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Lifter's Lounge
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General Stalin Offline
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Post: #4351
RE: Lifter's Lounge
You didn't say what your goals are. Sounds like you are pretty lean. You want to stay lean but just have more size I take it?
08-10-2018 11:47 PM
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Truth Teller Offline
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Post: #4352
RE: Lifter's Lounge
(08-08-2018 06:10 AM)sterling_archer Wrote:  Btw, I constantly forget to ask what kind of programs guys here follow. Do you do splits or full body, what kind of those, etc.? We talk a lot about specific exercises but not about programs.

P.S. Researching about various programs for the near future so I want to know what guys here do.

When I'm not dealing with this fucking herniated disc, I use a WL specific program like this one: https://docs.google.com/spreadsheets/d/1...sp=sharing

I have a coach, so my programming is individualized. I would also not recommend the attached program to anyone with less than a year or so of WL experience and solid technique in the snatch/clean and jerk.

In case you're interested, a typical day would look like this:

Sn. Press in Squat (warmup): 3x3-4x3, not too heavy.

Snatch: 4x3 or 5x2, depends on feeling.

Snatch Pull:5x3

Squat (if we squat that day): 4x4/3x5.

KB work, Abs.

Percentages depend on phase of training.

If you're not fucking her, someone else is.
(This post was last modified: 08-11-2018 12:35 AM by Truth Teller.)
08-11-2018 12:23 AM
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Post: #4353
RE: Lifter's Lounge
(08-10-2018 12:14 PM)nomadbrah Wrote:  The kid was using straps.

Straps are never good form.

Maybe that was why the guy was pissed.

Seriously, I hope this is a joke.

Here's Dmitry Klokov doing a 205 kilo SN with straps at about 105-110 kg bodyweight.





If you're doing volume in the snatch/clean/pulls/deadlift, you need straps. You're going to tear your hands up otherwise.

If you're not fucking her, someone else is.
08-11-2018 12:27 AM
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kbell Offline
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Post: #4354
RE: Lifter's Lounge
My goals are more size in upper body, more flexibility (I'm working on that), and eventually even more lean and defined. No more injuries too! Granted I don't want to get as lean as that Martin Berhkhan guy since I'm too short for it too look good with clothes on. 10%-15%.
08-11-2018 09:27 AM
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Investment Bro Offline
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Post: #4355
RE: Lifter's Lounge
I definitely made the biggest upper body gains when I focused on back and shoulder strength movements. My back blew up and the rest of my upper body looked that much bigger. Any program that has heavy rows, pull ups and OHP will do it.

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08-11-2018 10:44 AM
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Repo Offline
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Post: #4356
RE: Lifter's Lounge
Kbell, how much weight can you do on your major lifts? From last time I saw you, you really dont need to gain much weight to help you gain strength. At a certain point the extra weight actually can hurt you due to lower testosterone. I wouldnt think your bulk should require you to gain no more than 5-10 pounds max.
(This post was last modified: 08-11-2018 10:53 AM by Repo.)
08-11-2018 10:52 AM
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General Stalin Offline
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Post: #4357
RE: Lifter's Lounge
If you wanna gain size you gotta take in more than 1600 cal a day. Up your intake and get on a hypertrophic program and focus a lot on shoulders back and chest like IB suggested. Your shoulder/neck area will contribute a LOT to your appearance. Tall trap,s, thick neck, and boulder shoulders.
08-11-2018 11:11 AM
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kbell Offline
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Post: #4358
RE: Lifter's Lounge
I think 1800-2000 might be maintence, and 2100-2200 may be bulk. I only do the back squat and front squats of the compounds. Although yesterday I added a single leg deadlift, which seems easier on my back. Pushups and cable work for chest. OHP is kind of risky with significant weight so I prefer lots of chins ups and pull ups if i have energy to spare. Right now My backsquat is pretty bad at 135 lbs. I used to do 230 when I did it often before the injury. My front squat is 125 with decent form. Its hard to make strength progress on the low calories though.
08-11-2018 01:40 PM
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Horus Offline
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Post: #4359
RE: Lifter's Lounge
I just squatted 1.5x of my bodyweight for 5 reps. It might be nothing for some guys here, but it's been a long time coming for me. Feels good. I just celebrated with a steak.
08-12-2018 05:17 AM
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Horus Offline
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Post: #4360
RE: Lifter's Lounge
My next step is to do something about my pullups which suck and which I've neglected for various reasons. I can barely manage three pullups. What do you guys recommend? Pull ups with assistance bands? Assisted pull up machine? Lat pull downs? All of the above? I've started those pull up progression programmes you find on the Internet before, but I get bored of that quickly, and I find that I never stick to something when I get bored.
(This post was last modified: 08-12-2018 05:28 AM by Horus.)
08-12-2018 05:24 AM
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Investment Bro Offline
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Post: #4361
RE: Lifter's Lounge
If you want to do more pull ups, you've simply got to do more pull ups. Increase your capacity.

