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Lifter's Lounge
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H1N1 Offline
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Post: #851
RE: Lifter's Lounge
(03-25-2015 11:16 AM)tattiemasher Wrote:  
(03-25-2015 11:07 AM)H1N1 Wrote:  
(03-25-2015 10:43 AM)tattiemasher Wrote:  
(03-25-2015 10:01 AM)H1N1 Wrote:  
(03-25-2015 09:41 AM)CrashBangWallop Wrote:  I guess it depends on his goals, ultimately.

If he's looking to lose some lbs, he should do both; train and diet.

Agreed, although I would say that conditioning tends to amp up the hunger levels in most people, and most often that can be counter productive when trying to maintain a calorie deficit. A lot of people, in my purely anecdotal experience, do conditioning on top of lifting and without realising it overeat, or use the increased hunger to justify a snack or some other deviation from the diet.

As you may know from other threads/posts of mine, I encourage people to pick performance goals and eat to fuel that performance. I see this as the best way of combining aesthetics with athletic ability.

Based on the post, I assumed (perhaps a mistake) that the poster is primarily interested in aesthetics (can't run outside, no rowing machine/pool etc at the gym) as it doesn't sound like he has set up his training to deliver performance-based results. The difference 2x cardio sessions (unfasted)on a treadmill are likely to have on body composition are negligible in my opinion. That said, I do recognise that some people just want the CV health without having to make much of an investment in their physical ability, so in such a situation the treadmill is a perfectly acceptable bit of kit, and I would be wrong to dismiss it.

I guess I should clarify my current situation. I'm using a university gym in the far east of Russia, it's basically one room in the building, bare-bones stuff. Bars, weights, some benches, a couple of run-down machines and a bit of floor space. There's some cardio stuff but it's mostly used by women for the whole two hours the gym is open. My strength has been steadily increasing, but as I get stronger I eat more. Call it lack of willpower, but I've reached a bare minimum intake that I don't feel comfortable going below or it just gets distracting. My body fat hasn't increased either thankfully, it's hovering around 17-18% consistently. I'm hoping maybe a couple of extra sessions just doing basic cardio and bodyweight will start to bring my body fat down a bit.

To give an idea of my diet, most days it's about 500g of meat (chicken, beef, salmon, pork etc), a piece of fruit, handful of walnuts, 2-3 portions of green veg, 100g of dried fish, a couple of scoops of ice-cream, maybe a glass of milk, the occasional 100g of potatoes/rice/bread/noodles, and a bit of butter or sesame oil for cooking. Being in the university area I have about two nights out a week with plenty of alcohol. There's the occasional restaurant visit, but we're talking once a fortnight and I avoid unhealthy stuff.

My last experience of cutting body fat was as a beginner when i was really overweight, and it was an easier step, so my experience is limited. However if dropping a few more % of body fat means I have no option but to cut my intake, and the cardio will be useless, then fair enough, it's up to me to build up the willpower to make it happen.

That's a perfectly reasonable goal. I would say that there is a lot of room in your diet to improve without actually cutting total calorie intake, although by making better food choices you may find you slightly reduce intake without actually doing so intentionally.

I've gone from ~15% down to ~12% before simply by cutting all processed sugar, bread, and milk. You would probably feel better, and drop some fat, simply by cutting the ice cream, bread and milk, and replacing them with rice or potatoes, or even a piece of fruit if it's a sweet thing. It seems like tightening up food choices for a few weeks and seeing what happens would be a better starting point than cutting any more calories but keeping ice cream etc.

Russia can be a deceptively hard place to lose weight as a foreigner I think. When I lived and worked there, I used to eat cured meat and cheese for breakfast every day. It's also hard to find western style cuts of meat in supermarkets, or was 5 years ago, so it can be easy to resort to poorer food choices through lack of familiarity.

Thanks for the quick replies, definitely appreciated. I guess when you're out in this part of the country you rely on sporadic supermarket deliveries of fresh fruit, the second half of the month just gets worse and worse. I couldn't even find a lime in two supermarkets today. I'll try to tighten it up and find a replacement that's lower in sugar and empty carbs.

I may try the metcon circuits though regardless, as you suggested. If nothing else it'll let me reinforce the basics and work up a sweat.

It's good stuff and will definitely burn a whole load of calories, but it WILL make you hungry! If you can put more rice and potato into your diet and cut the ice cream, milk and bread, you will probably eat less calories, but feel more full. You will also have more energy, most likely, for your training.

