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So after straining my QL muscle in my back a month ago I'm finally healthyish. Been seeing a chiropractor who's done dry needling, e-stim, soft tissue work, cupping, and adjustments on me as well as showing me a bunch of hip re-hab and strengthening exercises that have been helping immensely. I really fucked myself by not immediately addressing it but since I have a meet next month I was hoping to push through it.
Dec 17 - fucked up back
Following week - FS 180kg, do some decent lifting but pain got worse and worse. Rested for about a wek
Dec 28 - Snatch 120kg - back completely fucked after
Dec 30 - First treatment. Lower back much better after soft tissue work and dry needling w/ stim, hips much tighter. Snatched 100kg
Jan 1 - Literally couldn't lift over 20kg. Barely lift the next week. Didn't do my rehab
Jan 5th - Next treatment. Addressed my hip tightness with dry needling & stim. Am able to do some 70-90kg snatches/cleans off the high blocks. Finally start doing my rehab.
Jan 7th - Am able to lift off the ground pain free. Snatches up to 100, Power cleans up to 120, squats at 150
This week I've finally been able to lift somewhat heavy pain free. 118kg snatch double, 135kg CJ, FS doubles at 145, BS triples at 170. Snatches & CJ here https://www.instagram.com/p/BPK15Rbj_Av
Now I have exactly 1 month to get my snatch up to 135-140 and my CJ up to 165-170.
Also realized I'm a complete idiot. My squat has been off to the right and tilted for MONTHS (leading to knee tendinitis and shit) and I've been trying to figure out what is wrong with that half of my body. Finally dragged the squat rack in front of a window and used the reflection to correct myself and realized my body has simply been tilting the bar to the right at the bottom to avoid a tight spot in my left trap. Doing this several times a week with lots of weight resulted in the fucked up right side. FML.
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2017 goalzzzzzz
Age: 26
Ht/wt: 6'1 / 100kg/220lb, bf 12%
Lift - Recent PR / 2016 PR / Lifetime PR / 2017 Goal
Snatch - 133 / 140 / 142 / 143-145
CJ - 155 / 167 / 170 / 171-175
Squat - 215 / 232 / 232 / 235-240
Fr Squat - 180 / 190 / 195 / 200
Competition Goals -
Weightlifting - Nationals is in my hometown this year in May so I need to qualify for that by April. Was planning on qualifying in Feb but after injuries and shit that's gonna be iffy. Need a 305kg total.
Rugby - Currently at the top of the midwest. Would like to at least win the Midwest and push on to nationals.
Weight goals - My body sits very easily at 100-102kg. I'd like to fill out the 105kg class but it's very hard while playing rugby. Just gonna try to recomp to more muscle and less fat and slowly add weight.
Biggest priority this year - health. Going to stick to my rehab/prehab work this year and keep myself functioning even with rugby & weightlifting. Hips, core, and shoulders are all gonna be rock solid.
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Y'all are beasts :O pretty impressive goals and you know your shit when it comes to health and fitness (obviously). Speaking of which though, when it comes to knowledge and actual understanding of proper form, regimen, and health in general, how do you come to learn the right things? Seems to be so much bro science and overwhelming resources in general, so how did you learn everything?
I think this buzzfeed video about getting a "superhero" body was what made me curious, since this is a famous personal trainer, and I've also thought about getting a personal trainer as well.
+ Show Spoiler +
But some of the things seem suspect. Are you really supposed to take melatonin? Holy shit? Also I thought BCAAs you take after working out or something. But clearly it worked and he's a well-known professional??
Sidenote: is it really possible he's at 6.6% body fat wtf?
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Zurich15328 Posts
I usually come back here for my information.
Also, common sense.
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u learn it by watching a clip on youtube of someone doing it and if you're not sure u post a clip of yourself doing it and ask if it looks right
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On January 13 2017 03:50 Aerisky wrote:Y'all are beasts :O pretty impressive goals and you know your shit when it comes to health and fitness (obviously). Speaking of which though, when it comes to knowledge and actual understanding of proper form, regimen, and health in general, how do you come to learn the right things? Seems to be so much bro science and overwhelming resources in general, so how did you learn everything? I think this buzzfeed video about getting a "superhero" body was what made me curious, since this is a famous personal trainer, and I've also thought about getting a personal trainer as well. + Show Spoiler +https://youtu.be/okM3OYaBQGg But some of the things seem suspect. Are you really supposed to take melatonin? Holy shit? Also I thought BCAAs you take after working out or something. But clearly it worked and he's a well-known professional?? Sidenote: is it really possible he's at 6.6% body fat wtf?
