Misc Firearms Crew LXXXII: Stamp Collecting Brandon Style...Bracing for Ultra Amnesty

[Farley1324]

Good. Ask a guy who ordered his first lever belt last night anything.

Have you ever worried you were legit stuck in a (likely double) prong belt that just wouldn't come off?

[PapaBurgandy]

Have you ever worried you were legit stuck in a (likely double) prong belt that just wouldn't come off?

Yes. Terrifying, until you find an upright and use your body weight. I hope I’m done with all of that, lol.

[OfficerJimLahey]

[Farley1324]

Yes. Terrifying, until you find an upright and use your body weight. I hope I’m done with all of that, lol.

lol yes

I lightly injured a pec straining trying to get a double prong off once upon a time even using an upright.

Twin prong belt, not really sure why it's kind of the default

[Bo_Flecks]

[Horse86]

Twin prong belt crew. Always have. Prob always will. You can’t beat that almost pop your shoulder out feeling each time you try to undo it

[EDcellent]

I'm one of the few guys in their 30's who works out in Wyoming. Normally I think it's a requirement to be a fat unkept looking tradie here. Srs these guys look like they were all made in the same mold lol.

[criminal_manne]

Nice. I think we may be the only ones in here that still lift (and Nuggemz, of course).

I lift 5 days a week my man

[PapaBurgandy]

lol yes

I lightly injured a pec straining trying to get a double prong off once upon a time even using an upright.

Twin prong belt, not really sure why it's kind of the default

That was the reason I went single prong years ago....single prong Inzer has been a good belt.

[4ea]

[OfficerJimLahey]

Been giving 531 a shot. It works well with a limited home gym. I am sure 4ea has a better setup, mirin.

[4ea]

Been giving 531 a shot. It works well with a limited home gym. I am sure 4ea has a better setup, mirin.

531 seems like a routine geared towards powerlifting. when i was younger i had much more of a focus on moving heavy numbers but over the years i got more into time under tension training for hypertrophy. that seems to be more effective for gaining size, minimizing dissymmetry and avoiding injury.

heres some pictures of the home gym, although ive moved somethings around since these were taken











i dont have that exercise bike anymore though, i broke it riding too hard. bought a chinese peleton copy off amazon

[PapaBurgandy]

Been giving 531 a shot. It works well with a limited home gym. I am sure 4ea has a better setup, mirin.

I’m working my strength back up with MadCow….really kicking Conjugate around for the next routine. Been watching too many Matt Wenning and Dave Tate videos, I guess.

[Horse86]

Never skipped a leg day but had gotten away from squats. Basically did every other compound movement and muscle group focused movement.

Started squating again a week or two ago and realized my ankle and hip flexibility need some work to get back to my usual. 3rd leg day in with squatting, weight feeling good, and Fookin pull my upper quad (where it goes up into hip flexor) during a rep. Racked the weight right away and called it a day on squats. Just hit some hams and calves the rest of the workout. So now I’m going to be set back for a while. Fuark I hate quad injuries.

[PapaBurgandy]

Never skipped a leg day but had gotten away from squats. Basically did every other compound movement and muscle group focused movement.

Started squating again a week or two ago and realized my ankle and hip flexibility need some work to get back to my usual. 3rd leg day in with squatting, weight feeling good, and Fookin pull my upper quad (where it goes up into hip flexor) during a rep. Racked the weight right away and called it a day on squats. Just hit some hams and calves the rest of the workout. So now I’m going to be set back for a while. Fuark I hate quad injuries.

Once you get to the point where your warm up takes as long as your actual working sets, you’ll see less injuries. Hope that thing heals quickly, damn.

[Farley1324]

531 seems like a routine geared towards powerlifting.

This 100% depends on which supplemental program you do

[PapaBurgandy]

This 100% depends on which supplemental program you do

That. There are approximately 4,377 variations for 5/3/1.

[Horse86]

Once you get to the point where your warm up takes as long as your actual working sets, you’ll see less injuries. Hope that thing heals quickly, damn.

Ya that’s probably my fault. I like to just get to hitting the weights. That’s what I always did…As I get older I need a more lengthy warm up. But I hate pissing around in the gym. I’ve got to come up with a proper warm up/stretch routine for leg day.

[PapaBurgandy]

Ya that’s probably my fault. I like to just get to hitting the weights. That’s what I always did…As I get older I need a more lengthy warm up. But I hate pissing around in the gym. I’ve got to come up with a proper warm up/stretch routine for leg day.

4 sets of 15 on the belt squat yesterday before getting under the bar. Everything felt great. The warm ups are becoming an accessory now, but it works.

