Nut Misc "Do You Even Lift?" Thread

[otterakl]

Something else.... Yesterday i did sumo squats (dumbbell, wide stance, hips back) and my arse is feeling it today. You are pulling the weight from the floor vs having the weight on your back, so it may be more back friendly than a traditional squat but still nails glutes (at least for me it did.)

The only downside, I assume, is that as a male you are stronger and need heavier weights than dumb bells provide-- i got by using 100lb db, but then it affected how deep I could really go since im only 5'6".

Interesting. I will be using sub-maximal weights anyway and even that might be too much stress. Can't pull DL or even go to depth on the leg press without pain. Looks like its leg extensions and lying leg curls for a while. Fuark.

[snrygo]

Nmisc what is the best way to go about improving vertical leap? At 5'10 198 I can't even get the rim with fingertips. I don't want to be doomed to white man hops the rest of my life!

tape pics of naked women/men (whichever you find attractive) on the clieling of a gym. try to catch them

[Vitek92]

tape pics of naked women/men (whichever you find attractive) on the clieling of a gym. try to catch them

syrgon?

[snrygo]

syrgon?

weren't you the ******* who kept saying "no i do not lift, stop asking" earlier ITT?

[phal]

weren't you the ******* who kept saying "no i do not lift, stop asking" earlier ITT?

No.

[Vitek92]

weren't you the ******* who kept saying "no i do not lift, stop asking" earlier ITT?

lol wut

I'm just messing with you bro, to be quite honest I had problems remembering your user name and spelling it.

and don't call me a *******.... unless I'm the OP.

[snrygo]

No.

My bad

I think I may be losing marbles today

I will refrain from calling randoms ohaggots unless they are in fact the op.

And my name for 99% of people=instant dyslexia.

[spicyprice]

Nmisc what is the best way to go about improving vertical leap? At 5'10 198 I can't even get the rim with fingertips. I don't want to be doomed to white man hops the rest of my life!

Look through that website I posted by bret contreras.

[sawoobley]

Nmisc what is the best way to go about improving vertical leap? At 5'10 198 I can't even get the rim with fingertips. I don't want to be doomed to white man hops the rest of my life!

http://forum.bodybuilding.com/showth...hp?t=122341231

[MarkVI]

I have a huge ass even when lean, and before starting lifting. Granted black sweats on but my ass size is still visable.

Same here my friend....dat thing is biiig, lean too....which sucks because I'd rather have a fatass and abs.

[MarkVI]

Alex, your butt isn't big. Your hammies are, and I'm jealous of your hammies. Interdasting day at the gym. I was close to snapping 3 people's heads off like a Mr. Potato doll.

Nah, ze glutes are pretty damn meaty my friend....hammies are ok too, they need moar sizeness.


Why so angry pumpkin?

[snrygo]

Mr potato head is just a head lol - hence the potato head and not mr potato man

[greekmanman]

I'm going by the pics you sent me. A couple guys a little older than me approached me after I was done for the day and asked me if I could teach them how to deadlift. They've seen me before and wanted to learn. I spent about 25 minutes teaching them the basic fundamentals with just the bar and single 10 lb plates on either side. They still couldn't do one rep correctly.

You guys trading nudes???

[spicyprice]

My glutes were not prepared for those pull-throughs....

I did a couple with lower weight and then kept upping to see how high I should use and still keeping form (and not being pulled backwards.) I think I probably did at least 8 sets of 8-10 with strong pauses at the top.

Deads should be interesting tomorrow....

Thanks for the pause suggestion Perp!

[PerpetualMotion]

I swear, everytime I read about ME on Westside, I feel handicapped. Anyone care to explain it to me how the work up works?

[SimonThePieman]

I swear, everytime I read about ME on Westside, I feel handicapped. Anyone care to explain it to me how the work up works?

lift the heaviest weight you can

[phal]

I've only ever seen ME and DE and those mean Maximum effort and Dynamic effort. (Or I also guess RE(? not even sure if they abrv that lol) for repetition but I don't read many westside logs/blogs)

[snrygo]

Someone please tell me what LE, ME and HE mean. I keep seeing them thrown around and can't find jack on Google.

LB=Low bar
LE=?????/
HE-??????
HB= high bar
ME= max effort
DE=dynamic effort
RE= repetition effort

[PerpetualMotion]

lift the heaviest weight you can

I should have explained more on why I was getting confused. It's not always maxing out but sometimes they incorporate circa-max method where they would do multiple sets of 90+%. It's just they never mentioned this one other templates but it makes more sense now that I've dug a little deeper. Thanks anyways.

[Vitek92]

I should have explained more on why I was getting confused. It's not always maxing out but sometimes they incorporate circa-max method where they would do multiple sets of 90+%. It's just they never mentioned this one other templates but it makes more sense now that I've dug a little deeper. Thanks anyways.

I remember Louie said something about doing 1 rep at 90%, 1 at 100% and then a PR over 100%. But I also remember something that was... 3 reps over 90%. Argh it's complicated.

