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Fitness |OT6| Defying gravity, Quest madness, and Muscle Shaming

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M

Mully

Member
Reposting for a new page. I'd really appreciate some feedback since I'm not as confident as I once was with programming.

Mully's Post ACL Surgery Not Quite 5/3/1 Program: Starting from scratch, again.

So, for the past few months I've slowly but surely rehabbing and getting back into the routine of hitting the gym with an actual program instead of the Bosu ball bullshit my PT had me doing since goddamn January.

Well that's all over. Except for the fact that my left quad and hamstring are weak as shit still and my squat numbers are extremely low. Surprisingly, everything else is pretty close to where I was about six months into my first foray into 5/3/1 nearly a year ago. Here were the numbers I reached just prior to my injury:

OHP: 155X5
DL: 330X4
Bench: 230X2
Squat: 305X2

Below is what I've come up with as my routine. Feel free to critique the shit out of me since I've become a skinny fat little asshole since tearing my ACL last Thanksgiving. Drinking and being forbidden to deadlift and squat by work and both of my doctors will do that. Fuck all of that. I'm ready to get back into it.


Tuesday - Deadlift/OHP
Deadlift - 3X5
BBB - 5X5
OHP - 3X5
Dips - 5X12

Thursday - Bench/Back
Bench - 3X5
BBB - 5X5
DB Rows - 5X10
Pull-ups - 5X10

Sunday - Squat/Rehab
Foam Roller
Squat - 5X10 (Bar 1st set, add 10lbs each set, focus on form)
Leg Curl - 3X12
Leg Press - 3X20
One Leg Squat - AMAP (as many as possible -- still weak on left)
Chins - 5X10
 
T

toddhunter

Member
Vince McMahon said:
"Splitting" our base is weird but I see merit in it, but at the same time, we all like to learn more about all fitness in general. I'm torn. If we had to split or if we did, I'd vote for "Lifting-GAF"
Click to expand...

I'd just suggest making the OP more inclusive.

You can't stop the advice like "I want to train for a marathon, how do I get fit?" "Learn to bench press 1.5x your weight" because that is just about who is active.

But even starting with a section on cardio, the Jillian Michaels type videos or swimming or whatever might make people feel more included (like links to other threads like P90X etc).
 
T

TheFightingFish

Member
toddhunter said:
I'd just suggest making the OP more inclusive.

You can't stop the advice like "I want to train for a marathon, how do I get fit?" "Learn to bench press 1.5x your weight" because that is just about who is active.

But even starting with a section on cardio, the Jillian Michaels type videos or swimming or whatever might make people feel more included (like links to other threads like P90X etc).
Click to expand...

I'd actually love to do a bigger section on cardio work for the OP, but I just don't see having the time before a new thread is up to really do the topic justice. Still, I don't see a problem with this being a mostly weights thread, we have threads already for runners like me and other cardio types. And speaking as a non-heavy-lifting lurker (I do running and bodyweight stuff) the tone in this thread is actually pretty welcoming these days. I get plenty of good advice in here even though I'm not pumping iron.
 
R

rage1973

Member
Mully said:
Reposting for a new page. I'd really appreciate some feedback since I'm not as confident as I once was with programming.

Mully's Post ACL Surgery Not Quite 5/3/1 Program: Starting from scratch, again.

So, for the past few months I've slowly but surely rehabbing and getting back into the routine of hitting the gym with an actual program instead of the Bosu ball bullshit my PT had me doing since goddamn January.

Well that's all over. Except for the fact that my left quad and hamstring are weak as shit still and my squat numbers are extremely low. Surprisingly, everything else is pretty close to where I was about six months into my first foray into 5/3/1 nearly a year ago. Here were the numbers I reached just prior to my injury:

OHP: 155X5
DL: 330X4
Bench: 230X2
Squat: 305X2

Below is what I've come up with as my routine. Feel free to critique the shit out of me since I've become a skinny fat little asshole since tearing my ACL last Thanksgiving. Drinking and being forbidden to deadlift and squat by work and both of my doctors will do that. Fuck all of that. I'm ready to get back into it.


