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I'm back wit more questionssss
1.my knees were buckling in when trying to get the bar off the ground dyuring dead lifts. Is this because of week lower body strength or because of legs being too far apart?
2. My knees are starting to get sore after squats. I guess this is because I'm not sitting back enough and don't put enough weight on my heels. The pain isnt acute, it feels like sorrness and it
Only happens when I sit down or stand up after a period of inactivity.Anyone experience this?
3. Not a question but fuck I love dlifting. Pulled 110kg. I look hella skinny since my upper body isn't impressive so people always look surprised when they see me deadliift. I told my friend I pulled 110 kg and he was like no way ur too skinny.
and now im eating a nice medium rare steak along with mashed potatoes. lifes good atm
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On May 26 2012 11:48 GoTuNk! wrote:
Vit D, better than steroids. and cheap
No idea where mine went, i had a big thing of the 10,000iu 
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1.- I think its because you are not tight enough? You should be feeling all ur body tight before touching the bar for the lift. If you pull conventional legs should be shoulder width apart, toes pointing slightly out. Focus on squeezing ur glutes as tight as possible, that should tighten everything down. Also mb think of straighthening the body while holding a barbell instead of pulling the barbell. And always deadlift barefoot.
2.- Post video for check for form.
3.- Deadlift is the most mental lift so u can outlift most people at any weight. Lamar Gant pulled 300kg at 60 (even though he was borned to deadlift, i.e, he could touch his knees with his arms without bending them)
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man you guys gotta try running for 30 mins
*is in shock*
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infinity21
Canada6683 Posts
On May 27 2012 00:25 FFGenerations wrote:
man you guys gotta try running for 30 mins
*is in shock*
I tried that once... didn't go too well lol
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On May 27 2012 00:05 GoTuNk! wrote:
1.- I think its because you are not tight enough? You should be feeling all ur body tight before touching the bar for the lift. If you pull conventional legs should be shoulder width apart, toes pointing slightly out. Focus on squeezing ur glutes as tight as possible, that should tighten everything down. Also mb think of straighthening the body while holding a barbell instead of pulling the barbell. And always deadlift barefoot.
2.- Post video for check for form.
3.- Deadlift is the most mental lift so u can outlift most people at any weight. Lamar Gant pulled 300kg at 60 (even though he was borned to deadlift, i.e, he could touch his knees with his arms without bending them)
Thanks for the pointers on the deadliift. I think I am a little loose right when I pull. I'll get a squat form check video up next time I go
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Well fuck... I'm so pissed right now I can't even see straight. Some asshole brought his girlfriend to the gym and was trying to impress her. Didn't ask for a spot but I was keeping my eye on him as he loaded up a bit over 300 pounds onto the bar and proceeded to get fucking owned. I ran over and I'm thinking there's no way I'm getting this fucking bar up and I just grab it lift and scream as he gets out from under it. My back is so fucked right now. HE HAD NEVER DONE A SQUAT WHAT THE FUCK. He said he could leg press eight hundred pounds so he thought he'd be able to squat 315 no problem. I wanted to cry my back hurt so bad. I just left the gym after calling him a fuckin retard.
TL;DR: Don't be a fuckin idiot in the gym I'm done squatting/dlifting for the near future.
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On May 26 2012 12:10 shawster wrote:
I'm back wit more questionssss
1.my knees were buckling in when trying to get the bar off the ground dyuring dead lifts. Is this because of week lower body strength or because of legs being too far apart?
2. My knees are starting to get sore after squats. I guess this is because I'm not sitting back enough and don't put enough weight on my heels. The pain isnt acute, it feels like sorrness and it
Only happens when I sit down or stand up after a period of inactivity.Anyone experience this?
3. Not a question but fuck I love dlifting. Pulled 110kg. I look hella skinny since my upper body isn't impressive so people always look surprised when they see me deadliift. I told my friend I pulled 110 kg and he was like no way ur too skinny.
and now im eating a nice medium rare steak along with mashed potatoes. lifes good atm
1.) This sounds like you might be trying to "yank" the bar off the ground, a common mistake (I'm guilty of this all the time.) Mental cue should be to "squeeze" the bar off the ground instead. Legs too far apart shouldn't be too much of an issue, since sumo deadlift is a legitimate technique.
