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Lifter's Lounge
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H1N1 Offline
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Post: #2451
RE: Lifter's Lounge
(06-05-2016 07:54 PM)Anabasis to Desta Wrote:  Good job.

But I've found that Deadlifts don't suffer that much from cutting. Bench is where most people notice significant strength loss during a cut.

I solved this problem by not having a strong bench in the first place.
06-06-2016 12:55 PM
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gske Offline
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Post: #2452
RE: Lifter's Lounge
Do you guys have any tips for the hot months right now? My gym has no ac and at 9pm it is still around 35°C inside.

I thought about lifting before going to work but I have some trouble with post work out sweat.
06-06-2016 02:06 PM
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Laurifer Offline
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Post: #2453
RE: Lifter's Lounge
I should post in here from time to time.

Second time doing a high weight - low rep routine today, hitting chest, shoulders, and back. Worked up a great sweat and feeling more sore from this type of routine.

Also nailed my usual one rep max on dead lift: 305 lbs. Starting to feel the courage to try to go heavier next time.

Dead lifting and back workouts have done great things for my posture.

(06-06-2016 02:06 PM)gske Wrote:  Do you guys have any tips for the hot months right now? My gym has no ac and at 9pm it is still around 35°C inside.

I thought about lifting before going to work but I have some trouble with post work out sweat.

Lifting in extreme heat sucks. Stay hydrated and find a cold shower afterwards.
06-06-2016 04:41 PM
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H1N1 Offline
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Post: #2454
RE: Lifter's Lounge
(06-06-2016 02:06 PM)gske Wrote:  Do you guys have any tips for the hot months right now? My gym has no ac and at 9pm it is still around 35°C inside.

I thought about lifting before going to work but I have some trouble with post work out sweat.

As Laurifer said, drink plenty of water.

Try to lift with a partner if you can.

Avoid high risk lifts like cleans and front squats which are quite easy to pass out from as it is (don't ask me how I know this).

The heat can make you quite lethargic, which is the wrong state of mind for a max effort lift, so my gut instinct is that you should stick to lighter weights and higher reps, where absolute concentration is less critical than it is with doubles and triples with weights that could really hurt you if you got out of your groove.

Take some paracetamol with you to the gym, as exertion headaches are common enough from hard training, without adding the headaches you get from stuffy environments on top of that.

Embrace the fact that it is going to suck. There's great mental strength to be drawn from training in uncomfortable surroundings. I train in an open, unheated, starkly lit garage year round. In winter that means I'm lifting in below zero conditions very often, with just an outdoor light to cast a few rays on proceedings. I end up doing all my hill sprints in the dark 6 months of the year. You just have to learn to accept that it is going to test your resolve, and that the change in season will be sweeter when it comes.
06-06-2016 05:19 PM
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General Stalin Offline
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Post: #2455
RE: Lifter's Lounge
(06-05-2016 05:09 PM)Anabasis to Desta Wrote:  Article by Dorian Yates regarding back training and how underhand, narrow grip pulls work the lats much more effectively than common the wide-grip pronated. Lats have improved in like 2 weeks - no joke. Shamelessly copy-pasting it here ...

Edit: If your gym doesn't have a Nautilus Pullover Machine like mine, you can do this. Dumbell pullovers DO NOT work nearly as well as these. Some dudes at the gym might stare at you but I guarantee that a week later, you'll see a couple bros doing the same. It's THAT effective.




I actually do this movement with an EZ curl bar over the back of the bench. Let your arm full extend almost dropping the weight to the floor behind your head, then pull it up over you head.





Now, I personally don't pull the bar that far over my torso, I pull it just over my face then back down - but then again I tend to do this movement as part of a pull over complex including skull crushers and close grip press.

@birthday cat

Thanks for the link I checked it out. This review video is informative:





Unfortunately it does seem like the lack of volume with this program might not be optimal for my growth. My current program is very power lifting oriented. Each workout is focused around either bench, squat, deadlift, or overhead press, and there is a lot of volume involved.
06-07-2016 12:32 AM
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philosophical_recovery Offline
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Post: #2456
RE: Lifter's Lounge
I thought that pullovers are supposed to be done with straight arms, not bent elbows? The cable pullover looks a lot more like what I'm used to than the EZ bar one.