Tuesday - Deadlift/OHP
Deadlift - 3X5
BBB - 5X5
OHP - 3X5
Dips - 5X12

Thursday - Bench/Back
Bench - 3X5
BBB - 5X5
DB Rows - 5X10
Pull-ups - 5X10

Sunday - Squat/Rehab
Foam Roller
Squat - 5X10 (Bar 1st set, add 10lbs each set, focus on form)
Leg Curl - 3X12
Leg Press - 3X20
One Leg Squat - AMAP (as many as possible -- still weak on left)
Chins - 5X10
Click to expand...

I added Lunges and front squat to the mix while I was rehabbing.
Remember to work on full range of motion on your knee before doing anything with weights. It was a long road back starting out at 95 lbs squat and 135 deadlift but a slow linear progression brought me back pretty nicely. I would also recommend using rehband knee sleeves. I don't even think about my knee when I am wearing them.
 
C

Cudder

Member
Found 2 white choc. raspberry Quest bars buried deep in my cupboard.
YlVGJ.png
 
K

kevo_huevo

Member
Mully said:
Reposting for a new page. I'd really appreciate some feedback since I'm not as confident as I once was with programming.

Mully's Post ACL Surgery Not Quite 5/3/1 Program: Starting from scratch, again.

So, for the past few months I've slowly but surely rehabbing and getting back into the routine of hitting the gym with an actual program instead of the Bosu ball bullshit my PT had me doing since goddamn January.
Click to expand...

dang sounds to me like your PT wasn't really preparing you as an athlete during rehab. my PT for my acl reconstruction + meniscus repair is a college soccer strength and conditioning coach, so he really whipped my ass into shape to get me back to playing basketball again. co-signing on the bosu ball stuff though. i felt ridiculous.

good luck on the road to recovery!!
 
rokkerkory

rokkerkory

Member
Mully said:
Reposting for a new page. I'd really appreciate some feedback since I'm not as confident as I once was with programming.

Mully's Post ACL Surgery Not Quite 5/3/1 Program: Starting from scratch, again.

So, for the past few months I've slowly but surely rehabbing and getting back into the routine of hitting the gym with an actual program instead of the Bosu ball bullshit my PT had me doing since goddamn January.

Well that's all over. Except for the fact that my left quad and hamstring are weak as shit still and my squat numbers are extremely low. Surprisingly, everything else is pretty close to where I was about six months into my first foray into 5/3/1 nearly a year ago. Here were the numbers I reached just prior to my injury:

OHP: 155X5
DL: 330X4
Bench: 230X2
Squat: 305X2

Below is what I've come up with as my routine. Feel free to critique the shit out of me since I've become a skinny fat little asshole since tearing my ACL last Thanksgiving. Drinking and being forbidden to deadlift and squat by work and both of my doctors will do that. Fuck all of that. I'm ready to get back into it.


Tuesday - Deadlift/OHP
Deadlift - 3X5
BBB - 5X5
OHP - 3X5
Dips - 5X12

Thursday - Bench/Back
Bench - 3X5
BBB - 5X5
DB Rows - 5X10
Pull-ups - 5X10

Sunday - Squat/Rehab
Foam Roller
Squat - 5X10 (Bar 1st set, add 10lbs each set, focus on form)
Leg Curl - 3X12
Leg Press - 3X20
One Leg Squat - AMAP (as many as possible -- still weak on left)
Chins - 5X10
Click to expand...

Wow man you're pretty strong, good work. \m/
 
S

Sadetar

Member
paradise_circus said:
God damn, the gym without air conditioner is so terrible. I can't work out at my fullest :(.
Click to expand...
Yeah. I hate that as well. The other gym I go and that I generally also like more has this problem. Annoying to say the least.

