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Lifter's Lounge
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RexImperator Offline
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Post: #876
RE: Lifter's Lounge
(04-03-2015 03:13 AM)Benoit Wrote:  
(04-03-2015 01:03 AM)RioNomad Wrote:  If I were you I'd go with Madcow over 5/3/1 if strength is your main concern, and you've only been lifting for a year.

You'll gain strength much quicker with Madcow. Once you tap out your gains from Madcow, then go to 5/3/1 for strength.

People jump onto 5/3/1 way too quick often times. Don't go to it until need to because you are leaving strength gains on the table otherwise.

I ran Madcow for almost a year before moving on to 5/3/1. Only really switched because I was bored of squatting 3x a week.

It's a great strength program, won't build as much size but the numbers will go up consistently as long as you push yourself.

It didn't offer enough bench and OHP volume for me to excel at those, but with solid dead and squats as a base it's ideal setup for further progression.

I've switched to 531 style programming perhaps earlier than I need to but I'm trying to lose weight and I want shorter workouts. Madcow and Texas Method seem too hard to me without that extra food. I'm doing the sets across instead of ramping, though, which makes it more of an intermediate-type program.

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04-05-2015 12:16 PM
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Foolsgo1d Offline
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Post: #877
RE: Lifter's Lounge
(04-05-2015 10:10 AM)redbeard Wrote:  Well as some may know, January 2014 I suffered a serious ankle sprain. I was in bed for four weeks. Since coming back, I've been very serious about stretching and balance excercises.

But...yesterday I rolled my bad ankle again playing basketball. It's not a terrible injury but I will be out of the game for a while.

Ball is life.

Do you not wear an ankle support and high support shoes?
04-05-2015 02:26 PM
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Oz. Offline
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RE: Lifter's Lounge
I've added dips and curls to my 5x5 routine but maybe I'm just not correctly doing the sets/reps because my arms have made almost no progress compared to the rest of my body

Anyone have a solid arms routine I can add to my 5x5? ie. I have long skinny arms and so do my parents and grandparents I'm sure this influenced it but I'm not too informed on genetics and what not

(11-15-2014 09:06 AM)Little Dark Wrote:  This thread is not going in the direction I was hoping for.
04-05-2015 02:52 PM
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Saweeep Offline
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RE: Lifter's Lounge
(04-05-2015 02:52 PM)Oz. Wrote:  I've added dips and curls to my 5x5 routine but maybe I'm just not correctly doing the sets/reps because my arms have made almost no progress compared to the rest of my body

Anyone have a solid arms routine I can add to my 5x5? ie. I have long skinny arms and so do my parents and grandparents I'm sure this influenced it but I'm not too informed on genetics and what not

This is the problem with strong lifts and is the reason I don't believe in it as a beginners routine.

Everyone wants to see their arms grow!

You need to add some hypertrophic sets; if your arms are hard gaining naturally, lots of them.

I'd do something like this at the end of your back workouts:

3-4 x 8-10 standing barbell curls.

3-4 x 8-10 standing hammer dumbbell curls.

3-4 x 8-10 preacher dumbell curls

3 sets of 12 machine bicep curls with a fast up, slow down movement.

When doing bicep curls you must "feel" the exercise to get the best out of it; focus the mind on the bicep doing the work.


More important than the biceps are your triceps, which will give your arms real t shirt filling mass.

Something along these lines after chest workout maybe:

Close grip bench press 3-4 x 8-10

EZ bar extensions of some variety (I prefer lying): 3-4 x 8-10

Cable pushdowns 3-4 x 8-10

Rope pushdowns with a twist at the end 3-4 x 8-10

Machine triceps 3 x 12 with the same fast up slow down movement as descried for biceps.

Again, feel the stretch and pump in the triceps. Focus the mind.


Do this twice per week and your arms are going to explode.
04-06-2015 06:10 AM
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Oz. Offline
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RE: Lifter's Lounge
(04-06-2015 06:10 AM)CrashBangWallop Wrote:  
(04-05-2015 02:52 PM)Oz. Wrote:  I've added dips and curls to my 5x5 routine but maybe I'm just not correctly doing the sets/reps because my arms have made almost no progress compared to the rest of my body

Anyone have a solid arms routine I can add to my 5x5? ie. I have long skinny arms and so do my parents and grandparents I'm sure this influenced it but I'm not too informed on genetics and what not

This is the problem with strong lifts and is the reason I don't believe in it as a beginners routine.

Everyone wants to see their arms grow!

