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Lifter's Lounge
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KC4 Offline
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Post: #776
RE: Lifter's Lounge
Oh I have been lifting for 2 years haha sorry if I didn't make that clear. I lost alot of gains after I had surgery on both my knees. Left leg i tore my acl and meniscu and on the right I had a damaged meniscus. And I never had an ass to begin with
(This post was last modified: 03-10-2015 12:23 PM by KC4.)
03-10-2015 11:45 AM
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WanderingSoul Offline
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Post: #777
RE: Lifter's Lounge
Even when I was squatting 3x a week and hit 365x3 I had no ass. 20 years of sitting on it In front of a computer screen maybe.
03-10-2015 12:06 PM
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Post: #778
RE: Lifter's Lounge
Just deadlifted 425x2. Going for the ultimate goal of 500lbs by the end of the year, then I gotta stop deadlifting so much.

Also, over 200 at 6'2 for the first time in my life. Feels good.
03-10-2015 01:31 PM
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rdvirus Offline
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Post: #779
RE: Lifter's Lounge
"Every rep creates me" is the ultimate weightlifting mantra. Thanks BB

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03-10-2015 07:14 PM
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StrikeBack Offline
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Post: #780
RE: Lifter's Lounge
(03-10-2015 11:39 AM)Hades Wrote:  Yeah I'll say for sure Bret Contreras is doing a lot of good encouraging women to get into gyms and whatnot, and barbell hip thrusters will grow the glutes, but from what I saw in KC4's post he was concerned that his squat was quad dominant and glute development was lagging.

I think it's hard to say that the squat 'doesn't' hit the glutes if you're squatting roughly bodyweight or have only been lifting for two months (as he's said). Maybe his lower back is rounding slightly during the reps (which would take the glutes out of the equation). My ass blew up on 20 rep squats, no homo. Gay

FTR, I'm both quad and glute dominant. They usually go together. Quads (and the stretch reflex) get you out of the bottom, glutes finish half way up (of course that's oversimplifying it).

The other usual type is hamstring and back dominant (those who fold over and kinda squat-morning the weight up).

I've done 20 reps widowmaker for a year, finishing at 1.5xBW x20. Don't recall much glute gain, but to be honest, I only remember how painful each session was!

I've squatted 2.5xBW and while I had some decent glute development (not that I cared) I didn't really have a huge arse.

When I was doing rehab (hip issue), my physio said I needed glute hypertrophy and activation Gay and so I found Bret Contreras' site and did a lot of hip thrusts. My glutes grew an inch in the first month alone. Banana

While it's true that plenty of glute gains can come from squats, it doesn't happen to everyone.

Quote:On a side note I saw Contreras's recent powerlifting numbers and it looks like he's put on like a hundred pounds on his total in a year, which is pretty impressive for a 37 year old lifter. Maybe competing will give him an edge where aimless gym lifting and training wouldn't. His deadlift is pretty solid though.

Yeah comps bring that out in anyone. That's exactly why he does it.

FYI, I also read Bret Contreras because I coach a lot of girls at my club.

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03-10-2015 08:04 PM
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Thatdude Offline
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Post: #781
RE: Lifter's Lounge
Think I'm stalling on overhead shoulder press. Not having success adding weights each workout.
03-10-2015 08:08 PM
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Beyond Borders Away
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Post: #782
RE: Lifter's Lounge
(03-10-2015 07:14 PM)rdvirus Wrote:  "Every rep creates me" is the ultimate weightlifting mantra. Thanks BB

Glad you found that useful, man. I agree.

Did you get that from the video? Or somewhere else I mentioned it?

"The individual has always had to struggle to keep from being overwhelmed by the tribe.
To be your own man is a hard business. If you try it, you'll be lonely often, and sometimes
frightened. But no price is too high to pay for the privilege of owning yourself." - Kipling
(This post was last modified: 03-10-2015 09:19 PM by Beyond Borders.)
03-10-2015 09:18 PM
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Post: #783
RE: Lifter's Lounge
I know this doesn't directly involve "lifting" per se, but today marks 3 months of Muay Thai training for me. I've had serious flexibility, agility and core strength gains since then and it is really showing in my weight training. The best has been the inner strength and increased self-confidence that I have gained as well. Looking forward to what future trainings will bring.
03-10-2015 09:27 PM
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Beyond Borders Away
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Post: #784
RE: Lifter's Lounge
^ As stated in the OP, this thread is for all things fitness - not just lifting. If you've been doing Muay Thai for 3 months (especially in Thailand), I imagine you're getting in some wicked shape! Good on you.

