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User avatar #34309 - vortexrain (07/10/2015) [-]
Nine days into my diet, and I've broken. The past few days I've felt like shit because I'm only allowed around 2700 calories a day, and my fucked up sleeping habits make it hard to stick to that. I'll wake up in the middle of the night, around 3am, hungry as fuck, and eat something, but I don't really pay attention to what I"m eating because I'm half asleep. After that, I go to sleep. When I remember what I ate later on, I subtract it from my daily allowance, and try to eat accordingly for the rest of the day. But by the time I'm out out calories, I'm fucking starving. Like I said above, I've felt like shit that last few days because of this, so I decided fuck it. My parent made hamburger helper, and mashed potatoes for dinner. I mixed them together in a bowl, and eat the fuck out of it. A little after I got done eating the bowl of hamburger helper/mashed potatoes, my persistent headache went away. I also got a can of Mello Yellow. Plus, I've eaten two bowls of Lay's Barbecue Chips, and another Mello Yellow, and I plan on drinking another. I fucking suck at this.
User avatar #34312 to #34309 - SuperSixONE (07/10/2015) [-]
Watch what you're eating too.
It's not going to work if you eat 2700 calories of shitty foods because you get less food.
You won't be hungry if you eat foods that are better for you.
Start out easy, instead of Hamburger Helper, just have ground beef, with a little salt (dont eat more ground beef than you would with the Helper tho).
And don't drink Mello Yellow. Start by having like 1 every other day or some shit. If you always drink 2+ a day then 1 a day. It's just little simple cut backs and once you lose some weight it's easier to lose more, but you have to try as hard as you can and exercise walking is probably best for you for now.
#34308 - anon (07/10/2015) [-]
Go store
Buy thincrust pizza
eat 3/4ths of thin crust pizza
servings 3
serving size 400 calories
tfw I just ate 1000 calories
tfw I only have 1500 calories a day to eat
#34306 - baglesbites (07/10/2015) [-]
Time to critique my horrendous form on the clean and press. It looks like I'm not fully extending my hips and not catching low enough. The catch is easy enough at lighter weights but I suffer once I get closer to around 170lb. Also, I know the push press is sloppy as well, but I need more practice with lower weight.
#34325 to #34306 - KungFuZerO (07/10/2015) [-]
Watch a couple of instructional videos and learn exercises to practice each phase of the lift. The biggest problem I see here is not using your hips at all to push the bar up.

Look at 1:07 - www.youtube.com/watch?v=fsEvA5cCrrU
User avatar #34307 to #34306 - Draigor (07/10/2015) [-]
*im no expert in oly lifts*
-try to get your phone propped up on something so you can film at a better angle
-Its better to film multiple reps during a working set than 1 rep
- Back seemed rounded when pulling off the ground. i know it wasnt technically part of the lift, but its a good habit to keep your back str8
-from the angle, it looks like you take a full breath into your chest. you want to brace properly into your stomach (chris duffin has great videos on bracing your core)
-let your hips do the work, thrust , shrug, and get dat triple xtension and get under the bar. you dont want to reverse curl it.
-Youve got nice wrist mobiliy you lucky bastard

Thats all i got, hopefully someone else more familiar with oly lifts can give you some more pointers. I find that its alot easier to critique my own lifting when I play the video at half speed on my phone(galaxy s4). Check if your phone has this option, because it is extremely useful
#34321 to #34307 - baglesbites (07/10/2015) [-]
I took more than one video, this one is the best quality that didn't get corrupted.

I'll try filming a triple next time I do cleans, im only doing lots of single right now for form

I did forget to breath right, I'm better at it during the big 3 because I focus more on my setup

I know my upper back rounds a bit and I am working on getting back mobility. Agile 8 with some added back and shoulder mobility should be enough.

I had to stretch my wrists and forearms for a couple weeks as well as front squat with 2-3 fingers to get close to that grip. I usually catch with my pinky off the bar and heavy weights still put a little strain on my wrists.

Thanks for the input
#34299 - insertclevernames (07/09/2015) [-]
only posting this because some dickhead ( asotil ) didnt believe my progress pics i posted a few days ago.

