Bunch of wannabe Strong/Jacked noobs getting competititive

[WorldClassDBag]

Still significantly more than my 1rm mate xD

How long a pause is a pause?

Id say about a second or two

[sooby]

Let's see a work set vid of deads then, we will soon know if it's a form issue.
It usually is if you are sore the next day or two.

I avoid cable crunches, for the same reason I avoid weighted sit ups.


No loaded spinal flexion is something I take pretty seriously.

Spinal flexion, or even loaded spinal flexion isn't necessarily the enemy. Many PTs will even argue that the key to a strong and healthy back is to train spinal flexion. Just not with 3 plates on your back doing the butt-wink or doing the hunchback with your deadlift. Within reasonable and light loads (progressing very slowly) training spinal flexion is fine. Cable crunches probably isn't the best way to do it because people often load 100 lbs+ on it. Weighted sit-ups I think is safe if loaded reasonably but it probably isn't the best exercise for other reasons (i.e, more hip flexor action rather than abs which is what people want).

https://www.instagram.com/p/BZkcMQHF...by=vinnierehab

instagram whoring it up but honestly I like to follow guys like vinnierehab because they always give out good info in terms of maintaining joint/muscle/spinal health in easy to read tidbits on insta. Not to mention they give out exercise recommendations.

https://www.instagram.com/lustrengththerapy/

also follow this guy, both toronto-based

[MyEgoProblem]

Im totally in agreement that loaded spinal flexion is fine and healthy... But, starting lighter and progress slowly and cleanly.. as with everything ofc.

Especially standing crunches.. excellent carryover to my deads due to joint angle specificity... And if my deads go up, so do my squats.

Obviously anti- flexion/rotation ect are excellent for performance and safety reasons.

[WolfRose7]

Im totally in agreement that loaded spinal flexion is fine and healthy... But, starting lighter and progress slowly and cleanly.. as with everything ofc.

Especially standing crunches.. excellent carryover to my deads due to joint angle specificity... And if my deads go up, so do my squats.

Obviously anti- flexion/rotation ect are excellent for performance and safety reasons.

Spinal flexion, or even loaded spinal flexion isn't necessarily the enemy. Many PTs will even argue that the key to a strong and healthy back is to train spinal flexion. Just not with 3 plates on your back doing the butt-wink or doing the hunchback with your deadlift. Within reasonable and light loads (progressing very slowly) training spinal flexion is fine. Cable crunches probably isn't the best way to do it because people often load 100 lbs+ on it. Weighted sit-ups I think is safe if loaded reasonably but it probably isn't the best exercise for other reasons (i.e, more hip flexor action rather than abs which is what people want).

https://www.instagram.com/p/BZkcMQHF...by=vinnierehab

instagram whoring it up but honestly I like to follow guys like vinnierehab because they always give out good info in terms of maintaining joint/muscle/spinal health in easy to read tidbits on insta. Not to mention they give out exercise recommendations.

https://www.instagram.com/lustrengththerapy/

also follow this guy, both toronto-based

Notes taken, and will check those out.

[fluidZ]

Let's not start crossing the line between banter and insults now, bud. Or you're gonna have a bad time.

All in jest friend. I'll tone it down ;] Let me buy you a beer! Or protein shake!

I have paypal.

[WorldClassDBag]

10/11/2017

** Pause Bench **
- Total Sets: 7
- Total Reps: 22
- 185.0 lbs x 1 rep
- 205.0 lbs x 1 rep
- 225.0 lbs x 3 reps
- 235.0 lbs x 2 reps
- 195.0 lbs x 5 reps
- 195.0 lbs x 5 reps
- 195.0 lbs x 5 reps

Pause was about 1 second. Pause bench is hard lol. Hit 225 for a triple. Added weight and hit it for a double. It didn't move to well so I settled on 230 so did 85% of 230 for 3x5.

** Kroc Row **
- Total Sets: 3
- Total Reps: 24
- 75.0 lbs x 8 reps
- 80.0 lbs x 8 reps
- 90.0 lbs x 8 reps

** Close Grip Barbell Bench Press **
- Total Sets: 4
- Total Reps: 60
- 95.0 lbs x 15 reps
- 135.0 lbs x 15 reps
- 135.0 lbs x 15 reps
- 135.0 lbs x 15 reps

** Pull Up **
- Total Sets: 3
- Total Reps: 28
- 10 reps
- 10 reps
- 8 reps

Also did some face pulls and lateral raises

[pezking7p]

Well, if you hit 235x2 I’d say 245x1 is outdated! Good stuff. I don’t guess I’ll catch you by years end but I’m going to try like hell.

[WolfRose7]

Well, if you hit 235x2 I’d say 245x1 is outdated! Good stuff. I don’t guess I’ll catch you by years end but I’m going to try like hell.

