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On November 13 2011 03:52 Crawler wrote:I have no idea how can you people gain strength so fast. Adding weight every practice for 5+ months? I can barely do it for 3-4 weeks and I am already feeling like my muscles will explode when lifting. Can't be lack of eating because I consume 180-260g of protein every day (1-1.5kg of meat) and vegetables. Only non paleo thing I eat is sour cream. I drink 2-2.5l of water every day so that should be fine aswell. Here are 2 pics from my after training meal: http://imgur.com/a/BMZaK (600g of chicken, ~250-300g of tomatoes, ~200g of cucumber, 1 onion and 100g+ sour cream.) Took 30minutes to eat it but I have been living like this for over a month and for my bw ( ~90-100 kg something) I am having troubles increasing weights (squat ~70kg+ 5x5, bench 55kg+ 5x5 etc.). How the hell did Jupiter and malinor increase weight every training for more than half a year? Oh and I sleep 8-10hours every night so it can't be that either. Poop muscles or is there something I can still change? My normal meal contains 300-400g meat, when it's not gym day then I eat my biggest meal ( ~500g of pork or chicken ) in the morning, on gym day I eat that 600g meat meal after training. Carbs on gym day, fat on rest day.
idk either tbh, im kinda trying to move up once a week and not worrying one bit about it really, just making sure i do the sets and come home and forget about it and not miss a single day. i do 3x5 (SS) and cant fathom how someone could raise their squat 2.5kg every other day :D you might wanna make sure your form is okay (proper breathing really helps in bench press for instance). i think it might just be a case of waiting for shitty muscles to catch up (and sometimes for flexibility to improve). my legs can probably handle a lot more but my abs/whatever make my squat real shit i think. as for bench, i think you can overwork that quite easily but 3 times a fortnight should be fine. idk keep trecking, i have a feel it gets easier once we're out of novice and into intermediate :o
btw 600g chicken 300g tomatoes 200g cucumber 1 onion and 100g sour cream probably comes to like 750kcal. you're pretty fat already but people will say you need 3500kcal/day to make "SS gains"
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infinity21
Canada6683 Posts
On November 13 2011 13:03 FFGenerations wrote:Show nested quote +On November 13 2011 03:52 Crawler wrote:I have no idea how can you people gain strength so fast. Adding weight every practice for 5+ months? I can barely do it for 3-4 weeks and I am already feeling like my muscles will explode when lifting. Can't be lack of eating because I consume 180-260g of protein every day (1-1.5kg of meat) and vegetables. Only non paleo thing I eat is sour cream. I drink 2-2.5l of water every day so that should be fine aswell. Here are 2 pics from my after training meal: http://imgur.com/a/BMZaK (600g of chicken, ~250-300g of tomatoes, ~200g of cucumber, 1 onion and 100g+ sour cream.) Took 30minutes to eat it but I have been living like this for over a month and for my bw ( ~90-100 kg something) I am having troubles increasing weights (squat ~70kg+ 5x5, bench 55kg+ 5x5 etc.). How the hell did Jupiter and malinor increase weight every training for more than half a year? Oh and I sleep 8-10hours every night so it can't be that either. Poop muscles or is there something I can still change? My normal meal contains 300-400g meat, when it's not gym day then I eat my biggest meal ( ~500g of pork or chicken ) in the morning, on gym day I eat that 600g meat meal after training. Carbs on gym day, fat on rest day. idk either tbh, im kinda trying to move up once a week and not worrying one bit about it really, just making sure i do the sets and come home and forget about it and not miss a single day. i do 3x5 (SS) and cant fathom how someone could raise their squat 2.5kg every other day :D you might wanna make sure your form is okay (proper breathing really helps in bench press for instance). i think it might just be a case of waiting for shitty muscles to catch up (and sometimes for flexibility to improve). my legs can probably handle a lot more but my abs/whatever make my squat real shit i think. as for bench, i think you can overwork that quite easily but 3 times a fortnight should be fine. idk keep trecking, i have a feel it gets easier once we're out of novice and into intermediate :o btw 600g chicken 300g tomatoes 200g cucumber 1 onion and 100g sour cream probably comes to like 750kcal. you're pretty fat already but people will say you need 3500kcal/day to make "SS gains"
I think form is really important to keep making gains. One thing that might be underestimated is the mentality. As the weights get heavier, it might become intimidating but you have to know that you will kill the weight and that's all there is to it.
But 70kg squat & 55kg bench is still very much in the beginner stages. For someone who is 90-100kg, you should be able to increase the weight every workout no problem.