Are you good with designing metcon circuits and protocols (can't think of a less douchey word) for doing it?
03-25-2015 11:23 AM
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tattiemasher Offline
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Post: #852
RE: Lifter's Lounge
(03-25-2015 11:23 AM)H1N1 Wrote:  
(03-25-2015 11:16 AM)tattiemasher Wrote:  
(03-25-2015 11:07 AM)H1N1 Wrote:  
(03-25-2015 10:43 AM)tattiemasher Wrote:  
(03-25-2015 10:01 AM)H1N1 Wrote:  Agreed, although I would say that conditioning tends to amp up the hunger levels in most people, and most often that can be counter productive when trying to maintain a calorie deficit. A lot of people, in my purely anecdotal experience, do conditioning on top of lifting and without realising it overeat, or use the increased hunger to justify a snack or some other deviation from the diet.

As you may know from other threads/posts of mine, I encourage people to pick performance goals and eat to fuel that performance. I see this as the best way of combining aesthetics with athletic ability.

Based on the post, I assumed (perhaps a mistake) that the poster is primarily interested in aesthetics (can't run outside, no rowing machine/pool etc at the gym) as it doesn't sound like he has set up his training to deliver performance-based results. The difference 2x cardio sessions (unfasted)on a treadmill are likely to have on body composition are negligible in my opinion. That said, I do recognise that some people just want the CV health without having to make much of an investment in their physical ability, so in such a situation the treadmill is a perfectly acceptable bit of kit, and I would be wrong to dismiss it.

I guess I should clarify my current situation. I'm using a university gym in the far east of Russia, it's basically one room in the building, bare-bones stuff. Bars, weights, some benches, a couple of run-down machines and a bit of floor space. There's some cardio stuff but it's mostly used by women for the whole two hours the gym is open. My strength has been steadily increasing, but as I get stronger I eat more. Call it lack of willpower, but I've reached a bare minimum intake that I don't feel comfortable going below or it just gets distracting. My body fat hasn't increased either thankfully, it's hovering around 17-18% consistently. I'm hoping maybe a couple of extra sessions just doing basic cardio and bodyweight will start to bring my body fat down a bit.

To give an idea of my diet, most days it's about 500g of meat (chicken, beef, salmon, pork etc), a piece of fruit, handful of walnuts, 2-3 portions of green veg, 100g of dried fish, a couple of scoops of ice-cream, maybe a glass of milk, the occasional 100g of potatoes/rice/bread/noodles, and a bit of butter or sesame oil for cooking. Being in the university area I have about two nights out a week with plenty of alcohol. There's the occasional restaurant visit, but we're talking once a fortnight and I avoid unhealthy stuff.

My last experience of cutting body fat was as a beginner when i was really overweight, and it was an easier step, so my experience is limited. However if dropping a few more % of body fat means I have no option but to cut my intake, and the cardio will be useless, then fair enough, it's up to me to build up the willpower to make it happen.

That's a perfectly reasonable goal. I would say that there is a lot of room in your diet to improve without actually cutting total calorie intake, although by making better food choices you may find you slightly reduce intake without actually doing so intentionally.

I've gone from ~15% down to ~12% before simply by cutting all processed sugar, bread, and milk. You would probably feel better, and drop some fat, simply by cutting the ice cream, bread and milk, and replacing them with rice or potatoes, or even a piece of fruit if it's a sweet thing. It seems like tightening up food choices for a few weeks and seeing what happens would be a better starting point than cutting any more calories but keeping ice cream etc.

Russia can be a deceptively hard place to lose weight as a foreigner I think. When I lived and worked there, I used to eat cured meat and cheese for breakfast every day. It's also hard to find western style cuts of meat in supermarkets, or was 5 years ago, so it can be easy to resort to poorer food choices through lack of familiarity.

Thanks for the quick replies, definitely appreciated. I guess when you're out in this part of the country you rely on sporadic supermarket deliveries of fresh fruit, the second half of the month just gets worse and worse. I couldn't even find a lime in two supermarkets today. I'll try to tighten it up and find a replacement that's lower in sugar and empty carbs.

I may try the metcon circuits though regardless, as you suggested. If nothing else it'll let me reinforce the basics and work up a sweat.