Also it has been ridiculously hot the last couple days and according to rumours it is only getting worse. I was supposed to go jogging tomorrow but ended up going just two hours ago at 2 am. since it has cooled down and I have a day off tomorrow. It was honestly by far my best jogging experience ever! There was absolutely nobody around, there were awesome mist on top of the lake and I felt like I would have had wings on my legs. Seriously awesome athmosphere for a night time run.

And yes, there is sweat dropping off my nose. I feel sooooo good!
20140605_023051.jpg


Ashodin said:
I hit dat gym
Click to expand...
Good for you for working out!

...but what is that very suspicious looking blue thing in your glass?
 
M

Mully

Member
Thanks for the feedback Rage! I'll make sure to be extra careful when doing the two big lower lifts.

kevo_huevo said:
dang sounds to me like your PT wasn't really preparing you as an athlete during rehab. my PT for my acl reconstruction + meniscus repair is a college soccer strength and conditioning coach, so he really whipped my ass into shape to get me back to playing basketball again. co-signing on the bosu ball stuff though. i felt ridiculous.

good luck on the road to recovery!!
Click to expand...

He was actually pretty okay. He wanted to be delicate to the graft, but understood I was an athlete and needed to be back on my knees (literally) for my (former) job. He got me back to that pretty quickly, but I was not in the best mental shape after the surgery and things only got worse when I realized how weak I was. My progress continued, but I found the, "do 20 reps of leg press for five sets," tedious. I stopped going by the end of March.

My old job is done, but I found another one: construction. It's been fun and while I'm certainly not as strong or as in shape as I once was, me and my knee are keeping up.
 
P

Paches

Member
I run about 5 days a week for 3~ mi. a go and I at around 2 mi. I start to get tightness or stiffness in the area between my calf muscle and my achilles. Anyone got any tips for stretches for this area or something else to help resolve it? Maybe my stretch routine isn't hitting this area enough?
 
R

RoeBear

Member
SeanR1221 said:
It's not even an ego thing, it's a I'm completely unstable trying it in different ways thing.
Click to expand...

Matugi said:
I think the issue is two part: one, they're probably judging you based on low-bar form, because that's the position you've got the bar set, and two, well, you're doing high bar squats with low bar positioning. With low-bar you've got to move your hips and butt back first before going down. Ideally, your knees don't extend past your toes and you don't get a butt wink. With high-bar, you basically drop straight down like a goblet squat or a front squat, and your knees will go past your toes. If you just moved the bar up onto your traps I'd think you'd have a fine high-bar squat.
Click to expand...

I guess I always do low bar. I didn't even know about it being ok to have your knees that far in front.

On squats I always have a wider stance than the people I work out with. I just can't get low unless my feet are about shoulder length apart sometimes more. One thing I do before getting ready to squat is I just do some squats without the bar or anything and see where my legs are lining up.
 
A

Admiral Bone to Pick

Banned
Just started Stronglifts 5x5 this week, so Tuesday was Squats, Bench Press, and Barbell/Bent Over Rows. Had two main concerns:

1. Maybe it's just contrary to what I'm used to, but the workout felt so short. I feel like if I knew what I was doing and I took pretty short rests between sets, this workout would take fewer than 20 minutes. Would it be helpful to add some extra cardio at the end, like 20 minutes on a treadmill walking on incline?

2. My form sucks. Can't seem to go low enough on squats and I have no clue if I was even doing the Barbell Rows right at all. Does this just come with practice? I want to establish good habits early.
 
T

toddhunter

Member
It'll catch up to you. I'm guessing you are lifting pretty light at the moment, because to do it all in 20 minutes you must not be taking rests?

After you go through a few more weeks you'll start to need those couple of minutes between sets. Once you start doing 5 of them, that adds up fast.
 
O

ohhthegore

Member
Admiral Bone to Pick said:
Just started Stronglifts 5x5 this week, so Tuesday was Squats, Bench Press, and Barbell/Bent Over Rows. Had two main concerns:

1. Maybe it's just contrary to what I'm used to, but the workout felt so short. I feel like if I knew what I was doing and I took pretty short rests between sets, this workout would take fewer than 20 minutes. Would it be helpful to add some extra cardio at the end, like 20 minutes on a treadmill walking on incline?