1st pic- 4-9-2015 333lbs.
User avatar #34314 to #34299 - SuperSixONE (07/10/2015) [-]
hur dur hold on that bottle is in the same place FAAAKE!!
Nah, but keep it up dude, soon you'll look like JOOOOOOHN CEEEENAAAAA AT THE DUBYA DUBYA E SUUUUUUUUPER SLAAAAAAMMM sorry lol i had to
User avatar #34316 to #34314 - insertclevernames (07/10/2015) [-]
thats my goal lol but thanks bro
#34302 to #34299 - baglesbites (07/09/2015) [-]
I remember you. Sickening progress, keep it up.
User avatar #34315 to #34302 - insertclevernames (07/10/2015) [-]
thanks bro
#34300 to #34299 - insertclevernames (07/09/2015) [-]
2nd pic. not sure about the date. im 279 in the picture. im 267 now. (i havnt taken a front picture of my 267 yet)
User avatar #34294 - acroneos (07/09/2015) [-]
Squatted bodyweight for reps last time I worked out, which was my goal to do before my birthday on the 19th :3 , though I did use a belt
The muscles in my lower back (lats?) get very tense after deads and squats. Not painful or even sore just really tense. Is that normal?
User avatar #34305 to #34294 - Draigor (07/10/2015) [-]
Its normal. And theres no shame in using a belt: )
#34303 to #34294 - baglesbites (07/09/2015) [-]
Squats and deadlifts, especially when done together, hit the lower back hard. The belt is a good way to increase strength but not protective if your form is sloppy as well.
0
#34280 - darealsnooki has deleted their comment [-]
#34276 - mexicanfood (07/09/2015) [-]
ALL FITNESS NOOBS, FILTER THIS TO THE TOP RATED POSTS AND GO DOWN ABOUT THREE OR FOUR POSTS AND YOU WILL SEE A POST WITH THIS IMAGE. THAT POST WILL HAVE ALL YOUR NOOB QUESTIONS ANSWERED
User avatar #34277 to #34276 - marinepenguin (07/09/2015) [-]
Squats and deads aren't enough to get good abs, your standard pushups work your external abdominal musculature more than squats and dreads. If you want well defined abs, you need to do direct ab work.

And personally, if you can do pull ups, do them instead of lat pulldowns. If bodyweight gets too light, use a dip belt or a weighted vest.
User avatar #34296 to #34277 - acroneos (07/09/2015) [-]
What's the best or most well rounded direct ab workout/workouts?
#34323 to #34296 - KungFuZerO (07/10/2015) [-]
Weighted decline crunches for noobs
Cable crunches for advanced
User avatar #34304 to #34296 - marinepenguin (07/09/2015) [-]
Hanging leg raises, weighted sit ups for the 6 pack.

Suitcase carries for obliques.

And overhead carries for overall core development.
User avatar #34278 to #34277 - mexicanfood (07/09/2015) [-]
Personally I disagree, deadlifts and squats work abs plenty, but do whaetever hits your lats the hardest. I'm simply going off my own experience, I can do 25 un weighted pull ups with perfect form and my gym doesn't weight belts so I use the lat pulldown.

Just do whatever responds best
#34324 to #34278 - KungFuZerO (07/10/2015) [-]
If youve only done squats and deads for abs, and no other direct work, can you post pics?
#34376 to #34324 - mexicanfood (07/11/2015) [-]
This picture is 2 years old, I have around 10 pounds more of lean muscle mass but same body composition
User avatar #34437 to #34376 - mexicanfood (07/12/2015) [-]
well what in you're terms is good ab definition since I was only lifting for about a year when this picture was taken. I could be wrong but the light seems to bleach the definition, I'm sure if I took one in better lighting it could be better. I'd say the real factor when it comes to abs is how much body fat a person has. Granted some people due to genetics can have abs at much higher body fat percentages but id say every one has abs at 10-12% body fat
#34422 to #34376 - KungFuZerO (07/12/2015) [-]
So you're agreeing that deadlifts and squats dont hit abs plenty? Because I see very little abdominal definition.
User avatar #34279 to #34278 - marinepenguin (07/09/2015) [-]
I can agree with the lat pulldowns if you lack a weight belt or further resistance.