You need to add some hypertrophic sets; if your arms are hard gaining naturally, lots of them.

I'd do something like this at the end of your back workouts:

3-4 x 8-10 standing barbell curls.

3-4 x 8-10 standing hammer dumbbell curls.

3-4 x 8-10 preacher dumbell curls

3 sets of 12 machine bicep curls with a fast up, slow down movement.

When doing bicep curls you must "feel" the exercise to get the best out of it; focus the mind on the bicep doing the work.


More important than the biceps are your triceps, which will give your arms real t shirt filling mass.

Something along these lines after chest workout maybe:

Close grip bench press 3-4 x 8-10

EZ bar extensions of some variety (I prefer lying): 3-4 x 8-10

Cable pushdowns 3-4 x 8-10

Rope pushdowns with a twist at the end 3-4 x 8-10

Machine triceps 3 x 12 with the same fast up slow down movement as descried for biceps.

Again, feel the stretch and pump in the triceps. Focus the mind.


Do this twice per week and your arms are going to explode.

Thanks for the help I'll start doing these today at the end of my workout, more focus on the back today so I will start with your bicep recommendation

(11-15-2014 09:06 AM)Little Dark Wrote:  This thread is not going in the direction I was hoping for.
04-06-2015 07:48 AM
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samsamsam Offline
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Post: #881
RE: Lifter's Lounge
Just a random comment. I was at the gym today and watched a 150lb guy squat 6 reps of 315. Perfect form, deep squats (legit - none of that barely going down stuff).

Twice his body weight. Just shows what commitment can do.

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04-06-2015 04:06 PM
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Post: #882
RE: Lifter's Lounge
I don't understand why there are people out there who take pride in not hitting upper body lifts. If you're a man you owe it to yourself to make your arms and forearms grow.
04-06-2015 09:24 PM
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Post: #883
RE: Lifter's Lounge
Despite my ankle injury setting me back, I made two purchases this week that deserve mention.

1. Scale - finally able to track my weight. Making it a routine to jump on it first thing in the morning. I used to be anti-scale, but then I would gain 10 lbs and be completely blindsided. Now I can see what's going on with my diet and weight. It's also fun to weigh myself before and after shitting. Especially if I've been eating a lot of fiber gummies and drinking a lot of beet juice.

2. 10 lb sledgehammer - I haven't been able to hit the tire with this yet, but I have incorporated it into my grip training and wow, I am already seeing improvements. Untapped Strength has a hole section on sledgehammer exercises and I have been thoroughly challenged already.

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04-06-2015 11:10 PM
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Post: #884
RE: Lifter's Lounge
I have experimented with my diet a lot in the past week. I had previously been structuring my meals so that I consumed carbs earlier in the day with a rule not to touch them after 7pm. My last meal of the day would always be something with fat and protein.

Under that plan my body had plenty fuel to last through my fasts on IF. I never once woke up hungry when I ate fats as my last meal.

However, through some experimentation with eating carbs instead of fat during my last meal I have found that I always wake up hungry and feeling like shit. This validated my reasoning behind structuring my meals the way I had been doing so previously.

I also lost a bunch of body fat when my diet was structured around carbs early in the day and fats after 7pm. My face is long and lean again.

I will be sticking to that structure from now on.
04-08-2015 11:43 AM
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samsamsam Offline
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RE: Lifter's Lounge
I know this isn't a complaint thread. But man I was annoyed at the gym today. The scale was broken but found out after I weighed myself. I was so stoked. The weight loss was at the edge of reasonable but I wanted to confirm with a staff member Sad

On a good note did 225 on incline without shoulder issues. Maybe I can start getting back to heavier lifting again.

Fate whispers to the warrior, "You cannot withstand the storm." And the warrior whispers back, "I am the storm."

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(This post was last modified: 04-08-2015 11:50 AM by samsamsam.)
04-08-2015 11:48 AM
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Saweeep Offline
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RE: Lifter's Lounge
(04-08-2015 11:48 AM)samsamsam Wrote:  I know this isn't a complaint thread. But man I was annoyed at the gym today. The scale was broken but found out after I weighed myself. I was so stoked. The weight loss was at the edge of reasonable but I wanted to confirm with a staff member Sad

On a good note did 225 on incline without shoulder issues. Maybe I can start getting back to heavier lifting again.

I don't know how old you are Sam but I hurt my shoulder a few months back and it's still not right; it is the first time I've ever injured my shoulder in the gym too in 15+ years.