2.) If your knees are buckling in while deadlifting, it's entirely possible that the same problem manifests in your squats, which would be particularly detrimental. My knees can get stiff sometimes...I think as long as they can articulate through their full range of motion without acute pain, you're probably fine.
3.) Keep up the progression! No more satisfying feeling when people do a double take and give looks of incredulity after dropping a big deadlift.
On May 27 2012 03:13 Risen wrote:
Well fuck... I'm so pissed right now I can't even see straight. Some asshole brought his girlfriend to the gym and was trying to impress her. Didn't ask for a spot but I was keeping my eye on him as he loaded up a bit over 300 pounds onto the bar and proceeded to get fucking owned. I ran over and I'm thinking there's no way I'm getting this fucking bar up and I just grab it lift and scream as he gets out from under it. My back is so fucked right now. HE HAD NEVER DONE A SQUAT WHAT THE FUCK. He said he could leg press eight hundred pounds so he thought he'd be able to squat 315 no problem. I wanted to cry my back hurt so bad. I just left the gym after calling him a fuckin retard.
TL;DR: Don't be a fuckin idiot in the gym I'm done squatting/dlifting for the near future.
WTF. You are too kind. Darwin is rolling in his grave right now. Y U PREVENT NATURAL SELECTION?!
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On May 25 2012 08:33 decafchicken wrote:Show nested quote +On May 25 2012 08:03 Catch wrote:
So when I low bar squat, my left shoulder has a lot of tension in it it seems. Today I loaded it up to only 130 lbs as I was going to do some accessory work, and it seemed a lot more tension than normal.
Few questions.
Is this a flexibility issue?
Should I widen my grip so it isn't as bad?
Where exactly should the bar be on low bar squat? I put it below my shoulders, right where the spine of my scapula would be. Can it be a bit higher?
Put your grip where it's comfortable. Work on flexibility (shoulder dislocates). Try foam rolling your shoulders/upper back. See third diagram for bar position on low bar squat. ![[image loading]](http://crossfitmtolympus.com/wp-content/uploads/2011/06/squat-variants.jpg) Show nested quote +On May 25 2012 01:40 RaNgeD wrote:
I've been meaning to make a post here for a long while now. I'm a pro gamer for team Newrosoft and lately I've been really disciplined with my practice preparing for MLG/WCS USA. I've also been making sure I go to bed at a regular time and get 7-8 hours of sleep a night. I'm 5'11" (maybe 6') and i'm about 180 lbs. I've been trying to lose some weight and just overall be a bit healthier, i've lost like 4 lbs in the last 2 weeks just by running for 45 minutes, 5 times a week, and eating mostly vegetables and chicken.
I think a very realistic goal for me would be to go down to 170 lbs, maybe even 165. I'm not really too worried about gaining so much muscle, I just want to be at a healthy weight and have more energy/confidence in myself. I guess my questions for you guys would be
1) By just eating healthy and running 45 minutes 6 days a week (I would take 1 day off a week), can I keep losing weight, or would I like plateau out?
2) What do I do when i'm running out of ideas of things to eat. I'm already getting tired of the same things every damned day.
3) I drink coffee every morning. I don't use any creamer at all, I just drink it black. Is this okay? Drop the 45 minute runs, they're not doing anything for your fat loss. You will probably get better at distance running though i suppose. As mentioned, basic barbell strength training will be your best bet for body recomposition (read: less fat more muscle) This will do absolute WONDERS for your energy and confidence. I can't stress this enough. Start light with good form and each workout increase your weight slightly (check out the starting strength wiki in the stickies) Diet is fine, stick to meats vegges fruits. Stay away from high sugar/carb things that will leave you hungry again in an hour. Real food will keep you full (get some fat in your diet) so you don't eat as much. Black coffe ftw. At 5'11-6'0 i'd say 165-170 is way too low (for my taste at least). I'd definitely aim to be in the 180-190 range at least if you don't want to look like a twig (i'm 6'1 around 215)
Alright so if I do the basic barbell training should I dropped running completely? Because I was thinking that if i'm only lifting 3-4 days a week, I can have 1 day where I do absolutely nothing, but when I'm not lifting I could do my 45 min run. I just want to be consistent and not lose any ground.
