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Lifter's Lounge
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Adonis Offline
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Post: #2526
RE: Lifter's Lounge
(06-16-2016 05:47 PM)H1N1 Wrote:  You're doing a reasonable amount of volume with weights that are all quite close to your 1rm. You'd probably have 315 with no trouble if you went 185x5, 225x3, 275x1, 315x1, then back off and do your volume afterwards.

185x10, 225x5, 255x3 - these are all quite taxing relative to your current level of strength. I think a minor tweak to allow you to train strength first, then back off and do some volume work with 225 or something, would probably see you hit your PR next time you trained. Of course, for longer term training hitting rep PRs is the way to glory and sexy muscles.

That's my unsolicited advice for the day. Wink

^Aint that the truth.

Thanks for the feedback. Ive been recording my lifts and trying to fix myself between heavier sets thats why I do so much leading up to max, I guess I want to be certain my form is good. Im definitely taxed around 285+, I start to grey out at the top. Ill tone it down some before my max sets and see how that goes.
06-16-2016 07:00 PM
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realologist Offline
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Post: #2527
RE: Lifter's Lounge
I miss the jello feeling in my legs after a hard squat day. It's so damn hard to get now. I have to do so much volume and so many exercises.

3 Warm up sets of squats
3 Max reps of heavy squats
3 sets back down of the warm up weights of squats but going for 10+ reps each

Sprints, quickness drills, broad and box jumps.

Only then I get it. Anything less and my legs feel fine. I love the jello legs but jello legs don't love me anymore.

Is this normal?
06-16-2016 07:50 PM
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philosophical_recovery Offline
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Post: #2528
RE: Lifter's Lounge
I wish I had that problem.

06-16-2016 08:56 PM
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h3ltrsk3ltr Offline
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Post: #2529
RE: Lifter's Lounge
Damn, realologist is a fucking beast...

Sorry about the podcast, bro. I've been on podcasting sabbatical.

Per Ardua Ad Astra | "I have come here to chew bubblegum and kick ass. And I'm all out of bubblegum"

Cobra and I did some awesome podcasts with awesome fellow members.
06-16-2016 09:01 PM
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realologist Offline
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Post: #2530
RE: Lifter's Lounge
(06-16-2016 09:01 PM)h3ltrsk3ltr Wrote:  Damn, realologist is a fucking beast...

Sorry about the podcast, bro. I've been on podcasting sabbatical.

Those are soccer and dancing legs for ya.

It's all good about the podcast. I know you do all the hard work while I just bullshitted with you for an hour.
06-16-2016 09:28 PM
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Mentavious Offline
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Post: #2531
RE: Lifter's Lounge
Good day today.

Ended the track season hitting all my time and lifting goals.

100 meter dash-11.2
200 meter dash-22.8
400 meter dash-52.5

Dropped my weight from 230 pre track to 210

Got 225 3x5 for my power cleans
365 deadlift 3x10
315 squat 3x10 as well

Peak shape now as I have basketball league until late July.

All this after getting my appendix removed so I'm very happy.

Only problem is my legs are tree trucks now so I have a hard time fitting in some of my pants.

A man is only as faithful as his options-Chris Rock
06-16-2016 09:50 PM
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General Stalin Offline
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Post: #2532
RE: Lifter's Lounge
^after gaining about ~12 lbs. I noticed my pants and dress shirts are getting pretty tight. If I gain 10 more lbs. I will need a wardrobe update. Moving from M to L
06-17-2016 03:00 AM
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Benoit Offline
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Post: #2533
RE: Lifter's Lounge
(06-16-2016 09:50 PM)Mentavious Wrote:  Only problem is my legs are tree trucks now so I have a hard time fitting in some of my pants.

Welcome to the stretchy jeans club!

If the fabric doesn't include lycra or elastane I don't even bother any more.

"I'd hate myself if I had that kind of attitude, if I were that weak." - Arnold
06-17-2016 04:47 AM
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realologist Offline
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Post: #2534
RE: Lifter's Lounge
(06-16-2016 09:50 PM)Mentavious Wrote:  Good day today.

Ended the track season hitting all my time and lifting goals.

100 meter dash-11.2
200 meter dash-22.8
400 meter dash-52.5

Dropped my weight from 230 pre track to 210

Got 225 3x5 for my power cleans
365 deadlift 3x10
315 squat 3x10 as well

Peak shape now as I have basketball league until late July.

All this after getting my appendix removed so I'm very happy.

Only problem is my legs are tree trucks now so I have a hard time fitting in some of my pants.

Damn Mentavius, how old are you?
06-17-2016 07:16 AM
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Ringo Offline
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Post: #2535
RE: Lifter's Lounge
(06-16-2016 07:50 PM)realologist Wrote:  I miss the jello feeling in my legs after a hard squat day. It's so damn hard to get now. I have to do so much volume and so many exercises.

Have you tried slowing down your tempo or doing holds?

I find these with proper form to be brutal. Try getting 2min BW first, then add some plates or DBs:

[Image: leg-day.jpg?w=560]

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(This post was last modified: 06-17-2016 10:06 AM by Ringo.)
06-17-2016 10:06 AM
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Mentavious Offline
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Post: #2536
RE: Lifter's Lounge
(06-17-2016 07:16 AM)realologist Wrote:  
(06-16-2016 09:50 PM)Mentavious Wrote:  Good day today.

Ended the track season hitting all my time and lifting goals.

100 meter dash-11.2
200 meter dash-22.8
400 meter dash-52.5

Dropped my weight from 230 pre track to 210

Got 225 3x5 for my power cleans
365 deadlift 3x10
315 squat 3x10 as well

Peak shape now as I have basketball league until late July.

All this after getting my appendix removed so I'm very happy.