It feels like it's ok and then bam, the pain returns as I go to heavier sets.

My shoulder and benching strength has been knocked for six; I'm a little concerned that it will never be right again.

My father had trained for over 30 years and then I jumped on him in a swimming pool on holiday 20 years ago and ever since it has never been healthy for him again.

Just words of warning to take it steady Smile
04-08-2015 11:55 AM
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Oz. Offline
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Post: #887
RE: Lifter's Lounge




Man, so much truth in this video, Arnie will always be awesome.

(11-15-2014 09:06 AM)Little Dark Wrote:  This thread is not going in the direction I was hoping for.
04-08-2015 08:00 PM
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Bushido Offline
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RE: Lifter's Lounge
I'm discovering more about my body lately - in a negative sense.

A couple of weeks here in Bangkok and the climate change, stomach upset from new food and partying (though not that much) has taken its toll.

Joined a gym when I got here but my strength has plummeted due to the above factors. Bench down 15-20 lbs and squat more. Maybe not getting enough macros (portions are small) but protein intake has been sufficient. It's ridiculous how quickly your body goes to shit. Hoping this will be a temporary blip, but I'm not sure.

In the UK I had a boring but constant lifestyle that I saw some progress from. Other guys can get away with weeks off etc but my body seems to reset back to being weak as shit. Based on observations, my body responds well to high frequency (6 times a week) and short breaks only.

Seems like some people like me have to be much stricter about their diet and routine. Just a bit of a rant. Feeling depressed about my results. Going to hit it hard again and hopefully recover.

PM me for accommodation options in Bangkok.
(This post was last modified: 04-09-2015 08:05 AM by Bushido.)
04-09-2015 07:54 AM
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RE: Lifter's Lounge
(04-09-2015 07:54 AM)dreambig Wrote:  I'm discovering more about my body lately - in a negative sense.

A couple of weeks here in Bangkok and the climate change, stomach upset from new food and partying (though not that much) has taken its toll.

Joined a gym when I got here but my strength has plummeted due to the above factors. Bench down 15-20 lbs and squat more. Maybe not getting enough macros (portions are small) but protein intake has been sufficient. It's ridiculous how quickly your body goes to shit. Hoping this will be a temporary blip, but I'm not sure.

In the UK I had a boring but constant lifestyle that I saw some progress from. Other guys can get away with weeks off etc but my body seems to reset back to being weak as shit. Based on observations, my body responds well to high frequency (6 times a week) and short breaks only.

Seems like some people like me have to be much stricter about their diet and routine. Just a bit of a rant. Feeling depressed about my results. Going to hit it hard again and hopefully recover.

I think you'll be surprised and find very quickly that you've barely lost anything at all. Travel, new environments, new diet, and partying are all individually factors that could knock 10lbs off your training max on a given day. Combine them, and remember that we are talking about technical lifts where variations in bar path can cost you lbs, due to rustiness rather than an actual loss of strength, and I would be surprised if in a week or so, once you've dusted off the rust, you aren't back where you were before.
04-09-2015 08:32 AM
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RE: Lifter's Lounge
(04-08-2015 11:55 AM)CrashBangWallop Wrote:  
(04-08-2015 11:48 AM)samsamsam Wrote:  I know this isn't a complaint thread. But man I was annoyed at the gym today. The scale was broken but found out after I weighed myself. I was so stoked. The weight loss was at the edge of reasonable but I wanted to confirm with a staff member Sad

On a good note did 225 on incline without shoulder issues. Maybe I can start getting back to heavier lifting again.

I don't know how old you are Sam but I hurt my shoulder a few months back and it's still not right; it is the first time I've ever injured my shoulder in the gym too in 15+ years.

It feels like it's ok and then bam, the pain returns as I go to heavier sets.

My shoulder and benching strength has been knocked for six; I'm a little concerned that it will never be right again.

My father had trained for over 30 years and then I jumped on him in a swimming pool on holiday 20 years ago and ever since it has never been healthy for him again.

Just words of warning to take it steady Smile

Thanks champ, I agree, that is how I got hurt in the first place! Felt goo, tried a bit heavier - bam.

I know there is some ego in there, but there is also just this great feeling I get when lifting.

Fate whispers to the warrior, "You cannot withstand the storm." And the warrior whispers back, "I am the storm."

