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On January 03 2012 16:55 NeedsmoreCELLTECH wrote:Show nested quote +On January 03 2012 08:04 eshlow wrote:On January 03 2012 07:40 NeedsmoreCELLTECH wrote:
Shameless brag question: if running 3x a week seriously hurts strength gain, how much does making hot, hot love 7/7 hurt gains?
Your arms will fall off I don't need arms to drink milk or do squats, so boning my brain out doesn't hurt recovery? I know light cardio is good, but I doubt I can qualify it as that.
It somehow is kind of light cardio. After workouts is perfect for releasing stress and getting to that point where falling asleep with your girl is just fucking great. 
Tadaaa. Need to get back to the gym. I miss it.
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On January 03 2012 15:03 Jupiter wrote:
Jupiter
Age: 21 || Height: 5'11 || Weight: 96kg
Weight goals -- 8%-10% bodyfat
Training goals -- Complete a cut while maintaining my current lifts
Then assess my physique from there (most likely bulk in winter again and cut before summer)
bringing up any lagging body parts - most likely going to be my chest and shoulders
Current PB Lifts - 210kg x 1 Squat
- 115kg x 1 Bench
- 185kg x 4 Deadlift
- 77.5 x 3 OHP
Hey guys been a while since I posted. Happy New Year everyone!!
I've been doing a 4 day split since I finished madcows (and have a solid strength base). To even out my physique (very lower body dominant). Its been going well, gaining size in my upper body and maintaining my legs. Im definitely more adjusted to the volume and less rest between sets.
In about 2 weeks I'm going to begin a cut. It will most likely go for 3+ months. I've been doing a lot of research on it so far but still wondering if anyone has any advice or pointers? (Malinor I know you've been cutting recently and would love to hear what you have to say).
Im looking forward to taking some photos when I finish the cut as it would be just over 1 years progress by then. I've taken photos throughout the year - before any training, after SS, after madcows, after 4 day split etc
Well, I am basically cutting 1kg each week since half a year. So here is some of my experiences.
I am getting around 160g of protein/day, and for me this amount simply does not seem to be enough. At least that's what my squat and deadlift numbers seem to tell me. That's why I am shooting for 200 this year. Of course I am much heavier than you are, but I advice you to get those 2g of protein for every kg of bodyweight in.
If you care for your squat strength, just don't cut too hard and stay with like 1lb per week. The squat just seems to suffer the most from weight loss (RosaParksStoleMySeat is reporting the same all the time, Phyre112 said this too if I remember correctly). Also, I am now trying out 5/3/1 and while it is a long term programm and you cannot evaluate your numbers after 1-2 cycles, it became very clear to me after only 5-6 weeks that squatting once a week is not enough for me to at least maintain my strength. I would advice you to keep squatting at least two times a week.
My upper body strength is relatively unaffected by my weight loss. My OHP has not going up since 6 months, but stayed relatively constant. But I pressed 90kg then and can still do 87,5kg everyday of the week, which is (if my memory serves me right) far more than what anyone on this board can do, so maintaining this level seems to be a good deal. I am still making slow and steady progress on my bench press. I assume since SS and Madcow are pretty lower body focussed, upper body should not be a concern to you anytime soon (your experience with the 4day-split seems to be the same so far).
As far as asthetics are concerned, I cannot tell you much. When you are at my weight and are losing weight, you will just look better all the time, and my musclemass does not seem to be affected much by my relatively low protein intake. Beyond all those layers of fat, I am actually looking pretty firghtening when I flex my upper body (shameless brag).
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On January 03 2012 15:03 Jupiter wrote:
Jupiter
In about 2 weeks I'm going to begin a cut. It will most likely go for 3+ months. I've been doing a lot of research on it so far but still wondering if anyone has any advice or pointers? (Malinor I know you've been cutting recently and would love to hear what you have to say).