[vitornoob]

I swear, everytime I read about ME on Westside, I feel handicapped. Anyone care to explain it to me how the work up works?

from the book:

-Maxing out every week, ME workouts should happen 72h after a speed or dynamic day
-You can do with Chains, Bands or Pure weight
-The ME lift should be trained using the maximal effot method. Work up to 1-3 rep max. Sometimes use the repetition method and do reps to failure
-Sample max effort exercise execution:

Deadlift:
Sets x Reps x Weight

2x5x135
1x3x225
1x2x315
1x1x405
1x1x495
1x1x545 PR!
1x1x575 fail

Max effort work periodization:


Cycle 1 /Cycle 2
Week 1: Camber bar good morning /Sled Work
Week 2: low box safety Squat bar /reverse band DL
Week 3: rest /Sled work
Week 4: take a weight with gear /Suspended good morning

This outline is what your training can look like after it has been monitored. You should not plan the max effort exercises too much in advance

2. Supplemental exercises:
This is based on analyses of the lifter. Do an exercise that works your glutes and hams, LB, or abs, depending on what your weakest point is or what adds to your squat and DL the most. This can be working up to heavy sets of 5 reps in the 45-degree back extension, doing 3-5 sets of 6-12 reps on the glute ham raises or doing many sets of curls with bands

3. Acessory Exercises:
These include abdominal exercises such as standing ab work in the lat machine for 3-4 sets of 8-15 reps and lower back such as reverse hyper for 3-4 sets of 8-15 reps

4. Other exercises: Do other exercises such as lat work, grip, neck. These can be done for pre-habilitation, added volume or progressive recovery

Sample workouts:

Workout 1:
1. Deadlift on a bloclwork up to max 1
2. GHR 4x6-8
3. Weighted Leg Raises 3x10
4. Reverse Hyper 3x10
5. Neck extension 2x20

Workout 2:
1. Low box safety squat bar up to max 1
2. Leg Curls 3x15
3. Reverse Hyper 3x15
4. side work with landmine 3-4 sets

Guidelines:
1. Do not prepare mentally or you will burn yourself out
2. Don't plan ME exercises too much in advance
3. the most important things are TUT and Strain(ME) not PRs
4. Limite the number of lifts over 90% to 2-3. do one with 90% , one with 95-98%, and then try a PR
5. It isn't necessary to max every week

Max Effort standards:
Load 90-100%+
ME exercises per workout 1
ME exercises per week 1 for Squat/DL and 1 for Bench
Reps 1-3
Rest 2-5 mins
Weeks me ME exer 1-2

this isn't ctrl c + ctrl v, I typed everything...so use it!

[Joseph1990]

Form check.
http://www.worldstarhiphop.com/video...y61zBH9931yZow

[Ajaro]

Deadlift 207.5 kgs x 4 without p*ssyfooting and sexy-bouncing inbetween reps. 210 next week. Gonna be good.

[Vitek92]

V. medialis and v. lateralis are looking juicy and there is significant give when I let go of the quad flex. I'm 6 sessions away from finishing my 2 month cycle of rehab. I just wish my back would come to life already. I keep struggling with my back. I'll do my deadlifts after I bench on Monday and Friday, because I think the heavy squats I'm doing are killing any strength left in my legs.

Pics? no homo


































semi homo

[SimonThePieman]

V. medialis and v. lateralis are looking juicy and there is significant give when I let go of the quad flex. I'm 6 sessions away from finishing my 2 month cycle of rehab. I just wish my back would come to life already. I keep struggling with my back. I'll do my deadlifts after I bench on Monday and Friday, because I think the heavy squats I'm doing are killing any strength left in my legs.

rehab for what? Cock addiction?

[anglac6]

Do yall use any shin protection for deadlifts? Been bruisin and scrapin my legs up something fierce lately. Tried wearing sweatpants today, still managed to break skin. I just can't do em right without the bar smashing my legs.

[anglac6]

They're your battle scars. Wear them with pride, my friend.

Trust me I do, but getting blood on the bar isn't very sanitary, and the sweatpants created mucho ball sweat/swamp ass, too much heat.

[HunterCML]

Trust me I do, but getting blood on the bar isn't very sanitary, and the sweatpants created mucho ball sweat/swamp ass, too much heat.

Baseball socks. They work pretty well; especially after you let your scabs heal over. I'm wearing them in my avi. ErickStevens wears some type of what looks like shin guards. You can always ask him.

[FunkymonkAW]

Do yall use any shin protection for deadlifts? Been bruisin and scrapin my legs up something fierce lately. Tried wearing sweatpants today, still managed to break skin. I just can't do em right without the bar smashing my legs.

Luckily 2 of our BBs are old and have knurling that is worn down to basically nothing, so I typically don't draw blood when using those.
Between the bouncy floor and the rubber hexagon plates, I end up with a lot of shin bruises from the rebound of each deload between reps though =/

[SimonThePieman]

OHP is feeling weakish so I'm thinking of dropping Wednesday's session and doing them on Monday and Friday, but at a lower weight and in the hypertrophy range. Almost losing balance of 1 pps + 5 is a little frightening. Thoughts?

questions
1) what is your grip? spacing and thumb positions
2) what is your biggest concern? dropping the weight in the gym and causing a scene or hitting your self?
3) how do you start? rack or clean?
4) where do you feel weak