06-07-2016 01:13 AM
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RexImperator Offline
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Post: #2457
RE: Lifter's Lounge
Look up Lying Tricep Extensions. Rippetoe has a video on it.

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et Thybrim multo spumantem sanguine cerno
06-07-2016 06:31 AM
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philosophical_recovery Offline
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Post: #2458
RE: Lifter's Lounge
100x10 + 100x9 + 90x10 strict OHP, which is a little less than what I should be able to do with my 1rm according to the calculator. But, I trust the volume as more representative of my strength than a 1rm.

Had to stop taking creatine. I thought that I could overcome the sleeplessness issue with it, but it really started to get to me. Fast pulse all the time, could not get to sleep until 2 hours later than I needed to in order to get 8 hours, and even then was having trouble. Got really twitchy arms, and generally felt highly distracted in the evenings.

~36 hours since I had creatine last and I'm already feeling better. However, it definitely seemed to be enhancing my thinking. Not much I can do to counter the sleeping issue, which is killer. I tried hydrating a bunch, teas that are suppose to make you drowsy, and a few other things, but I can't take laying in bed with a hard, fast pulse at midnight when I'm waking up at 5am that well. It wears me out.

06-07-2016 07:46 PM
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redbeard Offline
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Post: #2459
RE: Lifter's Lounge
(05-29-2016 06:06 PM)birthday cat Wrote:  ^ Weight training for explosiveness. The more advanced you are in terms of strength and knowledge of how to do olympic/power lifts - the more you will want to focus on those lifts. Sprints, cleans, snatches, push presses, plyo/clapping push-ups, etc.

I made a post with this link https://www.t-nation.com/training/too-much-muscle a few days ago but probably didn't explain it enough. It's an interview with Pendlay that covers several topics related to training for athletes such as olympic lifters, football players and rugby players.

I've never push pressed, always did strict OHP. Whenever people would try to wean me over to push press I rationalized that my OHP weak point wasn't getting out of the hole, it was halfway up. How would push press help me? Ohh ye of little faith...

After reading this Pendlay article I decided to give push press a try. I was bored with strict OHP, hate doing seated presses, and could never get BTN to feel right.

My OHP 1RM is 148 lbs. I started push pressing 110 lbs for a few sets last week to get a feeling for the movement, nothing crazy, then last night I loaded up 143 lbs and grinded it out. I hit five on the second set and afterward I was toast. Holy chit. Could not squeeze out a double. Finished up my workout fine but woke up with such upper back/rear delt DOMS that I felt like I was wearing a backpack all day.

Push press is awesome. 10/10 would lift. Thanks birthday cat Thumb up
06-07-2016 09:17 PM
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philosophical_recovery Offline
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Post: #2460
RE: Lifter's Lounge
(06-07-2016 09:17 PM)redbeard Wrote:  
(05-29-2016 06:06 PM)birthday cat Wrote:  ^ Weight training for explosiveness. The more advanced you are in terms of strength and knowledge of how to do olympic/power lifts - the more you will want to focus on those lifts. Sprints, cleans, snatches, push presses, plyo/clapping push-ups, etc.

I made a post with this link https://www.t-nation.com/training/too-much-muscle a few days ago but probably didn't explain it enough. It's an interview with Pendlay that covers several topics related to training for athletes such as olympic lifters, football players and rugby players.

I've never push pressed, always did strict OHP. Whenever people would try to wean me over to push press I rationalized that my OHP weak point wasn't getting out of the hole, it was halfway up. How would push press help me? Ohh ye of little faith...

After reading this Pendlay article I decided to give push press a try. I was bored with strict OHP, hate doing seated presses, and could never get BTN to feel right.

My OHP 1RM is 148 lbs. I started push pressing 110 lbs for a few sets last week to get a feeling for the movement, nothing crazy, then last night I loaded up 143 lbs and grinded it out. I hit five on the second set and afterward I was toast. Holy chit. Could not squeeze out a double. Finished up my workout fine but woke up with such upper back/rear delt DOMS that I felt like I was wearing a backpack all day.

Push press is awesome. 10/10 would lift. Thanks birthday cat Thumb up

I'm curious how this progresses. Sounds like we're pushing similar weight? Last time I went balls out on strict OHP it was 140 or 145, can't remember.