Im looking forward to taking some photos when I finish the cut as it would be just over 1 years progress by then. I've taken photos throughout the year - before any training, after SS, after madcows, after 4 day split etc
I've just started my first cut and I'm basing my diet on this:
http://www.simplyshredded.com/layne-norton-the-most-effective-cutting-diet.html
Maybe you'll find it useful.
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Just got back from the gym, 2nd session in three weeks
Surprisingly, and I guess not surprisingly, I lost roughly 2 KG over the holidays because I ate out most of the time with my GF (instead of cooking massive amounts of paleo at home).
Took things very easy today with squats, OHP and DL:
Squats:
80 x 5 x 2
90 x 3
90 x 5
I was going to slowly move it towards 110, but decided to not rush myself and stopped at 90.
OHP:
60 x 4 x 3
I was at 65 x 5 before, but that was actually three weeks ago, and I was pretty surprised that I was still able to push 60.
DL:
I lost most strengths on DL over the past three weeks. I did three singles at 140 and felt really tired. I was able to pull singles at 170 before. Need to really work on this.
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Bah I lost more than expected in my 4.5 week break. 80kg squats were hard as hell ( down from 102.5kg ) and then bench was easy but I lowered it to 55kg from 72.5kg. Also it didnt help that I did allnighter on sunday and ate 1400kcal, 700kcal in last 2 days. Nice start :/
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On January 03 2012 23:10 Crawler wrote:
Bah I lost more than expected in my 4.5 week break. 80kg squats were hard as hell ( down from 102.5kg ) and then bench was easy but I lowered it to 55kg from 72.5kg. Also it didnt help that I did allnighter on sunday and ate 1400kcal, 700kcal in last 2 days. Nice start :/
Your squat will catch up really fast if it has "only" been a 4.5 week break. You should still feel bad for doing an all nighter tho, lol
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Going to try my gym again, haven't been in 6 days thanks to the damn holidays.
Eshlow, lets see some goals!! Moar handstands gymnasts stuffz
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Lol I was reading through 5/3/1 again and this just cracked me up. First was a question about getting big and strong and he recommends a gallon of milk a day. Then:
Question: What if that person is lactose intolerant?
Answer: Buy baby wipes. It’s gonna get dirty.
Anyways I can't wait to get back in the gym next week after about a month of light stuff and rest.
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I'm toying with switching to Bill Starr's 5x5. I increase my weight on the core 5 SS lifts every week, and have been doing so for about three/four months now. Still making some progress.
Should I switch to Bill Starr, or wait untill my squat seriously starts crashing? I failed last time, but that's probs due to holidays.
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On January 03 2012 08:22 Malinor wrote:
Two quick questions:
1. For the daily squatting to max. Do I do only 1 single at my daily max and then do the back-up sets or should I do several singles at the daily max? Or just go by feel?
2. For Chin-Ups, does anyone know a good way to train the very top of the movement? I can now break 90° with my elbows, but cannot yet get my chin above the bar. Band-Assisted is not working too weel I feel, since there is barely any band-support at the top. I am thinking probably some biceps-isolation exercises?
I usually try to go for 2-3 singles of my supposed training max. But then again, it is very dependant on how I feel that day.
Had my first workout at a complete reset yesterday. Felt surprisingly good.
On January 04 2012 01:06 Logros wrote:
Lol I was reading through 5/3/1 again and this just cracked me up. First was a question about getting big and strong and he recommends a gallon of milk a day. Then:
Question: What if that person is lactose intolerant?
Answer: Buy baby wipes. It’s gonna get dirty.
Anyways I can't wait to get back in the gym next week after about a month of light stuff and rest.
LOL That sounds just like Jim Wendler.
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On January 04 2012 02:23 NeedsmoreCELLTECH wrote:
I'm toying with switching to Bill Starr's 5x5. I increase my weight on the core 5 SS lifts every week, and have been doing so for about three/four months now. Still making some progress.
Should I switch to Bill Starr, or wait untill my squat seriously starts crashing? I failed last time, but that's probs due to holidays.
