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On June 15 2011 00:14 Levistus wrote:
ok i'll try to not eat the bad stuff for now and only drink water. i think i'll get in better shape just by doing that. need to survive this 1 yr and a half.
Be careful with how you approach getting in shape. Just because you spend a few months or even a year eating healthy doesn't mean your body will become lean eye-candy. "Dieting" is not a solution to losing weight and better health. A permanent change to healthy nutrition and exercise is. If you want to really feel good about how you look, you've gotta make sure that the food you're eating is something you can eat for many years to come.
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Levistus: well, ths happens from time to time. Only thing to do is look back, evaluate and fix the things that went wrong.
1. Looks like your diet is all screwed up. You gained too much fat in porportion to your muscle gains. This happens to everyone once in a while when they bulk. Best way to make sure this wont happen again is to learn too cook in your instance. Try out something simple at first (grilling meat or something) and then gradually improve it. Google is your friend for simple recipes or cooking instructions. Look up on the OP for the shopping lists. Almost everything on it is healthy and a combination of healthy things is usually healthy as well as tasty. Cut out fast food completely.
2. Amp up your workout intensity. Nothing ever gets done if you halfass it.
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On June 15 2011 01:28 AoN.DimSum wrote:I think back off squats are lower weight sets you take after your max sets. Example: Work up to the max set for squat 70/1 140/1 180/1 200/1 <--max 170/3 <--- back off set. @decaf yeah that snatch triple was sloppy lol. Do you have videos of your jerk? how does it look now?
No vid yet, just working on unlocking my knees then splitting them as fast as I can. Getting out of the mind set of dipping down and driving up and getting under.
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What is the purpose of back-off sets? I'd imagine if you fatigued yourself properly on your work sets it's obviously not for more fatigue. Are you just trying to remain formally consistent at a lower weight once fatigue has been achieved? Or is it just do add more volume after you are going for 1RM attempts? Because 1RMs are obviously stressful however you can still lift for a few reps of lighter weight?
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I think its to reinforce good technique.
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On June 15 2011 02:47 MajinMojo wrote:
What is the purpose of back-off sets? I'd imagine if you fatigued yourself properly on your work sets it's obviously not for more fatigue. Are you just trying to remain formally consistent at a lower weight once fatigue has been achieved? Or is it just do add more volume after you are going for 1RM attempts? Because 1RMs are obviously stressful however you can still lift for a few reps of lighter weight?
I think it is to add more volume, max squats 2-3 times a day is usually low volume. I guess they want more work in, i dont really know the reasoning. 
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On June 12 2011 20:55 Ludrik wrote:Show nested quote +On June 12 2011 20:44 Snapplecakes wrote:
on a workout related note! nailed 4-4-4 chinups and +10kg weighted dips today :D quite good id say concidering the fact that i weigh 92kg!
Race to 8-8-8 chinups?. I'm currently at 4-3-3, although a fair bit lighter than you at 75kgs.
I don't know if you're still racing, but 3 months ago, I was 3-2-2, now I'm 10-8-6
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On June 15 2011 03:01 AoN.DimSum wrote:Show nested quote +On June 15 2011 02:47 MajinMojo wrote:
What is the purpose of back-off sets? I'd imagine if you fatigued yourself properly on your work sets it's obviously not for more fatigue. Are you just trying to remain formally consistent at a lower weight once fatigue has been achieved? Or is it just do add more volume after you are going for 1RM attempts? Because 1RMs are obviously stressful however you can still lift for a few reps of lighter weight? I think it is to add more volume, max squats 2-3 times a day is usually low volume. I guess they want more work in, i dont really know the reasoning.
ok in pros I guess this is more likely ^^ beginners can do back-off sets after 3x5 for form checks etc.
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going to get my gym membership today.
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Working technique once you're fatigued
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but working technique when you are fatigued is generally a bad idea..
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What's up bros. Been working them negatives harder recently. Really enjoying it!!!! Getting a partner to help you push up the bench press bar so you can feel the negative, doing it like 3-4 times. Want to know you guys' opinion on the idea seeing as we pretty much came up with it on the spot.
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ˇnegative press, he puts on more he can press and lowers it slowly, then partner helps him press it up again.
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You know, negative = the 'back side' of an exercise ie the motion where you 'reset' to starting position. Like in the bench press- the motion starts off with the negative until you bring the bar to your chest, then you push the bar up to starting position. Been using a friend to, when I can't push the bar up, help me get the bar up, but pretty much soloing the negative back down. 3-4 times. Feelsgoodman...but don't know if great idea or not.
Thanks to the awesomeness of this thread I've pretty much been throwing out or at least being skeptical of every bit of fitness advice I see that doesn't have some science sourced backing it up until I see a source that backs it up. But this is one of those things that feels right even though I have no idea if it is.
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yeah I know how negatives work I just didnt realise you were talking about a negative press 
cant comment on its effectiveness though!
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sc4k is our little testbunny in 1-2 months lets see if it works, then lets start doing them too!
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My traps are so damn sore.
Todays workout - Quad Dom, Ham Accessory, Biceps.
Squats* 185, 5-5-5
Front Squat - Bar x 2 ----> Leg Press 45 + 35 pps, 8-8-8
Leg Curls 70 lbs, 20-20-20
Seated Alternative Bicep Curls 30, 5-5-5
Hammer Curls 20 lbs, 8-8-8
This workout was killer. My strength has gone down a lot in squats (240 or so was my previous 5x3 max, I was struggling with 185)
I friggin' hate curling. It is dumb.
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thedeadhaji
39489 Posts
fml cant get more than 1 set of 315 lb squats out
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On June 14 2011 12:41 decafchicken wrote:Lol you can do better than that, put it in the slot and balance at the bottom :-p Pretty sick triple at what like 90%? Todays workout was kinda shitty, did cj till 125 focusing a lot on jerk form. Realized that i wouldn't be able to do more than 125 after it occurred to me i just finished a 5 day binge from visiting a friend out of town and was on 2 hours of sleep. Being upset i just said fuck it and did back squats at 10x75, 120, 140kg and a set of 10 at 70kg for push press. By now all my muscle groups were pretty much dead/cramping so i went to the track and did 15x100m sprint w/ 30 seconds rest between until i was ready to cry/puke/die. I think i got most of the fast food and booze out of my system, tomorrow will suck though lol. @eshlow: Do i need vit d pills during the summer if i'm outside a decent amount? Also thoughts on ginger root for recovery and how much dietary fiber do i need? My mom is saying i dont get enough cause i dont eat any grains and something about cancer. And lastly, i think i probably broke my orbit at the end of feb as i still have numbness/lack of sensation on some of the nerves on my forehead/head. Is this ever going to come back?
Nah, don't need vitamin D if you're outside a bunch
Don't know about ginger root for recovery.
Dietary fiber is lol. Fruits and vegetables have waaaaaaaaaaaaaaaaaaaaaaaay more fiber than grains. Graints are just all around crap.
Nutritionist like to make you think they have a lot of fiber and vitamins but the fiber is crap fiber compared to fruits and vegets and the minerals are either blocked by other substances in the grains or they are added (like they are in cereals) to make the illusion like they are healthy.
Also, numbness may or may not come back. depends on what actually happened and whether the nerves can regen
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EPT