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On November 13 2011 13:31 infinity21 wrote:Show nested quote +On November 13 2011 13:03 FFGenerations wrote:On November 13 2011 03:52 Crawler wrote:I have no idea how can you people gain strength so fast. Adding weight every practice for 5+ months? I can barely do it for 3-4 weeks and I am already feeling like my muscles will explode when lifting. Can't be lack of eating because I consume 180-260g of protein every day (1-1.5kg of meat) and vegetables. Only non paleo thing I eat is sour cream. I drink 2-2.5l of water every day so that should be fine aswell. Here are 2 pics from my after training meal: http://imgur.com/a/BMZaK (600g of chicken, ~250-300g of tomatoes, ~200g of cucumber, 1 onion and 100g+ sour cream.) Took 30minutes to eat it but I have been living like this for over a month and for my bw ( ~90-100 kg something) I am having troubles increasing weights (squat ~70kg+ 5x5, bench 55kg+ 5x5 etc.). How the hell did Jupiter and malinor increase weight every training for more than half a year? Oh and I sleep 8-10hours every night so it can't be that either. Poop muscles or is there something I can still change? My normal meal contains 300-400g meat, when it's not gym day then I eat my biggest meal ( ~500g of pork or chicken ) in the morning, on gym day I eat that 600g meat meal after training. Carbs on gym day, fat on rest day. idk either tbh, im kinda trying to move up once a week and not worrying one bit about it really, just making sure i do the sets and come home and forget about it and not miss a single day. i do 3x5 (SS) and cant fathom how someone could raise their squat 2.5kg every other day :D you might wanna make sure your form is okay (proper breathing really helps in bench press for instance). i think it might just be a case of waiting for shitty muscles to catch up (and sometimes for flexibility to improve). my legs can probably handle a lot more but my abs/whatever make my squat real shit i think. as for bench, i think you can overwork that quite easily but 3 times a fortnight should be fine. idk keep trecking, i have a feel it gets easier once we're out of novice and into intermediate :o btw 600g chicken 300g tomatoes 200g cucumber 1 onion and 100g sour cream probably comes to like 750kcal. you're pretty fat already but people will say you need 3500kcal/day to make "SS gains" I think form is really important to keep making gains. One thing that might be underestimated is the mentality. As the weights get heavier, it might become intimidating but you have to know that you will kill the weight and that's all there is to it. But 70kg squat & 55kg bench is still very much in the beginner stages. For someone who is 90-100kg, you should be able to increase the weight every workout no problem.
My breathing is pretty ok and I can maybe add weights for a week too but instead of doing it pretty easily and fast I am starting to slow down on every set, sometimes last reps of the last sets are like doing a 1 rep max or something where I barely lift it up. I'll just see how this week goes.
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On November 13 2011 20:22 Crawler wrote:
My breathing is pretty ok and I can maybe add weights for a week too but instead of doing it pretty easily and fast I am starting to slow down on every set, sometimes last reps of the last sets are like doing a 1 rep max or something where I barely lift it up. I'll just see how this week goes.
Bro. You don't see how this week goes, you KNOW how this week goes. It's going to be easy as ABC. The weights are light, you're one bad-ass motherfucker and everybody in the gym is privileged to be near you when you lift iron.
Thinking it is easy makes it easy. Start being a man.
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3x175kg deadlift today ezpz, could probably have pulled another 1-2 reps but my goal was 3 so whatever  . Still going up with 2,5kg/week which I'm pretty happy with since I've been on a slight caloric deficit since early august.
200kg 1rm scheduled for 1 januari 2012, hope you're not slacking of Shallowbay, or I might beat you to it  .
