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Energies
Australia3225 Posts
I really don't want to start at an empty bar again. Should I just do like a 20-30% deload off my current lifts? Doing a split at the moment but my current lifts for say 6-8 reps. Squat: 286 Deadlift: 341 Bench: 176 OP: 110 I was thinking going, 198squat, 264dead, 132 bench, 88op. Thoughts, suggestions? | ||
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decafchicken
United States20168 Posts
On February 20 2011 12:51 Zafrumi wrote: I need some life-coaching guys :/ hypotehtical question: lets say you are in love with one of your closest friends but you are pretty certain that she has no such feelings for you because of comments and actions in the past. would you still go for it and risk your friendship or leave it as it is and just remain friends? yes the question might not be so hypothetical  HELP ME FITNESS-THREAD! hahaha i died laughing at vitrols response. But seriously, dont go for it, you're just going to get hurt and make things awkward more than likely. Just move on to the next one. On February 20 2011 13:52 Gryffindor_us wrote: So, I'm back at the gym and it's not feeling right when I'm squatting. That is to say I don't feel I'm getting the depth I was getting before I flaked out. Before, I had been doing some hamstring stretches BEFORE the workout and then I found out that it lowers your strength or something. Anyway, the thing I noticed was that before when I bottomed out my toes would lift up and I would be on my heels(barefoot.) This time though it's not happening, even with more weight. Also, a question for the future. At what point am I going to be needing a partner to spot me on bench? I really enjoy going to the gym, getting my business done and then getting out. You might have lost some flexibility since you were squatting before. Also your toes shouldn't be coming up while your squatting. Just keep squatting deep and work on that flexibility. Get a spotter when you feel like you need one. I pretty much only do when i'm maxing out, i can almost always tell when i wont be able to get a rep or the fact that i dont have a spotter will motivate me enough to finish my set lol On February 20 2011 14:17 Duckvillelol wrote: Gonna come back for another Paleo question guys; Been going for about 3 weeks now, I've lost 1.5kgs in these 3 weeks, I'm not sure if it's the diet or whatever, but not bad. One thing I'm struggling with, is 'general food plans' if you know what I mean - I wanted to ask for those on paleo/version of paleo, what does a day (or two) look like in a meal planner, eg: what do you have for breakfast/lunch/dinner? I've been basing some of mine off this http://paleodietlifestyle.com/paleo-meal-plan/ which has been good - however I still feel like I'm doing some of it wrong. Just want to see what everyone else is up to. Edit: Forgot my second question - when "out on the town" or "out to watch a game" or something, generally friends and whatnot will always go grab something from a fast food joint or whatever, I was wondering, is there anything in the "take away" and/or "easy eats" style venues that I can have? Obviously I'm trying to go by the general "low carb low/no dairy" but when I'm out with friends I struggle :S I dont know if you have chipotle but that would be a good place...just get the burrito bowl fajita style aka a giant meat salad with peppers n shit. My breakfast is usually bacon + eggs, and lunch/dinner are some combination of chicken/beef/fish with sweet potatoe/salad/onion/etc. Pre workout i might have some oats or rice (i'm not on a strictly paleo diet) and post workout i'll have some fruit + protein shake. | ||
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decafchicken
United States20168 Posts
On February 20 2011 15:30 Energies wrote: Just finished skimming StrongLifts. Hell motivated right now. Starting 5x5 again this Tuesday, betta watch out motherfuckers! In 6-8 weeks time I'mma be as boss as funkie. I really don't want to start at an empty bar again. Should I just do like a 20-30% deload off my current lifts? Doing a split at the moment but my current lifts for say 6-8 reps. Squat: 286 Deadlift: 341 Bench: 176 OP: 110 I was thinking going, 198squat, 264dead, 132 bench, 88op. Thoughts, suggestions? are you saying you can do those lifts for 6-8 reps and you then the second waits are the ones you want to do for 5x5? @rosa man up on your squat, your deadlift is best mode compared to it! | ||
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Energies
Australia3225 Posts
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Duckvillelol
Australia1259 Posts