Only problem is my legs are tree trucks now so I have a hard time fitting in some of my pants.

Damn Mentavius, how old are you?

28

I should of mentioned that I coach track for a local highschool. I'm still able to run fast enough to where I can beat every kid except the top guys.

A man is only as faithful as his options-Chris Rock
06-17-2016 10:37 AM
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realologist Offline
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Post: #2537
RE: Lifter's Lounge
(06-17-2016 10:06 AM)Ringo Wrote:  
(06-16-2016 07:50 PM)realologist Wrote:  I miss the jello feeling in my legs after a hard squat day. It's so damn hard to get now. I have to do so much volume and so many exercises.

Have you tried slowing down your tempo or doing holds?

I find these with proper form to be brutal. Try getting 2min BW first, then add some plates or DBs:

[Image: leg-day.jpg?w=560]

I would but not a big fan of slow tempo movements or holds. Always been an athlete and like to train like an athlete so I usually always lift more explosively. Basically when I squat I'm trying to jump out of the hole.

Mentavious

For some reason I thought you were mid 30s but either way impressive times.
06-17-2016 01:43 PM
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RexImperator Offline
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Post: #2538
RE: Lifter's Lounge
Quote:If the fabric doesn't include lycra or elastane I don't even bother any more.

I agree... I actually try to minimize high rep squat workouts for that reason as well.

Bella, horrida bella
et Thybrim multo spumantem sanguine cerno
06-17-2016 03:31 PM
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General Stalin Offline
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Post: #2539
RE: Lifter's Lounge
Bitches love quads. I've actually probably gotten more compliments on my quads than my arms - of course this is after we've already gotten naked together so it may be moot.
06-17-2016 03:40 PM
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Merris Offline
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Post: #2540
RE: Lifter's Lounge
Something has clicked, I don't know what. At BW of 85 kg, I'm squatting 3x5x145, deadlifting 3x3x210 and benching 3x3x115, and my squats and deads are still going up steadily although my bench is stalling. Making gains is one of the best feelings in the world. My three sets of five today were really easy as well. I'm loving it.

Speed is the lack of useless processes
06-17-2016 04:41 PM
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philosophical_recovery Offline
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Post: #2541
RE: Lifter's Lounge
110x9 + 100x8 + 90x10 strict OHP. Would've pushed one more rep out of the 110 and 100 but I felt I pushed my form on last rep.

Somewhere at the gym was repping 145s on strict OHP and I complimented him. He was totally killing it.

06-17-2016 07:03 PM
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Post: #2542
RE: Lifter's Lounge
Any of you guys do smith machine shrugs? Been doing these lately and they seem effective so far, although I don't think I've ever seen anyone else doing them.

http://www.bodybuilding.com/exercises/de...hine-shrug
06-17-2016 08:53 PM
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RexImperator Offline
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Post: #2543
RE: Lifter's Lounge
I've tried them but I haven't stuck with them. Not something I like to spend my time on. If you are going to do them, do them after deadlifts.

Bella, horrida bella
et Thybrim multo spumantem sanguine cerno
06-17-2016 09:02 PM
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Hades Offline
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Post: #2544
RE: Lifter's Lounge
The world is your gym. Look around. I do chinups off tree limbs and pick up huge ass rocks, because why not? Working out in the sunshine is how you stay motivated and make gains. I don't even like giving lifting advice (to be frank, I'm not huge yet) or talking about lifting because lifting is action and talk is cheap.
06-17-2016 09:37 PM
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Adonis Offline
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Post: #2545
RE: Lifter's Lounge
Good squat day today, my legs are jello and I needed a double shot of espresso to get me back in gear to go out tonight. Cutting my warm up sets to the minimum really helped me hit my main lifts stronger. Going to try to do 3 doubles at max next time instead of 6 singles.

135x5
185x3
225x1
255x1x6
225x3x4
185x6x4
06-18-2016 11:12 PM
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Merris Offline
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Post: #2546
RE: Lifter's Lounge
Got three sets of 5 with 150 kg in squats. Felt a bit light-headed but good overall. Sunday is gainsday.

Speed is the lack of useless processes
06-19-2016 07:20 AM
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Moma Offline
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Post: #2547
RE: Lifter's Lounge
Anyone have any exercises for removing pain in the knee? It's some sort of muscular imbalance, I don't have any structural damage. I've been doing leg extensions on the machine, hyper extensions, reverse hypers (lower back and hamstring strengthening) but it's not where I would like it to be. I get it when playing basketball, bending, defensive stance..so on.

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06-19-2016 08:12 AM
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texas Offline
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Post: #2548
RE: Lifter's Lounge
Moma, have you tried reverse lunges with dumbbells?
06-19-2016 09:54 AM
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RexImperator Offline
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Post: #2549
RE: Lifter's Lounge
I've heard that leg extensions might not be healthy.

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06-19-2016 12:33 PM
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Merris Offline
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Post: #2550
RE: Lifter's Lounge
(06-19-2016 08:12 AM)Moma Wrote:  Anyone have any exercises for removing pain in the knee? It's some sort of muscular imbalance, I don't have any structural damage. I've been doing leg extensions on the machine, hyper extensions, reverse hypers (lower back and hamstring strengthening) but it's not where I would like it to be. I get it when playing basketball, bending, defensive stance..so on.

Do you know where the imbalance is? There's a lot of stuff going on around the knee. I'll just come out with the obvious and say squats. With proper form, not cheating to get bigger weights and consistent logging, you should either be able to 1) find out what's causing pain and holding you back so you can either do assistance or get it treated 2) strengthen your weak spot until it's not weak.

Or visit a doctor/physio.

Speed is the lack of useless processes
06-19-2016 12:56 PM
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