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On November 13 2011 20:22 Crawler wrote:Show nested quote +On November 13 2011 13:31 infinity21 wrote:On November 13 2011 13:03 FFGenerations wrote:On November 13 2011 03:52 Crawler wrote:I have no idea how can you people gain strength so fast. Adding weight every practice for 5+ months? I can barely do it for 3-4 weeks and I am already feeling like my muscles will explode when lifting. Can't be lack of eating because I consume 180-260g of protein every day (1-1.5kg of meat) and vegetables. Only non paleo thing I eat is sour cream. I drink 2-2.5l of water every day so that should be fine aswell. Here are 2 pics from my after training meal: http://imgur.com/a/BMZaK (600g of chicken, ~250-300g of tomatoes, ~200g of cucumber, 1 onion and 100g+ sour cream.) Took 30minutes to eat it but I have been living like this for over a month and for my bw ( ~90-100 kg something) I am having troubles increasing weights (squat ~70kg+ 5x5, bench 55kg+ 5x5 etc.). How the hell did Jupiter and malinor increase weight every training for more than half a year? Oh and I sleep 8-10hours every night so it can't be that either. Poop muscles or is there something I can still change? My normal meal contains 300-400g meat, when it's not gym day then I eat my biggest meal ( ~500g of pork or chicken ) in the morning, on gym day I eat that 600g meat meal after training. Carbs on gym day, fat on rest day. idk either tbh, im kinda trying to move up once a week and not worrying one bit about it really, just making sure i do the sets and come home and forget about it and not miss a single day. i do 3x5 (SS) and cant fathom how someone could raise their squat 2.5kg every other day :D you might wanna make sure your form is okay (proper breathing really helps in bench press for instance). i think it might just be a case of waiting for shitty muscles to catch up (and sometimes for flexibility to improve). my legs can probably handle a lot more but my abs/whatever make my squat real shit i think. as for bench, i think you can overwork that quite easily but 3 times a fortnight should be fine. idk keep trecking, i have a feel it gets easier once we're out of novice and into intermediate :o btw 600g chicken 300g tomatoes 200g cucumber 1 onion and 100g sour cream probably comes to like 750kcal. you're pretty fat already but people will say you need 3500kcal/day to make "SS gains" I think form is really important to keep making gains. One thing that might be underestimated is the mentality. As the weights get heavier, it might become intimidating but you have to know that you will kill the weight and that's all there is to it. But 70kg squat & 55kg bench is still very much in the beginner stages. For someone who is 90-100kg, you should be able to increase the weight every workout no problem. My breathing is pretty ok and I can maybe add weights for a week too but instead of doing it pretty easily and fast I am starting to slow down on every set, sometimes last reps of the last sets are like doing a 1 rep max or something where I barely lift it up. I'll just see how this week goes.
yea it might be a mentality or form thing tbh. Im extremely unatheletic individual(played golf =P) and Ive only started having trouble on squats recently. Its really hard to do the reps, but you just have to fucking go for it. put everything out there and after you finish the lift you will feel awesome.
my gains so far are
(Oct21-Nov12)
Squat/DL 52kg-86kg
Bench 43kg-59kg
and i actually lost 5kg for a bw of 88(im looking more for weight loss than strength gains tbh)
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infinity21
Canada6683 Posts
On November 13 2011 20:22 Crawler wrote:Show nested quote +On November 13 2011 13:31 infinity21 wrote:On November 13 2011 13:03 FFGenerations wrote:On November 13 2011 03:52 Crawler wrote:I have no idea how can you people gain strength so fast. Adding weight every practice for 5+ months? I can barely do it for 3-4 weeks and I am already feeling like my muscles will explode when lifting. Can't be lack of eating because I consume 180-260g of protein every day (1-1.5kg of meat) and vegetables. Only non paleo thing I eat is sour cream. I drink 2-2.5l of water every day so that should be fine aswell. Here are 2 pics from my after training meal: http://imgur.com/a/BMZaK (600g of chicken, ~250-300g of tomatoes, ~200g of cucumber, 1 onion and 100g+ sour cream.) Took 30minutes to eat it but I have been living like this for over a month and for my bw ( ~90-100 kg something) I am having troubles increasing weights (squat ~70kg+ 5x5, bench 55kg+ 5x5 etc.). How the hell did Jupiter and malinor increase weight every training for more than half a year? Oh and I sleep 8-10hours every night so it can't be that either. Poop muscles or is there something I can still change? My normal meal contains 300-400g meat, when it's not gym day then I eat my biggest meal ( ~500g of pork or chicken ) in the morning, on gym day I eat that 600g meat meal after training. Carbs on gym day, fat on rest day. idk either tbh, im kinda trying to move up once a week and not worrying one bit about it really, just making sure i do the sets and come home and forget about it and not miss a single day. i do 3x5 (SS) and cant fathom how someone could raise their squat 2.5kg every other day :D you might wanna make sure your form is okay (proper breathing really helps in bench press for instance). i think it might just be a case of waiting for shitty muscles to catch up (and sometimes for flexibility to improve). my legs can probably handle a lot more but my abs/whatever make my squat real shit i think. as for bench, i think you can overwork that quite easily but 3 times a fortnight should be fine. idk keep trecking, i have a feel it gets easier once we're out of novice and into intermediate :o btw 600g chicken 300g tomatoes 200g cucumber 1 onion and 100g sour cream probably comes to like 750kcal. you're pretty fat already but people will say you need 3500kcal/day to make "SS gains" I think form is really important to keep making gains. One thing that might be underestimated is the mentality. As the weights get heavier, it might become intimidating but you have to know that you will kill the weight and that's all there is to it. But 70kg squat & 55kg bench is still very much in the beginner stages. For someone who is 90-100kg, you should be able to increase the weight every workout no problem. My breathing is pretty ok and I can maybe add weights for a week too but instead of doing it pretty easily and fast I am starting to slow down on every set, sometimes last reps of the last sets are like doing a 1 rep max or something where I barely lift it up. I'll just see how this week goes.
It's not just the breathing. I was talking about your technique. I doubt that you are doing every movement with perfect form. I know my form is far from perfect and every time I improve it, the movements get easier/safer. (Re)read starting strength, go look at wendler's or rippetoe's videos online. Take videos of your form and post them here. Also, the weight should never be effortless. You put in 110% of what you did last time because that's what it takes to get the weight up.
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On November 13 2011 20:22 Crawler wrote:
instead of doing it pretty easily and fast I am starting to slow down on every set, sometimes last reps of the last sets are like doing a 1 rep max or something where I barely lift it up.
This is how it's supposed to feel. If your sets aren't really hard and you aren't on a deload period then you're doing it wrong.
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Thanks for all the advice! I guess I'll just have to get these lifts done  . I'll report back next saturday.
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That's the way. There's a reason they made safety bars. Just go down and even if you don't come back up you at least find out where your limits are! (Be sensible though)
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Well shit. Appears I may be suffering from some spinal cord damage. Putting halt to physical activity and going in on next monday. Right pinky is really numb/hard to move it.
Shit.
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NO FROADAC  Get better soon bro, at least you can keep eating like a boss
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Well, in order to clarify they think it's just probably some pressure, and should recover with time. May need to halt exercise until 3 months after my June Surgery tttttt
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Well, at least it is better than a permanent spinal injury...gl!
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well it will make for a fun video blog when you suddenly come on all limp and frothing at the mouth 
i have a question/reassurance (not quite as big a deal as frodacs issue):
i ate pretty shitty last 1-2 days and
went to work yesterday then got home exhausted
then i didnt sleep at all for the night (reading stuff -_- ), and went to gym this morning (rather than sleeping and skipping today, since gym would be closed by the time i woke up)
it was squat/bench/dead day
i done squat 60kg 3x5, 55kg ~2x5, 50kg ~1x5 (form/etc)
then i super-failed my bench (meant to try 67.5kg, instead done 1x4 and 1x3 65kg (with a spotter), massive fatigue set in and zero stability)
i decided at that point that i was spent (no sleep remember), and stopped. i wondered if i should try to bench like 60kg 3x5 but decided i would hurt my back and there was no way id do deadlifts afterwards anyway
so i done this other job and came home and about to pass out on the keyboard completely delirious.
what would you do now in this situation?
Poll: next move? (SS)rest tomorrow, then do sq/ohp/pc workout (2) 67% rest tomorrow, then repeat workout (1) 33% go again tomorrow, but v light squats (0) 0% 3 total votes Your vote: next move? (SS) (Vote): go again tomorrow, but v light squats
(Vote): rest tomorrow, then repeat workout
(Vote): rest tomorrow, then do sq/ohp/pc workout
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It's in the book. You fail a workout? Sleep better, eat better, and try to rip it up next 'letter' workout.
EDIT: and if you're THAT tired, get off TL and get in bed.
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On November 14 2011 21:15 FFGenerations wrote:well it will make for a fun video blog when you suddenly come on all limp and frothing at the mouth i have a question/reassurance (not quite as big a deal as frodacs issue): i ate pretty shitty last 1-2 days and went to work yesterday then got home exhausted then i didnt sleep at all for the night (reading stuff -_- ), and went to gym this morning (rather than sleeping and skipping today, since gym would be closed by the time i woke up) it was squat/bench/dead day i done squat 60kg 3x5, 55kg ~2x5, 50kg ~1x5 (form/etc) then i super-failed my bench (meant to try 67.5kg, instead done 1x4 and 1x3 65kg (with a spotter), massive fatigue set in and zero stability) i decided at that point that i was spent (no sleep remember), and stopped. i wondered if i should try to bench like 60kg 3x5 but decided i would hurt my back and there was no way id do deadlifts afterwards anyway so i done this other job and came home and about to pass out on the keyboard completely delirious. what would you do now in this situation? Poll: next move? (SS)rest tomorrow, then do sq/ohp/pc workout (2) 67% rest tomorrow, then repeat workout (1) 33% go again tomorrow, but v light squats (0) 0% 3 total votes Your vote: next move? (SS) (Vote): go again tomorrow, but v light squats
(Vote): rest tomorrow, then repeat workout
(Vote): rest tomorrow, then do sq/ohp/pc workout
I wouldnt stress too much man.
Just rest tomorrow and go in the day after and do your squat/ohp/pc
Its not the end of the world if you dont have a good workout every once and a while.
Just eat well over the next 2 days.
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I guess I can't have almonds, I've got a cold every month now for some time and it's after I eat some almonds
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I have been working on getting fit for a while, I am feeling too lazy to play SC2 so I will post my stuff. I'm not very knowledgable or prepared in all honesty.
KT s0ng/Ben
Age: 23 || Height: 181cm || Weight: Now 93kg, before 120+kg
Starting Date: May 2011 || Goal Date: July 2012, when I go home or stay in Korea for another year.
Weight goals -- I started at 120+ with no goals (obviously), just to lose anything. Now I'm 93kg, my current goal is 85kg by Christmas, but I plan to be as lean as I can before July 2012. In the 70s.
Training goals -- Go to the gym everyday and a rest day on Sunday. I've been doing this for three months or so. I jog for 40 minutes, cycle for 20 and then simple benchpresses to remove the manboobs. I do some situps in the morning before work. I have no strength at all thanks to years of inactivity. Once I lose more weight, I want to maintain fitness and work on strength.
Nutrition goals -- I'm pretty sure anyone with an idea about nutrition would call me an idiot and I probably am. I eat generally eat one big meal for brunch (Korean teachers have a weird lifestyle/sleeping pattern, I wake up at 12), a kimchi chiggae (cabbage soup with beef and rice) or rice and vegetables. At night I will eat a yoghurt or some cereal. Sometimes I will eat a steak with vegetables if I feel weak. I don't eat or drink sugar, I don't eat fast food, and I try not to drink but it's hard to avoid. I eat lots more fruit now, oranges and bananas, which I'm really happy about. I eat no fibre though, which is an issue for you no what, something I need to sort out.
Misc goals -- My main goal is to never have to worry about weight or being fat again.
If anyone has ideas for removing backfat/manboobs I would certainly appreciate it
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On November 15 2011 00:21 KT s0ng wrote:I have been working on getting fit for a while, I am feeling too lazy to play SC2 so I will post my stuff. I'm not very knowledgable or prepared in all honesty. KT s0ng/Ben Age: 23 || Height: 181cm || Weight: Now 93kg, before 120+kg Starting Date: May 2011 || Goal Date: July 2012, when I go home or stay in Korea for another year. Weight goals -- I started at 120+ with no goals (obviously), just to lose anything. Now I'm 93kg, my current goal is 85kg by Christmas, but I plan to be as lean as I can before July 2012. In the 70s. Training goals -- Go to the gym everyday and a rest day on Sunday. I've been doing this for three months or so. I jog for 40 minutes, cycle for 20 and then simple benchpresses to remove the manboobs. I do some situps in the morning before work. I have no strength at all thanks to years of inactivity. Once I lose more weight, I want to maintain fitness and work on strength. Nutrition goals -- I'm pretty sure anyone with an idea about nutrition would call me an idiot and I probably am. I eat generally eat one big meal for brunch (Korean teachers have a weird lifestyle/sleeping pattern, I wake up at 12), a kimchi chiggae (cabbage soup with beef and rice) or rice and vegetables. At night I will eat a yoghurt or some cereal. Sometimes I will eat a steak with vegetables if I feel weak. I don't eat or drink sugar, I don't eat fast food, and I try not to drink but it's hard to avoid. I eat lots more fruit now, oranges and bananas, which I'm really happy about. I eat no fibre though, which is an issue for you no what, something I need to sort out. Misc goals -- My main goal is to never have to worry about weight or being fat again. If anyone has ideas for removing backfat/manboobs I would certainly appreciate it
"simple benchpresses to remove the manboobs" sounds like you're trying to target fat- it doesn't work that way. To get rid of the fat, you need to lower your overall bodyfat~
It sounds like you have the motivation, which is AWESOME and you have the hardest part out of the way. I think some of us would have some problems with your program though. Are you literally *only* doing what you said? Jog, cycle, bench for 6 days a week? Plus situps?
Kimchi is good, rice and vegetables good, yoghurt and cereal not so much. I get the impression that cereal is only part of a balanced breakfast in their marketing Steak and vegetables much better.
Anyways it sounds like you have a good headstart, since I think the average person is just not motivated enough to exercise, and a lot of people tend to have a lot more sugar than they think they do (sodas, fast food ) I'm sure a ton of us here will recommend changing your program to something like SS- it's much more efficient than what you're doing.
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EPT