On February 20 2011 14:17 Duckvillelol wrote: Gonna come back for another Paleo question guys; Been going for about 3 weeks now, I've lost 1.5kgs in these 3 weeks, I'm not sure if it's the diet or whatever, but not bad. One thing I'm struggling with, is 'general food plans' if you know what I mean - I wanted to ask for those on paleo/version of paleo, what does a day (or two) look like in a meal planner, eg: what do you have for breakfast/lunch/dinner? I've been basing some of mine off this http://paleodietlifestyle.com/paleo-meal-plan/ which has been good - however I still feel like I'm doing some of it wrong. Just want to see what everyone else is up to. Edit: Forgot my second question - when "out on the town" or "out to watch a game" or something, generally friends and whatnot will always go grab something from a fast food joint or whatever, I was wondering, is there anything in the "take away" and/or "easy eats" style venues that I can have? Obviously I'm trying to go by the general "low carb low/no dairy" but when I'm out with friends I struggle :S I dont know if you have chipotle but that would be a good place...just get the burrito bowl fajita style aka a giant meat salad with peppers n shit. My breakfast is usually bacon + eggs, and lunch/dinner are some combination of chicken/beef/fish with sweet potatoe/salad/onion/etc. Pre workout i might have some oats or rice (i'm not on a strictly paleo diet) and post workout i'll have some fruit + protein shake. [/QUOTE] We don't have chipotle  Hence why it's kinda hard when out on the town to grab something that fits neatly with Paleo...Ok so that's kinda what I've been doing for breakfast/lunch, something with eggs/basic meat and meat + salad for lunch. Anyone else? | ||
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Slithe
United States985 Posts
On February 20 2011 10:36 Alexson wrote: ahh damnit. I thought olive oil was healthy though? and I don't use whey protein, not because I think its bad or anything, but I don't really need it. Olive oil (extra virgin) is ok, as is coconut oil. It's worth noting that there is a distinction between virgin olive oil and refined olive oil. Refined oils have been processed with additional chemicals. In the process, it also loses some of the great flavor. Basically, just stick with the quality extra virgin stuff. In Eshlow's article about eating right, he cites that olive oil has anti-inflammatory properties, despite its O3:O6 ratios. http://www.eatmoveimprove.com/2010/05/cardiovascular-disease-and-eating-right-the-facts/ Wikipedia also supports this assertion (I know it's not necessarily the best source, but whatever). From Wikipedia Another health benefit of olive oil seems to be its property to displace omega-6 fatty acids, while not having any impact on omega-3 fatty acids. This way, olive oil helps to build a more healthy balance between omega-6 fats and omega-3 fats. | ||
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Duckvillelol
Australia1259 Posts
On February 20 2011 16:24 Slithe wrote: Olive oil (extra virgin) is ok, as is coconut oil. It's worth noting that there is a distinction between virgin olive oil and refined olive oil. Refined oils have been processed with additional chemicals. In the process, it also loses some of the great flavor. Basically, just stick with the quality extra virgin stuff. In Eshlow's article about eating right, he cites that olive oil has anti-inflammatory properties, despite its O3:O6 ratios. http://www.eatmoveimprove.com/2010/05/cardiovascular-disease-and-eating-right-the-facts/ Wikipedia also supports this assertion (I know it's not necessarily the best source, but whatever). I just read through that report, and something stood out to me: However, if we eat a zero carbohydrate diet our livers have a process called gluconeogenesis which will manufacture glucose for our cells to use. Thus, carbohydrates are not universally bad; it is the magnitude of how much we consume which is bad for us. Is gluconeogenesis the basis of paleo? That if you lower carb intake, this process can occur which uses (?) fat cells? | ||
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ModernAgeShaman
Norway484 Posts
On February 20 2011 10:25 FyRe_DragOn wrote: thats a dirty bulk if i ever saw one lol If you are going to remove anything, id take out shit in this order #1olive oil (replace w/ coconut oil/milk if you want, its much better for you and has more calories anyway) eating excessive amounts of vegetable oil is pretty terrible because of the ratio of bad/good fats, and resulting inflammatory potential. #2oats/peanut butter. maybe add some whey or other protein powder instead? this post is 2 pages back, damn you guys have been active :p I disagree with your advice. Both olive oil and coconut oil are by definition, 100% fat, and therefore both have the same amount of calories (900kcal/100grams). Either oils are a good choice anyway. You can keep the oats and the peanut butter, but I'd through in a scoop or two of whey protein. As it is now, your gainer shake is very lacking on essential amino acids (the only "complete" source here is your milk) and it's very important to get enough of these, especially as a post workout gaining shake. Hope this helps | ||
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ModernAgeShaman
