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Lifter's Lounge
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Sidney Crosby Offline
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Post: #3051
RE: Lifter's Lounge
I'm in a 3rd world country right now and going to the gym lately kind of sucks. All the machines seem like they were made in the some back alley, weights all over the place and all the cable machines have such a huge drag on them and feel like they are about to break apart every rep. There isn't even any eye candy or a water fountain.

Makes me really appreciate my local gym more, even though it's probably nothing compared to what some of you guys are used to.
11-09-2016 03:05 PM
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H1N1 Offline
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Post: #3052
RE: Lifter's Lounge
(11-09-2016 01:02 PM)Merris Wrote:  
(11-07-2016 01:26 PM)H1N1 Wrote:  Great work Merris, strong numbers.

Thanks. Still not at my goals though. 140 kg bench, 200 kg sqwaaats seem really close now. 250 kg deadlifts not so much.

Also, I think I might have a problem with recovery. If I go really heavy on Mondays (which I try to do every session), my deadlifts on Wednesday are absolute shite. I've now twice in a row failed 240 kg (a weight I've lifted before) and am having a bad time lifting 230 kg. I'll try next week if I just cut off all assistance on Monday and just do heavy squats and OHP, have a bigger breakfast and a smaller lunch on wednesday. Maybe deadlifts work better then. At least my OHP is getting slowly better. Got 5, 4, 3, 3 with 62,5 kg today.

I'll try doing 180 kg squats on Friday. Should be fun.

That's not surprising. I don't know if you're assisted or not, but if not, then it definitely gets *much* harder to recover from heavy training as you get to higher weights. Cutting everything that's surplus if you're peaking makes sense. The other thing I find works very well for me is simply reducing the number of goals I focus on at a time. Trying to get your bench, squat and dead up high all at the same time, for the first time, might be more than your body can recover from.

At the moment I am focused on hitting a bodyweight clean and strict press by Xmas, and hitting 2xbw front squat arse-to-heels in the same time frame. My training is basically clean&press, front squats, and a ton of chinups, then a few high volume sets of rows, a few dumbell overhead variations (snatch, press etc) and some one arm pushups to get a little bit of high rep volume that doesn't tax my recovery but works the muscles and movements.

Accidentally got my first muscle up the other night, which I was pleased with.
11-09-2016 04:42 PM
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Merris Offline
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Post: #3053
RE: Lifter's Lounge
(11-09-2016 04:42 PM)H1N1 Wrote:  
(11-09-2016 01:02 PM)Merris Wrote:  
(11-07-2016 01:26 PM)H1N1 Wrote:  Great work Merris, strong numbers.

Thanks. Still not at my goals though. 140 kg bench, 200 kg sqwaaats seem really close now. 250 kg deadlifts not so much.

Also, I think I might have a problem with recovery. If I go really heavy on Mondays (which I try to do every session), my deadlifts on Wednesday are absolute shite. I've now twice in a row failed 240 kg (a weight I've lifted before) and am having a bad time lifting 230 kg. I'll try next week if I just cut off all assistance on Monday and just do heavy squats and OHP, have a bigger breakfast and a smaller lunch on wednesday. Maybe deadlifts work better then. At least my OHP is getting slowly better. Got 5, 4, 3, 3 with 62,5 kg today.

I'll try doing 180 kg squats on Friday. Should be fun.

That's not surprising. I don't know if you're assisted or not, but if not, then it definitely gets *much* harder to recover from heavy training as you get to higher weights. Cutting everything that's surplus if you're peaking makes sense. The other thing I find works very well for me is simply reducing the number of goals I focus on at a time. Trying to get your bench, squat and dead up high all at the same time, for the first time, might be more than your body can recover from.

At the moment I am focused on hitting a bodyweight clean and strict press by Xmas, and hitting 2xbw front squat arse-to-heels in the same time frame. My training is basically clean&press, front squats, and a ton of chinups, then a few high volume sets of rows, a few dumbell overhead variations (snatch, press etc) and some one arm pushups to get a little bit of high rep volume that doesn't tax my recovery but works the muscles and movements.

Accidentally got my first muscle up the other night, which I was pleased with.

