EPTOn February 10 2012 14:41 Kamais Ookin wrote:
You squatz 330, dat's impossible. Fat crumples to the might of 330 squatz EZ.
You squatz 330, dat's impossible. Fat crumples to the might of 330 squatz EZ.
My belly and I disagree!
TL Health and Fitness Initiative 2012 - Page 63
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thedeadhaji
39489 Posts
My belly and I disagree! | ||
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Kamais Ookin
Canada591 Posts
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Necosarius
Sweden4042 Posts
On February 10 2012 12:14 Release wrote: I'm going to be honest here: "clean" eating is only good for your health, and being strictly "clean" has little to no benefit than being mostly "clean" (around 75-80%). I assume you're looking to cut. Eat 500-1000 (based on how fat you are) Calories under maintenance. Honestly, you are probably losing fat, and probably a good amount of lean mass to go with it if you are eating that little. My scale and measurements says im not losing any :/ but yeah i have somehow gone from a 500 calorie deficit to 1500 dedicit. Edit: well 1.5k cal from my previous maintenance. Don't know what it is now ^^' | ||
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Sneakyz
Sweden2361 Posts
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phyre112
United States3090 Posts
On February 10 2012 14:32 GoTuNk! wrote: + Show Spoiler + On February 10 2012 12:12 phyre112 wrote: Finished week3 day 2 of smolov. Before this routine, my max attempts at this weight were 4-2-2 and today I finished 5 sets of 7 reps ezpz. Well, not really ezpz. My legs were shaking and I was too exhausted to do any of the other exercises I had planned (DB bench, weighted chins) so I'll go back tomorrow and do all of those... but during the sets I felt like I had one more rep in me. On Friday it's time to add another 10 lbs. That will put me at 5 pounds past the weight that, before this routine was my 5rm, and I'll be doing 7 sets of 5 with it. Then the next day right into ten triples with what will be a PR weight lifted for any amount of reps. DAMN this is intense, but it's amazing how well a body can adapt providing you give it enough food and rest. Need to be serious these next few days about those two though, lucky I don't have rugby and I'll have to go light on the drinks this weekend. Then it's on to the Bench races! smolov delivers. I'm 2 weeks ahead of you :p, should have talked so we have done it at the same time. I started one week after you, then had a small "hang up" that forced me to take off one full week from my first thursday. What kinds of things are you doing during switching phase? | ||
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Zafrumi
Switzerland1272 Posts
On February 10 2012 18:02 Necosarius wrote: My scale and measurements says im not losing any :/ but yeah i have somehow gone from a 500 calorie deficit to 1500 dedicit. Edit: well 1.5k cal from my previous maintenance. Don't know what it is now ^^' maybe your body went into hardcore starvation mode because you ate too little! | ||
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Dromar
United States2145 Posts
On February 10 2012 05:27 Necosarius wrote: Yeah I'm thinking of just stuffing myself full of food and see what happens  The thing is, I've started to eat when I'm feeling hungry and that's just it, I'm not hungry anymore :o Weird for someone who used to be overweight.On February 10 2012 18:02 Necosarius wrote: My scale and measurements says im not losing any :/ but yeah i have somehow gone from a 500 calorie deficit to 1500 dedicit. Edit: well 1.5k cal from my previous maintenance. Don't know what it is now ^^' This sounds like me 7 months ago! I'm no expert, so if someone who sounds more educated wants to contradict me, that's fine, but here's what I'd recommend: 1. Eat more. When I started out, I focused on eating meals that were low calorie, and just eating when I was hungry, and as a result was eating only 900 - 1200 calories per day. Eventually, I was no longer getting any results, and was feeling pretty shitty overall. I guess on the plus side, it lead me to TLHF to get some answers! Anyway, if you're anything like me, you want to see results from your determination and hard work, but you have to realize that it takes time and you need to take it "slow and steady." I'd suggest shooting for 1500 calories on rest days and 1800 on workout days. I don't know your height/weight/age, so maybe this should be modified based on that, but that's what I do and I've found it effective and I feel really good. I'm pretty sure you'll still have a significant calorie deficit as well. 2. Eat more protein!. #1 is really easy when you take the advice to try to get 1g of protein per lb of body weight per day. To be honest, I don't get that much protein, but I do try to get my bodyweight of protein on workout days and ~140+ on rest days. Again I'm no expert, but protein is filling, satisfying, helps build muscle, and it's pretty manly to eat dead animals! 