But it's been shown time and time again, that squats and deadlifts, while greatly working the inner musculature of the stomach and back, it does not work the rectus abdominus to the proper extent to develop them well. Unless you are born with excellent genetics, your abs will look underdeveloped and soft.

www.progressivefitness.net/blog/why-squats-and-deadlifts-arent-good-abs-exercises

I managed to put on over 60 pounds without losing visible abs, and in my personal experience, my abs looked the worst when I cut back on dedicated ab sessions. Even while moving up on squats consistently.
User avatar #34273 - destaice (07/09/2015) [-]
>fitness and weight loss

but what if I need to gain weight?
User avatar #34274 to #34273 - marinepenguin (07/09/2015) [-]
Do the opposite of losing weight.
User avatar #34275 to #34274 - destaice (07/09/2015) [-]
thanks
#34269 - sideoffreedom (07/09/2015) [-]
Guys im looking to lose weight seriously. I have been running almost 3 miles every day changed all my drinking to water and i constantly do pushups pullups and situps. In the space of 8 days i somehow lost 5 fucking pounds, and I want to be able to do more to keep it up.
5'6 dude wide frame now 185 pounds down from 190.

Also, if I want oto get into lifting after i lose weight how would you reccomend going at that?
User avatar #34430 to #34269 - joshualegitsky (07/12/2015) [-]
Are you running for time/distance?

If so change to interval. Way better for you.
User avatar #34281 to #34269 - jokerjack (07/09/2015) [-]
Great job on the dedication so far! Just get mentally ready to see progress slow. The first 10 pounds comes off fast as one starts exercising and cleans up their eating due to water retenting. 1-1/2 pounds a week is a good goal for pure fat loss, 2 pounds if obese

Don't wait to get into lifting until after you've lost the weight. A caloric defecit and no strength training (well heavier than bodyweight exercises, although pull-ups qualify as "heavy compound" lift) can lead to the body burning mucle to fill its energy needs instead of just fat. Start lifting now, retain the muscle you have, so that you don't have to get the bodyweight as low before you start seeing definition and it also makes the neuromuscular changes now, so when you start eating more and focus on increasing the weight on the bar, you're ready to make serious progress there. Lift 3 days a week on a program like Starting Strength or Stronglifts 5x5, and run 3 days. Some say this is too much work, but you sound like you wanna go as hard as you can for as long. I've managed every other day heavy lifting and 3-5 mile runs with a rest day for a while. Just listen to the body and ease back on the throttle before it gives out.

You sound committed. Good job man. Now just keep it up over the long term for months and not just the sprint. Consitency over time is the biggest key
User avatar #34267 - marinepenguin (07/09/2015) [-]
Today was supposed to be a rest day but screw that noise. I felt like lifting.

So I figured Id do some stuff I hadn't ever done before. Did a lot of forearm work, worked on power cleans and managed a very very easy single 225. And most notably I took a hex bar out onto the football field and walked with 250 pounds for about 30 yards and back, 3 times. My traps are absolutely fried. Tomorrow is back day, so high pulls will probably have to be light and easy.
User avatar #34254 - studbeefpile (07/08/2015) [-]
Pissening bench session today. My strength in the lower rep ranges has been consistently going up. I actually increased 10lbs instead of 5lbs this session because 225 flew up in the warm up.

Pause Bench:
240, 4x3

Close Grip Spoto Press:
165, 4x12

That's all I did today, but holy fuck did it wear me out. High rep, Close Grip Spoto is murder.
#34257 to #34254 - teeheetummytum (07/08/2015) [-]
I never tried close grip spoto press.
I usually stick to lower reps on my strength day and use 4x2
rep days 3x6-8

My strength bench day:
Pause bench 4x2
Close grip 4x2
Spoto 4x2
Incline Barbell press 5/3/1 progression
OHP 5/3/1 progression
Reverse flies superset with tricep pressdowns 5x10-12

My rep/hypertrophy Bench day
Pause bench 3x6-8
Bench variation 3x6-8
Bench variation(I like bamboo bar) 3x6-8
Inline DB press 3x6-8
OHP 3x6-8
Side raises superset front raise 3x10-12
Reverse flies superset tri pressdown 5x10-12

My best bench so far in my first mock meet was 245, in training 320. Squatting before bench fucking murders the numbers for me. I currently compete in bodybuilding and soon powerlifting so I do some "fluff" work.
User avatar #34258 to #34257 - studbeefpile (07/08/2015) [-]
wait wait wait wait. You're telling me that squatting first took 70lbs off your bench? hwat
#34259 to #34258 - teeheetummytum (07/08/2015) [-]
never did a mock meet, I tried going by the usapl from what I heard it was 5min between lifts.