Not assisted. Not even a belt, shoes or straps. I'm not willing to put in the time and effort to counteract the potential side effects for the positives I could get from it now. Oh well, if I can't get a 250 DL this year, I'll do it next year. 2 out of 3 is ok, next yeard I'll then just have to start repping my PR's from this year not to feel like a shit. Basically my four goals are to raise the weights in bench, OHP, squats and deadlifts. It's a very simple approach that's worked very well thus far.

Do you have any tips on approaching the OHP part of the clean and press? OHP is clearly my weakest lift and I need to get it up to part with the rest of my stuff.

Speed is the lack of useless processes
11-09-2016 05:00 PM
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H1N1 Offline
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Post: #3054
RE: Lifter's Lounge
(11-09-2016 05:00 PM)Merris Wrote:  
(11-09-2016 04:42 PM)H1N1 Wrote:  
(11-09-2016 01:02 PM)Merris Wrote:  
(11-07-2016 01:26 PM)H1N1 Wrote:  Great work Merris, strong numbers.

Thanks. Still not at my goals though. 140 kg bench, 200 kg sqwaaats seem really close now. 250 kg deadlifts not so much.

Also, I think I might have a problem with recovery. If I go really heavy on Mondays (which I try to do every session), my deadlifts on Wednesday are absolute shite. I've now twice in a row failed 240 kg (a weight I've lifted before) and am having a bad time lifting 230 kg. I'll try next week if I just cut off all assistance on Monday and just do heavy squats and OHP, have a bigger breakfast and a smaller lunch on wednesday. Maybe deadlifts work better then. At least my OHP is getting slowly better. Got 5, 4, 3, 3 with 62,5 kg today.

I'll try doing 180 kg squats on Friday. Should be fun.

That's not surprising. I don't know if you're assisted or not, but if not, then it definitely gets *much* harder to recover from heavy training as you get to higher weights. Cutting everything that's surplus if you're peaking makes sense. The other thing I find works very well for me is simply reducing the number of goals I focus on at a time. Trying to get your bench, squat and dead up high all at the same time, for the first time, might be more than your body can recover from.

At the moment I am focused on hitting a bodyweight clean and strict press by Xmas, and hitting 2xbw front squat arse-to-heels in the same time frame. My training is basically clean&press, front squats, and a ton of chinups, then a few high volume sets of rows, a few dumbell overhead variations (snatch, press etc) and some one arm pushups to get a little bit of high rep volume that doesn't tax my recovery but works the muscles and movements.

Accidentally got my first muscle up the other night, which I was pleased with.

Not assisted. Not even a belt, shoes or straps. I'm not willing to put in the time and effort to counteract the potential side effects for the positives I could get from it now. Oh well, if I can't get a 250 DL this year, I'll do it next year. 2 out of 3 is ok, next yeard I'll then just have to start repping my PR's from this year not to feel like a shit. Basically my four goals are to raise the weights in bench, OHP, squats and deadlifts. It's a very simple approach that's worked very well thus far.

Do you have any tips on approaching the OHP part of the clean and press? OHP is clearly my weakest lift and I need to get it up to part with the rest of my stuff.

I don't know if I'm the person to ask about overhead - except for the fact that I have tried just about every single way under the sun to get my numbers up, and have failed with most. I do think it is the ultimate lift. What's failed for me with overhead (but has worked fine for other lifts): 5/3/1, Starting Strength, GZCL, various volume based approaches.

What I've been doing for overhead is training it twice a week, always with singles and some triples.

So,

OH day 1: c&p 5xsingles @93% of TM, 5x3 @85%, supersetted with deadhang bodyweight chins for 100 reps in sets of 8-10. Then 2x behind the neck press @50% of TM for max reps.

OH day 2: c&p work up to a single at my TM in 4 or 5 sets, then [email protected] 85%, SS weighted chins for 7 sets of 5, then light dumbbell overhead presses for 3x max reps shooting for about 60-70 total reps.

I do my squat day in the middle working up to a max set of 5, with some light bench in between sets and some rows and bodyweight squats to finish, and day 4 of an 8 day cycle is cleans, some one arm pushups, DB snatches and more rows, all light and for high reps. This is a less intense day that works the muscles and keeps movement patterns efficient but which requires very little recovery from. Training like this, my numbers have seriously shifted, because it's much less volume than I am used to. My OHP has gone up nearly 10kg in 2.5 months. I'm 82.5kg, and my strict press max is 79kg.