[Horse86]

4 sets of 15 on the belt squat yesterday before getting under the bar. Everything felt great. The warm ups are becoming an accessory now, but it works.

Funny thing is…i stretch a bit then hit leg press first. Start with 1 plate on each side and each set increase 1 more plate each side. Rep range 20 then lowers to 6ish for final set. Last set with 8 plates on each side (16 total). So that was 8 sets of full ROM…stretch a bit between each set. Then went to squats where I pulled it 3rd set in. Pisses me off.

I’m going to start hitting the bike first (or stepper). Then some high rep leg extension and leg curls, stretch, then get to the workout….once I work my way out of this pull.

[OfficerJimLahey]

Ya that’s probably my fault. I like to just get to hitting the weights. That’s what I always did…As I get older I need a more lengthy warm up. But I hate pissing around in the gym. I’ve got to come up with a proper warm up/stretch routine for leg day.

Have you given Agile 8 or Limber 11 a shot?
Rolling your glutes on a lacrosse ball is good stuff.

if interested there's good videos on youtube

[Horse86]

Have you given Agile 8 or Limber 11 a shot?
Rolling your glutes on a lacrosse ball is good stuff.

if interested there's good videos on youtube

I haven’t. But I might try foam rolling. On my quads/hip flexor area and hams/glutes as part of warmup. Can’t wait to be one of those bro’s grinding on a noodle at the gym….grrrreat

[OfficerJimLahey]

I’m working my strength back up with MadCow….really kicking Conjugate around for the next routine. Been watching too many Matt Wenning and Dave Tate videos, I guess.

still getting it all figured out, but I do like having a plan when I go into the basement. Previously I would go put in a solid effort but kinda wing it and not sure what I accomplished. Also the slow, controlled progression of 531 Big But Boring is helping me build up in a controlled manner that is treating me really well after some back issues.

That. There are approximately 4,377 variations for 5/3/1.

true

[OfficerJimLahey]

I haven’t. But I might try foam rolling. On my quads/hip flexor area and hams/glutes as part of warmup. Can’t wait to be one of those bro’s grinding on a noodle at the gym….grrrreat

basement gym is great for this. no one staring at me when i foam roll my inner thighs and look like i'm ****ing the noodle.

edit: Coach knows what I'm talking about.

[PapaBurgandy]

basement gym is great for this. no one staring at me when i foam roll my inner thighs and look like i'm ****ing the noodle.

edit: Coach knows what I'm talking about.

LOL. COVID ****ing wrecked my pressing strength, lost 15 lbs in a few days. Starting to recover it, but taking it slow and really working technique. First day back, I almost died under a weight that I normally bang out 10 clean reps with.

Horse, if you have access to a safety squat bar, use it. Using one exclusively, or at least every third session has fixed my hip flexor issues.

[Horse86]

Horse, if you have access to a safety squat bar, use it. Using one exclusively, or at least every third session has fixed my hip flexor issues.

wish my ****gy LA Fit had one. Might do leg day at the more BB focused gym that has more "advanced" hardware.

How does it take tension of hip flexor/fix your hip flexor issues? Allows you to keep the weight up against your neck more? Or just feeling the control of the weight with the hands in front of you?

[PapaBurgandy]

wish my ****gy LA Fit had one. Might do leg day at the more BB focused gym that has more "advanced" hardware.

How does it take tension of hip flexor/fix your hip flexor issues? Allows you to keep the weight up against your neck more? Or just feeling the control of the weight with the hands in front of you?

The bar is cambered a touch to shift the weight forward, more like a front squat. It takes some getting used to, very humbling. The trick is to really tighten the upper back to steady the bar. Shoulders back and you can basically squat with no hands (I wouldn’t).

Morning, MFC.

[OfficerJimLahey]

Good morning, Coach.

[Horse86]

The bar is cambered a touch to shift the weight forward, more like a front squat. It takes some getting used to, very humbling. The trick is to really tighten the upper back to steady the bar. Shoulders back and you can basically squat with no hands (I wouldn’t).

Morning, MFC.

interdasting. Yea I've done front squats (with a barbell with the folding arms in front to secure the bar) and they put more emphasis on my quads. I'll have to see though....that might aggravate the upper quad that I pulled. Good info none the less

[FarmersSon]

The bar is cambered a touch to shift the weight forward, more like a front squat. It takes some getting used to, very humbling. The trick is to really tighten the upper back to steady the bar. Shoulders back and you can basically squat with no hands (I wouldn’t).

Morning, MFC.

Seconded. I have a barebones home gym in my basement. One challenge for my basic equipment has always been leg assistance. Really like the safety squat bar for the change up. I mostly alternate between low bar squats one day and SSB squats the other.