It's good stuff and will definitely burn a whole load of calories, but it WILL make you hungry! If you can put more rice and potato into your diet and cut the ice cream, milk and bread, you will probably eat less calories, but feel more full. You will also have more energy, most likely, for your training.

Are you good with designing metcon circuits and protocols (can't think of a less douchey word) for doing it?

I've not done one before so I had to take a google search there.

If I understood it correctly, I should take 4-5 different exercises, do 10 of each with 10 seconds in between, then 9 of each with 10 seconds in between, and so on until I finish with 1 of each? Off the top of my head I could do diamond pushups, chinups/pullups, tricep dips etc. Or have I got it wrong?
03-25-2015 11:31 AM
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H1N1 Offline
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Post: #853
RE: Lifter's Lounge
(03-25-2015 11:31 AM)tattiemasher Wrote:  
(03-25-2015 11:23 AM)H1N1 Wrote:  
(03-25-2015 11:16 AM)tattiemasher Wrote:  
(03-25-2015 11:07 AM)H1N1 Wrote:  
(03-25-2015 10:43 AM)tattiemasher Wrote:  I guess I should clarify my current situation. I'm using a university gym in the far east of Russia, it's basically one room in the building, bare-bones stuff. Bars, weights, some benches, a couple of run-down machines and a bit of floor space. There's some cardio stuff but it's mostly used by women for the whole two hours the gym is open. My strength has been steadily increasing, but as I get stronger I eat more. Call it lack of willpower, but I've reached a bare minimum intake that I don't feel comfortable going below or it just gets distracting. My body fat hasn't increased either thankfully, it's hovering around 17-18% consistently. I'm hoping maybe a couple of extra sessions just doing basic cardio and bodyweight will start to bring my body fat down a bit.

To give an idea of my diet, most days it's about 500g of meat (chicken, beef, salmon, pork etc), a piece of fruit, handful of walnuts, 2-3 portions of green veg, 100g of dried fish, a couple of scoops of ice-cream, maybe a glass of milk, the occasional 100g of potatoes/rice/bread/noodles, and a bit of butter or sesame oil for cooking. Being in the university area I have about two nights out a week with plenty of alcohol. There's the occasional restaurant visit, but we're talking once a fortnight and I avoid unhealthy stuff.

My last experience of cutting body fat was as a beginner when i was really overweight, and it was an easier step, so my experience is limited. However if dropping a few more % of body fat means I have no option but to cut my intake, and the cardio will be useless, then fair enough, it's up to me to build up the willpower to make it happen.

That's a perfectly reasonable goal. I would say that there is a lot of room in your diet to improve without actually cutting total calorie intake, although by making better food choices you may find you slightly reduce intake without actually doing so intentionally.

I've gone from ~15% down to ~12% before simply by cutting all processed sugar, bread, and milk. You would probably feel better, and drop some fat, simply by cutting the ice cream, bread and milk, and replacing them with rice or potatoes, or even a piece of fruit if it's a sweet thing. It seems like tightening up food choices for a few weeks and seeing what happens would be a better starting point than cutting any more calories but keeping ice cream etc.

Russia can be a deceptively hard place to lose weight as a foreigner I think. When I lived and worked there, I used to eat cured meat and cheese for breakfast every day. It's also hard to find western style cuts of meat in supermarkets, or was 5 years ago, so it can be easy to resort to poorer food choices through lack of familiarity.

Thanks for the quick replies, definitely appreciated. I guess when you're out in this part of the country you rely on sporadic supermarket deliveries of fresh fruit, the second half of the month just gets worse and worse. I couldn't even find a lime in two supermarkets today. I'll try to tighten it up and find a replacement that's lower in sugar and empty carbs.

I may try the metcon circuits though regardless, as you suggested. If nothing else it'll let me reinforce the basics and work up a sweat.

It's good stuff and will definitely burn a whole load of calories, but it WILL make you hungry! If you can put more rice and potato into your diet and cut the ice cream, milk and bread, you will probably eat less calories, but feel more full. You will also have more energy, most likely, for your training.

Are you good with designing metcon circuits and protocols (can't think of a less douchey word) for doing it?

I've not done one before so I had to take a google search there.

If I understood it correctly, I should take 4-5 different exercises, do 10 of each with 10 seconds in between, then 9 of each with 10 seconds in between, and so on until I finish with 1 of each? Off the top of my head I could do diamond pushups, chinups/pullups, tricep dips etc. Or have I got it wrong?