Through trial and error I have found that heavy singles with a little, but heavy, back off work are the only way I can get strong at overhead press.
11-09-2016 05:21 PM
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Post: #3055
RE: Lifter's Lounge
(11-09-2016 01:02 PM)Merris Wrote:  
(11-07-2016 01:26 PM)H1N1 Wrote:  Great work Merris, strong numbers.

Thanks. Still not at my goals though. 140 kg bench, 200 kg sqwaaats seem really close now. 250 kg deadlifts not so much.

Also, I think I might have a problem with recovery. If I go really heavy on Mondays (which I try to do every session), my deadlifts on Wednesday are absolute shite. I've now twice in a row failed 240 kg (a weight I've lifted before) and am having a bad time lifting 230 kg. I'll try next week if I just cut off all assistance on Monday and just do heavy squats and OHP, have a bigger breakfast and a smaller lunch on wednesday. Maybe deadlifts work better then. At least my OHP is getting slowly better. Got 5, 4, 3, 3 with 62,5 kg today.

Deadlift heavy on Monday, do 50% or less on Wed., then go for it next Monday.

"For you yourselves are aware that the Day of the Lord will come like a thief in the night" (1 Thess. 5:2)
11-09-2016 06:54 PM
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realologist Offline
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Post: #3056
RE: Lifter's Lounge
Merris

I used to have a weak OHP now it's probably my 2nd strongest lift behind squat.

I think H1N1 touched on the key and that is doing a solid amount of reps near your max even though I would organize mine slightly different.

Something counter intuitive that I think helps jump Strict OHP is doing Push Press instead. The increased weight you can put up can help you bust through some weights you may have stalled at before. It may help with the mental barriers of putting up new PR's too.
11-09-2016 07:13 PM
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fortysix Offline
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Post: #3057
RE: Lifter's Lounge
Can someone help me out with this:

When I deadlift with the form that feels most comfortable to me, I either hit, pinch, or clip my balls or long-fellow.

I believe that the issue may be that my arms a bit shorter than typical for a good deadlifter physique, so the bar naturally rests right on top of my nuts at the top of the set.

I've been trying to avoid hitting my nuts by moving my hips in a bit of an unnatural position and immediately lifting the bar higher than my nuts up to my pelvic area, or sliding the bar up my thighs on the last part of my deadlift to "rise" my nuts. I've also tried to compensate by taking a wider grip, so the bar naturally sits at a higher position at the end of my set - but this is not very comfortable for heavier sets.

Is this something that other deadlifters deal with, or is it just a problem with my physique?

Is my form off?

Thoughts?
(This post was last modified: 11-09-2016 07:42 PM by fortysix.)
11-09-2016 07:42 PM
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realologist Offline
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Post: #3058
RE: Lifter's Lounge
(11-09-2016 07:42 PM)fortysix Wrote:  Can someone help me out with this:

When I deadlift with the form that feels most comfortable to me, I either hit, pinch, or clip my balls or long-fellow.

I believe that the issue may be that my arms a bit shorter than typical for a good deadlifter physique, so the bar naturally rests right on top of my nuts at the top of the set.

I've been trying to avoid hitting my nuts by moving my hips in a bit of an unnatural position and immediately lifting the bar higher than my nuts up to my pelvic area, or sliding the bar up my thighs on the last part of my deadlift to "rise" my nuts. I've also tried to compensate by taking a wider grip, so the bar naturally sits at a higher position at the end of my set - but this is not very comfortable for heavier sets.

Is this something that other deadlifters deal with, or is it just a problem with my physique?

Is my form off?

Thoughts?

Compression shorts/underwear should solve the problem.
11-09-2016 08:00 PM
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H1N1 Offline
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Post: #3059
RE: Lifter's Lounge
(11-09-2016 07:13 PM)realologist Wrote:  Merris

I used to have a weak OHP now it's probably my 2nd strongest lift behind squat.

I think H1N1 touched on the key and that is doing a solid amount of reps near your max even though I would organize mine slightly different.

Something counter intuitive that I think helps jump Strict OHP is doing Push Press instead. The increased weight you can put up can help you bust through some weights you may have stalled at before. It may help with the mental barriers of putting up new PR's too.

