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Lifter's Lounge
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Merris Offline
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Post: #2101
RE: Lifter's Lounge
Got a bench form check by an evil mofo at the gym. I think I owe him a beer for it, I'm starting to learn how to use my legs on the bench. 110 is now a solid 3x3. Speaking of legs, I almost folded under 137,5 in my squats. On the plus side, I can't fit in my jeans properly anymore.

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(This post was last modified: 04-08-2016 03:11 PM by Merris.)
04-08-2016 03:11 PM
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realologist Offline
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Post: #2102
RE: Lifter's Lounge
I haven't been able to hit the gym for about a week. Got it in today and did legs and chest because I had the time. Nothing like heavy weights to humble you and feel so good at the same time.
04-10-2016 01:41 PM
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Hannibal Offline
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Post: #2103
RE: Lifter's Lounge
Has anyone ever done a single lift every day?

I'm not talking about doing only one lift, rather doing one particular lift every day in addition to what you already do.

For a stretch there I was doing Steve Justa's singles program with the deadlift and I put an easy 20 lbs on it in two months. It was glorious, I'd roll out of bed, drink some coffee, then do a bunch of fast deadlift singles at 70% of my max before breakfast.

The first time I started seriously lifting, I did Power to the People (old Pavel book where you deadlift and press x5 days a week) and put 100 lbs on my deadlift and doubled my shitty overhead press in two or three months.

Right now I'm trying to structure a daily swing program to develop my deadlift strength and sort of coast my way to cardiovascular fitness.

I might set a stopwatch for 5 minutes and do as many (clean) swings in that time as possible, bumping up the weight once I achieve 100 reps in five minutes. The swing is a weird lift; there's no lowering of the weight and all the work is in that instant when your hips pop the weight back up.

I asked on Pavel's new-ish forum (Strongfirst) and although I was hoping for some enlightenment about a daily swing program for coasting to greater strength, all I got was the standard "Buy his book" and "Do the fucking program with no deviation whatsoever".

For every lifting forum, there has to be a cult of regulars who started training one way (usually bodybuilding with barbells), "got injured or got nowhere", then discovered this "other way" and although they don't measure themselves by any real metric, they "feel stronger" and "look better in the mirror" or they can perform some task without getting winded because burpees build real strength. In all reality, they probably built their muscle with barbells, got fatter than they liked, then did a bunch of pushup cardio and dieting by food selection and leaned down to find all the muscle they built with the barbells.

Not related, but it seems that every lifting community hates every other community they compete with and they develop their own circular arguments for why their way is superior, but they are all secretly jealous of bodybuilders and, to a lesser extent, regular barbell training because none of their own are winning strength and physique competitions against barbell lifters.

I see this kind of penis envy a lot on the Rosstraining forums, guys are obsessed with conditioning but they can't squat 315. What is hilarious is that Ross himself is elite level strong and he could easily compete in powerlifting competitions.

To rid themselves of this dissonance, they talk shit about the "overweight powerlifter" stereotype or the big ass bodybuilder who can't tie his shoes or carry a five gallon bucket up the stairs without passing out to make themselves feel better for having spent six months on step 3 of the Convict Conditioning pushup series (or spent several hundred dollars on autistic cast iron dumbbells). They're like the chubby 6 of the lifting world spreading rumors about her far prettier friend to try and up her own value.


Welp, that was a long ass rant. Have fun reading that, mobile phone using members.

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04-10-2016 04:43 PM
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Adonis Offline
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Post: #2104
RE: Lifter's Lounge
(04-10-2016 04:43 PM)Hannibal Wrote:  Has anyone ever done a single lift every day?

Snip...

I squat everyday, loosely following Cory Gregory's program except mostly compound/oly movements. Built my squat back up quickly after a skiing injury.

EDIT: For reference I had PR'd at 240 pre injury. After injury I would fail at 185 ass to grass. 6 weeks in 185x4x5 is no problem.
(This post was last modified: 04-10-2016 05:21 PM by Adonis.)
04-10-2016 05:18 PM
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Post: #2105
RE: Lifter's Lounge
I tried a "squat every day" program for a while there but I could not get it to stick. Too much shit going on during the week to go to the gym more than three times.