Since you can already do 3 pull ups, my advice is to first make sure you're either eating at maintenance or in a surplus. It will make this easier.

Secondly, are we talking wide grip pull ups or standard grip?

I'm going to assume standard for the purposes of this answer. So what you need to do isn't a progression or anything complicated. The simple answer to get better with pull ups is to do more of them.

Here's what I suggest: first, set a goal for how many pull ups you want to do in a set. 10 is a good starting point. Second, you'll need to be doing pull ups at least 3 times a week or more. When you're in the gym what you're going to do is bust out sets of 2. Here's your progression.

Week 1: 4 sets of 2 reps
Week 2: 1 set of 3 reps, 3 sets of 2 reps
Week 3: 2 sets of 3 reps, 2 sets of 2 reps
Week 4: 3 sets of 3 reps, 1 set of 2 reps
Week 5: 4 sets of 3 reps

This is a form of Hepburn periodization and it transfers over very nicely to pull ups. Once you get to 4 sets of 3 reps, you should assess your progress and then go back to week 1 with 4 sets of 3 reps and work back up. Feel free to ask any questions.

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08-12-2018 08:27 AM
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sterling_archer Offline
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Post: #4362
RE: Lifter's Lounge
That progression also allows playing with sets/reps. For example, when I practiced pull-ups for the first time at home, I tried to make 10 of them in any way possible. My effort resembled Investment Bro's post and in lets say Week 8, I was on 1x7, 1x3 and short time later I was on 1x10. Now I am doing them weighted in the gym.
08-12-2018 08:41 AM
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Post: #4363
RE: Lifter's Lounge
Sterling nailed it. The point is you want to increase your volume over time. The structure can be as flexible as you want it to be. I do find that having a preset structure helps with motivation though.

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08-12-2018 08:45 AM
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Horus Offline
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Post: #4364
RE: Lifter's Lounge
(08-12-2018 08:27 AM)Investment Bro Wrote:  If you want to do more pull ups, you've simply got to do more pull ups. Increase your capacity.

Since you can already do 3 pull ups, my advice is to first make sure you're either eating at maintenance or in a surplus. It will make this easier.

Secondly, are we talking wide grip pull ups or standard grip?

I'm going to assume standard for the purposes of this answer. So what you need to do isn't a progression or anything complicated. The simple answer to get better with pull ups is to do more of them.

Here's what I suggest: first, set a goal for how many pull ups you want to do in a set. 10 is a good starting point. Second, you'll need to be doing pull ups at least 3 times a week or more. When you're in the gym what you're going to do is bust out sets of 2. Here's your progression.

Week 1: 4 sets of 2 reps
Week 2: 1 set of 3 reps, 3 sets of 2 reps
Week 3: 2 sets of 3 reps, 2 sets of 2 reps
Week 4: 3 sets of 3 reps, 1 set of 2 reps
Week 5: 4 sets of 3 reps

This is a form of Hepburn periodization and it transfers over very nicely to pull ups. Once you get to 4 sets of 3 reps, you should assess your progress and then go back to week 1 with 4 sets of 3 reps and work back up. Feel free to ask any questions.


Then that's exactly what I will do. Thanks IB!
08-12-2018 11:31 AM
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Repo Offline
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Post: #4365
RE: Lifter's Lounge
(08-11-2018 01:40 PM)kbell Wrote:  I think 1800-2000 might be maintence, and 2100-2200 may be bulk. I only do the back squat and front squats of the compounds. Although yesterday I added a single leg deadlift, which seems easier on my back. Pushups and cable work for chest. OHP is kind of risky with significant weight so I prefer lots of chins ups and pull ups if i have energy to spare. Right now My backsquat is pretty bad at 135 lbs. I used to do 230 when I did it often before the injury. My front squat is 125 with decent form. Its hard to make strength progress on the low calories though.

Its going to be challenging gaining significant upper body mass without doing heavy weight upper body stuff. You can certainly gain very good definition doing volumes of body weight stuff though.

This is a fun type of pushup to do:





Chin up are a good start, also maybe try alot of different variations of pullups, like wide grip. Shoulder shrugs too.

Do exercises like bench press or OHP make it easier to manage not getting injured again when you use dumbells instead of barbells?