That's not what I would call metabolic conditioning. To me, metabolic conditioning is sustained maximum effort conditioning. I realise that is a slight contradiction in terms, so I'll clarify by saying it's the hardest possible effort you can put forth for a 30s-2 minute period. Perhaps a very (over) simple way of putting it would be to say that it is primarily anaerobic work that still draws on your aerobic base.

To give real-world examples, a 100m sprint wouldn't count, but a 400m sprint would, because you're putting out a slightly different intensity.

So a metcon routine might consist of 45 seconds of work, with a 15 second rest between exercises, for a number of stations, ideally designed to work your body in unison.

A very simple, sample routine might be:

45s Burpee broad jumps
15s rest
45s dumbbell/kettlebell swings
15s rest
45s medicine ball slams
15s rest
45s db snatch
15s rest
45s box jumps
15s rest
sprint 400m


As many times as possible in 30 minutes. Obviously your ability to put forward effort will decrease over time, and your rest after each full circuit may increase considerably, but the idea is to train the systems that produce lactic acid and structure your conditioning to allow you to work at a percentage of your maximum capability.

It is a very effective way of training for boxing, for example.
(This post was last modified: 03-25-2015 11:50 AM by H1N1.)
03-25-2015 11:46 AM
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tattiemasher Offline
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Post: #854
RE: Lifter's Lounge
(03-25-2015 11:46 AM)H1N1 Wrote:  
(03-25-2015 11:31 AM)tattiemasher Wrote:  
(03-25-2015 11:23 AM)H1N1 Wrote:  
(03-25-2015 11:16 AM)tattiemasher Wrote:  
(03-25-2015 11:07 AM)H1N1 Wrote:  That's a perfectly reasonable goal. I would say that there is a lot of room in your diet to improve without actually cutting total calorie intake, although by making better food choices you may find you slightly reduce intake without actually doing so intentionally.

I've gone from ~15% down to ~12% before simply by cutting all processed sugar, bread, and milk. You would probably feel better, and drop some fat, simply by cutting the ice cream, bread and milk, and replacing them with rice or potatoes, or even a piece of fruit if it's a sweet thing. It seems like tightening up food choices for a few weeks and seeing what happens would be a better starting point than cutting any more calories but keeping ice cream etc.

Russia can be a deceptively hard place to lose weight as a foreigner I think. When I lived and worked there, I used to eat cured meat and cheese for breakfast every day. It's also hard to find western style cuts of meat in supermarkets, or was 5 years ago, so it can be easy to resort to poorer food choices through lack of familiarity.

Thanks for the quick replies, definitely appreciated. I guess when you're out in this part of the country you rely on sporadic supermarket deliveries of fresh fruit, the second half of the month just gets worse and worse. I couldn't even find a lime in two supermarkets today. I'll try to tighten it up and find a replacement that's lower in sugar and empty carbs.

I may try the metcon circuits though regardless, as you suggested. If nothing else it'll let me reinforce the basics and work up a sweat.

It's good stuff and will definitely burn a whole load of calories, but it WILL make you hungry! If you can put more rice and potato into your diet and cut the ice cream, milk and bread, you will probably eat less calories, but feel more full. You will also have more energy, most likely, for your training.

Are you good with designing metcon circuits and protocols (can't think of a less douchey word) for doing it?

I've not done one before so I had to take a google search there.

If I understood it correctly, I should take 4-5 different exercises, do 10 of each with 10 seconds in between, then 9 of each with 10 seconds in between, and so on until I finish with 1 of each? Off the top of my head I could do diamond pushups, chinups/pullups, tricep dips etc. Or have I got it wrong?

That's not what I would call metabolic conditioning. To me, metabolic conditioning is sustained maximum effort conditioning. I realise that is a slight contradiction in terms, so I'll clarify by saying it's the hardest possible effort you can put forth for a 30s-2 minute period. Perhaps a very (over) simple way of putting it would be to say that it is primarily anaerobic work that still draws on your aerobic base.

To give real-world examples, a 100m sprint wouldn't count, but a 400m sprint would, because you're putting out a lightly different intensity.

So a metcon routine might consist of 45 seconds of work, with a 15 second rest between exercises, for a number of stations, ideally designed to work your body in unison.