That's why I try to have the equipment at home for the "one lift every day" kind of program.

How long have you done the "squat every day" program?

“I have a very simple rule when it comes to management: hire the best people from your competitors, pay them more than they were earning, and give them bonuses and incentives based on their performance. That’s how you build a first-class operation.”
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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.
04-10-2016 08:04 PM
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Adonis Offline
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Post: #2106
RE: Lifter's Lounge
(04-10-2016 08:04 PM)Hannibal Wrote:  I tried a "squat every day" program for a while there but I could not get it to stick. Too much shit going on during the week to go to the gym more than three times.

That's why I try to have the equipment at home for the "one lift every day" kind of program.

How long have you done the "squat every day" program?

Ive been doing this round since the beginning of February. I wiped out on the ski slope in an epic fashion about 6 months ago and had some inflammation in my knee so I was down for the count with exception of stretching. Nothing like not being able to do something you love to motivate you to get to where you can. My goal before was 225, now Im shooting for 2x bodyweight which is roughly 360.

I do/did have an easy goal to reach, and combined with what are basically beginner's gains all over again my drive has been high to stick with it. Im hoping once I eclipse my previous PR that I can keep with it. I love the feeling that you get when you lift heavy (any of the big 3 lifts really), I walk a bit taller and have a bit more swagger. If I have a date I for sure do squats and deads that day so Ill feel like Conan. The squats usually take about 20-25 min, then Ill go into whatever else Im doing for 30-60 more minutes. Prefer 1000% to lift first thing in the morning to start the day. I keep detailed logs to objectively gauge my progress or lack of.

For full disclosure, I do have a garage gym with squat rack, bench, rower, KB, bumpers, etc. Even though I have free access to base gyms, the ability to workout whatever I want whenever I want was worth high price of admission. Both in monetary costs, and sweat moving the damn thing every couple of years. Personally I consider my lifting to be more important than banging/getting notches in the grand scheme of things so if Im tired or getting run down I will keep with the lifts and taper off of the nocturnal activities.
04-10-2016 09:52 PM
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Post: #2107
RE: Lifter's Lounge
(04-10-2016 04:43 PM)Hannibal Wrote:  Has anyone ever done a single lift every day?

I'm not talking about doing only one lift, rather doing one particular lift every day in addition to what you already do.


I think it's a good method of bringing up to par a lagging muscle as long as you don't do it for too long.

Been doing high-rep/light-weight Gironda Neck Presses 6 times a week for the past couple of weeks. My upper chest has noticeably improved as a result. Did the same months ago with Facepulls at the end of each workout to improve my posture with great results. Got two baby fetuses popping out of my rear delts now.
(This post was last modified: 04-10-2016 10:04 PM by Anabasis to Desta.)
04-10-2016 10:03 PM
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samsamsam Offline
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Post: #2108
RE: Lifter's Lounge
I am working out with a buddy who was a former professional body builder ( he did competitions, etc). We are on a 3 day lifting of pulling, pressing and legs. The soreness I am experiencing lasts for days. I have never pushed this hard.

Does it seem possible, that I could tighten up while not eating ideally? Because when I have looked in the mirror that is what it looks like. I am just wondering if I am getting some gains for the fact that I have not hit the far corners of muscles like that before. I am not sure if that makes sense, the extra long squeezes and holds, seem to reach the very end of the muscle.

Just wondering if the recovery process is using some of my fat.

Forgive me if this is a total noob question, only in the last couple of years thanks to you guys have I tried to workout better. Before it was lifting and I got results but it was more doing some heavy weights and go home. Now I am trying to understand the science better, thanks.

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04-10-2016 10:18 PM
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Truth Teller Offline
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Post: #2109
RE: Lifter's Lounge
(04-10-2016 04:43 PM)Hannibal Wrote:  Has anyone ever done a single lift every day?

I'm not talking about doing only one lift, rather doing one particular lift every day in addition to what you already do.

Yes, it works, especially for lifts that require a lot of volume.

You just need to know how to load correctly.