Lastly, honestly if your looking for a program it may be worth doing Starting Strength since your strength has regressed a bit due to the injury, and you probably don't want to get into anything too intense right away to risk reinjury. Starting Strength will ease into it alot better than just starting out with a heavy split.
08-12-2018 02:44 PM
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Post: #4366
RE: Lifter's Lounge
Quote:Do exercises like bench press or OHP make it easier to manage not getting injured again when you use dumbells instead of barbells?

Yes, because you can hole the weight in a more neutral position and still get decent muscle recuitment while having your joints in a more comfortable spot.
08-12-2018 04:54 PM
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Repo Offline
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Post: #4367
RE: Lifter's Lounge
(08-12-2018 04:54 PM)General Stalin Wrote:  
Quote:Do exercises like bench press or OHP make it easier to manage not getting injured again when you use dumbells instead of barbells?

Yes, because you can hole the weight in a more neutral position and still get decent muscle recuitment while having your joints in a more comfortable spot.

I was asking specifically with regard to his injury, not as a general statement. . . I've known a couple guys with should er injuries who any kind of overhead press dumbells or barbell is very agravating
08-12-2018 05:03 PM
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nomadbrah Offline
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Post: #4368
RE: Lifter's Lounge
(08-11-2018 12:27 AM)Truth Teller Wrote:  
(08-10-2018 12:14 PM)nomadbrah Wrote:  The kid was using straps.

Straps are never good form.

Maybe that was why the guy was pissed.

Seriously, I hope this is a joke.

If you're doing volume in the snatch/clean/pulls/deadlift, you need straps. You're going to tear your hands up otherwise.

Straps or no straps.

Things like this is why I am happy I'm not involved in "power lifting" anymore.

It's not a clearly defined sport. You could find just as many saying straps are for pussies and you just need better grip strength and callouses.

I personally don't care, cause after injuries, I have zero ego when lifting. I lift low weight, easily within my reach.
(This post was last modified: 08-12-2018 06:01 PM by nomadbrah.)
08-12-2018 06:00 PM
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Post: #4369
RE: Lifter's Lounge
(08-12-2018 06:00 PM)nomadbrah Wrote:  Straps or no straps.

Things like this is why I am happy I'm not involved in "power lifting" anymore.

I personally don't care, cause after injuries, I have zero ego when lifting. I lift low weight, easily within my reach.

It seems to me that you're equating straps with ego lifting, and I'm curious as to why? I used to be anti-straps for a long time, but there's no reason not to use straps for volume deadlifts/rows/shrugs/rackpulls etc.

As long as your grip is otherwise solid on your rows, pullups, and strength work I see no reason not to use straps. If anything, when I'm pulling volume on deadlifts having straps allows me to focus a whole hell of a lot better on cues for tightness to keep my form perfect.

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08-12-2018 09:21 PM
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Post: #4370
RE: Lifter's Lounge
(08-12-2018 09:21 PM)Investment Bro Wrote:  
(08-12-2018 06:00 PM)nomadbrah Wrote:  Straps or no straps.

Things like this is why I am happy I'm not involved in "power lifting" anymore.

I personally don't care, cause after injuries, I have zero ego when lifting. I lift low weight, easily within my reach.

It seems to me that you're equating straps with ego lifting, and I'm curious as to why? I used to be anti-straps for a long time, but there's no reason not to use straps for volume deadlifts/rows/shrugs/rackpulls etc.

As long as your grip is otherwise solid on your rows, pullups, and strength work I see no reason not to use straps. If anything, when I'm pulling volume on deadlifts having straps allows me to focus a whole hell of a lot better on cues for tightness to keep my form perfect.

Nah, it can be both.

It can be less egolifting, because you're using them as tools to lift more weight with your back, not hindered by grip strenght.

It can also be ego lifting when you're "lol weak sauce i lift x times that last week" but forget to mention your straps.

I'm just saying, power lifting is a weird sport, it's mostly based on anonymous internet forums and 95% of participants will never compete, but only compare themselves using video or just what someone claim online (straps, no straps, suits, no suits, sumo, conventional). That makes for ego driven lifting where people get hurt (like me), trying to one up other anonymous people.
08-13-2018 05:21 AM
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Post: #4371
RE: Lifter's Lounge
I prefer chalk to straps. Something about getting chalked up brings out my inner competitive streak. Straps feel awkward but I don't knock em.

Let us try to maintain a higher standard of life than that of the multitude, but not a contrary standard; otherwise, we shall frighten away and repel the very persons whom we are trying to improve.