So I squatted 375, 445, and 485 in the matter of 15min
5min after finishing the squat I put my "opener" on the bar(245lbs) failed it, made it on the 2nd attempt, and 3rd attempt I went for 280 and failed it. took 5min after that pulled 405, 465, and 505.


From the first squat until the last deadlift took 45min. I think I may have gone through the mock meet like a dumbass.
User avatar #34260 to #34259 - studbeefpile (07/08/2015) [-]
But you've cleanly benched 320 before, but you failed 245 on your first attempt?
#34261 to #34260 - teeheetummytum (07/08/2015) [-]
On a benchmax effort day I've hit 320 for a paused single.

As I said before 5min after a max attempt on squat I attempted the 245lb bench. I failed it the first go, the 2nd attempt I made it well, the 3rd attempt went for 280lbs and missed it. So in a day dedicated to just max effort bench I hit 320, but in a mock meet I hit 245 for a good lift before failing with 280.
User avatar #34262 to #34261 - studbeefpile (07/08/2015) [-]
Sounds like you've got some good strength, but no conditioning. I've never had any issues hitting gym maxes in meets...although to be fair, my first meet was a push pull, so no squatting to begin with, and my second meet was pretty big, so there was a lot of time in between attempts.
#34263 to #34262 - teeheetummytum (07/08/2015) [-]
it was also my first one, so I really didn't know what to expect. I may take 5min between attempts and 10min between each lift. Maybe that would be better.
User avatar #34264 to #34263 - studbeefpile (07/08/2015) [-]
I think it's more a matter of your conditioning than it is your rest times. You don't exactly get to decide that stuff when you're in a meet - could be 5 minutes, could be 30. Either way it's a good idea to be prepared.

When you start getting close to a meet It's a good idea to start doing low volume sessions where you bench, squat, and deadlift somewhat heavy -but easily manageable- weights all in one day.
#34265 to #34264 - teeheetummytum (07/08/2015) [-]
true, I haven't had my first meet yet. I was planning on using Jonnie Canditio's program for it
User avatar #34266 to #34265 - studbeefpile (07/08/2015) [-]
Candito is a genius. That's probably a good idea.
#34245 - insertclevernames (07/08/2015) [-]
holy fuck are you boys ready for my before and after? here it goes.

first pic is 4-9-2015 333lbs. (151 kg)
#34246 to #34245 - insertclevernames (07/08/2015) [-]
7-8-2015 270lbs (122 kg) im still not done. i still plan to loose about 40 more pounds.
#34295 to #34246 - asotil (07/09/2015) [-]
Hold the fuck up

Same pair of shorts
Everything on the counter is in the same place untouched for 3 months, look at the soap bottle on the right and the owl one on the left
Something halfway unwrapped sitting in the next room on the coffee table for 3 months
Same lighting outside, look at the back window

You fucking sucked in your stomach, flexed, and posted 3 month transformation on /fitness/ .
You are a fucking fraud.
Kill yourself
User avatar #34297 to #34295 - insertclevernames (07/09/2015) [-]
lol dude dont be mad that im closer to reaching my goal than you are. are you seriously saying i sucked in my tits, my enormous stomach, and gained muscle mass in my arms? do you realize how fucking stupid you sound? fuck youself kid
User avatar #34293 to #34246 - psychadelicace (07/09/2015) [-]
And then when you're at your desired goal and drowning in pussy remember one thing, you earned it
User avatar #34298 to #34293 - insertclevernames (07/09/2015) [-]
haha i cant wait bro.
User avatar #34283 to #34246 - jokerjack (07/09/2015) [-]
Dude. Good job man. Congrats. And way to look like you're hitting the gym while loosing the weight

I'm jelly you're that tall
User avatar #34291 to #34283 - insertclevernames (07/09/2015) [-]
thanks bro. and yeah the iron bug hit me hard. i absoloutly love lifting weights.
User avatar #34253 to #34246 - studbeefpile (07/08/2015) [-]
Excellent progress, by the way.
User avatar #34252 to #34246 - studbeefpile (07/08/2015) [-]
How fucking tall are you to weigh 270 and not be super fat?
User avatar #34270 to #34252 - insertclevernames (07/09/2015) [-]
6'3" and thank you very much.
User avatar #34250 to #34246 - marinepenguin (07/08/2015) [-]
Great job dude. Getting some muscle mass as well.
User avatar #34271 to #34250 - insertclevernames (07/09/2015) [-]
yea man it feels good to be muscular again.
User avatar #34247 to #34246 - Draigor (07/08/2015) [-]
Niceee. Keep goin man
User avatar #34272 to #34247 - insertclevernames (07/09/2015) [-]
thanks bro
#34233 - poundzero (07/08/2015) [-]
Since my last post I have fucked up my hip while squatting, but despite that, I have lost 15 pounds. I also increased my 2 rep bench to 200