"For you yourselves are aware that the Day of the Lord will come like a thief in the night" (1 Thess. 5:2)
04-11-2016 01:20 AM
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Merris Offline
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Post: #2110
RE: Lifter's Lounge
I was thinking of adding OHP and front squat to my routine. What I did before worked well and got me where I am, but seems there's a sticking point for me at 140 kg for the squat where my quads fail. Also, I've been neglecting the OHP for too long, I want to be more well-rounded in therms of performance. Anyone more experienced want to comment on the below? Also, my (recently tested) maxes in kg as below:

Deadlift 220
Bench 120
Squat 140

Bodyweight 90 kg

M:

1x5 deadlift
3x5 OHP
3x5 Front squat


W:
3x5 Bench
3x5 Back squat
3xf legraises
3x8 barbell rows

F:
3x5 Bench
3x5 Back squat
3xf legraises
3x8 barbell rows

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04-11-2016 01:35 AM
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Hannibal Offline
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Post: #2111
RE: Lifter's Lounge
(04-10-2016 10:03 PM)Anabasis to Desta Wrote:  I think it's a good method of bringing up to par a lagging muscle as long as you don't do it for too long.

Been doing high-rep/light-weight Gironda Neck Presses 6 times a week for the past couple of weeks. My upper chest has noticeably improved as a result. Did the same months ago with Facepulls at the end of each workout to improve my posture with great results. Got two baby fetuses popping out of my rear delts now.

I use the "one lift every day" as a sort of program to coast to greater strength gains, or develop proficiency in a movement through lots and lots of practice.

It makes sense to do it for bodybuilding purposes for a lagging bodypart, but I have used it in the past to quickly develop strength in a movement I'm not familiar with (like cleans or handstand pushups).

(04-11-2016 01:20 AM)Truth Teller Wrote:  Yes, it works, especially for lifts that require a lot of volume.

You just need to know how to load correctly.

That's what has me scratching my head about it, swings are a weird ass lift. One rep of a swing is not like one rep of the deadlift, there is no lowering of the weight and all the resistance is when the weight stops and you snap your hips forward to push the weight up. Time under tension is very small, so it makes sense to do a lot of swing reps.

I decided to go with doing swings every morning and timing myself for 5 minutes. Once I hit 100 swings in those five minutes I'll bump up the weight. It took some research to figure out what the guys on the strongfirst forum consider "proper volume". Apparently 500-800 swings a week is pretty common for the guys who do the simple and sinister program.

Currently on day 2 and my traps and hamstrings are thrashed. My cardio has also improved somewhat. My cardio has always been terrible so this tiny program is important for more than one reason (also I have to justify owning a T-handle and 100 lbs worth of plates).

“I have a very simple rule when it comes to management: hire the best people from your competitors, pay them more than they were earning, and give them bonuses and incentives based on their performance. That’s how you build a first-class operation.”
― Donald J. Trump

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: 04-12-2016 07:11 AM by Hannibal.)
04-12-2016 07:02 AM
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Oz. Offline
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Post: #2112
RE: Lifter's Lounge
(04-10-2016 04:43 PM)Hannibal Wrote:  Has anyone ever done a single lift every day?

Yes, as an olympic lifter we squat 5 times a week. When doing this you have to be careful of wearing out your joints, although we squat on every workout rarely do we go above 90% and always wear knee sleeves.

The squatting part of the program looks something like this (this is just one days example):

Warm-Up, 70% 2x4, 80% 2x4, 90% 2x3

(11-15-2014 09:06 AM)Little Dark Wrote:  This thread is not going in the direction I was hoping for.
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04-12-2016 08:58 AM
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Post: #2113
RE: Lifter's Lounge
Have to take an extended break on squats/deads due to a bulging disc. I went through a round of PT after seeing a doctor, but I re-injured myself doing an odd pull (not during weightlifting). Took it easy for a couple of weeks then did a light (compared to what I was lifting last year) deadlift. Sharp lumbar pain on one side.

Went back to the doctor and he's saying I really need core strengthening and flexibility.