Also I wasn't sure on what my goal weight should be, as long as I have less body fat and more muscle, I could really care less how much I weigh, but I was just assuming by the time I lose what I want I'll be 170-175ish. (this coming from someone who has never really worked out consisently for more than 3 weeks in my entire life, lol)
Thank you and everyone else for the help, it's appreciated.
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On May 27 2012 04:00 RaNgeD wrote:Show nested quote +On May 25 2012 08:33 decafchicken wrote:On May 25 2012 08:03 Catch wrote:
So when I low bar squat, my left shoulder has a lot of tension in it it seems. Today I loaded it up to only 130 lbs as I was going to do some accessory work, and it seemed a lot more tension than normal.
Few questions.
Is this a flexibility issue?
Should I widen my grip so it isn't as bad?
Where exactly should the bar be on low bar squat? I put it below my shoulders, right where the spine of my scapula would be. Can it be a bit higher?
Put your grip where it's comfortable. Work on flexibility (shoulder dislocates). Try foam rolling your shoulders/upper back. See third diagram for bar position on low bar squat. On May 25 2012 01:40 RaNgeD wrote:
I've been meaning to make a post here for a long while now. I'm a pro gamer for team Newrosoft and lately I've been really disciplined with my practice preparing for MLG/WCS USA. I've also been making sure I go to bed at a regular time and get 7-8 hours of sleep a night. I'm 5'11" (maybe 6') and i'm about 180 lbs. I've been trying to lose some weight and just overall be a bit healthier, i've lost like 4 lbs in the last 2 weeks just by running for 45 minutes, 5 times a week, and eating mostly vegetables and chicken.
I think a very realistic goal for me would be to go down to 170 lbs, maybe even 165. I'm not really too worried about gaining so much muscle, I just want to be at a healthy weight and have more energy/confidence in myself. I guess my questions for you guys would be
1) By just eating healthy and running 45 minutes 6 days a week (I would take 1 day off a week), can I keep losing weight, or would I like plateau out?
2) What do I do when i'm running out of ideas of things to eat. I'm already getting tired of the same things every damned day.
3) I drink coffee every morning. I don't use any creamer at all, I just drink it black. Is this okay? Drop the 45 minute runs, they're not doing anything for your fat loss. You will probably get better at distance running though i suppose. As mentioned, basic barbell strength training will be your best bet for body recomposition (read: less fat more muscle) This will do absolute WONDERS for your energy and confidence. I can't stress this enough. Start light with good form and each workout increase your weight slightly (check out the starting strength wiki in the stickies) Diet is fine, stick to meats vegges fruits. Stay away from high sugar/carb things that will leave you hungry again in an hour. Real food will keep you full (get some fat in your diet) so you don't eat as much. Black coffe ftw. At 5'11-6'0 i'd say 165-170 is way too low (for my taste at least). I'd definitely aim to be in the 180-190 range at least if you don't want to look like a twig (i'm 6'1 around 215) Alright so if I do the basic barbell training should I dropped running completely? Because I was thinking that if i'm only lifting 3-4 days a week, I can have 1 day where I do absolutely nothing, but when I'm not lifting I could do my 45 min run. I just want to be consistent and not lose any ground. Also I wasn't sure on what my goal weight should be, as long as I have less body fat and more muscle, I could really care less how much I weigh, but I was just assuming by the time I lose what I want I'll be 170-175ish. (this coming from someone who has never really worked out consisently for more than 3 weeks in my entire life, lol) Thank you and everyone else for the help, it's appreciated.
If you enjoy the run, go ahead and keep it. If you're doing it for weight loss, you're probably better off with some intensity work - sprint/jog/sprint, or interval repeats, or hill sprints, or whatever you find most convenient. And yeah, definitely take one day off during the week, so that on the days you don't want to go, or aren't feeling 100%, or you're crazy busy you can look ahead to it and say "no, I promised myself that THAT is when i take a break, I'm going to kill it today".
as far as total weight, it really depends on how much muscle you can put on. I started at 6'4 135lbs, and now at 6'4 190lbs I don't look like I have any more or less fat on me, I just have a lot more muscle all over. I won't stop gaining weight until I'm around 220 lbs.