This goes to show how variable individual training efficacy can be. For me personally, nothing caused my to spin my wheels more that push pressing when I hit a strict press plateau. It gave the illusion of progress because I could start putting up bigger weights. However, all it really did was take time from working on the part of the strict press, and the movement in general, that I was struggling with and measuring progress by, rather than doubling down on it. I don't know how tall realologist is, but it may make a difference. I am 6'1 with long-ish arms and unremarkable width across the shoulders - not a natural presser at all. For me, I think the ROM is too great for PP to benefit OHP, but this may be broscience.

Realologist and I may both be right, or both be wrong for your individual physiognomy. I do think that the OHP benefits from working with lower reps closer to a max, and that reps are a less effective way of building strength on OHP for many people than they are for other lifts.
11-10-2016 04:09 AM
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Post: #3060
RE: Lifter's Lounge
I am sure this is common question but I must ask. What about stalling at military press? Can't increase weight from 78 pounds for at least one week*.
11-10-2016 04:49 AM
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king bast Offline
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Post: #3061
RE: Lifter's Lounge
(11-09-2016 05:00 PM)Merris Wrote:  
(11-09-2016 04:42 PM)H1N1 Wrote:  
(11-09-2016 01:02 PM)Merris Wrote:  
(11-07-2016 01:26 PM)H1N1 Wrote:  Great work Merris, strong numbers.

Thanks. Still not at my goals though. 140 kg bench, 200 kg sqwaaats seem really close now. 250 kg deadlifts not so much.

Also, I think I might have a problem with recovery. If I go really heavy on Mondays (which I try to do every session), my deadlifts on Wednesday are absolute shite. I've now twice in a row failed 240 kg (a weight I've lifted before) and am having a bad time lifting 230 kg. I'll try next week if I just cut off all assistance on Monday and just do heavy squats and OHP, have a bigger breakfast and a smaller lunch on wednesday. Maybe deadlifts work better then. At least my OHP is getting slowly better. Got 5, 4, 3, 3 with 62,5 kg today.

I'll try doing 180 kg squats on Friday. Should be fun.

That's not surprising. I don't know if you're assisted or not, but if not, then it definitely gets *much* harder to recover from heavy training as you get to higher weights. Cutting everything that's surplus if you're peaking makes sense. The other thing I find works very well for me is simply reducing the number of goals I focus on at a time. Trying to get your bench, squat and dead up high all at the same time, for the first time, might be more than your body can recover from.

At the moment I am focused on hitting a bodyweight clean and strict press by Xmas, and hitting 2xbw front squat arse-to-heels in the same time frame. My training is basically clean&press, front squats, and a ton of chinups, then a few high volume sets of rows, a few dumbell overhead variations (snatch, press etc) and some one arm pushups to get a little bit of high rep volume that doesn't tax my recovery but works the muscles and movements.

Accidentally got my first muscle up the other night, which I was pleased with.

Not assisted. Not even a belt, shoes or straps. I'm not willing to put in the time and effort to counteract the potential side effects for the positives I could get from it now. Oh well, if I can't get a 250 DL this year, I'll do it next year. 2 out of 3 is ok, next yeard I'll then just have to start repping my PR's from this year not to feel like a shit. Basically my four goals are to raise the weights in bench, OHP, squats and deadlifts. It's a very simple approach that's worked very well thus far.

Do you have any tips on approaching the OHP part of the clean and press? OHP is clearly my weakest lift and I need to get it up to part with the rest of my stuff.


Have you tried using bands?

After hearing Joe Rogans podcast with Louis Simmonds where he said they don't even bother doing conventional deadlifts in his gym, they use bands for everything.





That led me to this video -





I bought a couple of green bands that supposedly provide 100-120lbs of resistance each and have been giving them a bit of a try.

They provide extra resistance at the last point of the lift, which seems counter intuitive for an OHP, since the sticking point is usually at the start, but they make you lift in a different way, and get you used to exploding. After doing a few sets with bands, I can take them off, swap them for weight and almost throw the barbell overhead.

It's only been a few weeks, haven't used them for every workout, and haven't tested a 1rm since, I can't point to any objective results yet, but if Louis Simmonds is preaching them, its pretty likely there's something to it.
11-10-2016 05:11 AM
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Post: #3062
RE: Lifter's Lounge
(11-10-2016 04:49 AM)sterling_archer Wrote:  I am sure this is common question but I must ask. What about stalling at military press? Can't increase weight from 78 pounds for at least one week*.