Going from 5x5 variants-> 531 -> Arnold Splits was a big change. Very cautious on dynamic movements with the back injury I'm trying to recover from. Probably will wait until I can hammer out 2 plates in the squat rack again before doing anything olympic.

06-07-2016 09:40 PM
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RexImperator Offline
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Post: #2461
RE: Lifter's Lounge
The Push Press is good because you can go heavier than a strict press and you get the benefit of lowering that extra weight on the eccentric portion.

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06-07-2016 10:38 PM
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birthday cat Offline
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Post: #2462
RE: Lifter's Lounge
redbeard - glad to hear the push press worked for you

Overhead pressing has been a weakness for me due to an old shoulder injury. So I've read a lot about it and done a million stretches to reduce the imbalances I have. The best upper body / shoulder stretch for me is shoulder dislocations with a broomstick - elbows always completely locked out and move the broomstick slowly - https://www.youtube.com/watch?v=XKLVlYt2Ioc

I recently added push press and switched to Rippetoe's latest shoulder press technique with the hip bump since that hip bump helps at the weak spot at the bottom of the shoulder press.

Somewhere I read Pendlay saying something like - how much you can bench press is simply a result of your bench pressing but shoulder press is more complex, how much you can shoulder press is a result of your shoulder press, push press, bench press, and incline bench press.
06-08-2016 10:29 AM
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MiscBrah Offline
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Post: #2463
RE: Lifter's Lounge
Here's a thought that's been in my head recently

Why can women use birth control from a very young age (sometimes as young as 13) and suffer no/limited health effects?

Whereas, men are told they should wait to use testosterone until they're 21 at the very least, most say 25 is ideal, and most doctors won't even consider proscribing until 30.
06-08-2016 10:42 AM
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alexdagr81 Offline
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Post: #2464
RE: Lifter's Lounge
(06-08-2016 10:42 AM)MiscBrah Wrote:  Here's a thought that's been in my head recently

Why can women use birth control from a very young age (sometimes as young as 13) and suffer no/limited health effects?

Whereas, men are told they should wait to use testosterone until they're 21 at the very least, most say 25 is ideal, and most doctors won't even consider proscribing until 30.

The theory is that as a teen, your body is secreting so much testosterone that you shouldn't even be touching roids.
06-08-2016 11:14 AM
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Hannibal Offline
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Post: #2465
RE: Lifter's Lounge
I thought the theory was that your body is still growing in your teenage years, so to add testosterone would be to teach the body that it doesn't have to make it's own, thus fucking over your endocrine system for the rest of the time you're not taking it.

I know negative nothing about steroids, but that's what I was told about them for teenagers.

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06-08-2016 01:49 PM
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MiscBrah Offline
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Post: #2466
RE: Lifter's Lounge
Yeah, I get that. Nothing good comes from taking Anabolic Steroids as a teenager. I just don't understand why girls can get birth control easily prescribed and then not suffer significant health effects. They are shutting down their endogenous hormone production after all.
(This post was last modified: 06-08-2016 02:18 PM by MiscBrah.)
06-08-2016 02:17 PM
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General Stalin Offline
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Post: #2467
RE: Lifter's Lounge
Why do so many fitness diet plans recommend sweet potatoes over any other kind of potato? Is it the potassium content? The amount of sugar in 1 sweet potato is through the fucking roof. I don't get how they are somehow better than a russet, red, or any other flavorless tuber.
06-08-2016 02:43 PM
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WestIndianArchie Offline
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Post: #2468
RE: Lifter's Lounge
Sweet potatoes are less blood sugar raising than white potatoes.

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06-08-2016 02:54 PM
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storm Offline
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Post: #2469
RE: Lifter's Lounge
Moved to a powerlifting gym from a commercial gym. Buckets of chalk lying around, smelling salts next to the Olympic platforms. I am bottom 25% there if I want to be generous. Lots of upwards room to grow.

If you're going to try, go all the way. There is no other feeling like that. You will be alone with the gods, and the nights will flame with fire. You will ride life straight to perfect laughter. It's the only good fight there is.

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06-08-2016 03:08 PM
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ginatingles Offline
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Post: #2470
RE: Lifter's Lounge
Could anyone recommend new routine after stronglifts 5x5?

I'm 25yr, 6ft tall, 200lbs(90kg).