I skimmed trough that, almost got cancer. Guy is 150 pounds at 6 foot, if he eats chicken regularly he will proly gain muscle mass because he is underfed.
A beginner should spend 6-18 month doing simply squats, deadlift, presses, pull ups and row variations (the basics) to develp strength and muscle. The most important thing is to lift more weight and put on muscle mass.
If you wanna be athletic you can learn the olympic lifts and do jumps/plyo stuff. And you can optionally do conditioning.
Or learn everything and do Crossfit :D
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On January 13 2017 03:50 Aerisky wrote:Y'all are beasts :O pretty impressive goals and you know your shit when it comes to health and fitness (obviously). Speaking of which though, when it comes to knowledge and actual understanding of proper form, regimen, and health in general, how do you come to learn the right things? Seems to be so much bro science and overwhelming resources in general, so how did you learn everything? I think this buzzfeed video about getting a "superhero" body was what made me curious, since this is a famous personal trainer, and I've also thought about getting a personal trainer as well. + Show Spoiler +https://youtu.be/okM3OYaBQGg But some of the things seem suspect. Are you really supposed to take melatonin? Holy shit? Also I thought BCAAs you take after working out or something. But clearly it worked and he's a well-known professional?? Sidenote: is it really possible he's at 6.6% body fat wtf?
On principle I'm not going to watch a buzz feed video but I'll answer any questions you have.
-6.6% is very possible. Difficult, but not unreasonable. Melatonin is a great supplement for regulating sleep. Also an antioxidant and has pretty much no harmful side effects. But not necessary if you're sleeping fine. Supplementing BCAA's is largely useless if you are getting enough protein in your diet. If anything you can take them before/during training if you're fasted. Most protein shakes contain at least 5g of BCAAs so no need for more if you're already having one of those. www.Examine.com is your friend when it comes to weeding out bullshit supplements and myths.
Learning proper form is easy, just gotta know where to go. Executing proper form is much more difficult. Avoid the bro science, find the programs that have a proven track record and the science that has actual science (read: peer reviewed studies, double blind trials, etc.). I've worked with a lot of coaches and done a lot of reading and I've learned a lot, but I still learn new shit every day. I learn a lot from coaching other people too (I'm the coach at my barbell club).
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On January 13 2017 00:51 decafchicken wrote:So after straining my QL muscle in my back a month ago I'm finally healthyish. Been seeing a chiropractor who's done dry needling, e-stim, soft tissue work, cupping, and adjustments on me as well as showing me a bunch of hip re-hab and strengthening exercises that have been helping immensely. I really fucked myself by not immediately addressing it but since I have a meet next month I was hoping to push through it. Dec 17 - fucked up back Following week - FS 180kg, do some decent lifting but pain got worse and worse. Rested for about a wek Dec 28 - Snatch 120kg - back completely fucked after Dec 30 - First treatment. Lower back much better after soft tissue work and dry needling w/ stim, hips much tighter. Snatched 100kg Jan 1 - Literally couldn't lift over 20kg. Barely lift the next week. Didn't do my rehab Jan 5th - Next treatment. Addressed my hip tightness with dry needling & stim. Am able to do some 70-90kg snatches/cleans off the high blocks. Finally start doing my rehab. Jan 7th - Am able to lift off the ground pain free. Snatches up to 100, Power cleans up to 120, squats at 150 This week I've finally been able to lift somewhat heavy pain free. 118kg snatch double, 135kg CJ, FS doubles at 145, BS triples at 170. Snatches & CJ here https://www.instagram.com/p/BPK15Rbj_AvNow I have exactly 1 month to get my snatch up to 135-140 and my CJ up to 165-170. Also realized I'm a complete idiot. My squat has been off to the right and tilted for MONTHS (leading to knee tendinitis and shit) and I've been trying to figure out what is wrong with that half of my body. Finally dragged the squat rack in front of a window and used the reflection to correct myself and realized my body has simply been tilting the bar to the right at the bottom to avoid a tight spot in my left trap. Doing this several times a week with lots of weight resulted in the fucked up right side. FML.
