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Lifter's Lounge
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WanderingSoul Offline
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Post: #676
RE: Lifter's Lounge
Squats and deadlifts for the first time in 6 months yesterday.

Hit 365x3 on squats as my pr, then pulled my hamstring doing fucking leg curls, and just stopped squatting. After squatting heavy 3x per week for months on end to go from 200lbs to 365lbs I burned myself out on them.

Now I'm excited to get back to them. Which is good, considering when I'd bang girls before they'd always comment on how great my legs were. They could feel the power between their legs hah. But then twice in the past month girls have commented on how big my chest and arms are, but then asked why my legs are so small lol.

I went full on Johnny Bravo. Time to get back to work. 225lb squats and my legs were cramping up, but the weight didn't feel too heavy. Don't think it'll take long to get back go 315, unless I finally decide to cut.

315 deadlift x 5 was actually much easier than I expected. Probably because I've been doing a lot of rows and weighted chin ups.
02-14-2015 01:16 AM
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RexImperator Offline
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Post: #677
RE: Lifter's Lounge
Well I'm wondering if my squats have become too "quad dominant". Some trainers at my gym told me this. Might be because they don't like low bar squats, though.

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et Thybrim multo spumantem sanguine cerno
02-14-2015 01:16 AM
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alexdagr81 Offline
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Post: #678
RE: Lifter's Lounge
(02-14-2015 01:16 AM)RexImperator Wrote:  Well I'm wondering if my squats have become too "quad dominant". Some trainers at my gym told me this. Might be because they don't like low bar squats, though.

Low Bar squats put more emphasis on hips than knees. If that's the reason why, they don't know what they are talking about. Nordic Ham curls are good for hamstrings at knee flexion, which is good to protect from ham tears and knee injuries.
(This post was last modified: 02-14-2015 10:08 AM by alexdagr81.)
02-14-2015 10:04 AM
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britchard Offline
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Post: #679
RE: Lifter's Lounge
I am in need of some urgent help from anyone who has decent knowledge of injuries.

Around 6 days ago I did a chest workout (I was just about to start a new regime after this workout). Anyway, I warmed up with a couple of pull-ups and around 3x30 seconds of the plank. I then did 3x8 barbell pullovers (yes I use them in a chest workout), followed by 3x very high rep range bench press. I then lay down for my first set of flys, and as soon as I opened my chest out I had to stop. I received the same type of pain I've had in the past 6 days when opening out my chest horizontally, a sharp ache in the middle of my 2 pecs (the breast bone I think).

Interestingly, this ache had started around a day before the workout (although much less prominent). Also, pushing motions such as bench press don't really seem to affect it at all. Lastly, when I lie down on my back and rub where it would hurt, if I press hard enough on the bone, I get the same kind of pain.

I'd really like some advice/help, so that I can get back in to lifting.
02-14-2015 11:03 AM
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Saweeep Offline
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Post: #680
RE: Lifter's Lounge
(02-14-2015 10:04 AM)alexdagr81 Wrote:  
(02-14-2015 01:16 AM)RexImperator Wrote:  Well I'm wondering if my squats have become too "quad dominant". Some trainers at my gym told me this. Might be because they don't like low bar squats, though.

Low Bar squats put more emphasis on hips than knees. If that's the reason why, they don't know what they are talking about. Nordic Ham curls are good for hamstrings at knee flexion, which is good to protect from ham tears and knee injuries.

I have to do plenty of straight leg dead lifts otherwise my legs always look out of balance (too quad heavy).
02-14-2015 11:46 AM
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WanderingSoul Offline
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Post: #681
RE: Lifter's Lounge
Pull workout today.
4 sets 4-6 reps of weighed chin ups. 55lbs was the heaviest.
4 sets of 8-10 chest supported t bar rows
4 sets 8-10 lat pulldown
4 sets 10-12 seated cable rows
3 sets 10 machine preacher curls
3 sets 10 pulley rope attachment hammer curls
Threw in 4-5 sets calf raises supersetted between curls because I have the calves of a little girl
02-15-2015 10:39 AM
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Kieran Offline
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Post: #682
RE: Lifter's Lounge
I really like the look of that workout Rio. Chins, machine t-bar rows, and seated cable rows are my favourite back movements by far (unfortunately my current gym doesn't have a t-bar row machine). I never get as good a back workout using free weights.
02-15-2015 11:08 AM
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WanderingSoul Offline
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Post: #683
RE: Lifter's Lounge
You probably already know, but for those who don't, you can do t-bar rows with a barbell and using one of those close grip, palms facing each other, attachments for lat pulldowns. Not chest supported but still works really well. Just put the end of the barbell up against a corner. If you go too heavy get someone to stand on the end on the ground or it'll tip over and make you look stupid lol.