-Seneca.
08-13-2018 05:55 AM
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General Stalin Offline
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Post: #4372
RE: Lifter's Lounge
(08-12-2018 05:03 PM)Repo Wrote:  I was asking specifically with regard to his injury, not as a general statement. . . I've known a couple guys with should er injuries who any kind of overhead press dumbells or barbell is very agravating

Thats what my answer was referring too. If you have an injury, some kind of joint impingement, or any other issue that hinders your ROM you can use dumbells do still do presses while being able to get your problem joints in a less compromised position.

(08-12-2018 06:00 PM)nomadbrah Wrote:  Things like this is why I am happy I'm not involved in "power lifting" anymore.

It's not a clearly defined sport. You could find just as many saying straps are for pussies and you just need better grip strength and callouses.

I don't know of any PL federations, large or small, that allow you to straps in competition.

Straps are a tool to help you hold weight and perform lifts where otherwise your grip would be a limiting factor. Don't see why there's a for/against argument here. Sure grip strength is important, but I can't see the logic in purposely failing to hit numbers because you refuse to use tools that allow you to.

I use straps in rack pulls, barbell rows, and dumbell rows. Awesome tool.
08-13-2018 10:31 AM
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Post: #4373
RE: Lifter's Lounge
(08-11-2018 12:23 AM)Truth Teller Wrote:  When I'm not dealing with this fucking herniated disc, I use a WL specific program like this one: https://docs.google.com/spreadsheets/d/1...sp=sharing

I have a coach, so my programming is individualized. I would also not recommend the attached program to anyone with less than a year or so of WL experience and solid technique in the snatch/clean and jerk.

In case you're interested, a typical day would look like this:

Sn. Press in Squat (warmup): 3x3-4x3, not too heavy.

Snatch: 4x3 or 5x2, depends on feeling.

Snatch Pull:5x3

Squat (if we squat that day): 4x4/3x5.

KB work, Abs.

Percentages depend on phase of training.

I appreciate this plan. I'm also researching. The hardest thing is people keep saying every plan is specific to me. I get that but it's hard to formulate a plan based on that. Also there are alot of super specialized movements that a coach needs to correct in your plan. Nonetheless it's pretty similar. I know many of the movements so I was gonna stick to mainly cleans snatches and clean and jerk with just a few variations.

I used to play college football and had a plan that involved Olympic weightlifting and that was the biggest I ever was. For that reason I'll probably have a plan similar to yours.

My goal is to have an football players body like I used to have so I will be sprinting as well. I'm a pretty experienced weightlifter but a lot weaker than I used to be, I've been out of the gym for a month but I'm starting back up today or next week. I still am in really good shape but only because I trained seriously for like 5 years. I was doing the Andre Johnson workout but there were alot of reps and I think it'd be better to go low reps high weight.

The Olympic guideline says 1 Olympic movement 1 push 1 pull 1 leg and 1 core workout but I'm not sure how to stagnate Olympic workouts that incorporate push and pull. Also I'm not sure how to stagnate the workouts at all. I used to do upper push pull, legs, fullbody and core(cleans). If I'm doing clean and jerk should I just do super light push movements and super light pull movements as well or should clean and jerk be my main workout and super light everything else. Do I switch these workouts every week or keep relatively similar? We used to perform movements to help us get to the power clean clean and jerk and snatch so in my mock routine I'll do pulls then the full movement after. Do you guys just throw bicep and triceps into your workout?

I'm sorry this is disorganized but any advice is useful.

I wrote out kind of a plan. I'm good on percentages sets and reps I'll probably take from other routines online for % and keep the reps from 3-5.

Day1: push press, lat pulldown, dips, deadlifts, planks

Day2: clean pull, cleans, shoulder press, rdls, stir the pot

Day3: rack jerks, jump shrugs, db bench, lunges, hanging leg raise

Day4: snatch pull, snatch, squat, bb bench, Russian twist

Day5: clean & jerk, front squat, shrugs, stir the pot

Throw in biceps and triceps and other accessory workouts with machines a little.

Any advice or critique is cool, planning to start this soon.
(This post was last modified: 08-16-2018 10:32 AM by floridaboiii.)
08-16-2018 10:29 AM
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Post: #4374
RE: Lifter's Lounge
   

I am afraid that women appreciate cruelty, downright cruelty, more than anything else. They have wonderfully primitive instincts. We have emancipated them, but they remain slaves looking for their masters all the same. They love being dominated.
--Oscar Wilde
08-16-2018 01:53 PM
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RE: Lifter's Lounge
That push up is tough repo. I grip the hell out of the barbells so don't do that many reps yet.
08-16-2018 08:31 PM
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