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ok so im tired of having this problem everytime i work out "too hard". When i stop or even during working out so hard that i can feel my heart beat and w/e, i feel nausea and more often than not i vomit afterwards. I thought to eating prior to working out so i've tried eating a small snack before or eating a meal then waiting an hour or so then work out, but there are times where both wouldnt work. I would really appreciate some advice or tips cause this may cause me to stop working out or less. thx
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Wtf funkie?! You've made so much progress on 3x5 sick squat man. I started on madcow yesterday, hoping it goes well. Also ab-wheel is so harddddd.
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South Africa4316 Posts
On May 27 2012 02:19 infinity21 wrote:Show nested quote +On May 27 2012 00:25 FFGenerations wrote:
man you guys gotta try running for 30 mins
*is in shock* I tried that once... didn't go too well lol
I did that on Wednesday for the first time in like 8 months (as self-inflicted punsihment for making mistakes on mock exams). Clearly deadlifts and squats don't work the calves since I pretty much couldn't walk for two days afterwards. Haven't had DOMS like this since I started weightlifting 8 months ago, haha.
Fortunately the cardio part of the jog was easy. Deadlifts exercise the heart more than enough, just not the calves
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Hello Friends!
Since I recently acquired some new hobbies (girlfriend and kickboxing/grappling) my gym time is basically down to 2-3 days a week. I ran 4 cycles of 5/3/1 this year while on a cut. My max lifts are: OHP 72.5x1, DL 170x3, BP 97.5x3, SQ 115x3 I weigh a little under 78kgs. So I'm looking at a new program, or a different take on 5/3/1.
I recently read this article: http://www.t-nation.com/free_online_article/most_recent/531_and_athletes and like the idea of 2 days a week 5/3/1.
I thought the whole thing over and came up with:
Day A:
Squat 5/3/1
Bench 5/3/1 / Superset with weighted Chins
Power Clean
Face Pulls
Lying Leg Curl
Abs
(Bi/Tri optional, probably never gonna do it)
Day B
Deadlift 5/3/1
Overhead Press 5/3/1 / Superset with Chins
Power Clean
DB Row (Kroc row)
Lying Leg Curl
Abs
(Bi/Tri optional again)
Stretch for a few minutes after every workout.
I'm open to critique, suggestions and general statements of awesomeness.
Thanks in advance TLHF!
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sounds like a longggggg workout.
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Took 1:20h today, it is pretty long, any suggestion what to take out`?
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I'd start from the bottom. Can't see how you can workout twice a week and make any real strength gains at your level tbh
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On May 27 2012 03:13 Risen wrote:
Well fuck... I'm so pissed right now I can't even see straight. Some asshole brought his girlfriend to the gym and was trying to impress her. Didn't ask for a spot but I was keeping my eye on him as he loaded up a bit over 300 pounds onto the bar and proceeded to get fucking owned. I ran over and I'm thinking there's no way I'm getting this fucking bar up and I just grab it lift and scream as he gets out from under it. My back is so fucked right now. HE HAD NEVER DONE A SQUAT WHAT THE FUCK. He said he could leg press eight hundred pounds so he thought he'd be able to squat 315 no problem. I wanted to cry my back hurt so bad. I just left the gym after calling him a fuckin retard.
TL;DR: Don't be a fuckin idiot in the gym I'm done squatting/dlifting for the near future.
How the hell did that idiot manage to need help like that? Was he outside of a rack? I can't imagine that happening if he had safeties set. Anyway, get your rest and see what you can do about that back pain.
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Holy shit Risen. Did he just move from the squat letting your back take the fall?!
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@ Risen: Fucking hell mate, why you endanger yourself for some jackoff who put himself in that position to impress his girl? 315 squat is no damn joke.
@ Alias are you kidding me man? You work out till you throw up? That's not the way to do it. What program are you following, weights, reps, your own body weight etc?
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EPT
