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Fitness |OT9|...You looked better before

entremet

entremet

Member
I bumped into Anthony Weiner at my gym lol.

FallingEdge said:
Yesh. Too much legs lol.



April 2017 - 440 lbs squat
June 2017 - 325 bench
2015 - 545 deadlift

I haven't deadlifted since 2015.
Click to expand...
I'd just run 5/3/1. However, I would not run the normal template. I'd make sure I'm hitting compounds at least twice per week.
 
P

Pixeluh

Member
Well, over the summer I managed to do the three main lifts at a gym that only had one rack. It was empty 99% of the time so I got to use it with my partner with no problem.

However, I just traveled back home a couple of days ago and have no idea what I'm going to do now... I was doing a PPL routine that involve the three main lifts. I did not work over the summer so I have no money for a gym membership, so I'm stuck going to my community college gym. It has one barbell which is at a benching station. No squat rack and no extra barbells.. I spent so much time working on my squats and now I won't be able to do them anymore.

I'll be using this gym for the next 4 months, or until I can at least pay for a 3 month membership to my local gym, which also sadly only has one rack. (I envy those who can find a gym with more than one rack!) Does anyone have any ideas on what to do in the meantime for squats? I don't want to lose all of the progress I have made over the summer...
 
M

Mr Cola

Brothas With Attitude / The Wrong Brotha to Fuck Wit / Die Brotha Die / Brothas in Paris
Stupid question, need answers

If its 2am and im super hungry and eat a huge protein rich snack do I count that to todays calories or yesterdays? I know its technically the next day but im used to measuring a day from when I wake up.
 
mdsfx

mdsfx

Member
Mr Cola said:
Stupid question, need answers

If its 2am and im super hungry and eat a huge protein rich snack do I count that to todays calories or yesterdays? I know its technically the next day but im used to measuring a day from when I wake up.
Click to expand...
Doesn't matter. Make it easy on yourself and just divide the sum of both days' calories by 2 for the average.
 
D

Dead Prince

Banned
Mr Cola said:
Stupid question, need answers

If its 2am and im super hungry and eat a huge protein rich snack do I count that to todays calories or yesterdays? I know its technically the next day but im used to measuring a day from when I wake up.
Click to expand...

just ignore and pretend you never ate it.
 
M

Mr Cola

Brothas With Attitude / The Wrong Brotha to Fuck Wit / Die Brotha Die / Brothas in Paris
mdsfx said:
Doesn't matter. Make it easy on yourself and just divide the sum of both days' calories by 2 for the average.
Click to expand...

Thats a really really good point, ill do that
 
R

RavenValor95

Member
Hiya fitgaf!
Finished Monday's workout in the OP and boy was that a lot better than spending three hours at the gym halfassing everything and being confused aha.

Hopefully I'll be a recurring member here. I've already lost a bit of weight but am hoping to gain muscle and it's really just the exercises where I'm lost so this place is fantastic for me! Best of luck in all your lifts!
 
VenomousCoffee

VenomousCoffee

Member
Username1198 said:
Quick question about this belt:

https://www.amazon.com/gp/product/B01MTSVRL6/?tag=neogaf0e-20

Is it worth buying for squats? I squat 3 times a week and am lifting heavy, I was told that the belt really helps keep your core straight. As I am sqautiing now, I tend to lean a bit forward and bend my lower back a bit.

Any advice on belts would be cool thanks
Click to expand...

I have a Grizzly I bought about ten years ago. It was great when I got it, and it's actually held up really well since (although I haven't used a belt in years). My two cents, Grizzly over that belt. But maybe their quality has dropped, idk.
 
Nintendo's Witch

Nintendo's Witch

Member
Cheat meal

zr9U0.gif
 
G

GrapeApes

Member
Username1198 said:
Quick question about this belt:

https://www.amazon.com/gp/product/B01MTSVRL6/?tag=neogaf0e-20

Is it worth buying for squats? I squat 3 times a week and am lifting heavy, I was told that the belt really helps keep your core straight. As I am sqautiing now, I tend to lean a bit forward and bend my lower back a bit.

Any advice on belts would be cool thanks
Click to expand...
A belt is def worth it if you're squatting heavy. I'd probably get a reliable brand. Inzer, Titan, Best Belts, Pioneer. I've had my Inzer for 3 years and it's still going strong.
 
D

Dawg

Member
I'm 192cm / 78kg. Basically skinny.

Decided to start lifting in combination with GOMAD. Doing about 3000-3500 calories daily.

Tried out squats and bench press for the first time ever. Squats went p good with 10kg at each side. I was happy because I didn't expect to go beyond just the bar for the first time.

Bench press tho... 5kg at each side was enough to struggle. I tried 10kg at each side and I just couldn't do a single rep. Made me feel really weak.

Is something like that normal when you start lifting? I feel like squats are easier because my back has to deal with most of the force. With bench press, it's pure arm strength and I'm pretty weak, whew.
 
A

ArkhamFantasy

Member
Dawg said:
I'm 192cm / 78kg. Basically skinny.

Decided to start lifting in combination with GOMAD. Doing about 3000-3500 calories daily.

Tried out squats and bench press for the first time ever. Squats went p good with 10kg at each side. I was happy because I didn't expect to go beyond just the bar for the first time.

Bench press tho... 5kg at each side was enough to struggle. I tried 10kg at each side and I just couldn't do a single rep. Made me feel really weak.

Is something like that normal when you start lifting? I feel like squats are easier because my back has to deal with most of the force. With bench press, it's pure arm strength and I'm pretty weak, whew.
Click to expand...

Of course its normal, you've never lifted before. If you eat a proper diet and train for a year you're gonna be alot stronger.
 
L

lenovox1

Member
Dawg said:
I'm 192cm / 78kg. Basically skinny.