asymmetries are only going to get worse as you get older. the older i get the more important i realize symmetry is for prolonged elite performance. i have a lot more respect for elite athletes who are 30+ (like lebron) who are able to perform under grueling conditions a hundred+ times a year for so many years. i am sure if we examined his legs and knees you would see a symmetry that is multiple standard deviations above the mean.
i have so many asymmetries from various injuries and some probaby normal level of genetic asymmetry that its hard for me to maintain beastly lifts into my 30s without risk of continuing injury. these are things that most people would never notice and that escaped my attention for long periods of time.
one reason its important to lift heavy and well when you are young is that its a lot easier to maintain that muscular base even if you transition out of it than it is to build a lot of muscle and strength once you are already 35 or whatever
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Ever since my elbow injury 6 years ago or so, I've been fiddler crabbing real hard and its been getting significantly worse over the past year. Gotta get surgery here soon, boohoo. 
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On January 13 2017 03:54 zatic wrote:
I usually come back here for my information.
Also, common sense.
Makes sense. I'll just ask here ya 
On January 13 2017 04:13 FFGenerations wrote:
u learn it by watching a clip on youtube of someone doing it and if you're not sure u post a clip of yourself doing it and ask if it looks right
Sounds good!
On January 13 2017 04:18 GoTuNk! wrote:Show nested quote +On January 13 2017 03:50 Aerisky wrote:Y'all are beasts :O pretty impressive goals and you know your shit when it comes to health and fitness (obviously). Speaking of which though, when it comes to knowledge and actual understanding of proper form, regimen, and health in general, how do you come to learn the right things? Seems to be so much bro science and overwhelming resources in general, so how did you learn everything? I think this buzzfeed video about getting a "superhero" body was what made me curious, since this is a famous personal trainer, and I've also thought about getting a personal trainer as well. + Show Spoiler +https://youtu.be/okM3OYaBQGg But some of the things seem suspect. Are you really supposed to take melatonin? Holy shit? Also I thought BCAAs you take after working out or something. But clearly it worked and he's a well-known professional?? Sidenote: is it really possible he's at 6.6% body fat wtf? I skimmed trough that, almost got cancer. Guy is 150 pounds at 6 foot, if he eats chicken regularly he will proly gain muscle mass because he is underfed. A beginner should spend 6-18 month doing simply squats, deadlift, presses, pull ups and row variations (the basics) to develp strength and muscle. The most important thing is to lift more weight and put on muscle mass. If you wanna be athletic you can learn the olympic lifts and do jumps/plyo stuff. And you can optionally do conditioning. Or learn everything and do Crossfit :D
Yeah I agree. I've had periods of 6 months or so doing starting strength without much weight gain, so the next time I have enough time blocked in a year imma have to try an eating program or something as well.
On January 13 2017 05:00 decafchicken wrote:Show nested quote +On January 13 2017 03:50 Aerisky wrote:Y'all are beasts :O pretty impressive goals and you know your shit when it comes to health and fitness (obviously). Speaking of which though, when it comes to knowledge and actual understanding of proper form, regimen, and health in general, how do you come to learn the right things? Seems to be so much bro science and overwhelming resources in general, so how did you learn everything? I think this buzzfeed video about getting a "superhero" body was what made me curious, since this is a famous personal trainer, and I've also thought about getting a personal trainer as well. + Show Spoiler +https://youtu.be/okM3OYaBQGg But some of the things seem suspect. Are you really supposed to take melatonin? Holy shit? Also I thought BCAAs you take after working out or something. But clearly it worked and he's a well-known professional?? Sidenote: is it really possible he's at 6.6% body fat wtf? On principle I'm not going to watch a buzz feed video but I'll answer any questions you have. -6.6% is very possible. Difficult, but not unreasonable. Melatonin is a great supplement for regulating sleep. Also an antioxidant and has pretty much no harmful side effects. But not necessary if you're sleeping fine. Supplementing BCAA's is largely useless if you are getting enough protein in your diet. If anything you can take them before/during training if you're fasted. Most protein shakes contain at least 5g of BCAAs so no need for more if you're already having one of those. www.Examine.com is your friend when it comes to weeding out bullshit supplements and myths. Learning proper form is easy, just gotta know where to go. Executing proper form is much more difficult. Avoid the bro science, find the programs that have a proven track record and the science that has actual science (read: peer reviewed studies, double blind trials, etc.). I've worked with a lot of coaches and done a lot of reading and I've learned a lot, but I still learn new shit every day. I learn a lot from coaching other people too (I'm the coach at my barbell club).
