad who was a huge bb'er back in the day and said there's not a whole lot you can do but it's better to be safe

Been working out since the start of June, feeling way better and actually seeing gains (not much, but they're definitely coming). Diet was always good, but just have to burn off that boring flabbiness from not doing much for the 5 years after highschool. I see why people do this shit, it feels amazing. Any tips on good protein or ways to better fuel growth? I have powders and sheeit but I wanna know if you have anything to recommend. The days of being skinnyfat are going away Also just got back on this fucking forum after not knowing my password forever, good to be back :v You'll see me in here more often

[QUOTE=cathal6606;48342127]I actually noticed that when I was squatting with wraps, it felt like I wasnt going as deep as I normally would be. Now that I hit 120 tho I'm going to take a step back and focus on my form, might try doing 8 paused triples monday instead of the usual 5x5. [editline]31st July 2015[/editline] rehbands are like 37 quid per knee, dam son[/QUOTE] Yeah they're a little expensive :v: but they'll last you for a long time new, as is usual with the quality stuff. You can get the cheaper tommy kono's (I think its called that), but they fray and tear much quicker so you might have to buy two pairs as well as being a fuckload harder to put on, almost SBD level (which are another option, but slightly more expensive than rehbands AND really stiff, so probably not ideal for oly).

[QUOTE=zydos;48345548]Been working out since the start of June, feeling way better and actually seeing gains (not much, but they're definitely coming). Diet was always good, but just have to burn off that boring flabbiness from not doing much for the 5 years after highschool. I see why people do this shit, it feels amazing. Any tips on good protein or ways to better fuel growth? I have powders and sheeit but I wanna know if you have anything to recommend. The days of being skinnyfat are going away Also just got back on this fucking forum after not knowing my password forever, good to be back :v You'll see me in here more often[/QUOTE] Try and get as much protein as you can from food before you start supplementing it. Check food labels to see how much your getting. When it comes to protein powder just go for the cheapest whey you can find, they're all the same, protein is protein. [sp]Thats not true actually, there's proteins and then there's complete proteins, complete proteins are usually meat/ dairy that have all the amino acids that your body cant make for itself. This isnt an issue when it comes to supplements because pretty much all of them, whey, casein, beef isolate, are all complete proteins. So just go for the cheapest.[/sp] [editline]1st August 2015[/editline] [QUOTE=Waterpi;48346449]Yeah they're a little expensive :v: but they'll last you for a long time new, as is usual with the quality stuff. You can get the cheaper tommy kono's (I think its called that), but they fray and tear much quicker so you might have to buy two pairs as well as being a fuckload harder to put on, almost SBD level (which are another option, but slightly more expensive than rehbands AND really stiff, so probably not ideal for oly).[/QUOTE] I'll put off buying them until I really need them, then I'll get the good ones.

[QUOTE=cathal6606;48346702]Try and get as much protein as you can from food before you start supplementing it. Check food labels to see how much your getting. When it comes to protein powder just go for the cheapest whey you can find, they're all the same, protein is protein. [sp]Thats not true actually, there's proteins and then there's complete proteins, complete proteins are usually meat/ dairy that have all the amino acids that your body cant make for itself. This isnt an issue when it comes to supplements because pretty much all of them, whey, casein, beef isolate, are all complete proteins. So just go for the cheapest.[/sp] [/QUOTE] I'm trying to get by without protein powder at the moment too, alteast until a few weeks. How much of a difference will it give?

Hard to put a number on it, tbh you get the most noticeable improvement from upping your calories not your protein.

Alright, that's what I've been doing, good. Took a months break (gym closed) and now even after a week of lifting again I am seeing some small improvements. :v:

Got back to WL at the beginning of the week after a month break and absolutely destroyed myself. I had to skip a workout, but it felt great afterwards. On the topic of gains the most noticeable are arms and pecs ATM which is funny, since I didn't get the impression SS put so much work on those.

150 for 3 then for 2 squats (so 5 kg over my previous 1 rep max, for reps :v:), gains still coming. Pitched forward on a back off set of 140 for 3 though on the second rep and the weight slid over my back almost onto my neck, before I shoved it onto the safety rack. Got pissed and then even more determined when my friend said "maybe lower the weight?" and got a 6th set of 140 for some of the easiest 3 reps I've done :v: got war marks from the weight sliding though, pretty big bruise on me back. [editline]1st August 2015[/editline] [video=youtube;n4_HffiM-NI]https://www.youtube.com/watch?v=n4_HffiM-NI[/video]

[QUOTE=Rapist;48346714]I'm trying to get by without protein powder at the moment too, alteast until a few weeks. How much of a difference will it give?[/QUOTE] Will give zero difference if you are actually getting enough protein in your diet A great difference if you aren't Protein powder is nice because most consider it somewhat hard or time consuming to get the right amount of protein normally. Reasonably cost effective (if you get a good value brand), and calorie efficient. I also mix mine in my morning oats for great taste and good protein.

Does anyone else's hands/fingers start hurting like a bitch after they lift heavy? I have babby hands and at this point I'm stalling on my main lifts (most notably 100kg dlx4 @ 73kg bw) because my hands can't grip the bar for shit. Is there anything I can do to fix these shit hand genetics or should I just buy some lifting straps?

just train your grip lol deadlift static holds deadhangs, one arm deadhangs if you're hardcore enough there's also these [IMG]http://bretcontreras.com/wp-content/uploads/ironmind_captains_of_crush_hand_grippers.jpg[/IMG] haven't tried yet but might buy one sometime

jesus christ #4, you need forearms like god damn stovepipes for that