Military press is a very common one to stall at. One week without being able to increase the weight should not be classed as a stall for MP. One month without moving the weight is not a stall once you reach a certain point - gains are particularly hard won with MP, unless you are CrashBangWallop who seemingly left the womb able to MP a small country. For the rest of us, it is often an unforgiving, bastard lift.

Without any information on how you are training your OHP, how often, what reps, how much progress you've made in what timeframe, and how heavy you are, it will be very difficult to give any specific advice.
11-10-2016 05:32 AM
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Post: #3063
RE: Lifter's Lounge
So to clarify little. I started 6 weeks ago with SS at home, I said before that I instead bench press and squat (great chance of injury), equivalent BW exercises from Convict Conditioning.

I weighed 136 pounds at beginning and went with increasing 5 - 10 pounds per session on all exercises. So week and a half ago I got to the 78 pounds for MP and haven't increased since so I thought this is stalling. Btw, its 3 x 5 for the working sets like SS program says.

So I shouldn't worry?
11-10-2016 05:48 AM
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H1N1 Offline
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Post: #3064
RE: Lifter's Lounge
This is the trouble with a lot of 'beginner' programs - they are a lot like peaking programs. You experience rapid improvements for a short period, and then it becomes hard to make gains past that.

No - you shouldn't worry. If you can do 3x5, you can either stay at that weight until you can do 3x8, or add 5lbs, and do however many reps you can do until you can get 3x5. Personally, if I were doing 3x5 in straight sets, and I put up the weight and did 5, 4, 3 reps in my first three sets, I'd rest for a couple more minutes, and try to then do another set that brought me up to 15 total reps. That, in my view, whilst you're still not very strong, is the best way to improve quickly,since the weights you're using are not very taxing on your recovery.
11-10-2016 05:55 AM
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Post: #3065
RE: Lifter's Lounge
I'll try your advice upping the weight and do however I can until 3 x 5. Btw, I suspect that I could up the weight yesterday but I wanted to have better form at lower weight (thus hindering progress) then bad form at higher weight.
11-10-2016 06:59 AM
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RE: Lifter's Lounge
(11-10-2016 05:11 AM)king bast Wrote:  
(11-09-2016 05:00 PM)Merris Wrote:  
(11-09-2016 04:42 PM)H1N1 Wrote:  
(11-09-2016 01:02 PM)Merris Wrote:  
(11-07-2016 01:26 PM)H1N1 Wrote:  Great work Merris, strong numbers.

Thanks. Still not at my goals though. 140 kg bench, 200 kg sqwaaats seem really close now. 250 kg deadlifts not so much.

Also, I think I might have a problem with recovery. If I go really heavy on Mondays (which I try to do every session), my deadlifts on Wednesday are absolute shite. I've now twice in a row failed 240 kg (a weight I've lifted before) and am having a bad time lifting 230 kg. I'll try next week if I just cut off all assistance on Monday and just do heavy squats and OHP, have a bigger breakfast and a smaller lunch on wednesday. Maybe deadlifts work better then. At least my OHP is getting slowly better. Got 5, 4, 3, 3 with 62,5 kg today.

I'll try doing 180 kg squats on Friday. Should be fun.

That's not surprising. I don't know if you're assisted or not, but if not, then it definitely gets *much* harder to recover from heavy training as you get to higher weights. Cutting everything that's surplus if you're peaking makes sense. The other thing I find works very well for me is simply reducing the number of goals I focus on at a time. Trying to get your bench, squat and dead up high all at the same time, for the first time, might be more than your body can recover from.

At the moment I am focused on hitting a bodyweight clean and strict press by Xmas, and hitting 2xbw front squat arse-to-heels in the same time frame. My training is basically clean&press, front squats, and a ton of chinups, then a few high volume sets of rows, a few dumbell overhead variations (snatch, press etc) and some one arm pushups to get a little bit of high rep volume that doesn't tax my recovery but works the muscles and movements.

Accidentally got my first muscle up the other night, which I was pleased with.

Not assisted. Not even a belt, shoes or straps. I'm not willing to put in the time and effort to counteract the potential side effects for the positives I could get from it now. Oh well, if I can't get a 250 DL this year, I'll do it next year. 2 out of 3 is ok, next yeard I'll then just have to start repping my PR's from this year not to feel like a shit. Basically my four goals are to raise the weights in bench, OHP, squats and deadlifts. It's a very simple approach that's worked very well thus far.

