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Lifter's Lounge
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Giovonny Offline
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Post: #3001
RE: Lifter's Lounge
(10-14-2016 12:43 PM)Dalaran1991 Wrote:  I would like to know how to isolate the left pec and make them dance one after the other.

After working out your chest, take 3 minutes and ONLY work your left pec...

Squueze ONLY your left pec..

Use a "fly machine" or "pec deck".. ONLY use your left arm..

Grab a light dumbbell.. Lie down and press it with only the left... Stand up and do a bicep curl with the left..

Do a 1 ARM PUSHUP.. Just the left!

Take 3 minutes, and squeeze that left pec..

Then, go get in front of a mirror with your shirt off and continue to flex that left pec...

This, or some variation of this, will allow you to begin taking more control over that left side of your chest..

Get in the mirror everyday and practice...

It's body control, just like dancing!

(10-14-2016 06:59 PM)kbell Wrote:  Any of you exercise your abs?

Which exercises would you recommend?

I like a wide variety of "Hanging Leg Raises"





(be sure to breathe properly)

(10-14-2016 07:08 PM)Mentavious Wrote:  For the past month I have been stuck on the same weight when doing squats.

Any advice on what I can do to get over that plateau?

More stretching. (greater flexibility)

Improved sleep.

Better breathing.

More adrenaline. (more intense mental preparation, better music, strategic pain infliction, smelling salts, cold water, etc.)

AND, GET A SPOTTER TO ASSIST YOU WITH THE RECORD BREAKING ATTEMPTS!
Sometimes, just knowing that there is someone there to help you, can give you extra confidence to really push through..

--

(10-15-2016 03:11 PM)sterling_archer Wrote:  will they or will they not build mass.

They will...

If you lift heavy + eat properly + sleep properly

It's that simple.

(10-15-2016 03:11 PM)sterling_archer Wrote:  currently doing slightly modified SS at home

At home?

Do you have enough weight at home? The proper equipment at home to really push your body from a variety of angles and positions???

Ii can be hard to gain mass from a "home" workout as compared to a real bodybuilding gym... The "Home" workout is usually so much more limited..

A real gym has so many more options in terms of heavy weights.

You need heavy weights to grow!

(10-16-2016 01:09 AM)Sidney Crosby Wrote:  My bench has kind of stalled out at 185lbs

I felt better today with the extra day of rest

The rest helped you.

I wouldn't say that you were "over trained", I would just say that you need to use rest more effectively..

Also, increase the flexibility of your chest.. More stretching of pectoral muscles

And, change your primary chest exercises in order to hit the chest from a slightly different angle, which will use new and different muscle fibers within the chest, thus increasing the overall power and strength of that pectoral muscle..

When I stall out on bench, I switch to something like this:





This activates and engages the muscles in a new way. It slightly changes and expands the way in which ALL THE SUPPORTIVE TISSUES AND SECONDARY MUSCLES WORK TO HELP YOUR BENCH!

Bench is NOT all about pectoral muscles, there are other muscles, ligaments, and tendons which work to support the pecs during the bench press..

Try some of these to really hit the chest in a new way!

(Each pec will be challenged like never before!)





Just some thoughts for your mind..
(This post was last modified: 10-20-2016 01:44 PM by Giovonny.)
10-20-2016 01:42 PM
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Post: #3002
RE: Lifter's Lounge
Strength is finally coming back after taking too much time of from gym and eating properly. Feels great. Even better is that my lower back pain is finally starting to go away which is making more of a difference than anything.
10-20-2016 06:30 PM
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Post: #3003
RE: Lifter's Lounge
(10-17-2016 06:25 PM)kaotic Wrote:  Your boy is in the 300 club, fucking finally.

Walked it up

2 x 10 135 (warm up)
1 X 6 185
1 X 6 205
1 X 6 225
2 X 4 275
2 X 2 295
2 X 1 300

Same work out as last time

Except added:

2 X 1 305

Fuck it I'll take another PR

Next week hoping for 3 plates across the bar.

Noticed by back wasn't as tight, I leaned a tad bit more forward with my ass out, noticed I could feel the weight load more in my glutes and quads.

Also right after squats I went straight into dead lifts, my back felt great, didn't pusy myself too hard.

Also did a set of sumo's then standard deads, did about 5-6 sets.