3. Measure yourself only once a week. Early on, I was checking the scale every day, and it just confused and frustrated me. In all honesty, it's possible that you're making significant progress right now, but aren't seeing it due to natural fluctuations in body weight. Try to weight yourself at the same time every week. Personally, on Wednesday mornings, I get up, go to the bathroom, and weigh in. Even then, the numbers can be confusing, as it sometimes appears like I made no progress after a good week, and then magically lost 3 lbs the next. The point is, you really have to look at the long term, and weighing in every day isn't going to give you any meaningful information. Good luck and have fun! | ||
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Raidern
Brazil3811 Posts
When I got to the gym, Right off the bat I could tell that my upper back hurt. The barbell was hurting it for some reason and the first warm-up (with only 20kg) felt really awkward. By the end of the quick warm up I was just fine. I went for a 80kgx5x5 PR and the first set was a big struggle, but normal. The 2nd set was a little worse, and the barbell wasn't really on a 'natural' position on my back. I initiated the 3rd set, did two reps and after that I remember feeling really week and basically thinking "holy shit I can't do it, If I go down I won't come back up again." I still took a couple deep breaths before deciding to place the barbell back. I felt really shitty as this is the first time it happens to me. After that, I was so fucking disappointed I wanted to go home but decided to stay in the gym and at least do something else. I did 40kg3x5 military press (as opposed to the usual 42kgx5x5) and went for the deadlift. I was really pissed at myself and decided to go for a PR. I actually added 4kg to my PR instead of just 2kg. That almost saved the day, but I'm still disappointed and worried about the squat hehe. I'm afraid to fail again. It sucks that at my gym they don't have a proper rack right now, so I wouldn't like to go for it and risk having to let the barbell go since the floor is not prepared for it. meh. I'm angry. | ||
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Hurricane
United States3939 Posts
On February 11 2012 00:52 Raidern wrote: I initiated the 3rd set, did two reps and after that I remember feeling really week and basically thinking "holy shit I can't do it, If I go down I won't come back up again." I still took a couple deep breaths before deciding to place the barbell back Don't do this  They make safety bars for a reason, next time you feel like you aren't going to get out of the hole, remember how you feel now knowing how shitty a workout you had. Get angry, blast some angry music and kill that weight. EDIT: didn't read the whole post first. If you don't have a proper rack or anywhere to dump the weight safely try to get spotters. Your main goal now should be getting a gym with a proper squat rack or cage though =] How are you squatting if you don't have safety bars? | ||
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GoTuNk!
Chile4591 Posts
On February 11 2012 00:52 Raidern wrote: Today I had the worst workout ever. Long story short, I had a week off (feb 1 - feb8) because I friend came over to visit me. During that time I drank more than I had in the past 6 months. I resumed the training on Feb 8 and everything seemed alright. I did 78kgx5x5 squats and it was a struggle (as usual). The only thing 'weird' was failing the last rep of the 5th set when bench pressing. I felt really sore on the following day. Surprisingly, I felt even worse when I woke up today, even though I thought I slept just fine. When I got to the gym, Right off the bat I could tell that my upper back hurt. The barbell was hurting it for some reason and the first warm-up (with only 20kg) felt really awkward. By the end of the quick warm up I was just fine. I went for a 80kgx5x5 PR and the first set was a big struggle, but normal. The 2nd set was a little worse, and the barbell wasn't really on a 'natural' position on my back. I initiated the 3rd set, did two reps and after that I remember feeling really week and basically thinking "holy shit I can't do it, If I go down I won't come back up again." I still took a couple deep breaths before deciding to place the barbell back. I felt really shitty as this is the first time it happens to me. After that, I was so fucking disappointed I wanted to go home but decided to stay in the gym and at least do something else. I did 40kg3x5 military press (as opposed to the usual 42kgx5x5) and went for the deadlift. I was really pissed at myself and decided to go for a PR. I actually added 4kg to my PR instead of just 2kg. That almost saved the day, but I'm