Decided to start lifting in combination with GOMAD. Doing about 3000-3500 calories daily.

Tried out squats and bench press for the first time ever. Squats went p good with 10kg at each side. I was happy because I didn't expect to go beyond just the bar for the first time.

Bench press tho... 5kg at each side was enough to struggle. I tried 10kg at each side and I just couldn't do a single rep. Made me feel really weak.

Is something like that normal when you start lifting? I feel like squats are easier because my back has to deal with most of the force. With bench press, it's pure arm strength and I'm pretty weak, whew.
Click to expand...

Your chest press 5RM should be around 75% of your back squat 5RM, according to an article from T-Nation. That's what you lifted, so you're perfect. Never change. Progress normally.

(Regardless, for beginners it hardly matters. Just lift and progress as scheduled.)

https://www.t-nation.com/training/know-your-ratios-destroy-weaknesses
 
D

Dead Prince

Banned
been a good 9 days since i went to the gym. ate like shit since then. went in to do some deadlifts. it all sucked. hopefully it catches up and i'll be back to normal.
 
VenomousCoffee

VenomousCoffee

Member
Dawg said:
I'm 192cm / 78kg. Basically skinny.

Decided to start lifting in combination with GOMAD. Doing about 3000-3500 calories daily.

Tried out squats and bench press for the first time ever. Squats went p good with 10kg at each side. I was happy because I didn't expect to go beyond just the bar for the first time.

Bench press tho... 5kg at each side was enough to struggle. I tried 10kg at each side and I just couldn't do a single rep. Made me feel really weak.

Is something like that normal when you start lifting? I feel like squats are easier because my back has to deal with most of the force. With bench press, it's pure arm strength and I'm pretty weak, whew.
Click to expand...

First, I want to congratulate you for squatting when you are first starting out. That's the right attitude to have.

I do want to point out that squats are primarily legs and hips, and flat benching is chest and even back more than it is arms. Once you get the technique down, I mean.
 
F

FallingEdge

Member
TheSecondSpitter said:
Do you even OHP?
Click to expand...

I do various db presses and raises. Don't do OHP due to strain on my shoulders.

entremet said:
I bumped into Anthony Weiner at my gym lol.


I'd just run 5/3/1. However, I would not run the normal template. I'd make sure I'm hitting compounds at least twice per week.
Click to expand...

lol

and yeah I will give that a shot.

just trying to get back in the groove and did 3x6 @ 325 lbs and 1 rep @ 375 lbs. Sucked. Going to be a while before I get back near the mid 400s.
 
S

Szu

Member
After a series of injuries and inconsistent diet choices, I'm really rocking a dad bod now.

Well, soon I'll be working it double time. Got another little boy on the way.
 
L

Lois_Lane

Member
What vitamins/supplements do you guys recommend? I finally looked at my myfitnesspal nutrient breakdown and I'm just not getting enough vitamins.
 
D

Dawg

Member
lenovox1 said:
Your chest press 5RM should be around 75% of your back squat 5RM, according to an article from T-Nation. That's what you lifted, so you're perfect. Never change. Progress normally.

(Regardless, for beginners it hardly matters. Just lift and progress as scheduled.)

https://www.t-nation.com/training/know-your-ratios-destroy-weaknesses
Click to expand...

ArkhamFantasy said:
Of course its normal, you've never lifted before. If you eat a proper diet and train for a year you're gonna be alot stronger.
Click to expand...

VenomousCoffee said:
First, I want to congratulate you for squatting when you are first starting out. That's the right attitude to have.

I do want to point out that squats are primarily legs and hips, and flat benching is chest and even back more than it is arms. Once you get the technique down, I mean.
Click to expand...

Thanks for the advice. I am wondering though, is 3000-3500 daily calories fine for me length/weight? I was reading some forums earlier and I saw people talking 4000-5000 calories which sounds crazy to me.

I can barely hit 3500 as is, and that's because of the GOMAD.
 
VenomousCoffee

VenomousCoffee

Member
Dawg said:
Thanks for the advice. I am wondering though, is 3000-3500 daily calories fine for me length/weight? I was reading some forums earlier and I saw people talking 4000-5000 calories which sounds crazy to me.

I can barely hit 3500 as is, and that's because of the GOMAD.
Click to expand...

I don't think 3500 is too low, although I think that we need to know what your daily protein intake is. You want to aim for 1 gram of protein per day for every pound of bodyweight.
 
D

Dawg

Member
VenomousCoffee said:
I don't think 3500 is too low, although I think that we need to know what your daily protein intake is. You want to aim for 1 gram of protein per day for every pound of bodyweight.
Click to expand...

I drink 4L milk a day now so that's 34g per 1L. In total that is 136g. Usually eat bananas for breakfast and lunch/dinner goes from pasta to chicken/rice etc.

Currently at ~175lbs.
 
T

Tuorom

Neo Member
Finally got back to the gym after ~4 months. I felt so much weaker, but it will be good because I fucked my back up (idk if it was a pulled muscle/ligament, or a vertebral disc) doing deadlifts that were too heavy and basically used all erector. Rookie mistake. I'll be able to work back up using smarter programming.

My right knee has also been feeling like shit since the end of last school year (I bike everywhere). It feels like the knee is a little loose, and I get a dull pain kinda around where the hamstrings insert, and the knee capsule. I feel so old at 24, haha.

Also, my account was just approved so I can finally post here after lurking for so long!

I think I'll start doing 5x5, and avoid trying my maxes. I wanna work on more cardio now, after going just for strength. Cardio has always been my enemy, I've always had shit endurance, but my strength capacity has always been great. 90-100% efforts for days.

And OHP is so damn hard. I was kinda surprised I could do 95 for reps pretty easy after such a long break.
 
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