"The individual has always had to struggle to keep from being overwhelmed by the tribe.
To be your own man is a hard business. If you try it, you'll be lonely often, and sometimes
frightened. But no price is too high to pay for the privilege of owning yourself." - Kipling
(This post was last modified: 03-10-2015 10:04 PM by Beyond Borders.)
03-10-2015 10:04 PM
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rdvirus Offline
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Post: #785
RE: Lifter's Lounge
Snagged that from your gym video. Watched most of your videos and enjoyed every one I saw. Lots of good takeaways and interesting insights on Cambodia.

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03-10-2015 10:19 PM
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Inedvor24 Offline
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Post: #786
RE: Lifter's Lounge
45 minutes travelling time to your gym is a waste of time?
03-11-2015 03:30 AM
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Saweeep Offline
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Post: #787
RE: Lifter's Lounge
(03-10-2015 08:08 PM)Thatdude Wrote:  Think I'm stalling on overhead shoulder press. Not having success adding weights each workout.

OHP is one of those exercises that I think needs a spotter to break through plateaus.

Do you have anyone to train with who knows what they're doing?
03-11-2015 03:31 AM
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H1N1 Offline
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Post: #788
RE: Lifter's Lounge
(03-11-2015 03:31 AM)CrashBangWallop Wrote:  
(03-10-2015 08:08 PM)Thatdude Wrote:  Think I'm stalling on overhead shoulder press. Not having success adding weights each workout.

OHP is one of those exercises that I think needs a spotter to break through plateaus.

Do you have anyone to train with who knows what they're doing?

Are you doing push press or strict military press (no leg drive)?

I was stuck for a long time on strict MP. I tried all sorts of programs and set/rep schemes. I think part of the problem is that you read on the internet that there is a 'right way' to put a weight over your head. If you stop and think about it, that's pretty stupid. There is only what suits your goals, there is no 'right way', just because some guy who may or may not be stronger than you on the other side of the world says if you use leg drive you're doing a different lift and not making any more gains on the similar lift you've been training.

This kind of dogmatic bullshit does noone any favours. I made great gains in my OHP after more than a year of struggling to add more than a pound or two. I did it by just using the minimum amount of leg drive I could to still get the target weight overhead, and I concentrated on just getting more weight up in the air. 6 months later, I was push pressing my bodyweight, and I'd put nearly 30lbs on my strict military press, that had proved so stubborn before. My shoulders also grew dramatically. Ignore the internet (irony appreciated) and just keep getting stronger.
03-11-2015 05:05 AM
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The Reactionary Tree Offline
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Post: #789
RE: Lifter's Lounge
(03-10-2015 08:08 PM)Thatdude Wrote:  Think I'm stalling on overhead shoulder press. Not having success adding weights each workout.

It is the hardest lift to make progress on. I don't know what your current regimen is but try and mix it up. Go for pure strength 2-3 reps for a handful of sets, then do some dropsets where you try and pump out 6-10 reps. Also, do some ancillary work in addition to your OHP.
03-11-2015 05:37 AM
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Benoit Offline
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Post: #790
RE: Lifter's Lounge
(03-11-2015 05:05 AM)H1N1 Wrote:  This kind of dogmatic bullshit does noone any favours. I made great gains in my OHP after more than a year of struggling to add more than a pound or two. I did it by just using the minimum amount of leg drive I could to still get the target weight overhead, and I concentrated on just getting more weight up in the air. 6 months later, I was push pressing my bodyweight, and I'd put nearly 30lbs on my strict military press, that had proved so stubborn before. My shoulders also grew dramatically. Ignore the internet (irony appreciated) and just keep getting stronger.