Then went into leg press, extensions, ham strings, and did isolaterals.

I felt fucking great tonight, I'm a bit afraid to ride the Harley tommorow !

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10-21-2016 01:26 AM
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Post: #3004
RE: Lifter's Lounge
I've got more time the next couple weeks, so I'm trying out a new routine.

One lift a day, endorsed by Dan John himself.

https://www.t-nation.com/workouts/one-li...ay-program

Dan John Wrote:I call it the "One Lift a Day" program. Its roots are in the dim past of Olympic lifting, but it cuts past all the BS of modern training. It's so simple that it can easily be overlooked. It cuts gym time, but increases recovery time. It also may cause you to miss work.

As of right now, it'll be dips, chins, swings, one legged squats and two other lifts I haven't decided yet. I might just stick to those four lifts because there is a much higher chance of burnout if you lift six days a week.

I did 12 sets of 5 dips yesterday and then slept for eleven hours not long after. Never had that happen before. When I woke up I was sore in places I shouldn't have been sore in from doing dips. This next month is going to be fun.

edit: Although Dan John's routine is a bit different (wave loading), there is another "OLAD" routine floating around that is 10-12 sets of 3-5 reps for strength and 8-10 sets of 8-10 reps for size. You're supposed to do either routine for 6-8 weeks. I decided to go with the other routine for simplicity.

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(This post was last modified: 10-21-2016 01:50 AM by Hannibal.)
10-21-2016 01:48 AM
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Merris Offline
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Post: #3005
RE: Lifter's Lounge
Got in some nice doubles on the deadlift with 230kg, felt like I could have done a triple. Also got a nice single on the bench with 130 kg followed by a few triples with 120. It's all progressing really well.

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10-21-2016 10:28 AM
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CaptainChardonnay Away
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Post: #3006
RE: Lifter's Lounge
Anyone do hot yoga here? I've been doing an hour after lifting and feel great. I've only done it 3 times but noticed that I breath more deeply and have been getting stronger boners so I guess better circulation. Hot yoga is actually pretty hard.
10-21-2016 10:53 AM
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Post: #3007
RE: Lifter's Lounge
I bought this yesterday. Seems great in macro.

[Image: c%CC%8Cokolada_velika_05.jpg]

It has 240 kcal, 30 g of proteins, low in sugar and fat in that 0,5 liter bottle. Two flavors, vanilla and chocolate.

To think of, it seems that is maybe better then some whey products.
(This post was last modified: 10-23-2016 06:22 AM by sterling_archer.)
10-23-2016 06:21 AM
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Ringo Offline
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Post: #3008
RE: Lifter's Lounge
For guys who do back hyperextensions - do you do it curling your spine or keeping it straight, similarly to what would be a good morning?

[Image: back-extension-exercise.jpg]

I usually do them with the back straight while bear hugging the weight. But this week I've been experimenting with doing a lighter day midweek with bodyweight only exercises and tried it curling the spine:

[Image: hyperextensions-1.jpg]

Repped out 2x15 and 1x12, slow and controlled. Holy shit, I could feel my mid back muscles firing like crazy. Loved it. Probably good for spinal health too, no?

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(This post was last modified: 10-23-2016 01:50 PM by Ringo.)
10-23-2016 01:49 PM
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Post: #3009
RE: Lifter's Lounge
(10-23-2016 01:49 PM)Ringo Wrote:  For guys who do back hyperextensions - do you do it curling your spine or keeping it straight, similarly to what would be a good morning?

[Image: back-extension-exercise.jpg]

I usually do them with the back straight while bear hugging the weight. But this week I've been experimenting with doing a lighter day midweek with bodyweight only exercises and tried it curling the spine:

[Image: hyperextensions-1.jpg]

Repped out 2x15 and 1x12, slow and controlled. Holy shit, I could feel my mid back muscles firing like crazy. Loved it. Probably good for spinal health too, no?

Personally I think the slow curl is the most effective. It's a lot like a jefferson curl, which is an excellent mobility exercise used by many gymnasts. A real focus on lifting yourself up vertebra by vertebra will build strength and mobility - and it will stop you overloading the exercise and straining a vulnerable part of your body.
10-23-2016 02:48 PM
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Post: #3010
RE: Lifter's Lounge
(10-23-2016 02:48 PM)H1N1 Wrote:  Personally I think the slow curl is the most effective. It's a lot like a jefferson curl, which is an excellent mobility exercise used by many gymnasts. A real focus on lifting yourself up vertebra by vertebra will build strength and mobility - and it will stop you overloading the exercise and straining a vulnerable part of your body.