still disappointed and worried about the squat hehe. I'm afraid to fail again. It sucks that at my gym they don't have a proper rack right now, so I wouldn't like to go for it and risk having to let the barbell go since the floor is not prepared for it. meh. I'm angry. Don't be so hard on yourself, drinking 6 days straight has its toll on your body or at least, on your CNS. Form break and follow up weakness is normal. Next time plan ahead and keep a "light" day before you jump back into heavy training. If you are doing m/w/f split just do sunday or monday light, and then train on tuesday/thursday/saturday. Continue normal m/w/f after. I disagree with the poster above, I think the worst you could do is push yourself too hard and injure urself. Alcohol produces dehidratation and ruins or technique, so you are in a bigger danger. It is very different than pushing yourself hard when you have been training for more than 3 weeks and your form is a lot better. | ||
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decafchicken
United States20109 Posts
On February 10 2012 14:37 thedeadhaji wrote: I AM SO FAT!! me too  | ||
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Hurricane
United States3939 Posts
On February 11 2012 02:57 GoTuNk! wrote: Don't be so hard on yourself, drinking 6 days straight has its toll on your body or at least, on your CNS. Form break and follow up weakness is normal. Next time plan ahead and keep a "light" day before you jump back into heavy training. If you are doing m/w/f split just do sunday or monday light, and then train on tuesday/thursday/saturday. Continue normal m/w/f after. I disagree with the poster above, I think the worst you could do is push yourself too hard and injure urself. Alcohol produces dehidratation and ruins or technique, so you are in a bigger danger. It is very different than pushing yourself hard when you have been training for more than 3 weeks and your form is a lot better. There is a huge difference between not trying a rep because your last one hurt and you are worried about form and not doing a rep because you are tired and are worried about not being able to do the next one. =\ | ||
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Raidern
Brazil3811 Posts
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Osmoses
Sweden5302 Posts
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GoTuNk!
Chile4591 Posts
On February 10 2012 19:22 phyre112 wrote: I started one week after you, then had a small "hang up" that forced me to take off one full week from my first thursday. What kinds of things are you doing during switching phase? On monday I did 180kg squat partials x10x3 (170kg 1rm) Wednesday power cleans 40x3x8 (lol i'm so bad at this) Friday I'm doing box squats with whatever weight I can (never done them before) I do bench on all 3 days, might do 4 on next week. Plan to add some weight or reps next week aswell. Just following the smolov spreadsheet from stronglifts. | ||
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phyre112
United States3090 Posts
On February 11 2012 06:11 GoTuNk! wrote: On monday I did 180kg squat partials x10x3 (170kg 1rm) Wednesday power cleans 40x3x8 (lol i'm so bad at this) Friday I'm doing box squats with whatever weight I can (never done them before) I do bench on all 3 days, might do 4 on next week. Plan to add some weight or reps next week aswell. Just following the smolov spreadsheet from stronglifts. The spreadsheet that I have doesn't have anything specified for this break. I think I'll focus on cleans (or attempting to full clean) leg press, and box jumps/depth jump. Squat partials are not really my thing, as I'm lifting to be a better athlete anyway. If I weren't, I wouldn't squat High Bar ATG with a narrow stance - and consequently, would probably move more weight. | ||
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GoTuNk!
Chile4591 Posts
On February 11 2012 06:20 phyre112 wrote: The spreadsheet that I have doesn't have anything specified for this break. I think I'll focus on cleans (or attempting to full clean) leg press, and box jumps/depth jump. Squat partials are not really my thing, as I'm lifting to be a better athlete anyway. If I weren't, I wouldn't squat High Bar ATG with a narrow stance - and consequently, would probably move more weight. Ya, it says to just focus on speed. I still suggest squat partials or static holds, just to get used to the heavy shit on your back. | ||
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FFGenerations
7088 Posts
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rEiGN~
369 Posts
* really, I was surprised to actually find one at my gym, probably only one there who's heard of SS and 5x5 etc. | ||
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Catch
United States616 Posts
Think I got caught looking too. | ||
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