1441
Injury, Prehab, & Rehab talk for the brittlebros / Re: get rid of soreness
« on: November 14, 2012, 08:28:52 pm »
do a proper warm up before the game and get some dynamic stretching done in every part that is sore.
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1442
Nutrition & Supplementation / Re: my body is not utilizing all this fat
« on: November 14, 2012, 01:00:51 am »
THREE pounds in one week?!
of course your strength dropped! the idea is to lose ONE pound a week and that should do a pretty good job of retaining your strength.
of course your strength dropped! the idea is to lose ONE pound a week and that should do a pretty good job of retaining your strength.
1443
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 10, 2012, 10:11:22 am »
goddam that tastes good
1444
Strength, Power, Reactivity, & Speed Discussion / Re: weighted:pullups vs chin ups?
« on: November 06, 2012, 08:08:58 pm »also, this might be brosciency, but the more upright/vertical i can keep my torso during a pull-up, the more lat involvement. leaning back and bringing the hips forward, the way most people do it, engages my arms more. that's true at least by feel.
Not broscience imo. One way is more like a chin up, the other is closer to a row which has different muscle involvements.
1445
Strength, Power, Reactivity, & Speed Discussion / Re: weighted:pullups vs chin ups?
« on: November 05, 2012, 11:43:43 am »
I do chin ups because its more comfortable for me and I want to build bigger lats. I just wish I could use a wider grip for them but that hurts my wrists like hell (my gym doesn't have kinked chin up bars). Also, I get a bigger ROM with chins than pull ups.
To work my upper back, I do pendlay rows with an overhand grip and deadlifts (the lockout at the top works your upperback).
Generally, if I were to do pullups, I would do rows with an underhand grip and vice versa. But I would suggest chin ups with a slightly wider grip and use rows and deadlifts to build thickness in your back.
To work my upper back, I do pendlay rows with an overhand grip and deadlifts (the lockout at the top works your upperback).
Generally, if I were to do pullups, I would do rows with an underhand grip and vice versa. But I would suggest chin ups with a slightly wider grip and use rows and deadlifts to build thickness in your back.
1446
Strength, Power, Reactivity, & Speed Discussion / Re: i stopped deadlifting
« on: November 05, 2012, 11:40:55 am »I stopped deadlifting for 2-3 months now. Would this be detrimental to my vertical? My main exercises are full squat paused, leg curls, and 45 degree hyper-extensions with 30 lb dumbells.
The best thing I ever did for my vertical was to stop deadlifting and squat an extra day per week.
I don't do that anymore though because my hamstrings are LACKING and I want to prevent injury from muscle imbalances. And also, I kinda just want to have a big deadlift.
Now I do this:
Monday:
Squat 1x5
45 degree back extensions 3x10
Friday:
deadlift 1x5
45 degree back extensions 3x10
It will give my hamstrings time to catch up. Currently my atg squat and dead are equal at 315x5. I'd like deadlift to be about 15% higher than my atg squat though (just a ballpark figure).
1447
Nutrition & Supplementation / Re: exrx calorie requirement calculator
« on: November 05, 2012, 11:33:33 am »
Here's what I do (you can check my log for it). Instead of using calculators to determine how many calories I burn generally over the course of the day, I ONLY do that for my BMR. So I calculate my BMR (~2,000cal) and then I calculate the separate activities by looking them up... not by using a calculator for "light activity for 2hrs."
Example from my log:
After cutting for 6 weeks at -500cal a day and only losing 4lbs (instead of the predicted 6), I simply am now cutting at -700cal.
There is some estimating/rounding involved (like with how many calories I've burned lifting or walking, but I look those up for ballpark figures), so I just adjust the caloric balance for the day and continue for there.
Even if my numbers are way off, as long as I drop weight consistently and at the right pace it doesn't matter to me because I've found a balance. Kind of like how you use an old scale, and you're not sure if its 5lbs heavy or 5lbs light, but as long as its consistent and you go from 230lbs to 220lbs, you know you've dropped 10lbs.