My thoughts exactly.

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(This post was last modified: 10-23-2016 03:02 PM by Ringo.)
10-23-2016 03:02 PM
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kaeru Offline
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Post: #3011
RE: Lifter's Lounge
(10-20-2016 12:09 PM)redbeard Wrote:  


This is hilarious.
10-24-2016 08:55 AM
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Merris Offline
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Post: #3012
RE: Lifter's Lounge
Got a struggling triple on squats with 180 kg, followed by two easier (but not easy) triples with 170 kg. Just failed bench with 135 kg, let the bar slip too far towards my hips in my death metal hype. Then got two good triples with 120 kg. I think I need to work more triceps as my sticking point in bench is slightly above the middle on my way back up. I'm positive 135 is within my reach as 130 kg was light last time. Need to check my form and add some assistance for tris to reach 140 kg while continuing to bench heavy.

Or would anyone know what muscles correspond to that sticking point in bench pressing?

Speed is the lack of useless processes
10-24-2016 02:22 PM
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Kieran Offline
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Post: #3013
RE: Lifter's Lounge
If you're failing reps due to bar path, then have you considered that your other issues could also be down to technique, rather than due to a weak point. If you're not getting the bar back early enough then the mid point can be a problem. I think Dave Tate teaches to start getting the bar back at around 4-6 inches off the chest. I'm a decent bencher but not great though so others may have better input (I also messed one of my shoulders up by benching with too extreme of a j-curve, getting the bar back too quickly).
(This post was last modified: 10-24-2016 02:38 PM by Kieran.)
10-24-2016 02:36 PM
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Post: #3014
RE: Lifter's Lounge
(10-24-2016 02:22 PM)Merris Wrote:  Got a struggling triple on squats with 180 kg, followed by two easier (but not easy) triples with 170 kg. Just failed bench with 135 kg, let the bar slip too far towards my hips in my death metal hype. Then got two good triples with 120 kg. I think I need to work more triceps as my sticking point in bench is slightly above the middle on my way back up. I'm positive 135 is within my reach as 130 kg was light last time. Need to check my form and add some assistance for tris to reach 140 kg while continuing to bench heavy.

Or would anyone know what muscles correspond to that sticking point in bench pressing?

The slip in form could be that you aren't keeping tight to compensate for the increased weight. If that's not the case then it most likely is triceps if that's your sticking point and isolating them would probably work well for you.
10-24-2016 05:56 PM
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redbeard Offline
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Post: #3015
RE: Lifter's Lounge
Today's quick taeks:

-What kind of hand width do you bodyweight experts use for HSPU?
-Supersetting OHP and chinups is one of my favorite things to do
-Kefir and saurkraut are awesome and delicious
-Great way to get calf volume in between sets
-If you have wide feet, Pendlay lifting shoes are amazing
-Still trying to figure out how to mack on hoes and stay focused on lifting at the same time
10-24-2016 09:22 PM
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Post: #3016
RE: Lifter's Lounge
My first workout at an "old school" style gym today. Lots of squat racks, barbells, heavy dumbbells and a big outdoor area with pull up bars and big tyres to flip.

I loved it. Great music to lift to and full of guys who are just there to lift heavy weights and go home. Looking forward to my next workout.

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(This post was last modified: 10-25-2016 05:47 AM by Prof. Ligate.)
10-25-2016 04:55 AM
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Post: #3017
RE: Lifter's Lounge
(10-24-2016 09:22 PM)redbeard Wrote:  Today's quick taeks:

-What kind of hand width do you bodyweight experts use for HSPU?
-Supersetting OHP and chinups is one of my favorite things to do

- As close to shoulder width as possible, or even narrower. The closer together, the more ROM you get. Of course, it is a perfectly sensible progression to start wider and concentrate on bringing your hands in over time.