Nobody has commented on my weight loss yet... When do I start showing results?
User avatar #34234 to #34233 - studbeefpile (07/08/2015) [-]
About 20-30lbs in is typically when it really starts to show (depending on how much you weighed to begin with).
#34287 to #34234 - poundzero (07/09/2015) [-]
Thank you! I started at 217. 202 now.
#34220 - anon (07/08/2015) [-]
remember kids, always shoo the gains goblin away or he'll visit you at night to steal all your gains
User avatar #34282 to #34220 - jokerjack (07/09/2015) [-]
The pussy pad in the squat rack is the greatest gain stealer of all

I move it to the other one or throw it at the Smith machine when I squat. That thing steals gainz just by proximity
User avatar #34235 to #34220 - studbeefpile (07/08/2015) [-]
Are you referring to Jason Noblit?
User avatar #34240 to #34235 - Draigor (07/08/2015) [-]
shoo shoo gains noblit
#34219 - baglesbites (07/08/2015) [-]
Just squatted 232.5 pounds off a box. Good news is my back feels fine and my strength is coming back. Bad news is I loaded a 5 on one side of the bar and a 2.5 on the other.
#34242 to #34219 - jvcjvc (07/08/2015) [-]
what happened to your back? (i have probably missed it)

#34268 to #34242 - baglesbites (07/09/2015) [-]
Not 100% sure but I think I have a bulging disk. It wasn't a gym injury, at least not directly. 3 months without heavy squats/ deads/ ohp fixed me up pretty well.
#34333 to #34268 - jvcjvc (07/10/2015) [-]
3 months, i almost know how it feels.

my left shnoulder has kept me from lifts the last 6 weeks. it is just an anoying sensation when i am not working, and when i lift (especially ohp and bench) but also a bit on the pulling, (somehow not really chin ups though) i feel a burning sensation in my bicep. i have also a bit of shortened range of motion when i do external rotation with that arm, so low-bar squatting is troubled when going under the bar.

im currently speaking with a physio therapist, not knowing what it could be, either tight fascia or overactive pectoralis minor.

the waiting game sucks big ass.

User avatar #34217 - jokerjack (07/08/2015) [-]
FJ. I need new lifting music. Good news, I really figured out what I like best. Bad news, it's a bit specific

Looking for heavy metal, but with as minimal screaming as possible ( I like actual singing, belting out a bridge is just fine, but at least give me the chorus/verses that I can understand the words too). And I also like the few hard songs that aren't as fast as most the rest of the genre, but still hard and driving. Maybe HARD rock is more what I'm looking for, but most of that isn't heavy enough

Having trouble finding more than a handful of bands, and even then picking out specific songs off albums. Help a bro out?

User avatar #34239 to #34217 - Draigor (07/08/2015) [-]
If you need to understand the words, you're focusing too much on the music and not your lifting....

just kidding of courseeeeeee
Someone else reccomended rise against and I agree. Every album before and including Siren Song of the Counterculture is killer.
User avatar #34285 to #34239 - jokerjack (07/09/2015) [-]
Thanks man. I'm a fan of Rise Against's stuff. It hasn't been put in my lifting playlist as I see it more as really good punk rock. It's the right kind of fast, but just doesn't have the heaviness or the depth in the audio as the kind of things I'm looking for now. Good suggestion though.
User avatar #34288 to #34285 - Draigor (07/09/2015) [-]
Ahh I see. I could suggest some heavier stuff but there would be almost no clean vocals haha
User avatar #34289 to #34288 - jokerjack (07/09/2015) [-]
Exaclty. Heavy with clean vocals. Tough to find