I like bent over barbell rows and one armed dumbbell rows but I find my grip is fucked from calluses so that becomes the limiting factor much quicker than with the softer grip on the t bar machine and lat pulldowns. I'd rather get a good back workout at the expense of my grip than the other way around. My grip is pretty strong from years of Jiu Jitsu as it is, I just need to be better about callus management.
02-15-2015 11:54 AM
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Kieran Offline
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Post: #684
RE: Lifter's Lounge
Yeah at my gym they have a little device drilled into the ground that you can stick barbells into to do t-bar rows, but I really like the chest supported version. I'll use free weight t - bar / barbell / dumbbells for occasional high rep, less strict sets a la Matt Kroc, but generally I prefer to take my lower back out of it a bit (gets enough work with deads and rdls). I also find I get better quality work with not having to use so much effort holding position (I mentioned on another thread that Poliquin says that having to fire the lower back on BB rows actually limits how much the upper back can work because of the demand on the CNS - not sure I believe that or not though, but I definitely get better work for upper back with seated cable or chest supported rows).
02-15-2015 01:39 PM
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RexImperator Offline
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Post: #685
RE: Lifter's Lounge
I'm not a fan of those Pendlay style rows as done in Stronglifts. It feels like they stress the lower back a lot after it's already tired from other lifts.

Bella, horrida bella
et Thybrim multo spumantem sanguine cerno
02-15-2015 02:17 PM
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StrikeBack Offline
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Post: #686
RE: Lifter's Lounge
(02-14-2015 01:16 AM)RexImperator Wrote:  Well I'm wondering if my squats have become too "quad dominant". Some trainers at my gym told me this. Might be because they don't like low bar squats, though.

Firstly, it's not a real problem. I'm getting sick of people like Rippetoe spreading this posterior chain bullshit all the time. "Too quad dominant" - wtf does that mean? Maybe athletes *should* be quad-dominant? Look at weightlifters - quad dominant and all-round fucking strong and athletic. Look at track & field athletes - all quad dominant. Footballers - same.

And if you talk about low bar squatting, raw powerlifters - certainly the top ones - all have humongous quads. Equipped powerlifting is where the posterior chain dominance comes in, but that doesn't concern you or most lifters, certainly not the recreational ones.

Read this too: http://www.jtsstrength.com/articles/2013...-westside/

esp sections 8 and 9.

Secondly, you cannot really fix that sort of "imbalance" through working a muscle group in isolation. Movements can only be fixed by movements.

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02-16-2015 12:31 AM
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WanderingSoul Offline
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Post: #687
RE: Lifter's Lounge
When I was squatting relatively heavy weight my quads got huge. I couldn't fit into my jeans anymore. Girls would comment on them all the time when I'd fuck them, and if I showed guys my quads and flexed them they'd make jokes that I had a tumor where the tear drop muscle was because it was so big, relatively speaking. I'm not Arnold or anything like that, but my quads exploded. I never noticed much in my hamstrings though. I'm sure they got bigger, but when I squat it mostly felt all quads and I never see the same development in my hamstrings as my quads.
02-16-2015 01:22 AM
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RexImperator Offline
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Post: #688
RE: Lifter's Lounge
Actually Rippetoe claims that the low bar squat works the hamstrings more than the high bar squat.

I don't know where the whole "your hamstrings are too weak compared to your quads" = bad form thing came from. The trainers at my gym follow the Crossfit and Kelly Starret philosophy which is kind of anti-Rippetoe on many things. High-bar style.

I don't know how much size has to do with it. My thighs are 28" (granted I'm fat) and I can squat in the 300s. I know guys with thinner thighs who squat close to 600 lbs.

Thanks for the JTS article... I do have that issue he mentions with tilting too far forward when the weight gets heavy for me. It usually happens on the 4th or 5th rep of a set of 5.

Bella, horrida bella
et Thybrim multo spumantem sanguine cerno
(This post was last modified: 02-16-2015 11:11 AM by RexImperator.)
02-16-2015 11:07 AM
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Bushido Offline
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Post: #689
RE: Lifter's Lounge
My squat is arse-dominated. Only half-kidding.

My glutes have exploded since I started squatting. Suppose it must be genetic.