I'd be pretty happy to hit 235 for 1 by Feb.

We shall see though.. it would require pretty optimal progress

[pezking7p]

I'd be pretty happy to hit 235 for 1 by Feb.

We shall see though.. it would require pretty optimal progress

I was more thinking around 245, but that's probably going to be the top end of where I can get to, lol. But a girl can dream.

[WolfRose7]

I was more thinking around 245, but that's probably going to be the top end of where I can get to, lol. But a girl can dream.

Yeah.. you've got a 45lb advantage on me though xD
Don't think I'll be catching that :P

[fluidZ]

Yeah.. you've got a 45lb advantage on me though xD
Don't think I'll be catching that :P

I just bought a jar of peanut butter for less than $4... 10,000 calories, 400g protein

I can share some with you if ya want!!



Hopefully I will be 2 plate by feb!! ~75lb to go!! would need to be adding 5lb a week ... DONT CRY FLUID!!

[TnTNZ]

Fuk pause bench is hard. I only hit 235x2 for my top set.

Yep, Paused really separates the men from the boys. you gotta be in complete control.

[TheGymJim]

I'm not too far off 100kg/225lb on the bench as of right now. Pushed 90kg/200lb for 2 reps on Tuesday. I reckon if I was building up to a 1RM test appropriately, I could get 95.

[wowter]

I'm not too far off 100kg/225lb on the bench as of right now. Pushed 90kg/200lb for 2 reps on Tuesday. I reckon if I was building up to a 1RM test appropriately, I could get 95.

Not to be a douche but 100kg is only 220lb, got to go 102,5 to get the true 2 plates according to the ‘Muricans
Nice work tho.

[WolfRose7]

Not to be a douche but 100kg is only 220lb, got to go 102,5 to get the true 2 plates according to the ‘Muricans
Nice work tho.

Even Murica uses Kg plates at Nationals though xD

Though they mostly use 25's.. so I guess true 2 plates is 120kg

[wowter]

Ha yea fair enough, more work needed

[WolfRose7]

RPE Hype Train

Orhi just hit 305.5/180/312.5 at 22 years of age...

[sooby]

Not to be a douche but 100kg is only 220lb, got to go 102,5 to get the true 2 plates according to the ‘Muricans
Nice work tho.

'
that extra 5 lbs makes the diff ;/

[TheGymJim]

2 plates is 2 plates. I refuse to cater to 'Murica's dumbass decision to stick with outdated measuring systems :P

Plus 100kg is such a lovely, round number

[pezking7p]

2 plates is 2 plates. I refuse to cater to 'Murica's dumbass decision to stick with outdated measuring systems :P

Plus 100kg is such a lovely, round number

Yet you spend money in pounds sterling....

[wowter]

2 plates is 2 plates. I refuse to cater to 'Murica's dumbass decision to stick with outdated measuring systems :P

Plus 100kg is such a lovely, round number

Definitely with you on that. I was just saying

[sooby]

2 plates is 2 plates. I refuse to cater to 'Murica's dumbass decision to stick with outdated measuring systems :P

Plus 100kg is such a lovely, round number

but who was stones though


srsly tho I still see UK brahs using stones lol wtf is a stone

[WolfRose7]

but who was stones though


srsly tho I still see UK brahs using stones lol wtf is a stone

Jujimufu converts half his youtube lifts to Stones for the lulz.

What's weirder is U.S people not using Stone lol, be much funnier if lifters there were like.. I need to hit 22 Stone instead of 300lbs

[Squid24]

Jujimufu converts half his youtube lifts to Stones for the lulz.

What's weirder is U.S people not using Stone lol, be much funnier if lifters there were like.. I need to hit 22 Stone instead of 300lbs

what is that 14 lbs per stone? Light bassturds...lol

[sooby]

what is that 14 lbs per stone? Light bassturds...lol

was gonna say


some light fuking stones back in the ages of antiquity lmao like did they even lift brah

fun fact: I'm 12.7143 stones

[fluidZ]

all of the weights at your gym are likely heavier than they say anyway... unless they are competition weights..

[WolfRose7]

all of the weights at your gym are likely heavier than they say anyway... unless they are competition weights..

Or lighter xD

[MyEgoProblem]

Ive weighted a lot of the iron 20kg plates.... And they came in between 18.5 - 22kg (the bumpers where only .5kg either way so more accurate)

Kinda explains the occasional lopsided feel eh? Imagine afew heavies on one side and liggts on the other.. easily get a 5kg misload once you get fairly strong.

Also why gym lifts dont REALLY count ☺️

[wowter]

Bench going pretty well. Hoping for 9 or 10 at 90kg in 2 weeks which is around BW.

[wowter]

Lol at stone. Almost as retarded as using “cups” to measure stuff.