Press from a rack/cage to helps in learning push control - set the crossbars to a point just below your chest where you will bottom out if you go too deep, and you soon learn to use minimum leg drive.

Even Rippetoe now teaches OHP with a slight drive from abdominal flexing.




Demo at 15:30

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03-11-2015 05:43 AM
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Saweeep Offline
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Post: #791
RE: Lifter's Lounge
The strongest I've ever been for seated OHP was 170kgs (1.5 x bw) a few years ago when I had a top quality strength coach 3 days per week (and was young hah).

There's just no way on earth I could get back to that without having an experienced knowledgable spotter there to help me through the plateaus.


After my reports last week of damaging both side's rotator cuffs on two separate days doing two unrelated exercises, I've strained my aductor today. FFS.

I haven't had an injury in over a year and then get three in a month.
03-11-2015 07:04 AM
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kosko Offline
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Post: #792
RE: Lifter's Lounge
(03-10-2015 08:08 PM)Thatdude Wrote:  Think I'm stalling on overhead shoulder press. Not having success adding weights each workout.

Bring the weight back down and focus in on higher volume. I scaled back to as low as 95lbs and just stood in the rack doing sets of 5 until I couldn't do it anymore. I did between 18-23 sets and would do that twice a week. Then after a few weeks build back up and your old plateau will be gone.

Having a spot for OHP is pointless IMO. Your form is fused so you should know 2secs in if you can lift the weight. If your using proper you will know at about your chin if you can lift, fail back onto the bar rests and try again. If you can't lift it up, you can't lift it up. Getting it up means your cheating with the knees or getting things out of wack with your form.
03-11-2015 07:37 AM
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StrikeBack Offline
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Post: #793
RE: Lifter's Lounge
Military Press is a pain in the arse to improve on. It's my love/hate lift. I'm a bee's dick away from 1xBW strict press (1.5kg or ~3.3lb) and it's been like that for months now! I don't dedicate enough time towards it though as it's not my priority lift.

Just throwing it blind out there, but for newbies, the best tip I can give for a strict press is to think about it as a front delt raise i.e raise your elbows up first (imagine you have stumpy arms which only end at the elbows) with elbows pointing forward and down at the first half of the lift, then flaring out near lockout.

That has improved many novice lifters' press in my experience.

Then the real struggle starts...

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03-11-2015 07:54 AM
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Saweeep Offline
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Post: #794
RE: Lifter's Lounge
(03-11-2015 07:37 AM)kosko Wrote:  Having a spot for OHP is pointless IMO.

In your opinion based on what?

I think it beats spending a month pissing about with tiny weights...
03-11-2015 07:57 AM
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H1N1 Offline
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RE: Lifter's Lounge
(03-11-2015 07:04 AM)CrashBangWallop Wrote:  The strongest I've ever been for seated OHP was 170kgs (1.5 x bw) a few years ago when I had a top quality strength coach 3 days per week (and was young hah).

There's just no way on earth I could get back to that without having an experienced knowledgable spotter there to help me through the plateaus.


After my reports last week of damaging both side's rotator cuffs on two separate days doing two unrelated exercises, I've strained my aductor today. FFS.

I haven't had an injury in over a year and then get three in a month.

374lb OHP? That is crazy strong. Did you compete professionally? That would translate to well over 400lbs bench. That's some seriously impressive strength.
03-11-2015 08:36 AM
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Saweeep Offline
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RE: Lifter's Lounge
(03-11-2015 08:36 AM)H1N1 Wrote:  
(03-11-2015 07:04 AM)CrashBangWallop Wrote:  The strongest I've ever been for seated OHP was 170kgs (1.5 x bw) a few years ago when I had a top quality strength coach 3 days per week (and was young hah).

There's just no way on earth I could get back to that without having an experienced knowledgable spotter there to help me through the plateaus.


After my reports last week of damaging both side's rotator cuffs on two separate days doing two unrelated exercises, I've strained my aductor today. FFS.

I haven't had an injury in over a year and then get three in a month.

374lb OHP? That is crazy strong. Did you compete professionally? That would translate to well over 400lbs bench. That's some seriously impressive strength.