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02-16-2015 11:11 AM
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alexdagr81 Offline
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Post: #690
RE: Lifter's Lounge
I think some here are missing the fact that the quads are a lot bigger than the hamstrings. The outer quad (Vastus Lateralis) takes up more space in the thigh than the hamstrings combined. Proportioned is probably a better term here than balanced.
02-16-2015 12:55 PM
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TravellingSoldier Offline
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Post: #691
RE: Lifter's Lounge
Thought I'd post an update in case anyone else is considering using the EC stack. Unfortunately things have been hectic and I was out of the gym for 3 weeks. However I've kept my diet clean and just started to get back into the routine.

Used the website hotnfit for dosage info. Making sure to consume lots of water, potassium, protein and other vitamins.

Diet is generally:
  • Chicken
  • Nuts
  • Eggs & Turkey Bacon
  • Homemade Shakes

I go through phases where I eat really low carb, and then I'll cycle carbs for a day. And if I feel like it do a 24-36hr fast every once in a while.

The homemade shakes are basically: Carrots, Spinach, Pumpkin Seeds, Chia Seeds, 4-6 Eggs, Banana/Other fruit, possible Goji berries.

Diet switches up a bit but those are the staples, been pretty consistent with eating clean. Making goals and stuff but I did slip once or twice (nothing catastrophic, just more carbs than I like.)

Progress pics! Let me know if you guys notice any changes. It's been about a month.


Attached File(s) Image(s)
       

(This post was last modified: 02-16-2015 09:43 PM by TravellingSoldier.)
02-16-2015 09:41 PM
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rdvirus Offline
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Post: #692
RE: Lifter's Lounge
Changes I noticed: lighting.





Looking more defined all around though Tongue

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02-16-2015 10:10 PM
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TravellingSoldier Offline
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Post: #693
RE: Lifter's Lounge
Haha it wasn't intentional having the diff. lighting.. Tongue

The main thing I see is more of a taper, and my obliques are starting to show through. So fat still though, got a while to go lol

02-17-2015 01:42 AM
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Hannibal Offline
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Post: #694
RE: Lifter's Lounge
(02-02-2015 08:31 AM)slubu Wrote:  Have a question for you guys that are infinitely smarter than I in this field. I'm about 5'10 and 165 pounds. I would, ideally, like to add about 10 pounds or so of muscle onto my frame. However I have a serious limitation in that I physically cannot lift heavy weights because of my scoliosis (see here for more info if you'd like).

You'd basically be limiting yourself to the lifts that do not weigh down the spine. So it would look like
harness belt squats
[Image: gia-we321.jpg]

weighted pullups, weighted dips, and whatever machine work and light dumbbell bodybuilding type stuff you can throw in there for good measure. If you're really interested, I suppose you could look up some gymnastic type stuff. They don't nearly have the absolute strength of powerlifters, but they're pretty damn strong and they look like mini bodybuilders.

For a deadlift type thing you might be able to incorporate some kind of sled drag (dragging a tire up a hill would be alright). I don't know anything about what sort of facilities you have access to. There's nothing wrong with doing some bodybuilding.

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If you want some PDF's on bodyweight exercise with little to no equipment, send me a PM and I'll get back to you as soon as possible.
(This post was last modified: 02-17-2015 06:42 AM by Hannibal.)
02-17-2015 06:41 AM
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Able-Archer Offline
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Post: #695
RE: Lifter's Lounge
Hey I wanted to share for those who have some trouble with squats like I do,
H1N1 pointed out a good idea for me to try when squatting (thanks again). H1N1 recommended that I set the bar low down and start squatting up to help conquer my limited flexibility. I took the advice and placed small plates under my heels, starting by squatting up helped quite a bit and while I still need to work on my flexibility through stretches and what not this was a great tip and i will continue to start my squats outside the smith machine this way.
02-17-2015 06:47 AM
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Hades Offline
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Post: #696
RE: Lifter's Lounge
(02-17-2015 06:41 AM)Hannibal Wrote:  
(02-02-2015 08:31 AM)slubu Wrote:  Have a question for you guys that are infinitely smarter than I in this field. I'm about 5'10 and 165 pounds. I would, ideally, like to add about 10 pounds or so of muscle onto my frame. However I have a serious limitation in that I physically cannot lift heavy weights because of my scoliosis (see here for more info if you'd like).

You'd basically be limiting yourself to the lifts that do not weigh down the spine. So it would look like
harness belt squats
[Image: gia-we321.jpg]

weighted pullups, weighted dips, and whatever machine work and light dumbbell bodybuilding type stuff you can throw in there for good measure. If you're really interested, I suppose you could look up some gymnastic type stuff. They don't nearly have the absolute strength of powerlifters, but they're pretty damn strong and they look like mini bodybuilders.