I'm focusing on what I can do, and what I will be doing to replace my leg workouts. Probably a lot of one legged, body or light weight movements, plus sprints. The pain was bad today after doing a lot of standing yesterday, but a couple rounds of ibuprofen made it less of a distraction.

Got a cookbook, as I need to improve my meal planning and macros to lose the small belly I've developed. Could really stand to lose about 15-20lbs for summer. I've been making too many excuses for why I haven't done this, including my back pain.

I'm getting older, and it's not going to get any easier by slacking off.

04-12-2016 11:37 PM
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Post: #2114
RE: Lifter's Lounge
(04-12-2016 11:37 PM)philosophical_recovery Wrote:  Got a cookbook, as I need to improve my meal planning and macros to lose the small belly I've developed. Could really stand to lose about 15-20lbs for summer. I've been making too many excuses for why I haven't done this, including my back pain.

I'm getting older, and it's not going to get any easier by slacking off.

Sorry to hear about your recent injury. I hope it gets better. If you want to strip some fat quickly, may I suggest this thread started by Hannibal https://www.rooshvforum.com/thread-48982.html

I have done it twice both to good effect. And I sort of cheated both times by eating more than recommended but I was doing more exercise than suggested also.

Best of luck!

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04-13-2016 01:55 AM
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Post: #2115
RE: Lifter's Lounge
(04-06-2016 02:27 PM)General Stalin Wrote:  Had a great back workout last night.

Deadlift 12 x 2
Power clean 3 x 5
Lat Pull 3 x 12
DB Row 3 x 8
Pull Up (band assist) 4 x 7
CG Bench 4 x 8

Did this same routine again yesterday and added wide grip bent over barbell rows (Not pendlay rows - I did not do them that strict with my back parallel)

My deadlift form sucked. Really discouraged me for the rest of my workout. Feel like I need to go back to the drawing board with my DL. Lighten the weight up and focus on being strict as possible. Hips lifting too early and lower back rounding as result.

Also ripped open one of my calluses doing DB rows. Real deep flap. Haven't ripped it off yet as I don't want to expose the tender skin and put me out of commission from holding weight for the next several days.

Not a great week so far. On the plus side I got a new pair of kicks for lifting.

[Image: 600a699a96d9b48f5c36ac231cc8e094.jpg]
04-13-2016 03:25 PM
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redbeard Offline
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Post: #2116
RE: Lifter's Lounge
Grind that shit away, bro. Pumice stone in the shower everyday.

And of course learn proper grip.

http://youtube.com/watch?v=bTqNSgCmM2s
(This post was last modified: 04-13-2016 03:34 PM by redbeard.)
04-13-2016 03:33 PM
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RE: Lifter's Lounge
^ Great tip thanks for link to the video. Never even thought of that. Really just figured have insane calluses was part of pulling weight. This explains a lot.
04-13-2016 03:55 PM
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Post: #2118
RE: Lifter's Lounge
Personal OHP record this morning.

150 lbs for 3x3.

Part of it is because of different form. Mark Rippetoe recommends some hip movement to create a slight bounce. Most bodybuilders recommend no movement - pushing strictly up but Mark's form feels more natural.

Any of you guys know if Mark Rippetoe is right? Or is his advice invalid like his bullshit Starting Strength program?



(This post was last modified: 04-13-2016 04:16 PM by Anabasis to Desta.)
04-13-2016 04:12 PM
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RE: Lifter's Lounge
Rippetoe's recommended form works well if you eventually intend on performing the Olympic Press.

Otherwise, press straight overhead.

"For you yourselves are aware that the Day of the Lord will come like a thief in the night" (1 Thess. 5:2)
04-13-2016 05:25 PM
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RE: Lifter's Lounge
Ye, what Truth Teller says. I can add about 40lbs or so onto my OHP by doing this. It's basically a less good push press. Nothing wrong with a push press if it meets your goals.
04-13-2016 05:39 PM
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RE: Lifter's Lounge
recent PRs

SQ 3x3 315
DL 435
Bench 3x5 225
OHP 3x5 155
Pull ups 3x10 with 45 pounds around my waist
04-13-2016 06:39 PM
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RE: Lifter's Lounge
(04-13-2016 04:12 PM)Anabasis to Desta Wrote:  Personal OHP record this morning.