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(This post was last modified: 04-09-2015 01:38 PM by samsamsam.)
04-09-2015 01:37 PM
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RE: Lifter's Lounge
This year seems to be the year of injuries. I know a lot of people with messed up shoulders, knees, elbows, who were strong regulars. My biggest foible is getting a mild injury, thinking it's entirely healed, then pushing it to test it, only to find out I've got another 25% of heal time to go. And often I extend the injury a bit longer in the test process.
04-09-2015 07:16 PM
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Saweeep Offline
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RE: Lifter's Lounge
^^^

My annus hornbills doesn't look like it's ever going to end.

I seem to have given myself a small belly button hernia doing a PB squat without my lifting belt (forgot to pick it out of the car).

Pretty pissed off. Reckon it's gonna need an operation and god knows how long out of the gym.

Fuck fuck fuck fuck fuck
04-09-2015 07:23 PM
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Oz. Offline
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RE: Lifter's Lounge
When do you guys recommend switching out of 5x5? after a year, 6 months?

(11-15-2014 09:06 AM)Little Dark Wrote:  This thread is not going in the direction I was hoping for.
04-11-2015 04:40 PM
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RE: Lifter's Lounge
(04-09-2015 07:23 PM)CrashBangWallop Wrote:  ^^^

My annus hornbills doesn't look like it's ever going to end.

I seem to have given myself a small belly button hernia doing a PB squat without my lifting belt (forgot to pick it out of the car).

Pretty pissed off. Reckon it's gonna need an operation and god knows how long out of the gym.

Fuck fuck fuck fuck fuck

So sorry man. Hang in there.

Fate whispers to the warrior, "You cannot withstand the storm." And the warrior whispers back, "I am the storm."

Women and children can be careless, but not men - Don Corleone

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04-11-2015 06:35 PM
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Saweeep Offline
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RE: Lifter's Lounge
(04-11-2015 04:40 PM)Oz. Wrote:  When do you guys recommend switching out of 5x5? after a year, 6 months?

What are your goals?
04-11-2015 07:47 PM
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Ensam Offline
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RE: Lifter's Lounge
Been lifting at a university gym the past few weeks. Young dudes do not know how to lift at all. I was watching guys in the squat rack today and all I could think of was the horrible back pain they're going to experience in 10 years. For anybody who's 19 out there, completing a lift and doing it properly are two different things. Lower your weights and work on form before shooting for big numbers.
04-11-2015 11:22 PM
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Oz. Offline
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RE: Lifter's Lounge
(04-11-2015 07:47 PM)CrashBangWallop Wrote:  
(04-11-2015 04:40 PM)Oz. Wrote:  When do you guys recommend switching out of 5x5? after a year, 6 months?

What are your goals?

My initial goal was to gain strength since I had weightlifted before but never consistent, a secondary goal that came along with this was that I've gained some size since I started in February, I don't mind it because I needed to gain some size also (was pretty scrawny when I started) but I guess my end goal would be functional strength with some degree of aesthetics if that even makes sense?

(11-15-2014 09:06 AM)Little Dark Wrote:  This thread is not going in the direction I was hoping for.
04-12-2015 09:18 AM
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AhabTravel Offline
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Post: #898
Lifter's Lounge
Progress this week

Lost 2lbs
Dropped 1.7% FM
Clothes: less tight around the waist, but tighter around the glutes/hammys
Mirror: more veins appear in legs; same amount of veins in arms/delts/neck/lower torso
Calorie avg (non HC day): 2600

Most workouts were good; I had a few times where I paused or quit a set too early and should have pushed through and finished. Also, I need to hold my mind accountable to the moment, so I'll write out a focus or two, which usually brings me back to this set now.

I'll add 200 more calories per day and see if I start seeing an increase in weight and how it affects my fat mass vs. muscle mass.
04-12-2015 02:16 PM
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redbeard Offline
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RE: Lifter's Lounge
Am I missing out on not doing any one hand upper body exercises?

I really don't like doing any of them and prefer doing two hands better. Including curls.

I do one leg exercise because of injury/mobility issues, but see no advantage of doing one hand upper body exercises.

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04-12-2015 08:11 PM
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RE: Lifter's Lounge
(04-11-2015 11:22 PM)Ensam Wrote:  Been lifting at a university gym the past few weeks. Young dudes do not know how to lift at all. I was watching guys in the squat rack today and all I could think of was the horrible back pain they're going to experience in 10 years. For anybody who's 19 out there, completing a lift and doing it properly are two different things. Lower your weights and work on form before shooting for big numbers.

All I see are half and quarter squatters. Rarely do I see people break parallel.
04-12-2015 09:48 PM
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