My stats after 1,5 year in the gym:

Deadlift: ~286 lbs (130kg) 5x5
Bench Press: ~165 lbs (75kg) 5x5
Squats: ~242 lbs (110kg) 5x5

It seems I can't move past those weights with this program.

I'd like to:
-Cut from 200lbs (90kg) to 187 lbs (85 kg)
-Keep getting stronger with main 3 lifts
-Add some hypertrophy exercises
06-08-2016 04:45 PM
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H1N1 Offline
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Post: #2471
RE: Lifter's Lounge
(06-08-2016 04:45 PM)ginatingles Wrote:  Could anyone recommend new routine after stronglifts 5x5?

I'm 25yr, 6ft tall, 200lbs(90kg).

My stats after 1,5 year in the gym:

Deadlift: ~286 lbs (130kg) 5x5
Bench Press: ~165 lbs (75kg) 5x5
Squats: ~242 lbs (110kg) 5x5

It seems I can't move past those weights with this program.

I'd like to:
-Cut from 200lbs (90kg) to 187 lbs (85 kg)
-Keep getting stronger with main 3 lifts
-Add some hypertrophy exercises

What are you trying to achieve with your training?

Are you trying to look a certain way, perform a certain way, or both?

You say you want to progress with the main 3 lifts, are you specifically looking to be a powerlifter?

Do you want to cut before you 'keep getting stronger with the main 3 lifts'? When do you want to weigh 187lbs by, and why such a specific number?

Without specific goals, noone can advise you on a program to follow. If you are going to put your training in the hands of strangers on the internet, it would be wise to give them enough information to allow them to help you hit measurable goals.
06-08-2016 05:19 PM
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Hannibal Offline
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Post: #2472
RE: Lifter's Lounge
(06-08-2016 02:43 PM)General Stalin Wrote:  Why do so many fitness diet plans recommend sweet potatoes over any other kind of potato? Is it the potassium content? The amount of sugar in 1 sweet potato is through the fucking roof. I don't get how they are somehow better than a russet, red, or any other flavorless tuber.

You can thank the paleotards for that, much like you can thank the hippies for sky high quinoa prices. Sweet potatoes used to be cheap as shit.

They're not a grain, so the paleo community won't stop talking about them.

They're not a typical crop, so hippies won't fuck off about them either.

They have more vitamins than your average potato so their popularity is high as a "health food".

I also believe that savvy nutritionists recommend a sweet potato or two every day to trick their clients into healthy food choice compliance.

You see this same hamster wheel spinning with the insane mental gymnastics some folks come up with to justify their paleo [insert whatever retarded combination of almond flour and goat cheese to create a not paleo food] choices.

See! Healthy eating isn't so bad after all!


@ginatingles

I would recommend something like 5/3/1 with the Boring but Big template and maybe do intermittent fasting a couple times a week if you don't want to count calories.

At the very least it will have more variety than Stronglifts.

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06-08-2016 05:23 PM
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Sidney Crosby Offline
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Post: #2473
RE: Lifter's Lounge
I ordered Dextrose powder online to add a scoop to my post workout shake. First time I tried it today, tastes sugary as fuck and kind of gross but it's supposedly pretty effective for gains. Was more of a "chore" to drink than the usual half decent tasting shake I'm used to.
06-08-2016 05:52 PM
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RexImperator Offline
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Post: #2474
RE: Lifter's Lounge
Huh? It tastes like sugar but it's a little less sweet. It's glucose, basically.

I buy it at a homebrew shop.

Bella, horrida bella
et Thybrim multo spumantem sanguine cerno
(This post was last modified: 06-08-2016 05:56 PM by RexImperator.)
06-08-2016 05:56 PM
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Post: #2475
RE: Lifter's Lounge
@ginatingles, I'd recommend you do Mastodon from Greyskull, Lift Fast Get Big from Chad Waterbury, and if you want to look really pretty, The Superhero Bulking programme from Greg Gallagher or the one with the same name (which is damn weird) from John Romaniello.

All of them are solid and I think would mesh with your goals. Don't be turned off by the "bulking" aspect. If you're going for a recomp, I highly suggest Anthony Mychal's Chaos bulk. It simplified Carb Cycling and macronutrient intake for me in a big way. I haven't deviated from it since.
06-08-2016 09:07 PM
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