Certain Slipknot songs are actually what I've found the best for it, because Corey Taylor's non-clean voice isn't actually a scream or that metalcore sound or that simple hardstyle yelling
User avatar #34290 to #34289 - Draigor (07/09/2015) [-]
Yea he's got a unique style . I think my fave slipknot somg would be pulse of the maggots...does that fit your criteria?
User avatar #34248 to #34239 - Draigor (07/08/2015) [-]
meant to say up to and including sufferer & the witness
User avatar #34237 to #34217 - studbeefpile (07/08/2015) [-]
All of the following by Coheed and Cambria:

_Vic the Butcher

Sentry the Defiant

The Hard Sell

Gravity's Union

No World for Tomorrow

Gravemakers and Gunslingers

Welcome Home

Ten Speed of God's Blood and Burial

Domino the Destitute
_
All of those songs are solid as fuck, and great to lift to.
User avatar #34284 to #34237 - jokerjack (07/09/2015) [-]
Thanks for the suggestion man! I've head Welcome Home by them about a million times cause it always pops up on my Pandora station and I love it, don't know why I never bothered to look up their other stuff

I can definitively get going to this with a little different playlist. I'm just coming off the biggest obsession with Chick rock/metal I've ever had, and I think this band is going to throw me right back onto the wagon. Halestorm and In This Moment were my vices for so long, but each of their newest albums was still good, but not quite as good as their previous so I started to drift away. I'm about halway through your song list and liking everything. Gonna download some albums, and throw it in with my In This Moment mix.
User avatar #34222 to #34217 - marinepenguin (07/08/2015) [-]
Intervals is pretty good. They have maybe 4-5 songs that fit that.
User avatar #34236 to #34222 - studbeefpile (07/08/2015) [-]
LOL

You're welcome for that, by the way
User avatar #34227 to #34222 - marinepenguin (07/08/2015) [-]
Ground shift by Circles may fit that too.
#34218 to #34217 - baglesbites (07/08/2015) [-]
What are some specific bands or songs to yelp narrow down the search? I think all that remains has a decent mix of singing and screaming nut aren't all that hard or fast compared to more metal bands.
User avatar #34221 to #34218 - jokerjack (07/08/2015) [-]
All that remains is one of those that I'm picking and choosing songs from. Trivium is another. Five Finger Death Punch is closeish, but they just seem off, maybe its cause I've overplayed them.

Really, there's a few gems off Slipknot's new album I'm in love with. AOV and Killpop. Maybe I just love Corey Taylor's voice and songwriting as I'm a bit fan of Stone Sour, but those two songs seem to hit it right on with the intensity and Corey has a yell of some sort and not a scream that I've yet to find anywhere else. Some of the old Avenged Sevenfold, like Unholy Confessions and Chapter Four although I don't like the metalcore voice, the music is right on. Big driving drums and guitar that isn't all about speed.
User avatar #34238 to #34221 - cptmongtard (07/08/2015) [-]
Trash Talk
.45 Stainless
Warhound
Shattered Realm
#34223 to #34221 - baglesbites (07/08/2015) [-]
You might like killswitch engage with Howard Jones as their vocalist. He has a very powerful voice and only does screams/ growls a third of the time. For less intense but more fast paced I like Rise Against's first 3 albums.
User avatar #34286 to #34223 - jokerjack (07/09/2015) [-]
I did not know that Killswitch engage has had a few different singers. That could explain why some of their stuff I skip over as it gets too screamy, but others is really good. I'll search up the albums with that guy
#34301 to #34286 - baglesbites (07/09/2015) [-]
Their first and last album, Alive or Just Breathing and Disarm the Descent, have their first vocalist who screams more. I personally prefer those two for lifting with a few exceptions from the middle albums.
User avatar #34214 - acroneos (07/07/2015) [-]
Is it unwise to take a nap a few hours before a workout
User avatar #34216 to #34214 - jokerjack (07/08/2015) [-]
Depends on the person

I know if I lay down for a nap there is a .01% chance I'll get up and actually get to the gym
User avatar #34215 to #34214 - marinepenguin (07/07/2015) [-]
A few hours? Not really.

You'd be better off working out then napping though.
#34206 - marinepenguin (07/07/2015) [-]
Back couple weeks I've been really working on Ass to Grass squats. Only been using 135 so that I can get super low and used to this new range of motion. My lower back is super sore for a couple days after doing them, so I've been doing only about 155-165 max with 8 reps.

The feel of the bounce at the bottom of the squat also feels really good. What I've found to be weird though, is that with parallel squats, I feel much smoother with a wider stance and it irritates my knees much less, yet with full ROM squats, I feel way more comfortable with a shoulder width stance.