Example from my log:
Quote
-= Calorie Log =-
FOOD / ACTIVITY CALORIES
2 slices of pizza +540
5 eggs +310
4 cups whole milk +600
2 scoops protein +240
Chicken platter +850
1 serving grapes +60
Total in +2,600
BMR -2,000
Walked 8 miles -800
Worked out -200
Thermic effect of food -300
Total out -3,300
Balance -700cal
After cutting for 6 weeks at -500cal a day and only losing 4lbs (instead of the predicted 6), I simply am now cutting at -700cal.
There is some estimating/rounding involved (like with how many calories I've burned lifting or walking, but I look those up for ballpark figures), so I just adjust the caloric balance for the day and continue for there.
Even if my numbers are way off, as long as I drop weight consistently and at the right pace it doesn't matter to me because I've found a balance. Kind of like how you use an old scale, and you're not sure if its 5lbs heavy or 5lbs light, but as long as its consistent and you go from 230lbs to 220lbs, you know you've dropped 10lbs.
1448
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 24, 2012, 12:38:44 pm »
I've been doing a lot of single leg calf raises on the smith machine and it's starting to cause a little hip discomfort... and I only do them with 50lbs on me.
I assume you'd be doing around 200-250 pounds with it.
If you try them out, careful on the hip. Don't point your hip out to the side, rather, try to line up your leg, hip, and side in a straight line.
I assume you'd be doing around 200-250 pounds with it.
If you try them out, careful on the hip. Don't point your hip out to the side, rather, try to line up your leg, hip, and side in a straight line.
1449
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 20, 2012, 10:26:36 am »
Now that you're used to having 500+ pounds on your back pretty much every day, does it make the squats feel really light?
1451
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 19, 2012, 03:07:22 pm »
I see. So you did two cluster sets of 20.
and in each of those clusters you did 8-pause-6-pause-6
and in each of those clusters you did 8-pause-6-pause-6
1452
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 19, 2012, 02:53:48 am »
Heavy - Low Sets / High Volume Clustered Reps
- 585 x20 x20 : (8-6-6)
coud u elaborate on the rep scheme here?
does it mean two sets of 20 and then a cluster set of 8, then 6, then 6?
- 585 x20 x20 : (8-6-6)
coud u elaborate on the rep scheme here?
does it mean two sets of 20 and then a cluster set of 8, then 6, then 6?
1453
News, Announcements, & Suggestions / Re: THE FORUM IS DIFFERENT
« on: October 07, 2012, 06:48:23 pm »i actually typo'd on purpose, kind of like when i say 'lets meat up'.
lol i always say this to girls.
"so where can i meat you?"
1454
Strength, Power, Reactivity, & Speed Discussion / Re: benchpress stagnation
« on: October 02, 2012, 11:41:13 am »
Get smaller plates. If you can't get smaller plates, I guess what you can do is get ankle weights and put them around your wrists. Not a bad idea.
Then see how many reps you're getting.
You may get 7,6,6 and then, 7,7,6 next workout, but that's an improvement.
Then see how many reps you're getting.
You may get 7,6,6 and then, 7,7,6 next workout, but that's an improvement.
1455
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: October 01, 2012, 12:46:00 am »
benched 215x4... most ive ever done in my life. have increased every workout since doing 185x4 (with a large struggle).
using the 4/7/7 rep scheme that put 70lbs on my squat in 7 weeks. Seems to be working
however i think the gains will stop VERY soon since I'm cutting.... i just hope I can hit 225x4 sometime in october. next week i'll hit 220x4, but not sure if I'll be able to do it on the first attempt. If i'm really psyched up and my form is good that i can for sure.
using the 4/7/7 rep scheme that put 70lbs on my squat in 7 weeks. Seems to be working
however i think the gains will stop VERY soon since I'm cutting.... i just hope I can hit 225x4 sometime in october. next week i'll hit 220x4, but not sure if I'll be able to do it on the first attempt. If i'm really psyched up and my form is good that i can for sure.