-This is one of the best things you could hope to do full stop. I do some bench and rows, but the vast majority of my upper body work consists of overhead and chinup work, always supersetted as my shoulders feel great when I do it this way. You could build a good, powerful, and aesthetic physique with the clean and press, the front squat, and the chinup alone.
10-25-2016 05:28 AM
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Post: #3018
RE: Lifter's Lounge
(10-25-2016 05:28 AM)H1N1 Wrote:  
(10-24-2016 09:22 PM)redbeard Wrote:  Today's quick taeks:

-What kind of hand width do you bodyweight experts use for HSPU?
-Supersetting OHP and chinups is one of my favorite things to do

- As close to shoulder width as possible, or even narrower. The closer together, the more ROM you get. Of course, it is a perfectly sensible progression to start wider and concentrate on bringing your hands in over time.

-This is one of the best things you could hope to do full stop. I do some bench and rows, but the vast majority of my upper body work consists of overhead and chinup work, always supersetted as my shoulders feel great when I do it this way. You could build a good, powerful, and aesthetic physique with the clean and press, the front squat, and the chinup alone.

-OK, I do OHP with close to shoulder width grip (shoutout Rippetoe), wanted to make sure the same physical cues were at play

-I appreciate the feedback. The OHP/chinup combo continues to reward me. By themselves they're my favorite upper body exercises, and combining them is amazing for packing volume in. The OHP does not tax any of the muscles worked in the chinup, and both recruit tons of muscle fiber, so I always get great work in when doing both.

I have been thinking about the same topic lately. There are some days when I'm exhausted and don't want to do anything, but I need to get work done, so I make sure I knock out my "big 3," which are squat, OHP, chinup. I convince myself "alright just knock out these three damn exercises and go home." By focusing on three exercises my focus increases exponentially, motivation is strong, I get a good workout, and go home. Don't worry about accessories or any other nonsense. Everyone should pick their most important exercises, so when you're crunched for time and/or energy, you can hit those enjoyable lifts then go home.
10-25-2016 07:32 AM
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Post: #3019
RE: Lifter's Lounge
(10-25-2016 07:32 AM)redbeard Wrote:  
(10-25-2016 05:28 AM)H1N1 Wrote:  
(10-24-2016 09:22 PM)redbeard Wrote:  Today's quick taeks:

-What kind of hand width do you bodyweight experts use for HSPU?
-Supersetting OHP and chinups is one of my favorite things to do

- As close to shoulder width as possible, or even narrower. The closer together, the more ROM you get. Of course, it is a perfectly sensible progression to start wider and concentrate on bringing your hands in over time.

-This is one of the best things you could hope to do full stop. I do some bench and rows, but the vast majority of my upper body work consists of overhead and chinup work, always supersetted as my shoulders feel great when I do it this way. You could build a good, powerful, and aesthetic physique with the clean and press, the front squat, and the chinup alone.

-OK, I do OHP with close to shoulder width grip (shoutout Rippetoe), wanted to make sure the same physical cues were at play

-I appreciate the feedback. The OHP/chinup combo continues to reward me. By themselves they're my favorite upper body exercises, and combining them is amazing for packing volume in. The OHP does not tax any of the muscles worked in the chinup, and both recruit tons of muscle fiber, so I always get great work in when doing both.

I have been thinking about the same topic lately. There are some days when I'm exhausted and don't want to do anything, but I need to get work done, so I make sure I knock out my "big 3," which are squat, OHP, chinup. I convince myself "alright just knock out these three damn exercises and go home." By focusing on three exercises my focus increases exponentially, motivation is strong, I get a good workout, and go home. Don't worry about accessories or any other nonsense. Everyone should pick their most important exercises, so when you're crunched for time and/or energy, you can hit those enjoyable lifts then go home.

I think so. I think it is even more important to make sure you retract your scapula, and shrug yourself up at the top of the movement.

I agree 100%. I'm slammed at the moment, and simply don't have time or spare energy to do long training sessions and still study and put in a full day on my business. So I pretty much just do clean and press, FS, Chins, BW squats and pushups, along with some neck and mobility work. I've not lost any muscle, and I am still able to increase the weight every couple of weeks.
10-25-2016 09:00 AM
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Post: #3020
RE: Lifter's Lounge
(10-24-2016 09:22 PM)redbeard Wrote:  Today's quick taeks:
-What kind of hand width do you bodyweight experts use for HSPU?