150 lbs for 3x3.

Part of it is because of different form. Mark Rippetoe recommends some hip movement to create a slight bounce. Most bodybuilders recommend no movement - pushing strictly up but Mark's form feels more natural.

Any of you guys know if Mark Rippetoe is right? Or is his advice invalid like his bullshit Starting Strength program?




As other's have said this is sort of a push press as you are getting a bit of a "bounce" using your hips. Not a strict military press.

Also, 150 lbs for 3 overhead? Thought you said you were a scrawny kid. That's strong.
04-13-2016 07:38 PM
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RE: Lifter's Lounge
(04-13-2016 04:12 PM)Anabasis to Desta Wrote:  Personal OHP record this morning.

150 lbs for 3x3.

Part of it is because of different form. Mark Rippetoe recommends some hip movement to create a slight bounce. Most bodybuilders recommend no movement - pushing strictly up but Mark's form feels more natural.

Any of you guys know if Mark Rippetoe is right? Or is his advice invalid like his bullshit Starting Strength program?




This is going to be a hairy guess, but I think the reason why Rippetoe changed the military press form to this weird bounce hip lift was because too many of the kids doing his program would get 3 plates on the squat, but they'd still be pressing like 100 lbs.

The reason why that is is because you squat with twice the frequency that you press and the overhead press takes a lot longer to grow.

Anyhow, if that way of pressing works for you and there's no pain, then go for it. Personally I'd rather push press. I trust the weight going up and loaded on the legs, rather than leaned back while it's loaded on I don't know where, then with a weird hip jerk forward to get the weight up.

I imagine that would be closer to how you'd get a large rock from shoulders to overhead.

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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.
04-13-2016 07:39 PM
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Post: #2124
RE: Lifter's Lounge
(04-13-2016 07:38 PM)General Stalin Wrote:  
(04-13-2016 04:12 PM)Anabasis to Desta Wrote:  Personal OHP record this morning.

150 lbs for 3x3.

Part of it is because of different form. Mark Rippetoe recommends some hip movement to create a slight bounce. Most bodybuilders recommend no movement - pushing strictly up but Mark's form feels more natural.

Any of you guys know if Mark Rippetoe is right? Or is his advice invalid like his bullshit Starting Strength program?

As other's have said this is sort of a push press as you are getting a bit of a "bounce" using your hips. Not a strict military press.

Also, 150 lbs for 3 overhead? Thought you said you were a scrawny kid. That's strong.

I remember i told you i used to be pretty scrawny at 135. Still feel small and weak compared to 70% of the guys on here.

We have very similar stats ... 6'1, 200 lbs, 13% bf, 15.5" arms, 43' chest ...
(This post was last modified: 04-13-2016 08:02 PM by Anabasis to Desta.)
04-13-2016 07:51 PM
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RE: Lifter's Lounge
(04-13-2016 07:51 PM)Anabasis to Desta Wrote:  
(04-13-2016 07:38 PM)General Stalin Wrote:  
(04-13-2016 04:12 PM)Anabasis to Desta Wrote:  Personal OHP record this morning.

150 lbs for 3x3.

Part of it is because of different form. Mark Rippetoe recommends some hip movement to create a slight bounce. Most bodybuilders recommend no movement - pushing strictly up but Mark's form feels more natural.

Any of you guys know if Mark Rippetoe is right? Or is his advice invalid like his bullshit Starting Strength program?

As other's have said this is sort of a push press as you are getting a bit of a "bounce" using your hips. Not a strict military press.

Also, 150 lbs for 3 overhead? Thought you said you were a scrawny kid. That's strong.

I remember i told you i used to be pretty scrawny at 135. Still feel small and weak compared to 70% of the guys on here.

We have very similar stats ... 6'1, 200 lbs, 13% bf, 15.5" arms, 43' chest ...

You're about the exact same size, but you have about 8 lbs on me and likely a little leaner. We ought to bro out one of these days.



04-13-2016 08:13 PM
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