On August 06 2012 05:29 Advocado wrote: I just training against last wednesday. I have had serious DOMS since then and I am going to the gym again tomorrow. Can't remember when I was last this sore. For everyone getting back from vacation, ramp up slowly and do the warmup sets. I just went back in the gym after 1,5 months of vacation and did 8 sets of 70 kg and it completely destroyed my unconditioned body.
Creatine and fishoil along with some muscle relaxing pills. Any more ideas for getting my muscles to stop complaining? I've been getting lots of sleep so it ain't that.
You look good Cambium
neurofen plus from the pharmacy might do it, its a potent painkiller (4 would be enough)
Got a couple of rehband knee sleeves in, tried them on and my knees felt fucking aweeeeeeeeesome. cant wait to hit some heavy lifts this week (squats at least, classic lifts if my shoulder complies).
On August 06 2012 06:29 zatic wrote: Hitachi Magic Wand. Works wonders getting sore shoulders to relax for me.
Your girlfriend won't object you buying one of these either.
Nice progress Cambium, it's cool to be able to tell you have a strong back from the front
Also this may be a long shot but is there any swede in here knowing where I can get a foam roller? Only found one at gymgrossisten but they were out of order and pretty expensive as well
On August 06 2012 14:06 Advocado wrote: For you leangain guys:
R 170 g protein 64.5 carbs 86 g fat 1710 Calories
W 170g p 275 g c 40.5 g f 2137 calories
77 kg, age 24, set activity to sedentary cause I am not doing anything else than 3 workouts at week.
I assume your goal is fat loss? How tall are you? What's your bodyfat % approximately? If you post a picture of yourself I can give you more accurate advice about your calorie levels, it's very individual what you should aim for.
EDIT: also if you post your strength levels/lifts that's a helpful piece of information
On August 06 2012 14:06 Advocado wrote: For you leangain guys:
R 170 g protein 64.5 carbs 86 g fat 1710 Calories
W 170g p 275 g c 40.5 g f 2137 calories
77 kg, age 24, set activity to sedentary cause I am not doing anything else than 3 workouts at week.
I assume your goal is fat loss? How tall are you? What's your bodyfat % approximately? If you post a picture of yourself I can give you more accurate advice about your calorie levels, it's very individual what you should aim for.
EDIT: also if you post your strength levels/lifts that's a helpful piece of information
I am going for a 0/-20% fatloss. I am 180 cm, 20-25% bodyfat is my estimate. I can take a picture later when I get home.
Lifts: Just got home from a long vacation. My lifts are uncertain but I guess 100-110 kg DL, 70 kg squat (did 8 sets of 4, but the last sets were just 2 reps because I was going near failure)
squat usual 20+ mins gayass warmup to 80kg 1x5 , then dropped it forwards coz i was for some reason doing highbar and lost my balance, then 70kg 1x10, 75kg 1x7, 80kg 1x5 . feeling sleepy already , hence....
bench warm to 80kg 1x4 . then 1x3, just too heavy OHP 3 at 50kg, then some fail at 45kg, 40kg dead like 3 reps at 110kg. definitely gonna sit it on 2 plates next time so its higher up and i dont look like a jackass trying to crouch down and reach it with a flat back
idk whats up with my chinups/biceps, i could do 3 chinups a few weeks ago but fail to do 1 recently. probs coz of OHP bicep use i guess.
anyway the squats went well (eventually) numbers are still lower than a pygmies cock
If you can please comment on my DL form. This is my current 3x5 PR. Deadlift is pretty much the lift I just do without bothering about form so far. I have no idea if what I am doing is correct or not. Any comments helpful.
On August 06 2012 14:06 Advocado wrote: For you leangain guys:
R 170 g protein 64.5 carbs 86 g fat 1710 Calories
W 170g p 275 g c 40.5 g f 2137 calories
77 kg, age 24, set activity to sedentary cause I am not doing anything else than 3 workouts at week.
I assume your goal is fat loss? How tall are you? What's your bodyfat % approximately? If you post a picture of yourself I can give you more accurate advice about your calorie levels, it's very individual what you should aim for.
EDIT: also if you post your strength levels/lifts that's a helpful piece of information
I am going for a 0/-20% fatloss. I am 180 cm, 20-25% bodyfat is my estimate. I can take a picture later when I get home.