Yeah he went from ~15% to 6.6% in like a month so I was really surprised. I didn't realize melatonin was that okay though, I always thought of it as a kind of "dangerous" drug. Didn't know that about BCAAs though, thanks for the heads up there. And ye, that makes sense as far as figuring out how to figure shit out.
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On January 13 2017 03:50 Aerisky wrote:Y'all are beasts :O pretty impressive goals and you know your shit when it comes to health and fitness (obviously). Speaking of which though, when it comes to knowledge and actual understanding of proper form, regimen, and health in general, how do you come to learn the right things? Seems to be so much bro science and overwhelming resources in general, so how did you learn everything? I think this buzzfeed video about getting a "superhero" body was what made me curious, since this is a famous personal trainer, and I've also thought about getting a personal trainer as well. + Show Spoiler +https://youtu.be/okM3OYaBQGg But some of the things seem suspect. Are you really supposed to take melatonin? Holy shit? Also I thought BCAAs you take after working out or something. But clearly it worked and he's a well-known professional?? Sidenote: is it really possible he's at 6.6% body fat wtf?
#1 it's important to realize that most of the "supplements" the guys in hollywood movies, especially superhero movies are taking cannot be purchased legally, if you know what I mean. Number two, they dont just have a trainer, they have a trainer and a nutritionist, and a chef, and a Physical therapist.... you get the idea. It really takes a team to get the kind of goals you're looking at.
I only watched the beginning (up to the point he talks about supplements) and the end (the results) of the video. His points about melatonin are true, but they're not the whole story and he's over-rating the importance of it. It's still pretty good as far as supplements go but it isn't magic.
BCAA timing won't make a difference unless you're training after an 8+ hour fast. BCAA's (branched chain amino acids) are just a particular subset of amino acids, which are the the things that proteins are made out of, so if you've eaten protein any time recently you already have BCAAs present in your body. If you are training fasted though, you would want to take them before you workout, ideally.
No one in that video is 6.6% bodyfat. Yes, it is a number that is possible to get to, but it's an "instagram model doing a photoshoot" or a "pro bodybuilder two weeks away from competition" level of fat, not a "I'm pretty skinny but you can't see my abs lol" level of fat. Guy in the video at the end is probably more like 12% if I had to guess.
You learn things bit by bit over years of doing this stuff. Yes, its overwhelming when you're new to the subject, but eventually you develop a bullshit filter and it all settles down. Even if this thread isn't as active as it used to be, this is a good place to ask questions like the ones you posted if you have any.
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June 2017 goals I guess:
Age: 26
Height: 6'4 / 193cm Weight: 215 lbs / 97.7 kg Goal Weight: 235 lbs / 106.8 kg
(lift name) (current max) (lifetime PR) (2017 goal)
Bench 235 255 285
Squat 345 375 435
Deadlift 395 435 495
5k time ??? 18:07 21:00
Bodyweight goal is a stretch; I'll be pretty "fluffy" if I make it there by june but that's fine, I'll never have a problem with cutting, it's the 3800+ calories I'm eating right now that I'm struggling with.
Bench goal is VERY ambitious, but I think I can do it if I build up the volume slowly. My bench (and my shoulders) have never felt better than they do right now. "Current maxes" on squat and deadlift are actually conservative estimates as I haven't done anything under 5 reps since september, so I think those goals are pretty doable. Lifetime PR for the 5k was set back in high school, when I was 80 lbs lighter so I doubt I'll ever touch that again, but I have been neglecting cardio for too damn long so it might be a good idea to set a concrete goal for that.
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age: between 30 and 34
height: 186
weight: no idea
goal: body recomp + Show Spoiler +so when i become an english teacher in japan i can introduce myself as cloud instead of don corneo
routine: daily + Show Spoiler +punch, sq, br, pu, run 34m
punch, ohp, fr, lrdr, sr, ab
sq, dc, wc, fc, run 34m
ab
punch, sq, br, pu, run 34m
punch, dl, bp, ab, dip
diet: pretty much + Show Spoiler +lettuce, tomato, beetroot, cucumber, pork, tinned salmon, french bread, coleslaw, potato, milk, eggs, butter, decaf tea & decaf coffee
pix: actually these don't show just how fat i am but wtvr it's bad enough + Show Spoiler +
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FFGenerations, go outside more, you're so white, and you don't look fat to me, just normal weight.