A very simple, sample routine might be:

45s Burpee broad jumps
15s rest
45s dumbbell/kettlebell swings
15s rest
45s medicine ball slams
15s rest
45s db snatch
15s rest
45s box jumps
15s rest
sprint 400m


As many times as possible in 30 minutes. Obviously your ability to put forward effort will decrease over time, and your rest after each full circuit may increase considerably, but the idea is to train the systems that produce lactic acid and structure your conditioning to allow you to work at a percentage of your maximum capability.

It is a very effective way of training for boxing, for example.

I get you now. It's a bit like what we called in school 'circuit training'!
03-25-2015 11:50 AM
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Post: #855
RE: Lifter's Lounge
(03-25-2015 11:50 AM)tattiemasher Wrote:  
(03-25-2015 11:46 AM)H1N1 Wrote:  
(03-25-2015 11:31 AM)tattiemasher Wrote:  
(03-25-2015 11:23 AM)H1N1 Wrote:  
(03-25-2015 11:16 AM)tattiemasher Wrote:  Thanks for the quick replies, definitely appreciated. I guess when you're out in this part of the country you rely on sporadic supermarket deliveries of fresh fruit, the second half of the month just gets worse and worse. I couldn't even find a lime in two supermarkets today. I'll try to tighten it up and find a replacement that's lower in sugar and empty carbs.

I may try the metcon circuits though regardless, as you suggested. If nothing else it'll let me reinforce the basics and work up a sweat.

It's good stuff and will definitely burn a whole load of calories, but it WILL make you hungry! If you can put more rice and potato into your diet and cut the ice cream, milk and bread, you will probably eat less calories, but feel more full. You will also have more energy, most likely, for your training.

Are you good with designing metcon circuits and protocols (can't think of a less douchey word) for doing it?

I've not done one before so I had to take a google search there.

If I understood it correctly, I should take 4-5 different exercises, do 10 of each with 10 seconds in between, then 9 of each with 10 seconds in between, and so on until I finish with 1 of each? Off the top of my head I could do diamond pushups, chinups/pullups, tricep dips etc. Or have I got it wrong?

That's not what I would call metabolic conditioning. To me, metabolic conditioning is sustained maximum effort conditioning. I realise that is a slight contradiction in terms, so I'll clarify by saying it's the hardest possible effort you can put forth for a 30s-2 minute period. Perhaps a very (over) simple way of putting it would be to say that it is primarily anaerobic work that still draws on your aerobic base.

To give real-world examples, a 100m sprint wouldn't count, but a 400m sprint would, because you're putting out a lightly different intensity.

So a metcon routine might consist of 45 seconds of work, with a 15 second rest between exercises, for a number of stations, ideally designed to work your body in unison.

A very simple, sample routine might be:

45s Burpee broad jumps
15s rest
45s dumbbell/kettlebell swings
15s rest
45s medicine ball slams
15s rest
45s db snatch
15s rest
45s box jumps
15s rest
sprint 400m


As many times as possible in 30 minutes. Obviously your ability to put forward effort will decrease over time, and your rest after each full circuit may increase considerably, but the idea is to train the systems that produce lactic acid and structure your conditioning to allow you to work at a percentage of your maximum capability.

It is a very effective way of training for boxing, for example.

I get you now. It's a bit like what we called in school 'circuit training'!

Exactly, I think the difference is subtle though, in that with circuits, you could do 10 pressups, 10 chinups, 10bw squats, 10 situps etc, and not really smash your conditioning/energy systems in quite the same way as a well designed metcon circuit. So yes, very similar, but very different in some ways too.
03-25-2015 11:52 AM
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Post: #856
RE: Lifter's Lounge
Hit a PB deadlift last night in training, 495lb x3 at 162lb bodyweight (i.e a hair over 3xBW for a triple). 4 weeks away from competition Smile

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03-27-2015 05:58 PM
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Post: #857
RE: Lifter's Lounge
That's impressive. How long did it take you to reach a 3x BW DL?

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(This post was last modified: 03-27-2015 09:11 PM by RexImperator.)
03-27-2015 09:11 PM
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Post: #858
RE: Lifter's Lounge
Working out with a girl is not beta. If you're teaching her it's cool.

If you build your workout with the goal of doing it with her, you're a faggot.

Different goals. Different bodies. Different hormonal profiles.

edit: alright that was harsh. But there is a chubby girl here teaching two dudes how to lift. Some of the shit you see on a Friday night.
(This post was last modified: 03-27-2015 09:50 PM by redbeard.)
03-27-2015 09:45 PM
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Post: #859
RE: Lifter's Lounge
Back in England I noticed a trend of guys bringing their girlfriend to the gym with them. What's with that? Can't a man even get one hour for himself these days?

