I lose concentration for 2 seconds and i start over adding weight. I wanted to squat 300 LP. I did 310. Lol.
6'1" 170, just starting to lift, complete noob. I've been a distance runner since high school. Beginner's sites or advice? Feel free to link me to previous parts of this thread. TIA. Creatine before only or before and after? Combine with protein?
If you're just starting to lift, don't worry about creatine. What are your goals? Strength or aesthetics? Mix of both? How many days do you have to devote to the gym?
It doesn't matter when you take creatine. Before, after, just whenever. You can mix it with your protein for a postworkout if you want. That's what I do because I got the flavorless stuff to mix with my chocolate protein, banana and peanut butter shake. Advice? Squats and dead lifts suck but you'll thank yourself later if you do legs every week. Trust me, playing catch up sucks and your whole body benefits big time from doing them.
Also came to post I got 500 today on deadlift finally. Ate, stretched out really good and went in and said fuck it. I think my problem was trying to do it at 5 am was just too much, too early for me. I'd eat a few protein balls but I'd always feel gassed by the time I got up to it from working sets.
Mostly strength with a side of aesthetics. I've got the ability to hit the gym every day of the week but reality states about 4. Would 2 days of cardio in between and a rest day be a good set-up?
Officially 10 weeks back and I lift every day. I've missed 4? days now because of work. I primarily strength train. Running gives me allergies. I always rec. Starting strength to people. If you want i can add you to zelibrary. Just send me your email.
Starting strength is a good program to start. If you decide to keep doing cardio, don't run the day before you squat. Your legs will be zapped to squat properly. And for god sakes don't half rep
I wouldn't do more than 20-30 mins cardio those days. If you're used to doing distance you'll already be starting from a good spot. Do abs those days if you feel like it's not enough work. I was exactly your size when I started at 16. I'm around 225 now, and have been for about 16 years (now 37). I wouldn't worry about creatine or even protein supplements right now. Get used to the discipline of eating enough whole foods to get the protein you need to gain muscle. Once you get a good base down and get used to how your muscles are supposed to work under weights several months down the road, you'll get the best bang for your buck supplementing then. Plus it'll give you a good base to measure your supplemented gains by to see what works. I haven't taken a supplement in over ten years though and still get good results, for whatever that's worth.
following yalls advice...breakfast this morning was 4 scrambled eggs and 6 pieces of turkey bacon. couldn't finish it all because stomach is messed up from last weekend. i need to get some whole wheat toast to go with it and make breakfast sandwich. might start taking protein shakes again too. trying to change things up, what i was doing wasn't really working so hot. yesterday was back and bi-3 sets of 10 on two different lat pulldown machines, 3x10 row machine, 3x10 hammer curls, 3x10 decline curls, 3 x10 cable bar curls. 30 minutes of cardio afterwards.
just smashed a breakfast sandwich consisting of 100 calorie multi grain wheat roll stuffed with microwaved scrambled eggs, sriraha, and turkey bacon. Any way to get low sodium turkey bacon-this stuff has 6% of my daily sodium per slice and I eat 6 slices. random note-i really like the green giant tuscan broccoli and seasoned brussel sprouts, i'm sure they're are stacked with sodium
Day two of new programming... had to take a couple days to recover from the DOMS after my first session being that I had a long break between it and my last cycle. Bench: 185 2x4 + 1xAMRAP (5) - moved very well High Bar Pause Squats: 235 7x3 - first time doing pause squats in a very long time. Loved it, and was very happy with how they moved. Also liking mixing up the high bar, although my traps aren't acclimated to the weight there anymore considering I've been squatting low bar almost exclusively for months. Accessories after were just some front lateral raises and some DB flys. Excited to really get going in this cycle.
Fairly long read, but really good and important. The link at the top is for the programming http://swoleateveryheight.blogspot.com/2016/02/gzcl-applications-adaptations.html
Holy fuck. 865 lb beltless deadlift from a 2.5" deficit https://www.instagram.com/p/BAIuvwjMMbL/?taken-by=burleyhawk
Hey folks, knee band recommendations? I think I've seen Rehbands recommended just not sure if there was anything else. Also sizing tips?
Sleeves? Rehbands, SBD, or STrong sleeves are the top tier. Look at the size chart and possibly measure down if you want them extra tight to *possibly* give a little extra rebound out of the hole.
Yay, first time pulling since my 405 PR. 2.5" Deficit Deads - 305 2x4 + 1xAMRAP (6) - These felt like speed pulls... very happy with how they moved. Legs-up Bench - skipped this today because I'm a bit sore in the chest Accessories were pull-ups, hyper extensions, and face pulls. PS: Is the board/thread loading very slowly for anyone else lately? I'm excited to see what the ass-thetics looks like at the end of the program. Happy now, but will document progress
I'm a Mark Bell and Sling Shot product fanboy/cunt, so I'll recommend the STrong Sleeves, which is what I use. Sizing chart on the site is easy to follow. STrong Sleeves and SBDs have the exact same specs (sizing identical) except STrong sleeves have a vertical seam on the side whereas the SBDs have a seam that comes across the back of the knee to the other side. A lot of folks who have used both say they much prefer the vertical seam. Plus the STrong Sleeves are $10 cheaper. I believe the new Rehbands are more expensive than both (keep in mind pricing is based on a single sleeve for Rehbands, so you need to add 2). Can't go wrong with either of those 3.
I've been focusing on pullups lately as an accessory. Specifically training eccentric motion because my pullup was very weak. It's improving at an awesome rate though. I see a lot of people just hop up there and let gravity jerk them back down but really trying to slowly descend to the bottom is a killer workout and I'm starting to see the gains, seems like it is carrying over to OHP as well. /deardiary.
When I was reading the table of contents I skipped right to end where he has 14 "Mobility Prescriptions" which are basically routines. Whereas BASL broke down each body part and showed all of the different mobs you could do, this one gives you a 10-20 minute routine that hits the body parts or movements outlined in each section. 13 cover various parts of the body and the last is a total body one to do when you get home from work, what he calls "Deskbound Rx". That alone is worth the book. I plan on doing Deskbound Rx every day when I get home and then rotate through each of the 13 others on my rest days.
Good article on bae Mattie Roger's kicking ass. http://bleacherreport.com/articles/...om&utm_medium=referral&utm_campaign=editorial
'Wake up and squat pussy' That's what I set my alarm as. I have a long day ahead. Zero chance of lifting. So I said fuck it. Crawl out of bed and hit it. Rushed my warm up to get to 315 LP. Happy I didn't pussy out.
Just found a 24/7 gym here in Nashville. Cambered bar, SSB, ROgue power bars, REVERSE MOTHERFUCKING HYPER, and all kinds of other goodies. They even let you use chalk. Hoo boy am I pumped.
went in and did pullups/lat pulldowns/rows as the main chunk of a workout this morning. usually will pause at the top a second or two near the end of a set/last reps. hadn't thought of doing a controlled descent.