Do you have any tips on approaching the OHP part of the clean and press? OHP is clearly my weakest lift and I need to get it up to part with the rest of my stuff.


Have you tried using bands?

After hearing Joe Rogans podcast with Louis Simmonds where he said they don't even bother doing conventional deadlifts in his gym, they use bands for everything.





That led me to this video -





I bought a couple of green bands that supposedly provide 100-120lbs of resistance each and have been giving them a bit of a try.

They provide extra resistance at the last point of the lift, which seems counter intuitive for an OHP, since the sticking point is usually at the start, but they make you lift in a different way, and get you used to exploding. After doing a few sets with bands, I can take them off, swap them for weight and almost throw the barbell overhead.

It's only been a few weeks, haven't used them for every workout, and haven't tested a 1rm since, I can't point to any objective results yet, but if Louis Simmonds is preaching them, its pretty likely there's something to it.

That's interesting because the sticking point on OHP for me has always been forehead/top of the head area. I've never had an issue getting the initial explosive movement to get it off the starting point but when I have issue it stick right there.

This would probably be very effective for me.

A lot of this depends on where your weakness lies in the lift. Identify it and find a way to strengthen the muscle used in that portion of the lift and that plateau will most likely be broken.
11-10-2016 08:25 AM
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Post: #3067
RE: Lifter's Lounge
Bands work better with bench shirts/squat suits. The sticking point for equipped lifters is at the top. For raw lifters, it's at the bottom.

"For you yourselves are aware that the Day of the Lord will come like a thief in the night" (1 Thess. 5:2)
11-10-2016 01:48 PM
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Merris Offline
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RE: Lifter's Lounge
Never tried bands either. I guess I'll try and push my squat and bench and just chill with the deadlifts. 240 is not as good as I'd like, but better than I've ever done. Got 2x2 with 180 kg on squats today, followed by 2, 2 and 1 with 170 kg. Oddly enough, failed 130 kg on bench, then did 2x3 and 3x2 with 120 kg.

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11-11-2016 01:40 PM
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Post: #3069
RE: Lifter's Lounge
I bought calipers to measure fat, exactly this model: http://www.accumeasurefitness.com/upload...03.jpg?464

With them I am supposed to have 15.4 % BF and that thing made me curious. I thought I had more fat then this percent as when I googled 15% body fat in male, I got all different kinds of results (pictures) with very few matching my actual look.
To clarify, I have small amount of abdomen fat, that was left over after 36 pounds of fat lost this spring and summer.
Simply couldn't get rid of the small excess because I would weigh like a kid because of small muscle size (skinny fat, love handles).

My questions are, have I really 15% BF but just different composition of body? Does that small excess of fat go away with lifting or should I simply cut when I stop current bulk phase?
11-11-2016 03:57 PM
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realologist Offline
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Post: #3070
RE: Lifter's Lounge
(11-11-2016 03:57 PM)sterling_archer Wrote:  I bought calipers to measure fat, exactly this model: http://www.accumeasurefitness.com/upload...03.jpg?464

With them I am supposed to have 15.4 % BF and that thing made me curious. I thought I had more fat then this percent as when I googled 15% body fat in male, I got all different kinds of results (pictures) with very few matching my actual look.
To clarify, I have small amount of abdomen fat, that was left over after 36 pounds of fat lost this spring and summer.
Simply couldn't get rid of the small excess because I would weigh like a kid because of small muscle size (skinny fat, love handles).

My questions are, have I really 15% BF but just different composition of body? Does that small excess of fat go away with lifting or should I simply cut when I stop current bulk phase?

There are a lot of variables that determine what 15% fat looks like. How big you are, where the fat sits, where you muscles sit.

Someone can be a skinny fat lightweight that 15% looks horrible at or you could be a big linebacker where that looks good.

There are some country bred, corn fed huge motherfuckers here in the Midwest that have jacked arms but huge belly to match.

