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05-29-2012, 05:02 PM #271
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05-29-2012, 05:04 PM #272
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05-29-2012, 05:06 PM #273
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05-29-2012, 05:32 PM #274
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05-29-2012, 07:53 PM #275
So I just got back from the gym... and I didn't even lift. But seriously, I got there and wasn't feeling it so I just went home. I've been lacking motivation in the gym for a little while now, and I think I need to make some changes. I've been doing Starting Strength since last year with a few short breaks and have made decent gains in strength, but I still feel like I look relatively the same. If anything, my arms have developed the best. Weights went from Squat 85x5 -> 130x5 Bench 55x5 -> 70x5 DL 115x5->155x4,145x5 Press 50x5->60x2, 55x6-7 Row 60x5->75x5. Should I deload? I'm thinking of just switching programs altogether; I'd love one that would give me some more size, specifically in my legs. Can anyone recommend a good program for me? Please?
Weights > cardio
My bulking log: http://forum.bodybuilding.com/showthread.php?t=140088743
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05-29-2012, 08:29 PM #276
- Join Date: Dec 2009
- Location: New York, United States
- Posts: 6,621
- Rep Power: 22749
Anyone else have better mind/muscle connection with one side over the other? For me I have much better contractions in my Tris, quads, and Bis on my left side and my right side has better contractions in the lats, hams, and calves. What gives?
Also, My left quad is noticeably more defined and stronger. How can I even them out? I've been doing single leg extensions and lunges. anything else?xTUNAx CREW
SOYBOY CREW
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05-29-2012, 09:17 PM #277
- Join Date: Sep 2009
- Location: San Diego, California, United States
- Age: 41
- Posts: 8,683
- Rep Power: 40546
I am lucky enough to have a physio as a BFF and am visiting her atm. She gave me an ice massage on my tennis elbow today. WORLDS better. The key was to take a styrofoam cup and fill it with water, freeze it, tear off the bottom of the cup and with slight pressure rub it on the affected area after lifting and stretching. Then, stretch again afterwards. Will be doing this plus aleeve daily for the next week or so and will hopefully be back to normal!
Will be laying off the deads and bb/db rows until its better as well. Good things I love Tbar rows so much.....
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05-29-2012, 09:43 PM #278
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05-29-2012, 09:57 PM #279
beginning multi day DL's this week, as my max is 330 I'm thinking I'll try a 1x5 of 270ish and then follow it up next deadlift session with 3-4 sets of 5-6 @ 60-70%. Want to throw some ddl's in there somewhere too
if all goes well hopefully will be adding weight each week
my goals may be somewhat naive/overly optimistic, i really don't know what is capable in what time frame
bench - 209 >> 264
deadlift - 330 >> 396
OHP - 122 >> 176
having to convert kg's to pounds, hence the odd numbersLast edited by brendbro; 05-29-2012 at 10:03 PM.
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05-30-2012, 05:13 AM #280
- Join Date: Jan 2010
- Location: United Kingdom (Great Britain)
- Posts: 3,910
- Rep Power: 4134
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05-30-2012, 08:35 AM #281
- Join Date: Dec 2007
- Location: Arizona, United States
- Age: 36
- Posts: 1,756
- Rep Power: 8796
I weighed myself this morning this my fulk is over in 1 week...
My log - http://forum.bodybuilding.com/showthread.php?t=144840161&page=3
407/226/457 @ 128.0 at 2013 USAPL MO State / Ozarks
342/210/435 @ 120.8 at 2012 Arnold Sports Festival Raw Challenge
[ Misc Strength Crew ] [ Unaesthetic Crew* Disregard V-Taper, Acquire PRs ]
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05-30-2012, 08:55 AM #282
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05-30-2012, 09:02 AM #283
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05-30-2012, 09:52 AM #284
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05-30-2012, 10:12 AM #285
- Join Date: Dec 2007
- Location: Arizona, United States
- Age: 36
- Posts: 1,756
- Rep Power: 8796
Posting my pics in the NutMisc Transformation Pic thread tomorrow morning, but spoiler alert, I'm 145 lbs now - I'm officially overweight via BMI, awww yeeah (I'm sure there's a good amount of bloat that'll come off the first week, but still, I lol'ed on the scale).
My log - http://forum.bodybuilding.com/showthread.php?t=144840161&page=3
407/226/457 @ 128.0 at 2013 USAPL MO State / Ozarks
342/210/435 @ 120.8 at 2012 Arnold Sports Festival Raw Challenge
[ Misc Strength Crew ] [ Unaesthetic Crew* Disregard V-Taper, Acquire PRs ]
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05-30-2012, 10:12 AM #286
- Join Date: Jan 2010
- Location: United Kingdom (Great Britain)
- Posts: 3,910
- Rep Power: 4134
Benching today I noticed warming up a sharp pain/weakness in the inside of my elbow and when I got to my working sets it felt very unstable, arms felt like spaghetti.