Norway484 Posts
On February 20 2011 17:38 Duckvillelol wrote: I just read through that report, and something stood out to me: Is gluconeogenesis the basis of paleo? That if you lower carb intake, this process can occur which uses (?) fat cells? Perhaps somebody else can add to this, but I believe gluconeogenesis is not the basis of a paleo diet, because you're not on a zero carbohydrate diet. Either way, it's basically the process of which your body converts protein into glucose if there is a lack of dietary carbohydrates. Fat cannot be converted into glucose. As long as you have a certain intake (I assume if you're on a paleo diet yours will be fruit/nuts) this doesn't happen to you. | ||
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Duckvillelol
Australia1259 Posts
On February 20 2011 18:31 Sinep wrote: Perhaps somebody else can add to this, but I believe gluconeogenesis is not the basis of a paleo diet, because you're not on a zero carbohydrate diet. Either way, it's basically the process of which your body converts protein into glucose if there is a lack of dietary carbohydrates. Fat cannot be converted into glucose. As long as you have a certain intake (I assume if you're on a paleo diet yours will be fruit/nuts) this doesn't happen to you. Ahhh ok fair enough then. :D Yeah I'm going on nuts/fruits for my carbs in mine - I'm going a pretty strict paleo. Just had an awesome Caprese chicken + bacon dinner, freaking awesome :D | ||
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sJarl
Iceland1699 Posts
On February 20 2011 10:41 AoN.DimSum wrote: it was just 90 clean and jerk and 70 hang snatch. My coach wants me to take it easy for awhile and work on technique. sjarl that looks brutal, are the other days just like that for the main lifts or is it just for deadlifts? It's just for the deadlift. The other days will most likely have a lot less volume. Laughed soooo hard at Vitriol's response. But for Zafrumi: I'd leave it at friends. The day after report on CP: Hips mostly fried. Had my GF massage my back and I think that is the reason I managed to get up this morning...now for some recovery food. | ||
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RosaParksStoleMySeat
Japan926 Posts
On February 20 2011 15:18 unknown.sam wrote: yeah i'd agree.. based on your deadlift, i would think your squat would be closer to 300. Thanks you all ... I don't know either. It could have something to do with the fact that I'm 6'4 and all legs which makes it harder for me to have a beastly squat. 245x5x3 was pretty hard for me as well, while 350x5x1 on dead wasn't all that bad. I feel like I can microload my bench at least until 205x5x3, if not higher. Press should be the same .. but that god damned squat just holds me back. It could be my technique. I've posted a video here before but it's hard to tell from that alone. | ||
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phyre112
United States3090 Posts
On February 21 2011 00:20 RosaParksStoleMySeat wrote: Thanks you all ... I don't know either. It could have something to do with the fact that I'm 6'4 and all legs which makes it harder for me to have a beastly squat. 245x5x3 was pretty hard for me as well, while 350x5x1 on dead wasn't all that bad. I feel like I can microload my bench at least until 205x5x3, if not higher. Press should be the same .. but that god damned squat just holds me back. It could be my technique. I've posted a video here before but it's hard to tell from that alone. Rosa, I love and hate you at the same rim for this. On the one hand, you just now posting "6'4 and all legs" yet squatting 40 lbs more than I do means no excuses for me to get my squat up (6'5 and all legs) - on the other hand, it means no excuses for getting my squat up. You also out DL me by a fair amount (I do 255 for 2x8 most days) and you double my bench. NO EXCUSES. BRB GOING BEAST MODE NOW. | ||
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eshlow
United States5210 Posts
On February 20 2011 13:52 Gryffindor_us wrote: So, I'm back at the gym and it's not feeling right when I'm squatting. That is to say I don't feel I'm getting the depth I was getting before I flaked out. Before, I had been doing some hamstring stretches BEFORE the workout and then I found out that it lowers your strength or something. Anyway, the thing I noticed was that before when I bottomed out my toes would lift up and I would be on my heels(barefoot.) This time though it's not happening, even with more weight. Also, a question for the future. At what point am I going to be needing a partner to spot me on bench? I really enjoy going to the gym, getting my business done and then getting out. If you're not getting the depth you need you should stretch before the workout. Stretching MAYBE (and thsi is stretching for like a minute or longer in the studies) gives like 5% decrease in strength so it's not a big deal. More important is correct form and depth as you