PM me for accommodation options in Bangkok.
03-27-2015 10:34 PM
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Post: #860
RE: Lifter's Lounge
On a more serious note can anyone give me some pointers on my bent over row?

My legs are much longer than my arms.

If my torso is parallel to the ground, and my back is nice and tight and arched, abs squeezed, do I need to lower the weight all the way to the ground? I also use a wide grip in order to promote lat development.

I think my form looks great, but I want to make the weight go all the way down.

Any tips?
03-27-2015 11:54 PM
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Post: #861
RE: Lifter's Lounge
(03-27-2015 09:11 PM)RexImperator Wrote:  That's impressive. How long did it take you to reach a 3x BW DL?

I first did it in competition last April, after about 4.5 years of lifting, 3.5 of those doing powerlifting and being injured for half of that time which reduced me to working on techniques with just 300~350lb.

I'm a very technical puller, don't have much raw strength (compared to powerlifters in general) and am built rather poorly for the lift.

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03-28-2015 02:48 AM
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Post: #862
RE: Lifter's Lounge
(03-27-2015 11:54 PM)redbeard Wrote:  On a more serious note can anyone give me some pointers on my bent over row?

My legs are much longer than my arms.

If my torso is parallel to the ground, and my back is nice and tight and arched, abs squeezed, do I need to lower the weight all the way to the ground? I also use a wide grip in order to promote lat development.

I think my form looks great, but I want to make the weight go all the way down.

Any tips?

The weight should just go to the point your arms are straight. If you're dropping the weight all the way to the ground you're doing a mix of a straight leg deadlift and a row (I think, from what you're saying).

Your grip should be where you need it to be to "feel" the back working the most; it's slightly different for everyone but just slightly wider than shoulder width works best in my opinion.





The length of your legs should have no relevance to the lift.
03-28-2015 05:06 AM
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Post: #863
RE: Lifter's Lounge
(03-27-2015 10:34 PM)dreambig Wrote:  Back in England I noticed a trend of guys bringing their girlfriend to the gym with them. What's with that? Can't a man even get one hour for himself these days?

I train with my girl because she's a PT and a fitness competitor/model thing.

But in general you're right. I only posted in the lounge yesterday that a girl had told me that her bf wanted to take her to the gym to "distract other guys during their workouts".

I wanted to drive to his house and smash a dumbbell through his face for being such a little fucking prick. (he only uses machines too and she's a thin 6 on a good day).
03-28-2015 05:12 AM
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Post: #864
RE: Lifter's Lounge
(03-28-2015 02:48 AM)StrikeBack Wrote:  
(03-27-2015 09:11 PM)RexImperator Wrote:  That's impressive. How long did it take you to reach a 3x BW DL?

I first did it in competition last April, after about 4.5 years of lifting, 3.5 of those doing powerlifting and being injured for half of that time which reduced me to working on techniques with just 300~350lb.

I'm a very technical puller, don't have much raw strength (compared to powerlifters in general) and am built rather poorly for the lift.

That's some serious strength you got there!

Impressive.
03-28-2015 05:15 AM
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Post: #865
RE: Lifter's Lounge
Cheers mate, can't wait to put it together on the platform for a big comp PB!

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03-28-2015 05:45 PM
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whoishe Offline
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Post: #866
RE: Lifter's Lounge
(03-25-2015 11:46 AM)H1N1 Wrote:  That's not what I would call metabolic conditioning. To me, metabolic conditioning is sustained maximum effort conditioning. I realise that is a slight contradiction in terms, so I'll clarify by saying it's the hardest possible effort you can put forth for a 30s-2 minute period. Perhaps a very (over) simple way of putting it would be to say that it is primarily anaerobic work that still draws on your aerobic base.

To give real-world examples, a 100m sprint wouldn't count, but a 400m sprint would, because you're putting out a slightly different intensity.

So a metcon routine might consist of 45 seconds of work, with a 15 second rest between exercises, for a number of stations, ideally designed to work your body in unison.