Age: 22
Height: 5'10
Weight 180lbs
Goals for 2017:
1) Don't get sick or injured a single time
2) Planche push-up x1
3) Muscle up x3
4) Unsupported handstand push-up to 70 degree bend in arms x 10
5) Reach 300W FTP in cycling
6) Touch palms in that standing stretch
7) 170-175lbs goal weight, maintain modest powerlift numbers, maybe improve by 10%.
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since i am unsatisfied with how fat you think i am , here is a picture with less towel, unflexed, from this morning (ate a lot (but didnt stuff myself) yesterday) .
this is NSFW but covered
+ Show Spoiler +
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On January 14 2017 13:17 FiWiFaKi wrote:
FFGenerations, go outside more, you're so white, and you don't look fat to me, just normal weight.
Age: 22
Height: 5'10
Weight 180lbs
Goals for 2017:
1) Don't get sick or injured a single time
2) Planche push-up x1
3) Muscle up x3
4) Unsupported handstand push-up to 70 degree bend in arms x 10
5) Reach 300W FTP in cycling
6) Touch palms in that standing stretch
7) 170-175lbs goal weight, maintain modest powerlift numbers, maybe improve by 10%.
Why do you want to lose weight?
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I wish eggnog on sale was available year round. 1400 liquid cal/$1
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eggnog also costs terrible indigestion and discomfort. they should give it away for free.
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On January 14 2017 20:51 RvB wrote:Show nested quote +On January 14 2017 13:17 FiWiFaKi wrote:
FFGenerations, go outside more, you're so white, and you don't look fat to me, just normal weight.
Age: 22
Height: 5'10
Weight 180lbs
Goals for 2017:
1) Don't get sick or injured a single time
2) Planche push-up x1
3) Muscle up x3
4) Unsupported handstand push-up to 70 degree bend in arms x 10
5) Reach 300W FTP in cycling
6) Touch palms in that standing stretch
7) 170-175lbs goal weight, maintain modest powerlift numbers, maybe improve by 10%. Why do you want to lose weight?
Not best to open this can of worms because mostly everyone here disagrees with me (so I state this as my opinion, please take it as such):
I think it's much better for the joints long term to not be very heavy, I don't think that it's good for your heart and other organs either. For my build, and in general, I prefer an "athletic" build, whatever that is. Just like 13-14% bf% with a modest athletic base. For example, I think a lightweight in the UFC walks around 170-175 out of competition (and I like how they look), and I'm a tad taller, but not as dedicated, so the weight will cancel out. I also believe my aim is more practical strength, at least for what I do. I do plenty of scrambling and skiing, and I think that more activities are limited by your power/weight ratio than simply more power. Any endurance sport really, same with calisthenics, which I think are very neat - I'd like to be agile like a ninja, rather than unmovable rock of muscle (exaggeration, but weight plays a role).
This is my goal for 2017 anyway, maybe that'll change in the future. At this point I'm just nowhere close to maxing out my strength and physique at that weight category, so I'd like to do that before I would consider going higher. Fitness is a life long journey, so I'm in no rush to get it done.
edit:Also one thing that I feel that is heavily neglected here, maybe because it's a pessimistic topic, but remember - fat cells never go away, only shrink, if you'd like to have defined muscled, you'll never have them as defined as someone who is the same as you, but never had to cut from say 225 pounds. And more importantly, it's far easier to gain weight, once you've been fat before. When I was in university, I didn't fully grasp how important that was, but I let myself go a bit, and went up to 194lbs somewhere at the end of my 2nd year from around 175lbs at the end of highschool, I didn't really workout more. Nowadays I notice, if I dieted well for two months, I can drop to 172-173lbs, but I eat more chips than usual for like a month, and bam, up to 178lbs. Currently I'm a tad heavier than my usual weight (didn't have work for almost 2 weeks, and that wasn't good to me, I munch on more food at home).
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When I lift I'm doing M-W-F and alternate between doing squats/benchpress/deadlift and squat/OHP/bent over rows. I'm having trouble with the bent over rows, they feel awkward as shit so I know I have to be fucking something up. The other lifts I can tell when something isn't right usually and they feel fine. I have starting strength so I'm going to re-read on the rows but does anyone know a good video that shows how to do them? I think seeing it be done might help more than just reading about it.
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EPT![[image loading]](http://i.imgur.com/AH630IE.jpg)
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