Also, walking lunges for 20-30 reps with a plate on each side will give you some of the worst ass cramps, but I get the greatest leg pump out of them.
User avatar #34255 to #34206 - Blackrain (07/08/2015) [-]
Try putting your hands so your knuckles are more up and or facing forward. When you get to a higher weight, it'll kill your wrist holding it like that.

Nice work doing ATG, even with no calves ;)
User avatar #34256 to #34255 - marinepenguin (07/08/2015) [-]
I must have been holding it differently since I'm using such light weight. Whenever I'm using 3 plates or so for parallel squats I've never had any sort of wrist pain.

And I had always thought my calves were doing alright, but in this video they look abysmal, like wow.
User avatar #34331 to #34256 - Blackrain (07/10/2015) [-]
Yeah it might be a subconscious change when you get to a heavier weight. And only kidding about the calves of course!
User avatar #34210 to #34206 - Draigor (07/07/2015) [-]
Also, looks like your upper back tightness is lacking... keep it tight brrooooo
User avatar #34211 to #34210 - marinepenguin (07/07/2015) [-]
I noticed that during this set too, I was too concerned with reaching depth and not leaning too far forward. I was keeping my shoulders back a lot more on the next set and it felt much better. I got a couple more weeks of work before I leave so I'll get it down.
User avatar #34208 to #34206 - Draigor (07/07/2015) [-]
Nice form. Yea, most people who squat parallel/hip crease below the knee do low bar take a wider stance, while the highe bar people isually go atg and keep a narrow stance.
User avatar #34209 to #34208 - marinepenguin (07/07/2015) [-]
Thanks man.

And that makes a lot of sense then.
User avatar #34207 to #34206 - marinepenguin (07/07/2015) [-]
Just noticed that in this video I'm looking like I'm part of team no calves.
User avatar #34184 - tepidteal ONLINE (07/07/2015) [-]
I finally joined the gym down the way. What's a good weightlifting routine to do?
User avatar #34212 to #34184 - jokerjack (07/07/2015) [-]
Starting Strength or Stronglifts 5x5. Learn form, get a base, up the weights each workout

The link posted from the other guy is utter garbage
#34228 to #34212 - biater (07/08/2015) [-]
Assuming you want to get strong, listen to this guy
User avatar #34243 to #34228 - tepidteal ONLINE (07/08/2015) [-]
>>#34212, It's a nice suggestion, but I just need to lose weight.
User avatar #34292 to #34243 - trolljunkusa (07/09/2015) [-]
Weightlifting is the fastest way to lose weight
User avatar #34251 to #34243 - jokerjack (07/08/2015) [-]
And lifting to build muscle is actually what burns the most fat, along with improving physique so that it appears you have even less fat than you do.

15% bodyfat can look like shit, or it can look pretty damn impressive. The difference is just a simple amount of actually lifting heavy (in relation to what you can actually do). Lifting to tone up or lose fat gets you nowhere
#34180 - lordketchup (07/07/2015) [-]
Does anyone else think that SS is really lacking any vertical pulling? zero rows

Basically the only back work you get done is from deadlifts and cleans, it sounds unbalanced
User avatar #34213 to #34180 - jokerjack (07/07/2015) [-]
I found a variation of SS that's gotten the thumbs up from Ripetoe himself. Forget where it's from but

A-Bench, Squat *barbell row instead of clean*

B- Deadlift, overhead press, pull-ups

He said something about this working for someone who already has a bit of a base, especially with a squat, or coming back after a long layoff. Which was basically me each time (I lifted in highschool for football, like an absolute moron of course, but it got me somewhere)

West end something rings a bell
User avatar #34203 to #34180 - marinepenguin (07/07/2015) [-]
Barebones SS works well for beginners since they are learning the movement patterns for the basic lifts and learning how to properly recruit the necessary muscle fibers needed to lift heavier weights, or even for a more veteran lifter coming back from a longer layoff and needing to get back into the swing of things. After a year or so of training, you should add some accessory movements to support the main ones at the very least.
User avatar #34182 to #34180 - Draigor (07/07/2015) [-]
True, but as a cookie cutter program for beginners it works great. For most people new to lifting, it is important to give them something precise and simple to follow. Once the beginner learns more and gains experience, he or she will be able to modify the program accordingly on their own.
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