nobodywonder Age: 20 || Height: 5'6" or m/cm || Weight: 158 Starting Date: 6/18/15 || Goal Date: 9/18/15 Weight goals -- probably cut about 10 pounds. or at least build muscle and burn fat especially stomach Training goals -- dunno what physical activity i want to really do. i don't really like gym lol. probably will update this. Nutrition goals -- Cut down on sugar and junk food by eating more fruits. Need to start learning buying and cooking food for healthier meals. Sleep goals -- Sleep at before 12 (excuse occasional yolo) Misc/stress goals -- improve posture
I pull Sumo, and I struggle to row even 60kg, plus have difficulty getting in more than 1-2 Pullups and Chinups. Does this mean I have a very weak back? Should I switch to conventional just to work on getting a stronger back?
I'm not the most knowledgeable, but I never really noticed a difference in upper back tension between sumo and conventional. Maybe if you do conventional with wide grip, it would help with back. But between sumo and conventional, I notice it taking more load off my lower back and transferring it to my glutes when doing sumo. The upper back tension remains the same in both ways for me.
On June 20 2015 19:33 JinDesu wrote: I'm not the most knowledgeable, but I never really noticed a difference in upper back tension between sumo and conventional. Maybe if you do conventional with wide grip, it would help with back. But between sumo and conventional, I notice it taking more load off my lower back and transferring it to my glutes when doing sumo. The upper back tension remains the same in both ways for me.
I'd agree with this mostly, but I think there is a huge amount of extra back work done in terms of your spinal erectors and lats when it comes to conventional. Your traps work about the same in either lift, but your lats and erectors work much harder in conventional.
You may want to throw in some machine back work, and maybe start conventional for lighter weights to help back. A conventional pull is very weak for someone with your sumo deadlift. They should probably be within 85-90% of each other if you want to be well balanced. Maybe do some deficit deadlifts as an accessory exercise to help with your speed off the floor and get some extra back work. I'd also recommend doing lat pulldowns and some kind of cable or machine row (I've personally never liked barbell rows; never feel it in my lats and rhomboids).
Right guys. I have a bit of a question which I need people's opinion on.
I'm 17y/o, weigh 165lbs/about 76kg, am 6'2/1.88M and I've been weight training for a good six months now. First I did SL 5x5, and I recently switched to a bit of an adjusted PPL workout, going 3-5 times a week (when I have time.)
I used to be fairly overweight, almost 100kg, 1.5 year ago. I dropped a bunch of that weight and 2 months ago I decided I'd want to drop down further before I go on holiday to the US. Not only because I'm guaranteed to bulk/gain weight there but I also wanted to see how lean I could get. I'm currently 76kg as mentioned and look like this. <---
But, I recently got some advice from people that I'm lean enough (I guess that's personal opinion) and should go and start bulking a little already, get the max strength and hypertrophy gains in asap.
I'd keep cutting but it is true that in particular my bench has stalled (for over a month now) at the incredibly low weight of 50kg. I've improved my technique, deloaded, etc, I just haven't gotten stronger. I'm figuring it might have to do with just not getting the kcal I need for my body to gain adequate strength?
What would you guys do? I obviously have some body fat to lose still (especially love handles which are just so annoying to get rid of, leftovers from being fat I guess ) but I do want to gain strength. I will have access to a gym in the US, where I'll be staying for a month and hopefully go to the gym multiple times a week, atleast doing the compounds once a week each.
My opinion: Definitely start putting on muscle. 76kg @ 188 is way skinny.
If anything think about it in terms of diminishing returns. It will be comparatively easier to put on muscle now than to get rid of that last bit of fat.
On June 21 2015 08:11 zatic wrote: My opinion: Definitely start putting on muscle. 76kg @ 188 is way skinny.
If anything think about it in terms of diminishing returns. It will be comparatively easier to put on muscle now than to get rid of that last bit of fat.
So should I start eating at, a little bit, or a bunch above TDEE you think? ^^
On June 21 2015 08:11 zatic wrote: My opinion: Definitely start putting on muscle. 76kg @ 188 is way skinny.
If anything think about it in terms of diminishing returns. It will be comparatively easier to put on muscle now than to get rid of that last bit of fat.
So should I start eating at, a little bit, or a bunch above TDEE you think? ^^
Over, by how much depends on how your exercising goes I would say. I am not the right person to ask about a detailed plan though since for myself I don't really care that much about being lean.
BTW I think you have pleeeeeenty of room to gain still on 5x5 or a similar program once you back eating at a surplus.