Same width as OHP. I used to do a bunch of HSPUs but stopped as the progressions were annoying me. I'm assuming most guys here are doing wall-supported HSPUs. I often get in the 15+ rep range. Not the biggest fan of training compounds in high rep ranges. Have any guys used a weight vest? Pirouettes (to get negative ROM)? Or progressed to free-standing HSPUs? I tried to progress to free-standing HSPUs before but I didn't have the patience to get my balance down. I miss the sensation of doing higher level bw exercises but military/arnold press have just been so much more convenient for squeezing out gains.

-Kefir and saurkraut are awesome and delicious

Agreed! Try making your own yogurt. I'm on my 4th batch and it started in the Fermented Thread. Honestly might be the best yogurt I've tasted but the ROI in time spent and buying high-quality milk is debatably not worth it. I'm going to give sauerkraut or kimchi a try later this week.


-Great way to get calf volume in between sets
This is funny to hear as I've never heard of anyone doing this besides me. I get a 25lb plate (for negative ROM) and pop out 10-20 reps/set and keep doing sets between other exercises til I get 100/leg. Been my only calf exercise for 2+ years.
10-25-2016 04:15 PM
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Post: #3021
RE: Lifter's Lounge
@H1N1 - I am so bad at getting that upper "squeeze" at the top of the press. I've heard this is the ROM that works the rear delt, which is a big weak point for me. Sometimes after my working sets I'll do a push press to overhead lockout to get a real squeeze at the top. Highly recommend.

@Balkan - I've never done any of those progressions...I'm not too concerned about HSPU as I weigh 215 pounds. I mostly want to be able to do them as a "fuck you" to crossfitters.

I look forward to reading your posts in the Fermentation Thread. I have not made the jump into home fermentation *yet* but would love to do it down the road.
10-25-2016 09:07 PM
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Post: #3022
RE: Lifter's Lounge
(10-24-2016 05:56 PM)realologist Wrote:  
(10-24-2016 02:22 PM)Merris Wrote:  Got a struggling triple on squats with 180 kg, followed by two easier (but not easy) triples with 170 kg. Just failed bench with 135 kg, let the bar slip too far towards my hips in my death metal hype. Then got two good triples with 120 kg. I think I need to work more triceps as my sticking point in bench is slightly above the middle on my way back up. I'm positive 135 is within my reach as 130 kg was light last time. Need to check my form and add some assistance for tris to reach 140 kg while continuing to bench heavy.

Or would anyone know what muscles correspond to that sticking point in bench pressing?

The slip in form could be that you aren't keeping tight to compensate for the increased weight. If that's not the case then it most likely is triceps if that's your sticking point and isolating them would probably work well for you.

Probably a bit of both.

Had a totally shit workout. Struggled with 230 kg deadlifts, failed 240 kg, felt like hammered shit in general. OHP didn't work at all either Cut it short and headed home.

Lesson learned, don't stuff your face full of pasta and other goodies and then deadlift after bad sleep.

Speed is the lack of useless processes
10-26-2016 12:02 PM
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Post: #3023
RE: Lifter's Lounge
Giovonny, just now I saw that you asked me question regarding SS, didn't notice it before because of long post.
To answer you, I am doing SS at home just because I am currently short on money and can't go to gym. I am getting job very soon and going to gym will not be a problem anymore.

Regarding weights, I have at home about 70 kg (~155 lbs) of plates. That will be enough for me until I go to the gym, considering that I am weak and never did any serious lifting. Just so you get a funny reference, I lifted today just 113 lbs in deadlift, but its a pretty big accomplishment to me.
My nutrition is relatively good, I eat healthy and according to my current needs. I also use MFP to track all intakes during the day.
10-26-2016 03:00 PM
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Post: #3024
RE: Lifter's Lounge
I forgot about pause squats some how. I added them into my workout yesterday. Woooo baby I miss you so. I'll never forget about you again.
10-26-2016 04:09 PM
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Post: #3025
RE: Lifter's Lounge
(10-20-2016 06:30 PM)General Stalin Wrote:  Strength is finally coming back after taking too much time of from gym and eating properly. Feels great. Even better is that my lower back pain is finally starting to go away which is making more of a difference than anything.

What did you do to get rid of your lower back pain? Anything other than rest?
10-26-2016 04:16 PM
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