For a pure diet with your numbers, you can cut your calories a bit lower. 1500 offdays and 1800 workout days will work well and should still be very safe numbers for retaining all your muscle mass provided your protein intake is adequate and comes from proper sources. A casein source at the end of your feeding period is also important. Your macro ratios are alright, but could use some tweaking. You should up the protein % on both days and lower carbs slightly. On offdays your only carbs should come from a bunch of vegetables and I would aim for ~60g of fat on the offdays while dieting. Workout days a 45/45/10 p/c/f ratio works well in my experience. How far do you want to cut? Sounds like you have a good 7-10kg to take off before you start achieving good levels of leanness.
If you can please comment on my DL form. This is my current 3x5 PR. Deadlift is pretty much the lift I just do without bothering about form so far. I have no idea if what I am doing is correct or not. Any comments helpful.
That's a very dangerous technique. I'll list the things to look at:
1. VERY IMPORTANT: Do not bend your arms before you lift the weight, ever. Seriously, you're going to tear a bicep with what you're doing currently. It's insanely risky. Deadlift isn't a "yank" off the floor, it's a slow continued pull. There's nothing explosive about the deadlift, so bending your arms to get more power into it is just taking a big risk.
2. Your set-up is pretty bad. When you set up for the deadlift, have the bar place directly over the middle of your foot (not the middle of what you can see, the middle of your actual foot). That's roughly 2.5cm away from the bar. Then, without bending your legs, bend down at the waist and grab the bar. Finally,bend your legs until your shins touch the bar. Dont' push the bar forward with your shins. Your shins will only be bent slightly, like a 120-140 degree angle behind your knee. Finally, push your chest forward and up as hard as you can. Don't actively try to lower your butt, just push your chest forward. This will put your back in the proper position for a deadlift, which is more parallel with the floor than your current technique.
This is just a picture from one of my recent lifts compared with yours. Look at both the back angle and the shin angle.
3. The bar needs to touch your legs from when you lift it the first time until it's locked out. Currently it's about 3cm away from your legs until you lock it out. If it's away from your legs then the weight is in front of your center of gravity which means the bar is pulling you forward. This puts a lot of unnecessary strain on your back, since you're not only trying to pull the bar up, you're also trying to stop yourself from falling forwards.
4. There's no real need to do the butt bounce thing before reps. It's better to get yourself in a tight position which you then maintain throughout the lift.
5. Reset properly after each lift. If you look at your lifts, you'll see the bar keeps moving further and further forward, which means your knees keep bending more and more after each rep, until you're getting close to squat position before each lift. After each rep, stand-up, make sure the bar is over the middle of your foot, and then go through the full set-up before lifting it. It slows you down a tiny bit, but it will both stop you from getting injured and make your lifts more efficient. The closer you get to a squat position, the more stress is placed on your legs and the more tiring the lifts become.
6. Afaik you're doing SS or SL, so you should be doing 1x5 DLs, not 3x5. If you've got a reason for doing 3x5 that's fine, but just remember that deadlifts are insanely taxing on your body, way more than squats, and as such are much harder to recover from. That's why both SS and SL recommend on 1x5 DL not 3x5.
Hopefully that helps a bit. Unlike your squats you have a lot to work on with DLs :p
currently i set up by setting my back first (and pinching shoulder blades together) and then slowly stooping down as far as i can until i can reach the bar, with my back remaining in the pre-set position . its useful to hold your legs very tightly in their position
I just checked where the bar landed after I dropped it and start my deadlift from that position. No idea if that's good but of the positions I tried this one feels the best for me.
If you can please comment on my DL form. This is my current 3x5 PR. Deadlift is pretty much the lift I just do without bothering about form so far. I have no idea if what I am doing is correct or not. Any comments helpful.
[...] Hopefully that helps a bit. Unlike your squats you have a lot to work on with DLs :p
Thanks! I hope I remember all of this. The feet positioning is probably the most helpful. I just remembered "center of the foot" but never bothered to think about that the center will look off from above.
Oh yeah and I meant 1x5, I am still doing vanilla SS.
Felt like doing something, so I did around 40 mins on the elliptical I have at home at around 70%-85% MHR. I have a surprisingly decent aerobic capacity for someone who does it maybe once a month.
EPT
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