I couldn't continue with my workout ended up doing some light squats/leg press and hittin the showers.
Asked the gym owner about it and he said it might be tendonitis and recommended I take a week or two off heavy lifting, what do you fellas think it could be?BJJ / Greyskull LP log
http://forum.bodybuilding.com/showthread.php?t=166276471&p=1337135191&posted=1#post1337135191
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05-30-2012, 10:57 AM #287
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05-30-2012, 11:00 AM #288
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05-30-2012, 11:01 AM #289
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05-30-2012, 11:01 AM #290
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05-30-2012, 11:09 AM #291
- Join Date: Jan 2010
- Location: United Kingdom (Great Britain)
- Posts: 3,910
- Rep Power: 4134
Whats that, Rest-Ice-c-e?
funny thing is I had a very mild version of this before deadlifts/chins on Monday after shifting a bed up the street to my gran's house but it got very sore after that, then disappeared until today.
I'm thinking I will knock the weights back significantly anyway to allow for some more active recovery once i've finished completely resting.BJJ / Greyskull LP log
http://forum.bodybuilding.com/showthread.php?t=166276471&p=1337135191&posted=1#post1337135191
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05-30-2012, 11:12 AM #292
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05-30-2012, 11:12 AM #293
- Join Date: Jun 2009
- Location: Cheltenham, Gloucestershire, United Kingdom (Great Britain)
- Age: 47
- Posts: 19,532
- Rep Power: 0
^^^ This. Heavy squating will help your biking but if you goal was to squat as much as you possibly could you would neither bike nor jog at all. You would find cardio/conditioning methods that do not negatively impact strength. You have to pick a primary goal when it comes to training specificity.
If you chose to continue doing endurance biking squating x3 per week would still be fine but you have to pick your workouts carefully. You aren't going to bang out a 5x5 x3 per week wtih 80% intensity (which is fairly metabolically taxing) and expect it not to negatively impact your biking, recovery and doms.
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05-30-2012, 11:18 AM #294
- Join Date: Jun 2005
- Location: Sarasota, Florida, United States
- Posts: 24,829
- Rep Power: 80660
Deficit deadlifts, some bench, then some rack pulls = Death to my erectors. 590 for 3 fairly easy doubles on Rack Pulls though, way easier than it was last time I did it.
"Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
http://forum.bodybuilding.com/showthread.php?t=163165741
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05-30-2012, 11:19 AM #295
- Join Date: Jan 2010
- Location: United Kingdom (Great Britain)
- Posts: 3,910
- Rep Power: 4134
cheers, I see much squatting in my future. I had no trouble doin legs today obviously so i'm assuming it's okay to just carry on squatting M/W/F and just omit deads/bench for a couple weeks? I figure this way I can justify staying in a surplus.
BJJ / Greyskull LP log
http://forum.bodybuilding.com/showthread.php?t=166276471&p=1337135191&posted=1#post1337135191
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05-30-2012, 11:34 AM #296
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05-30-2012, 11:37 AM #297
- Join Date: Jun 2009
- Location: Cheltenham, Gloucestershire, United Kingdom (Great Britain)
- Age: 47
- Posts: 19,532
- Rep Power: 0
Or you could simply go heavier on your squats for a lot less volume and focus on maximum strength instead of metabolicly fatiguing workouts as max strength training doesn't negatively impact the performance of other athletic endevours. Do something like alternating 2x2 squat days with squat speed work and your biking should not be negatively impacted, nor your recovery any more than it would if you didn't lift at all (meaning it is the biking causing the issues here).
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05-30-2012, 11:42 AM #298
biking is defenetly causing the burnout, but squating doesn't help either.
So if I'm getting this right, u would do something like this:
2x2 squat ( 2x week, with some speed work included), and add some upper body lifts?
edit: what rep scheme would be optimal for upper body? I'm thinking of staying within 5rep range.
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05-30-2012, 11:47 AM #299
- Join Date: Jun 2009
- Location: Cheltenham, Gloucestershire, United Kingdom (Great Britain)
- Age: 47
- Posts: 19,532
- Rep Power: 0
You can still squat 3x a week without it impacting your biking if you focus on power not volume. I ment do speed work on seperate days. Come in one session and do max effort 2x2 squat next squat session do 6-8x2 speed squats and alternate the two. This should allow to gain strength, which will improve your cycling, without impacting your biking or recovery negatively.
A 3x5/5x5 would be fine for your upper body work depending on your goals. I would avoid metabolicly taxing routines (3x10, 5x10 etc) even for upper body given the amount of endurence training you are doing.
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05-30-2012, 11:54 AM #300
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