A very simple, sample routine might be:

45s Burpee broad jumps
15s rest
45s dumbbell/kettlebell swings
15s rest
45s medicine ball slams
15s rest
45s db snatch
15s rest
45s box jumps
15s rest
sprint 400m


As many times as possible in 30 minutes. Obviously your ability to put forward effort will decrease over time, and your rest after each full circuit may increase considerably, but the idea is to train the systems that produce lactic acid and structure your conditioning to allow you to work at a percentage of your maximum capability.

It is a very effective way of training for boxing, for example.
It's something similar to training at my Gym I am attending (doing it since January).

3 sets of 14-16 excercises (40 seconds + 20 sec for rest between excercises, 2 minutes rest between sets). Usually half of them is bodyweight only and other half is with weights/kettles/etc...
Whole training (warm up, pre circuit stretch, circuit, post circuit stretch) takes 55-60 minutes, I am doing it 4-5 times per week.
03-29-2015 06:45 AM
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Oz. Offline
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Post: #867
RE: Lifter's Lounge
Just hit the weights after three weeks break, felt pretty good

(11-15-2014 09:06 AM)Little Dark Wrote:  This thread is not going in the direction I was hoping for.
03-30-2015 10:44 AM
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Foolsgo1d Offline
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Post: #868
RE: Lifter's Lounge
DId a muscle in again during pull ups. Haven't done them in a while as I am no fan of them but they're useful. However I saw a cute girl with a nice arse doing them too. She wasn't really good because I reckon she was new but was watching me doing mine I could tell.

Not 5 minutes later I'm on a bench doing fly's and she pops over to the bench in front of me. Sticks her butt literally 2 feet from my face (nice arse remember) and does her workout.



And I didn't say anything. I need to get out more.
03-30-2015 11:15 AM
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Giovonny
heavy Offline
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Post: #869
RE: Lifter's Lounge
Going to start building strength. Despite having a good athletic build, and lifting for over a year, my bench max is 200 lbs...weak. I need to measure my improvement instead of just going in and throwing weights around.

I'm starting squat and deadlift too, but those are pending back issues...I've always had. Getting my maxes down this week for those two, and starting week 1.

Starting 5,3,1.

It helped I watched my bro win a powerlifting comp recently...he did over 2000 lbs bench, deadlift, squat. He may be the best at squat in the state (he may hold state record, not sure).

“Until you make the unconscious conscious, it will direct your life and you will call it fate.”
03-31-2015 10:17 AM
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Chaos Offline
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Post: #870
RE: Lifter's Lounge
Finally managed to do 3x150kg deadlift.
That barrier took a while to crush.
03-31-2015 11:34 PM
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Nascimento Offline
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Post: #871
RE: Lifter's Lounge
Did a set of squats at 225 for 5 reps yesterday great form @ 160 lbs body weight.

I hadn't squatted in more or less a year as I've moved away from it since hitting a PB and I felt diminishing returns from strength training.

My leg work is mostly machines now, and I've been playing a lot of running sports as well.

Goes to show how important it is to build a foundation.
04-01-2015 06:58 AM
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LeeEnfield303
Oz. Offline
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Post: #872
RE: Lifter's Lounge
I don't understand how people can be so retarded, chubby dude at the uni gym was showing two girls and a guy how to deadlift, mind you teaching them all wrong and after he's done with his two minute lesson he proceeds to attempt 4 plates which he doesn't even move off the floor all while sounding like an ak47 and looking like his back was going to snap any second

Mindblown

The stupidity

(11-15-2014 09:06 AM)Little Dark Wrote:  This thread is not going in the direction I was hoping for.
04-01-2015 12:06 PM
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WanderingSoul Offline
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Post: #873
RE: Lifter's Lounge
(03-31-2015 10:17 AM)heavy Wrote:  Going to start building strength. Despite having a good athletic build, and lifting for over a year, my bench max is 200 lbs...weak. I need to measure my improvement instead of just going in and throwing weights around.

I'm starting squat and deadlift too, but those are pending back issues...I've always had. Getting my maxes down this week for those two, and starting week 1.

Starting 5,3,1.

It helped I watched my bro win a powerlifting comp recently...he did over 2000 lbs bench, deadlift, squat. He may be the best at squat in the state (he may hold state record, not sure).

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.
04-03-2015 01:03 AM
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Benoit Offline
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Post: #874
RE: Lifter's Lounge
(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'd hate myself if I had that kind of attitude, if I were that weak." - Arnold
04-03-2015 03:13 AM
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redbeard Offline
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Post: #875
RE: Lifter's Lounge
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.
04-05-2015 10:10 AM
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