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AoN.DimSum
United States2983 Posts
On June 21 2011 02:00 sJarl wrote: Well, we got your back. Now it is for some well deserved rest and recovery  you can do it! oh wait u finished  Well by the end of this cycle, squatting should be easy as breathing! | ||
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Catch
United States616 Posts
 Does this song pump anybody else up/make them happy, or is it just me? On June 21 2011 01:23 koshr wrote: i just finished my 4 split with emphasis on arms, does anybody have a good idea of an 4 split emphasis on chest. some foreign input is always nice Baby got back Do that :D On June 21 2011 01:28 AoN.DimSum wrote: you know that SS is for beginners right? I dont think linear progression works after beginner stages. Just kinda curious, then what did the big guys do? In the beginning, they probably had a similar program if it wasn't SS (5x5, Boring but Big, ect) | ||
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FFGenerations
7088 Posts
 (doesnt make me all jolly tho!!) top 5 ever anime | ||
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xJupiter9x
United States150 Posts
On June 21 2011 02:01 AoN.DimSum wrote: you can do it! oh wait u finished Well by the end of this cycle, squatting should be easy as breathing! Thanks guys. 7th 8th and 9th rep my traps felt like they were falling asleep. Those last couple reps are just brutal. But Dr. Dre and Eminem pull me though haha. Wednesday is 5x7@230 Friday is7x5@245 Saturday is 10x3@260 Gonna be brutal, and i work stock on Wednesday shiiittttt | ||
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tskarzyn
United States516 Posts
On June 21 2011 01:28 AoN.DimSum wrote: you know that SS is for beginners right? I dont think linear progression works after beginner stages. I understand it's a beginner program, but I think one would be wasting newbie gains by doing a program like SS. If someone wants a beginner program I think something like westside for skinny bastards or a standard BB split would be the better choice. | ||
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funkie
Venezuela9376 Posts
On June 21 2011 02:29 tskarzyn wrote: I understand it's a beginner program, but I think one would be wasting newbie gains by doing a program like SS. If someone wants a beginner program I think something like westside for skinny bastards or a standard BB split would be the better choice. So you're saying that: going from a skinny 60kg guy, to a 75kg guy, improving my lifts by minimum 40kg each, and feeling and being awesome, and in the best shape I've ever been in my life, is "wasting newb gains"? no. Just my 2cents tho. <3. | ||
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Zafrumi
Switzerland1272 Posts
most of us are pretty biased towards SS as it's been proven to work (check out malinors or funkies gains). I dont think a BB split is better at making you stronger than SS. maybe if your goal is to become a bodybuilder then you could go for a split routine, but if you are a total noob at anything fitness i'd still say SS is better at putting muscle on you than any split routine. | ||
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Catch
United States616 Posts
On June 21 2011 02:29 tskarzyn wrote: I understand it's a beginner program, but I think one would be wasting newbie gains by doing a program like SS. If someone wants a beginner program I think something like westside for skinny bastards or a standard BB split would be the better choice. I can see where you are coming from. WS4SB can be fundamental to training the "powerlifting" way; indeed they do all kinds of speed and band work in addition to the "big three", even if the big three are modified in some way (Box squats, block pulls, board benching). Furthermore, using supplemental lifts to build up weak points is something that everybody must do, regardless of their direction (from powerlifts to bodybuilders to strongmen). And a standard BB split might make sense if you are going for size/bodybuilding. Most successful programs center around a lot of the lifts done in SS or other beginner programs. On mine I've got rack pulls, rows, DB bench, Squats (Free and box), chins, ect. in the "strength" range while I have other lifts in the hypertrophy range (Supplemental lifts anyone?). But what is at the core of these programs? The big three, along with the other lifts done on SS with exclusion of the olympic lifts for powerlifting (Although a lot of powerlifters are not incorporating olympic lifts; elitefts just hired an olympic coach after all) and bodybuilding (in nearly all cases). Why should you do box squats if you can't even do a regular squat? There isn't need for band work with deadlifts if you can barely get the correct form without them. In my opinion, SS is a lot about getting the technique down while getting stronger; a fundamental lesson within the art style of lifting weights. But what is more likely to make you stronger in a set amount of time? Linear progression, which is what SS is all about. I'm going to bold this, simply because it is important. I don't think SS is the end all be all of routines, and I'm certainly not as biased towards SS as some people. However, I realize just how important SS is for a variety of reasons. First of all, the stronger you get the heavier weights you can lift. The heavier weights you can lift the bigger you will get. I don't see bodybuilders doing lateral raises with 20 pounds, I see them doing it with 90+ lb dumbbells. Newbie gains won't take you that far. But newbie gains on linear progression will get you there faster than going too high volume too quickly (a la most bodybuilding splits that people find); there is no reason beginners should be doing 100+ rep routines when doing a third of that on a program (Like SS, Boring But Big, ect.) will get you better results, faster. Second, simply on psychological level it teaches you to push yourself AND how to deal with heavy weights. It isn't an easy feat to squat 3x a week with 250 lbs on your back, but if your serious, damn straight you are going to do it. It teaches you mental fortitude. I rather strengthen that now than have to worry when I want to squat 700 pounds. Finally is the most important aspect. It teaches you how to do the core lifts fucking properly. Like I said before, what is the use of speed benching or deficit pulls if you can't do a regular bench press or deadlift properly, or at least close? Good lord I could not tell you the amount of people I see in my gym who don't know how to do things properly. Do I hate on them? No, they are doing what they want. Sure I might think my way is superior, but they are doing what they want to do and there is no place for me to judge. Yet I've seen these guys for years. I started out in the gym at a young age and was very off and on about it. I've only recently got serious about this stuff about 8 or 9 months ago. And ya know what? The people I've seen still look the same. They are still weigh the same. And they still used the same weight from years ago. I'm already surpassing half of the gym, and I haven't even been there a year. The secret to my success? Beginner gains on a program with linear strength, in my case SS. Along with a shit ton of squatting, deadlifting, food, and dedication. | ||