So I got first on the bench press and 2nd on powerlifting at u83kg nationals, I'll do a write up tomorrow. I simply post focus on the squat and didn't do well (200 good, 220X x2), on the bench the bench was just awful and had problems with it so only did 162.5kg. On DL did 250 and 257.5 to secure 2nd place.
The guy that beat was a cuban WL with a 155/190 total at 85, he easily squatted 260 O_O, benched 160 and DL 290.
On June 21 2015 08:11 zatic wrote: My opinion: Definitely start putting on muscle. 76kg @ 188 is way skinny.
If anything think about it in terms of diminishing returns. It will be comparatively easier to put on muscle now than to get rid of that last bit of fat.
So should I start eating at, a little bit, or a bunch above TDEE you think? ^^
Over, by how much depends on how your exercising goes I would say. I am not the right person to ask about a detailed plan though since for myself I don't really care that much about being lean.
BTW I think you have pleeeeeenty of room to gain still on 5x5 or a similar program once you back eating at a surplus.
Yeah, in the US atleast I'll switch back to it for a while. I want to focus on getting strong first and foremost. Not having a proper squat rack here doensn't help either. Guess I need a fresh start
On June 20 2015 19:33 JinDesu wrote: I'm not the most knowledgeable, but I never really noticed a difference in upper back tension between sumo and conventional. Maybe if you do conventional with wide grip, it would help with back. But between sumo and conventional, I notice it taking more load off my lower back and transferring it to my glutes when doing sumo. The upper back tension remains the same in both ways for me.
I'd agree with this mostly, but I think there is a huge amount of extra back work done in terms of your spinal erectors and lats when it comes to conventional. Your traps work about the same in either lift, but your lats and erectors work much harder in conventional.
You may want to throw in some machine back work, and maybe start conventional for lighter weights to help back. A conventional pull is very weak for someone with your sumo deadlift. They should probably be within 85-90% of each other if you want to be well balanced. Maybe do some deficit deadlifts as an accessory exercise to help with your speed off the floor and get some extra back work. I'd also recommend doing lat pulldowns and some kind of cable or machine row (I've personally never liked barbell rows; never feel it in my lats and rhomboids).
Yeah man I just tried some Machine Rows today and damn I've never felt my lats before until today tbh! Gonna start pulling Conventional on my deadlift day too, starting with low low weight of course :'(
On June 20 2015 21:38 farvacola wrote: Azera, what are your torso and leg measurements? I am almost certain that you are too tall and lanky to be benefitting from sumo over conventional.
What measurements am I supposed to have? I've been told a lot that I'm very stocky with short legs and long torso, making me better at squatting.
Full body vid of me deadlift a couple months ago: + Show Spoiler +
Gonna be starting a DUP cycle from Greg Nuckols the week after! Exams this week so I won't be getting the time to sleep, let alone train.
Is there anything wrong with doing tricep/bicep/back assistance work 3x a week? This is my spreadsheet, in case anybody wants to critique/improve it + Show Spoiler +
Day 3 is just volume + speed squats
Not benching 2x or even 3x so I can save my messed up shoulders, so it's 1x bench 1x OHP per week
If your shoulders hurt from benching, it means you have:
a) poor shoulder mobility b) imbalanced shoulder strength: your font deltoid is stronger than your upper and posterior. You should rougly be doing the same front (bench), upper (ohp) and pulling with your shoulder (oly lifts, rows and apparently face pulls) c) bad technique
Or a combination of all of the above in some way.
For my last meet, the week before the meet I benched every day without discomfort, for example.
Anyway, had my Leg + Shoulder + Ab day. Was kinda meh, I went up 5lbs on my squat (210lb), and was so damn close from pushing out a 4th rep, but I was getting light headed, so I decided to slowly bring it down on the safety pins instead of risking passing out. 5lbs more, but 2 reps less is overall a loss I guess, was quite tired from biking 40km earlier in the day.
Improved sit up reps, as well as greater decline, so that was good, 5lbs more on the upright barbell row for traps, extra rep or two on sitting OHDP, 2.5lbs more for front as well as lateral raises, extra rep on a uhh dumbell c+j (no idea what it's called lol).
Also decided to swap out the plate twist for 30 second left side plank + 30 second regular plank + 30 right side plank. Dunno what to think yet, maybe I'll keep swapping the every week... Still figuring out what's optimal at my strength level.
Does any one know if eshlow still hangs around here? I strained my Achilles tendon and it's fucked... I have about 4 weeks until my next contest so this needs to get fixed ASAP!
EPT
I have a bit of a question which I need people's opinion on.
) but I do want to gain strength.
![[image loading]](http://i.imgur.com/fvxZY7K.png)