I tried Bill Starr for about 1.5 months, and I wasn't a big fan. I actually couldn't keep up with the program even though you are supposed to progress a lot slower than linear. The quantity of the lifts just wasn't enough for me to make the gains needed.
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shadowed with a chiropractor/PT/orthopedic specialist this morning - I liked a lot of the things he was saying about nerves, referral of pain, and whole-body treatment of disease/injury/etc. Didn't love so much the talk about accupuncture, energy flow, one of the "herbal cleanse" diets he recommended, or the pharmacy industry conspiracy theories... but he certainly had some good points.
Also got a complimentary adjustment for my back, hips and neck - instantly lost ALL the soreness/stiffness from last nights gym session, felt stronger in my hip flexors, and was way more awake/alert in general. A+ would recommend.
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Yeah i felt great after i had mine, but the problem with adjustments is it feels good for a bit then you have to go back over and over = giant money vacuum. (obviously not if they're free :p)
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On January 04 2012 00:20 decafchicken wrote:
Going to try my gym again, haven't been in 6 days thanks to the damn holidays.
Eshlow, lets see some goals!! Moar handstands gymnasts stuffz
I'm gonna try to get something up... sometime soon. :p
Here was our final/polished chairs routine as consolation
+ Show Spoiler +
On January 04 2012 04:00 phyre112 wrote:
shadowed with a chiropractor/PT/orthopedic specialist this morning - I liked a lot of the things he was saying about nerves, referral of pain, and whole-body treatment of disease/injury/etc. Didn't love so much the talk about accupuncture, energy flow, one of the "herbal cleanse" diets he recommended, or the pharmacy industry conspiracy theories... but he certainly had some good points.
Also got a complimentary adjustment for my back, hips and neck - instantly lost ALL the soreness/stiffness from last nights gym session, felt stronger in my hip flexors, and was way more awake/alert in general. A+ would recommend.
Yeah, there's definitely good and bad things in every practice.
Unfortunately, for the average person they don't know what is pseudoscience and what actually works.
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I'll have to read faster then.
Also i will post my goals for this year (sometime) after finishing your book.
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I have a buddy who has been working out for some time, but he has been having trouble with his squat form. His knees slide forward some and his back rounds at the bottom of the squat. I told him to do a lot of ham and hip stretching because his mobility is pretty shit.
The problem is tho, he is 195 cm (6foot4.5inches I believe? Not a big fan of the imperialistic system) tall and has unusually long legs (not very proportionate to his torso), so I don't know how much his knees should be sliding forward in a high bar squat. Anyone knows what to do with tall and disproportionate people in coaching the squat?
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On January 04 2012 05:17 Garbels wrote:
I'll have to read faster then.
Also i will post my goals for this year (sometime) after finishing your book.
Feel free to ask if you have any questions.
On January 04 2012 05:43 KOVU wrote:
I have a buddy who has been working out for some time, but he has been having trouble with his squat form. His knees slide forward some and his back rounds at the bottom of the squat. I told him to do a lot of ham and hip stretching because his mobility is pretty shit.
The problem is tho, he is 195 cm (6foot4.5inches I believe? Not a big fan of the imperialistic system) tall and has unusually long legs (not very proportionate to his torso), so I don't know how much his knees should be sliding forward in a high bar squat. Anyone knows what to do with tall and disproportionate people in coaching the squat?
Also have him stretch calves and plantar fascia.
If he's having trouble with form it may be a good idea to have him hit a a video series like "So you think you can squat" on youtube.
That might help out with form significantly. Box squatting is also a viable alternative.
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We've got a few people around that height here that manage to squat fine (phyre, rosa?). I'm 6'1 with pretty long legs and i squat highbar atg w/out problem. I wouldn't worry too much about the knees sliding forward, esp with high bar squat. Just make sure his chest is out, back is tight, and he doesnt round/go soft at the bottom. Keep working on his mobility (check out mobility WOD and other stretches)
YAY gym is open today. gonna be a shitty lift but it will feel good :D managed to stay sober for the last two days (wtf??) so hopefully it won't be too bad.
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EPT