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sc4k
United Kingdom5454 Posts
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sJarl
Iceland1699 Posts
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Nazarene
Denmark996 Posts
On June 21 2011 01:18 AoN.DimSum wrote: :D At your starting position, your back is rounded. Keep it straight and tight off the floor. It looks like you moved the bar around your knees too. I'm not sure about your back position either. Hips are a little bit too low. rounded ![[image loading]](http://i.imgur.com/UCZHL.jpg) what it should look like ![[image loading]](http://i.imgur.com/M2QUI.jpg) Also the 2nd pull looked pretty good. I liked how you pulled into your body. But the bad thing is when you were dropping under, you swung the bar out. Also there was a little hop forward which indicates that the bar came out in front of you. Your overhead position looks nice and squatted comfortably. No complaints there. I would suggest snatches from the hang to get rid of that swinging movement. Otherwise it looks pretty good! Bottom position looks good This, and you basically do a powersnatch and then lower yourself into a overhead squat. You need to drop all the way down ATG and catch the bar there. In that video you're doing double work by catching it high and then overhead squatting it. Maybe this will correct itself when the weight gets heavier and you can't powersnatch it anymore ;-) You should nonetheless be able to drop under even at light weights. Like Dimsum I also like how you pull the bar close to your hip in the second pull, the problem I see is that you kind of punch the bar with your hip as you open your hip up. This makes the movement less efficient and makes the bar go out in a swinging motion instead of just a pull really close to your body. It's a lot harder to control the bar when it swings like that. Like Dimsum also said you did a little jump forward. Remember that time spent in the air is time where you can't manipulate the bar. Therefore try to minimize little jumps like that. Keep working on correct technique, you'll definitely get there :-) | ||
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tskarzyn
United States516 Posts
As for SS, i think the program is good for beginners and have recommended it in the past, I love the big 3 (565 DL in college, dont ask my BP because i have long monkey arms ) but I'm just not a fan of straight sets and feel like ramping and bio feedback training is considerably better than straight sets or classic periodization. obviously the latter is going to be harder for novices since they barely know how to lift, let alone how to listen to their bodies, but the higher volume you get from other programs in conjunction with big food intake can make more out of newb gains imo.at the end of the day, you should train for your goals. if your goal is to gain as much size as possible, train like a bodybuilder. if your goal is to move as much weight as possible, train like a powerlifter. if your goal is to be a fast-twitch machine and very strong for your weight, train like an oly lifter. SS doesn't really fall into any category and blends aspects of each, and I'm not a fan of doing a jack-of-all trades approach for a long period of time. For those on SS right now, start thinking about when you are going to transition out of it and explore other programs. powerlifting route suggestions- westside, 5/3/1 BB- tons of material out there but doggcrap is outstanding and your standard 4 or 5day splits are the bread and butter of the majority of big, strong guys. oly lifting- who does oly lifting? jk i know there are a lot of euros on this site | ||
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AoN.DimSum
United States2983 Posts
I found someone who puts their knee down when they sit in the hole like me. lololol watch at 3.24 btw happy birthday catch! | ||
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sJarl
Iceland1699 Posts
DC training is great but I'm agreed with the author in that it is for advanced trainees only. @dimsum: ololol | ||
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funkie
Venezuela9376 Posts
Holy shit, watching these girls pwn that weight, is so fucking sexy. | ||
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Froadac
United States6733 Posts
Further details will be incoming. | ||
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Catch
United States616 Posts
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sJarl
Iceland1699 Posts
On June 21 2011 06:00 funkie wrote: I want to get my brains fucked by one of those girls. Holy shit, watching these girls pwn that weight, is so fucking sexy. True dat brother... Todays workout, week 2 on cycle 2 of 3/5/1... Flat Bench: 60kg x 5, 70kg x 5, 80kg x 5 OHP: 60kg x 5-5-5 (YEEEEEEEEEAH BOI! Finally repping 60kgs! Will do again though next time) Inc. DB Press: 21kg x 8-8-8 A total of 25 pullups, done in sets of 5 spread out during the workout. Did some flyes and curlz. Dunno about they flyes but my chest is so lagging that I'll give them a shot. Just some superlightweight and focus of stretch. Sick pump from the curlz. edit @Frodac: That is amazing! Now even your mom can't stop you from lifting :D Just say that it is part of the procedure. Time to get back on track! | ||
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Necosarius
Sweden4042 Posts
Personally I like it more when girls bench... ^^I tried negative pull ups today, was pretty tough but lol my pull up bar is so thick Almost twice as thick as a barbell. Got a great workout for my forearms since it was so hard to get a good grip >_> | ||
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GumThief
Canada284 Posts
Overhead squat: 145 5x5 Liking OH squat. Was my first attempt at the gym ever Pendlay Rows: 165 5x5 DB Bench: 170 5x5 then pullups 7,5,5 Afterwards did some core, looked out the window and saw i had left my car lights on T_T Booked it from the gym and luckily my car started. Woop. | ||
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