2. My form sucks. Can't seem to go low enough on squats and I have no clue if I was even doing the Barbell Rows right at all. Does this just come with practice? I want to establish good habits early.
Click to expand...

Post some form vids so we can see what we need to corret. Best to get that stuff fixed at the beginning
 
C

Cooter

Lacks the power of instantaneous movement
Psychotext said:
I'm a mountain biker... so for me it's really a case of tough shit if cardio gets in the way of gains. To be honest though, carrying too much muscle will negatively effect my ability to ride so for me not getting massive is never going to be a problem.
Click to expand...

That's cool. I personally find long cardio boring and strongly dislike it. I would much rather do infrequent quick explosive cardio sessions for cardiovascular health than long time consuming stuff. Even though I totally appreciate the gratification biking and running can bring, it's just not for me.
 
B

Brolic Gaoler

formerly Alienshogun
Sean, I told you before your squat looked fine. Unless it's someone in person you trust telling you you are completely FUBAR, take it with a grain of salt.

Cooter said:
Man, watching these two videos (1 w/o straps & 1 with) of my failed 565 DL yesterday pisses me the fuck off. I'm determined to do this shit now. Probably add some hammy/glute assistance work and lower my squat volume for a while. Although maybe I'll start that after I get a 2.5bw squat (470). I'm fairly confident with rest I can get that up right now. Decisions decisions. I will say, it's nice to have some tangible goals again. :)
Click to expand...


For me I noticed a good DL increase when I started hitting upper back hard. That and heavy (315+) good mornings.
 
C

Cooter

Lacks the power of instantaneous movement
Brolic Gaoler said:
For me I noticed a good DL increase when I started hitting upper back hard. That and heavy (315+) good mornings.
Click to expand...

Which is crazy to me because my upper back may be my strongest area. I love back days so I will just extend them. What the hell.

Edit: Just realized I mixed up stiff leg deads and good mornings. Oops.
 
F

FallingEdge

Member
When I got my 410 -> 505 deadlift it was:

1) Magnusson Ortmayer deadlift program
2) Lots and lots of glute and ham work
3) Made DL a priority so toned down bench and squat tremendously. More maintenance than anything.
4) Hit upper back on its own day
5) Food food food food food
 
L

Leeness

Member
Checking in to check in. I should check in every day to make sure I am holding myself accountable!

Punched, kicked and abs'd for 40 minutes, ate well, feel good! Now sleeeeeep.
 
Pakoe

Pakoe

Member
FallingEdge said:
hurtyourbackGAF



From my research, and correct me if I am wrong, you can't just get ephedrine in the states. You need to buy some sort of allergy medicine that has ephedrine in it. And that you need to monitor your potassium levels among other things. If it was like how it was before the ban, I would definitely try it. Now, I just don't want to jump through a bunch of hoops to get the proper EC stack going.
Click to expand...

ECA is harder to get than marihuana.
I'm from the netherlands, don't worry.

Had to blur out the profanity, guessing those words aren't allowed here.
iIhp0fxoq8xxD.jpg
Click to expand...
Cut is going pretty good, might get on a ECA stack in a few weeks as well.
 
S

sphinx

the piano man
dear FitGAF, I want to look like Marky Mark, that's one build I'd love to get down the years, he probably has a gut here but rest of the upper body makes up for it. Specially leftmost pic, perfect, do want.

but he's been lifting since his rap days (don't want to look it up but may be up to 20 years ago.. fuck) and is a hollywood star so I guess natty is out of the quesiton, right?

can I get anywhere here despite my age, crappy sleeping habits, questionable diet, fear of syringes and injury-prone body?

EDIT: god... I watched the wikipedia page and he's a rascist asshole...

sorry, post canceled, all of a sudden I don't want to be related to this guy in any way.
 