My dad was a bodybuilder, world class gym owner and powerlifter and I seem to have been blessed with good strength genetics. I also happen to have a massive bone structure and the correct bodytype.

Dad was desperate for me to train as a strongman although I'm glad I didn't as I think at 6'4" I'm too short to have actually made it in this day and age.

My youth and early twenties were spent oscillating between rugby, weightlifting and kickboxing fighting; I never trained each one seriously enough to be a professional though (who knows whether I could have done)...I lacked discipline and preferred drugs, alcohol and women sadly.

Youth is wasted on the young.
03-11-2015 12:27 PM
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Hades Offline
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RE: Lifter's Lounge
(03-11-2015 07:57 AM)CrashBangWallop Wrote:  
(03-11-2015 07:37 AM)kosko Wrote:  Having a spot for OHP is pointless IMO.

In your opinion based on what?

I think it beats spending a month pissing about with tiny weights...

I'm not even sure how one would spot a standing military press. My gym doesn't have a seated version. You got some Ditillo like numbers though. I haven't even heard of anybody with a strict press signficantly over bodyweight who wasn't some variety of oly lifter.

(03-11-2015 07:54 AM)StrikeBack Wrote:  Military Press is a pain in the arse to improve on. It's my love/hate lift. I'm a bee's dick away from 1xBW strict press (1.5kg or ~3.3lb) and it's been like that for months now! I don't dedicate enough time towards it though as it's not my priority lift.

Just throwing it blind out there, but for newbies, the best tip I can give for a strict press is to think about it as a front delt raise i.e raise your elbows up first (imagine you have stumpy arms which only end at the elbows) with elbows pointing forward and down at the first half of the lift, then flaring out near lockout.

That has improved many novice lifters' press in my experience.

Then the real struggle starts...

I split my time between strict military, behind the neck, and push presses (both in front and behind the neck) and do handstand pushups at home. My goal is to hit twenty straight reps of headstand pushups before I move on to actual handstand pushups.

A guy can invest in a set of parallettes for eight bucks worth of lumber and bust ass on the headstand/handstand pushup at home. If you're close to a bodyweight press that might be a good investment to get more pressing volume in. That way you can spend valuable gym time doing something else. My gym got shut down because the personal trainers were selling steroids and meth to high school students (where do they get the money?) so this is pretty much all I've been doing until I can find something that's not a Snap fitness.

Definitely agree with kosko on dropping the weight and working on 10-rep maxes, 8-rep maxes, and 5-rep maxes (even 20 rep maxes here and there). I don't consider it pissing about with baby weights. OHP is a maturity lift that takes years to get anywhere with. You have to be creative to make that grow.
(This post was last modified: 03-11-2015 01:26 PM by Hades.)
03-11-2015 01:23 PM
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Alpone Offline
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Post: #798
RE: Lifter's Lounge
I'll 2nd the military press. I just started doing these at my gym and it works a broader range of muscles than bench press. MP revealed that the muscles in my back and shoulders were pretty weak compared to my chest.

I've plateaued on curls so I'm experimenting with different grips/styles. I hear wider grips placed over the handles can help.
03-11-2015 07:57 PM
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Post: #799
RE: Lifter's Lounge
(03-11-2015 07:57 PM)Alpone Wrote:  I'll 2nd the military press. I just started doing these at my gym and it works a broader range of muscles than bench press. MP revealed that the muscles in my back and shoulders were pretty weak compared to my chest.

I've plateaued on curls so I'm experimenting with different grips/styles. I hear wider grips placed over the handles can help.

Nah the bench press works more muscles, world class bencher Scott Mendelson tore his quad benching.
03-11-2015 09:10 PM
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Beyond Borders Away
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RE: Lifter's Lounge
Remind me not to fuck with CrashBangWallop.

I guess his forum handle is reminder enough.

"The individual has always had to struggle to keep from being overwhelmed by the tribe.
To be your own man is a hard business. If you try it, you'll be lonely often, and sometimes
frightened. But no price is too high to pay for the privilege of owning yourself." - Kipling
03-12-2015 01:30 AM
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