As I recall you're pretty small so I would run what calories should eat to maintain, eat 300-500 more calories a day and just do a solid steady bulk. Once you get your weight up worry about cutting.
11-11-2016 07:35 PM
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sterling_archer Offline
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RE: Lifter's Lounge
That is what I am doing. I am using my fitness pal where it calculated around 350 - 400 kcals more then maintenance level, how much carbs/proteins/fats I need to eat.
11-12-2016 03:12 AM
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realologist Offline
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Post: #3072
RE: Lifter's Lounge
(11-12-2016 03:12 AM)sterling_archer Wrote:  That is what I am doing. I am using my fitness pal where it calculated around 350 - 400 kcals more then maintenance level, how much carbs/proteins/fats I need to eat.

General advice is Protein: 1g per pound body weight. The rest split up between carbs and fat. More carbs on workout day and more fat on rest days.

Hannibal and H1N1 had good posts about this here.
11-12-2016 06:29 AM
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Kieran Offline
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RE: Lifter's Lounge
Most people find no difference in results when they reduce protein a bit below the 1 g per pound of bodyweight recommendation. It's better to base your calculation off lean body mass really, and maybe go somewhere between 0.8 and 1 gram per pound and see how that goes. If you don't progress then you can always take it up.

I was thinking about nutrition recently and about the idea that you have to be eating at a surplus to gain muscle. I personally believe that the importance of nutrition is a little overblown, and while obviously important, is far less important than training (and of course genetics). I've personally eaten more or less the exact same meals for the last couple of years, and yet I was able to gain both strength and muscle even though growth wasn't even my goal (bench moved from 100kg for a double at 69 kg body weight to 125 kg for a comfortable single at 72 kg body weight before my shoulder injury stopped me benching). I believe that because I was training harder than I ever have before, and with significant volume, my body somehow found a way to adapt and use the food I was taking in more efficiently.

Another thing - at first I thought it was because I'd had to stop training my legs for a while, and so my body had somehow used the extra recovery capacity to grow more upper body muscle (I wasn't able to train legs for a long time due to a lower back and knee issue). My legs got a lot smaller from not being trained during this time. I recently started training them again with a lot of volume of pistols (knee issues are largely fixed, lower back not yet), and my legs grew significantly in a short space of time. Strange considering I was eating the exact same calories I was before and so according to the scientists shouldn't have been able to grow any muscle.
(This post was last modified: 11-12-2016 08:09 AM by Kieran.)
11-12-2016 08:06 AM
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Merris Offline
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RE: Lifter's Lounge
Hit five solid sets of three with on squats 170 kg yesterday. Now I can safely move to sets with 175. Progress feels good.

Speed is the lack of useless processes
11-15-2016 04:28 AM
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Giovonny Offline
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Post: #3075
RE: Lifter's Lounge
Kieran's post above is a fascinating one.

It goes against mainstream ideology.

Mainstream thinking is often "blue pill".

Kieran exposes the "red pill" of body sculpting!

(11-12-2016 08:06 AM)Kieran Wrote:  I've personally eaten more or less the exact same meals for the last couple of years, and yet I was able to gain both strength and muscle even though growth wasn't even my goal

Our bodies are more powerful, adaptable, intuitive, malleable than we are taught.

The human body is really an amazing machine which is capable of things beyond the current scientific understanding.

--

Ever see guys in jail who are freakishly muscular and dense?

Homeless guys who are jacked?

Slaves with incredible physiques?

Poor people with better bodies than rich people?


THEY DO THIS WITH LITTLE OR NO ACCESS TO HIGH QUALITY FOOD, SUPPLEMENTS, EXERCISE EQUIPMENT, PERSONAL TRAINERS, ETC.

How are they able to do this???

Because their bodies adjust to the conditions!

(11-12-2016 08:06 AM)Kieran Wrote:  I believe that because I was training harder than I ever have before, and with significant volume, my body somehow found a way to adapt and use the food I was taking in more efficiently.

Yes!

I believe this!

The body will somehow find a way!

(11-12-2016 08:06 AM)Kieran Wrote:  according to the scientists I shouldn't have been able to grow any muscle.

Scientists only know a little bit about the world.

They don't fully understand the magic of the human body

--

Now, all of that said... The secret is this...

You must train like a fucking wild man!

You must push your body into confusion!

Your body has to think that its life or death!

You must push your body into survival mode!


If you train that hard, your body does some amazing things!

If you just do a moderate workout, you will NOT unlock these deeper levels of physiology.

The magic only happens when your muscles go into survival mode!
(This post was last modified: 11-16-2016 01:50 PM by Giovonny.)
11-16-2016 01:40 PM
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