Nut Misc "Do You Even Lift?" Thread Part II

[hcoyle545]

That's a good routine. You can train with this guy, he's on the same one.

http://i193.photobucket.com/albums/z...oneedsthem.jpg

trolol. srs tho, i'm not keen on going back to FB tri-weekly but if the benefits are so strong I will do it and like it.

[ko300zx]

trolol. srs tho, i'm not keen on going back to FB tri-weekly but if the benefits are so strong I will do it and like it.

What do you mean by split in this case? Is that 3 days on, then you're taking a rest day or is it MWF?

[hcoyle545]

what do you mean by split in this case? Is that 3 days on, then you're taking a rest day or is it mwf?

mwf

[ko300zx]

mwf

Considered an upper/lower routine?

[typeA17]

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?

[MITCHAPAL00ZA]

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?

[spicyprice]

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.....

[MiscDemeanor]

Wow didn't even notice 2nd thread. In to lurk/learn...maybe I'll actually keep up with this one

[brendbro]

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 numbers

[hcoyle545]

Considered an upper/lower routine?

I was thinking about it but i'd like to keep training to 3 days weekly since i've noticed my recovery had me pretty drained even on 5/3/1 going 4 days a week. What would you suggest?

[mkal]

I weighed myself this morning this my fulk is over in 1 week...

[NegatronPrime]

I weighed myself this morning this my fulk is over in 1 week...

inb4 5'2" 240lbs

[FunkymonkAW]

Slacks are tight in my thighs but not waist today. Feelsweirdman.jpg.

Also, hit 5*110 on press and 5*315 on DLs today. FINALLY.

[illiniStrive]

I weighed myself this morning this my fulk is over in 1 week...

Haha, I love that gif. inafterobesemkal


jk!

[mkal]

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).

[hcoyle545]

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?

[razer1]

Aight so I need to stop squating 3x a week plus riding 300miles/w, just can't recover properly.
I always did some FB program and i'm lost on what to do now.

any ideas? Ideally i'd still go to the gym 3x a week but it may down size to 2x

[snrygo]

Aight so I need to stop squating 3x a week plus riding 300miles/w, just can't recover properly.
I always did some FB program and i'm lost on what to do now.

any ideas? Ideally i'd still go to the gym 3x a week but it may down size to 2x

this is where you have to prioritize.


gym>biking
or
biking>gym


you decide

[MarkVI]

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?

Yes, then reassess form. during this week use the RICE method for recovering it.

[joelash302]

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).

In for cheater pics.

[hcoyle545]

Yes, then reassess form. during this week use the RICE method for recovering it.

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.

[psychodiver9]

rest,ice, compression, elevation

[JasonDB]

Aight so I need to stop squating 3x a week plus riding 300miles/w, just can't recover properly.
I always did some FB program and i'm lost on what to do now.

any ideas? Ideally i'd still go to the gym 3x a week but it may down size to 2x

this is where you have to prioritize.


gym>biking
or
biking>gym


you decide

^^^ 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.

[ErickStevens]

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.

[hcoyle545]

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.

[razer1]

^^^ 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.

I'm always gonna choose biking over gym, just because I love it more. That being said I still need to find a proper routine that involves upper body 2x week, since that doesn't impede recovery whatsoever

[JasonDB]

I'm always gonna choose biking over gym, just because I love it more. That being said I still need to find a proper routine that involves upper body 2x week, since that doesn't impede recovery whatsoever

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).

[razer1]

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).

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.

[JasonDB]

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.

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.

[Kimhwan92]

Starting 5/3/1...