For a deadlift type thing you might be able to incorporate some kind of sled drag (dragging a tire up a hill would be alright). I don't know anything about what sort of facilities you have access to. There's nothing wrong with doing some bodybuilding.

Could probably read up more on this guy.

http://rosstraining.com/blog/2014/07/21/...-jamieson/

Here's an interview -> http://www.scotlandnow.dailyrecord.co.uk...ed-3839271
02-17-2015 07:01 AM
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Spike Offline
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Post: #697
RE: Lifter's Lounge
(02-17-2015 06:41 AM)Hannibal Wrote:  
(02-02-2015 08:31 AM)slubu Wrote:  Have a question for you guys that are infinitely smarter than I in this field. I'm about 5'10 and 165 pounds. I would, ideally, like to add about 10 pounds or so of muscle onto my frame. However I have a serious limitation in that I physically cannot lift heavy weights because of my scoliosis (see here for more info if you'd like).

You'd basically be limiting yourself to the lifts that do not weigh down the spine. So it would look like
harness belt squats
[Image: gia-we321.jpg]

weighted pullups, weighted dips, and whatever machine work and light dumbbell bodybuilding type stuff you can throw in there for good measure. If you're really interested, I suppose you could look up some gymnastic type stuff. They don't nearly have the absolute strength of powerlifters, but they're pretty damn strong and they look like mini bodybuilders.

For a deadlift type thing you might be able to incorporate some kind of sled drag (dragging a tire up a hill would be alright). I don't know anything about what sort of facilities you have access to. There's nothing wrong with doing some bodybuilding.

For a second I thought that barbell was hanging from dick. Now that would be impressive.

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02-17-2015 07:02 AM
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H1N1 Offline
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Post: #698
RE: Lifter's Lounge
(02-17-2015 06:47 AM)Able-Archer Wrote:  Hey I wanted to share for those who have some trouble with squats like I do,
H1N1 pointed out a good idea for me to try when squatting (thanks again). H1N1 recommended that I set the bar low down and start squatting up to help conquer my limited flexibility. I took the advice and placed small plates under my heels, starting by squatting up helped quite a bit and while I still need to work on my flexibility through stretches and what not this was a great tip and i will continue to start my squats outside the smith machine this way.

Glad it helped mate. It'll also build real strength. Try to focus on bar speed as much as you focus on adding weight. Being explosive out of the hole is key to progressing optimally with strength in the squat from pins. If you can generate a lot of force with a decent weight from this weak position, you'll be a bad dude
02-17-2015 01:42 PM
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Ingocnito Offline
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Post: #699
RE: Lifter's Lounge
There comes a time when, since I'm not competing for a show like others, during the winter I'll dial back legs to preserve more Test and energy to later bang women in the evening.

My leg workouts are usually so intense that I'm completely beat afterwards, making sexual performance unpredictable based purely on available energy levels. Anyone else notice this? However, the next day I can feel the rush of rejuvenation assuming natural HG and test are elevated as to be expected.

Also, I've been abnormally sick this year. Two separate long cold-like sicknesses, three weeks per. This one is finalizing in my upper chest, and doing heavy legs or too much cardio seems to worsen upper bronchial congestion and give that pneumonia-like chest tightness which clearly I don't want.

I just hate dialing back workouts when everything else is in check. It's been a year of trade-offs. Lifting is often a forefront baseline for what opportunity costs I face. Sickness vs. Size, Fatigue vs. New Pussy.

Side Note: Not one week in past 52, have I been in the gym less than 3 days, usually 4-5, so there's no guilt in enjoying the fruits of labor.
(This post was last modified: 02-17-2015 04:05 PM by Ingocnito.)
02-17-2015 04:03 PM
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StrikeBack Offline
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Post: #700
RE: Lifter's Lounge
(02-17-2015 04:03 PM)Ingocnito Wrote:  There comes a time when, since I'm not competing for a show like others, during the winter I'll dial back legs to preserve more Test and energy to later bang women in the evening.

My leg workouts are usually so intense that I'm completely beat afterwards, making sexual performance unpredictable based purely on available energy levels. Anyone else notice this? However, the next day I can feel the rush of rejuvenation assuming natural HG and test are elevated as to be expected.

Well then don't beat yourself up so much?

I compete regularly, and I never do.

Smashing yourself to exhaustion and libido death is not a sign of good programming nor smart training.

Always leave something in the tank. Every time I leave the gym, I feel like I can conquer the world, not crawl into bed and pass out.

You push yourself hard over the long haul, not in a single session.

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02-17-2015 11:00 PM
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