will still stimulate good adaptations whether you have to drop 5 lbs or not. Weight should be mostly on the heels in general though... toes up can be a good cue but you shouldn't feel like you're going to tip backwards once you find a good balance. On February 20 2011 14:17 Duckvillelol wrote: Gonna come back for another Paleo question guys; Been going for about 3 weeks now, I've lost 1.5kgs in these 3 weeks, I'm not sure if it's the diet or whatever, but not bad. One thing I'm struggling with, is 'general food plans' if you know what I mean - I wanted to ask for those on paleo/version of paleo, what does a day (or two) look like in a meal planner, eg: what do you have for breakfast/lunch/dinner? I've been basing some of mine off this http://paleodietlifestyle.com/paleo-meal-plan/ which has been good - however I still feel like I'm doing some of it wrong. Just want to see what everyone else is up to. Edit: Forgot my second question - when "out on the town" or "out to watch a game" or something, generally friends and whatnot will always go grab something from a fast food joint or whatever, I was wondering, is there anything in the "take away" and/or "easy eats" style venues that I can have? Obviously I'm trying to go by the general "low carb low/no dairy" but when I'm out with friends I struggle :S I try to take some jerky/fruit/boiled eggs/nuts (e.g. easily portable stuff in a backpack) if I'm going out and have to eat something so I don't have to eat any super crappy food. Although I will once in a while just eat out. On February 20 2011 17:38 Duckvillelol wrote: I just read through that report, and something stood out to me: Is gluconeogenesis the basis of paleo? That if you lower carb intake, this process can occur which uses (?) fat cells? Paleo can be high carb, moderate carb or low carb/no carb. This depends largely on how much fruits and vegetables you are willing to eat compared to the rest of the foods in your diet. When most people look at Paleo they feel it's a low carb diet, so there's a fallacy that this is the case. Paleo is mostly focused at eating HIGH QUALITY FOODS (e.g. real foods) and eliminating anything processed (neolithic) to improve health. Whether it be high/moderate/low/no carb is really up to you. It is fairly hard to get a lot of carbs on paleo though so it tends to only be moderate/low/no carb. Regardless, olive oil is fairly good, coconut oil is really good... so don't worry about it too much. If you're using whole milk which is good then you already have a good amount of good fats. Pretty much any animal fats are good.... better if they're grassfed but still OK if they're grain fed. Much better than most vegetable oils anyway. | ||
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decafchicken
United States20168 Posts
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decafchicken
United States20168 Posts
On February 20 2011 15:50 Energies wrote: Yeb, or should I go even lower? Nah, i'm pretty sure you can murder those weights easy. Feel it out whether or not you should go lighter though. | ||
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eshlow
United States5210 Posts
On February 21 2011 04:16 decafchicken wrote: @eshlow: when i do the sleeper stretch i can rotate my arm almost all the way to the ground until i feel any tightness/pain, does this mean anything? Also are there any other stretches/tests i can do for my shoulders or should i just let them rest for a week or so? No, most people can't get to the ground so your range of motion is fine. Try some LYTPs for a week and see how they handle http://davedraper.com/blog/2009/07/22/shoulder-ytwls-become-lytps/ | ||
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AoN.DimSum
United States2983 Posts
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decafchicken
United States20168 Posts
On February 21 2011 05:26 eshlow wrote: No, most people can't get to the ground so your range of motion is fine. Try some LYTPs for a week and see how they handle http://davedraper.com/blog/2009/07/22/shoulder-ytwls-become-lytps/ alright, reading/watching vids. Should i be doing any of these with weights? On February 21 2011 05:46 AoN.DimSum wrote: Wow I really wish I took some classes in nutrition or even majored in it. Its much more interesting than the boring stuff I learn now(electrical engineering). Yeah, and i wish i was kinesiology/nutrition major who could spend my life making people more awesome, but i fiscally i think i'm better off in business/law school T_T | ||
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eshlow
United States5210 Posts
On February 21 2011 05:46 decafchicken wrote: alright, reading/watching vids. Should i be doing any of these with weights? Yeah, and i wish i was kinesiology/nutrition major who could spend my life making people more awesome, but i fiscally i think i'm better off in business/law school T_T Light weights 10-15 reps | ||
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