F

Faiz

Member
Admiral Bone to Pick said:
Just started Stronglifts 5x5 this week, so Tuesday was Squats, Bench Press, and Barbell/Bent Over Rows. Had two main concerns:

1. Maybe it's just contrary to what I'm used to, but the workout felt so short. I feel like if I knew what I was doing and I took pretty short rests between sets, this workout would take fewer than 20 minutes. Would it be helpful to add some extra cardio at the end, like 20 minutes on a treadmill walking on incline?

2. My form sucks. Can't seem to go low enough on squats and I have no clue if I was even doing the Barbell Rows right at all. Does this just come with practice? I want to establish good habits early.
Click to expand...

1) yes it's contrary to what you are used to. Also as you get heavier, you will slow down considerably and need several minutes between sets. You'll have more than 20 minutes just in REST between sets. Edit: and no, if your goals are strength gains, which it should be doing a program like SL, adding cardio at the end won't help, and may even hinder. Just stick to the program.

2) it will most likely not just come with practice, if by practice you just mean continue doing what you are doing. You need to at the very least get a video and look at your form to see what you are doing wrong from the outside. Better still: have an experienced lifter who knows what they are doing (and you might be surprised by those who don't) check your form. Best: post the aforementioned video so people here can point out what you are doing wrong.

2nd edit: fixing autocorrect mistakes -_-
 
R

RumblingRosco

Member
Psychotext said:
Goddamnit, I ordered a multipack of quest bars after the advice of the thread and it seems I've got all the shit flavours.
Click to expand...

Should have went with straight up Brownie, Apple Pie, Cookies n Cream, or Chocolate Chip Cookie Dough!

Actually for real, what flavors did you get that you don't like so far?
 
P

Psychotext

Member
2 each of...

White Chocolate Raspberry
Mixed Berry
Cinnamon Roll
Strawberry Cheesecake
Apple Pie
Lemon Cream Pie

Haven't tried any yet, but I know most of those weren't towards the top of most people's lists.
 
S

SeanR1221

Member
Brolic Gaoler said:
Sean, I told you before your squat looked fine. Unless it's someone in person you trust telling you you are completely FUBAR, take it with a grain of salt.




For me I noticed a good DL increase when I started hitting upper back hard. That and heavy (315+) good mornings.
Click to expand...

Thanks man and yeah I should have listened to you. I need to remember what Steve P says. Don't get bogged down in the tiny details. Just lift.
 
Irobot82

Irobot82

Member
I concentrated more on my form last night when doing squats. Made sure my core was tight. I really felt my muscles burning in my lower back like they were being exhausted. Is that normal?
 
H

HisshouBuraiKen

Member
ACE 1991 said:
Man leg day is proving to be a total bear due to my internship, where I am hiking trails of varying difficulty for about 6-8 miles every day. I can't afford being sore and it's hurting the shit out of any progress for the workouts. Any ideas on what to do? I'm running Lyle McDonald's Generic Bulking Routine 3x/week.
Click to expand...

Switch to 2x/week full body.
 
D

Deleted member 47027

Unconfirmed Member
So what's everyone's opinions in here about Obama's form in that gym video
 
E

Exuro

Member
I'm starting up some light weight training and started running this week. Is there an average time on when your body gets used to working out(for those that are starting from not exercising at all?) ? Like I ran 2.5 miles on sunday and the preceding days felt like I was walking around like a marionette and just had to wait until I could do again which was today.
 
D

Deleted member 47027

Unconfirmed Member
Exuro said:
I'm starting up some light weight training and started running this week. Is there an average time on when your body gets used to working out(for those that are starting from not exercising at all?) ? Like I ran 2.5 miles on sunday and the preceding days felt like I was walking around like a marionette and just had to wait until I could do again which was today.
Click to expand...

DOMS will fade away and not be an issue for most people after a couple weeks, if you're not training super hard.

I still get it every once in a while when I -really- bust my ass. Enjoy it while you have it.
 
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