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Discussion in 'Health & Body' started by Eason, Dec 20, 2009.
Based on your history I might just start you off using a machine circuit of 2-3 sets, 10 reps using a weight you can do 12 times or so. Focus on feeling the muscles contract and technique. Bump weights up incrementally each time. Do this for 4 weeks or so to acclimate you to resistance training, then graduate to freeweight exercises. Keep in mind that your weight loss will stall, the more you lose the harder it will be to keep losing, so you'll have to put harder work in to get the same results (or even less).
Smolov feeling easy as fuck. 4x9 on the second week should be the hardest day. 250lb felt like nothing. Max was probably too low. Gonna try complete the cycle in less then 3 weeks. I'm 6 days in and i've done 5 sessions so it shouldn't be too hard to complete. Using a much lower box then i normally squat off so when I go back to parallel it should feel even easier. I think 170kg at 180lb is a realistic goal from it, 4 plate before the end of the year.
edit: lol the calculator im using for smolov has loads of adds for gay porn on it.
Dan Green's the man. One of the original founders of UMPL (University of Michigan Powerlifting)
He's a beast!!!!
It's going to be fun seeing Chris go after him after he's all healed up.
It seems like their squat is about the same. Bench, Dan might have a tiny lead at the moment. And Chris would have a lead in the deadlift if he can fix his grip issues.
Either way, I hope Chris competes raw for a while and I get to see them go head to head.
my shoulder felt like unholy hell this morning, complete misery, and four hours later i am feeling just fine and dandy. still some funny business when my arm is fully extended, but its getting there. perhaps i slept on it funny?
somebody convince me that a vitamix is a huge waste of money. my friend has one and i am mesmerized by that magical device.
also, can someone comment on the practical differences between open patella knee sleeves and closed? rehband offers both options, and it seems like the open patella would be good considering i've been told twice i have dislocated mine, but im not sure what to go with. open patella on one knee and closed on the other? one sleeve only? both closed? do not know.
Via the suggestion of someone in reddit's leangains board, i carbed it up hard yesterday (1/2 box of pasta with my dinner haha).
Woke up this morning with the faint nausea that means the creatine is working and my upper body is more pumped up than usual. I'm also 2 lbs heavier.
Same level of leanness though. I guess I'll just be more diligent about getting all my Carb cals on workout days.
so one thing I have yet to understand about lean gains is when am I supposed to have high protein, high carb or high fat?
High carb low fat on workout days, high fat low carb on rest days. 1g protein/lb LBM on all days.
160g of protein per day
Ostrim Jerky, cottage cheese, Greek yogurt, whey if you really need it.
My LBM is only like 145 my bf% is 12.
I weigh 187 14% BF ends up being just over 160.
I'm doing an improvised IF style bulk right now. It's just like the usual setup but with jacked up numbers.
My protein intake is 1.5 times BW in lbs every day. Around 270 grams total at 185 lbs. Carbs are 450g/280g on workout/nonworkout. