Thanks everyone. I think most compete raw, only saw 1 guy with a bench shirt. Don't plan on adding gear anytime soon.

On my deadlift, I think my start is very smooth because I load my entire body before going down. Got a lot of things to work for the following meeting:
-Need good body: 14% bf is not acceptable: go to 10% at least. Starting to work on this tomorrow.
-More squatting. I feel really comfortable benching and deadlifting, prolly cause I have done it a lot. I feel kinda odd squatting, so I gotta practice it more.
-Add heavy partial deadlifts to my training at some point.

@eshlow
u play poker aswell or just lurk the forum?

beberly

United States117 Posts

November 28 2011 03:09 GMT

#13866

At the gym today, I saw a bro do 400 (!) shrugs on the Smith machine. At a pace of about 1-2 per second. In sets of 50. He was right next to my rack, and after hearing swishswishswishswishswish for 30 seconds at a time, I counted a set while resting.

GOOD WORK BRO. MASSIVE SHOULDERS ARE IN YOUR FUTURE FOR SURE.

decafchicken

United States20168 Posts

November 28 2011 03:36 GMT

#13867

@gotunk - Yeah i feel like your squatting is a bit behind. your bench too relative to your deadlift imo. Still overall very solid but your DL is way ahead. Do you have pretty long legs/arms? Smolov cycle perhaps?

@beberly - bro logic is flawless

eshlow

United States5210 Posts

November 28 2011 04:26 GMT

#13868

Yeah, I play.... I can't find time to grind though. Up from scratch (freerolls) to 40 BI at 4NL on merge

FFGenerations

7088 Posts

November 28 2011 09:24 GMT

#13869

omg brain melt haha :D *used to play*

Malinor

Germany4758 Posts

November 28 2011 10:16 GMT

#13870

Random stuff:

1) I did a sprint-workout yesterday on a track closeby which I just discovered. It is no tartan track, more like a dirt track in a forest but without the stones. That was my first real sprinting since 2005 and I did 5x100m approxiamtely. a) It was so much fun, I am gonna by new shoes for this today, normal running shoes have horrible stability. b) I cannot stand-up or sit down anymore without supporting my weight somehow. My quads and part of my harmstrings are so sore, like no amount of squatting could ever do. I can hardly move + Show Spoiler +

it is awesome

2) I was on vacation for 1 1/2weeks and apparently gained 1.4kg during that time. That made me pretty mad (and confused, since I normally don't gain weight during vacation, you are on your feet all the time and don't have time to eat constantly). So after one week of very disciplined eating I consulted my scale again and I am down 3.3kg from last week. Talking about a rebound effect there. Of course I must have been pretty bloated last week, you don't just lost more than 3kg in one week, but there was some truth to it, since that week my blood sugar spiked to 127 in the morning for the first times since several months (damn you coke). Anyway, blood sugar and weight are down again, so everything is good in the world. 135,3kg now, let's see if I can crack 130kg before christmas.

-Need good body: 14% bf is not acceptable: go to 10% at least. Starting to work on this tomorrow.

The day I am able to make a statement like this, I can die as a happy man. Besides that, 10% sounds kind of low for a Powerlifter in the off-season.

Logros

Netherlands9913 Posts

November 28 2011 11:23 GMT

#13871

Grats Gotunk! Really beastly deadlift :D.

JohnnyBanana

Canada493 Posts

November 28 2011 11:49 GMT

#13872

On November 27 2011 08:55 sJarl wrote:
@JohnnyBanana: Rack pulls are good if your lockout sucks (and your form is spot on) but they are risky and not really suitable for beginners imo. Regular deadlifts are in almost all cases sufficient. I'd reccomend good mornings and mobility stuff if that is affecting your posture.

Number one thing I feel to correct your posture is just to be aware of that it's bad and consistenly trying to improve it thoughout the day by sitting straighter for example.

Thanks, good mornings was another thing I was going to ask about...what day would it be best to work on? i.e., same as back day? Or do a few every session?

Crawler

Estonia248 Posts

November 28 2011 12:24 GMT

#13873

On November 28 2011 12:09 beberly wrote:
At the gym today, I saw a bro do 400 (!) shrugs on the Smith machine. At a pace of about 1-2 per second. In sets of 50. He was right next to my rack, and after hearing swishswishswishswishswish for 30 seconds at a time, I counted a set while resting.

GOOD WORK BRO. MASSIVE SHOULDERS ARE IN YOUR FUTURE FOR SURE.

dude don't you know anything about bros? he was "toning"

Raidern

Brazil3821 Posts

November 28 2011 12:28 GMT

#13874

eshlow, what's your nickname on LP? do you just lurk around there?

FFGenerations

7088 Posts

November 28 2011 12:45 GMT

#13875

went to another local gym since they offered me a trial session
(LAFitness)
has got 1 olympic barbell, no rack of any sort, and a wooden floor (presumeably no drops)
but a sexy swimming pool
ended up doing 3k+ jog/walk, plus 15 min brisk walk to get there and 20 min back
dont mind missing the day, coz was gonna go super light on squats anyway coz i think theyre due some extra rest :/

start my new job/new workplace in an hour, frying some sweet potato to see if it tastes any nicer when cripsy. Knackered lol
edit: burnt ffs

Orpheos

United States1663 Posts

November 28 2011 13:43 GMT

#13876

On November 28 2011 21:45 FFGenerations wrote:
went to another local gym since they offered me a trial session
(LAFitness)
has got 1 olympic barbell, no rack of any sort, and a wooden floor (presumeably no drops)
but a sexy swimming pool
ended up doing 3k+ jog/walk, plus 15 min brisk walk to get there and 20 min back
dont mind missing the day, coz was gonna go super light on squats anyway coz i think theyre due some extra rest :/

start my new job/new workplace in an hour, frying some sweet potato to see if it tastes any nicer when cripsy. Knackered lol
edit: burnt ffs

i would probably steam or boil it first. then get the oil really hot before putting it in.

Jupiter

Australia73 Posts

November 28 2011 13:47 GMT

#13877

Great lifts Gotunk!! Really impressive.

I took a week off after I finished madcows. Really needed it and its probably the first time I've had a real 'break' since I started training 10 months ago. In the past 10 months I can count how many times I've missed gym on one hand so it felt weird not going for a week.

After completing madcows I would 100% recommend it for anyone looking to further their strength gains after SS.

I want to balance out my body a bit more (I'm really lower body focused. 26 1/2 inch quads). So I'm currently on a 4 day bodybuilding style split. Still lifting heavy and have my compound lifts at the core of the program.

The volume and very little rest is killing me. Last friday I had squats - did only 140kg x 10 x 3 with just over a minutes rest inbetween sets and after I ran to the bathroom thinking I was going to throw up :S

My plan is to stick with this for 3 months bring my upper body up and then cut. Hopefully after that I should have some good progress pics!!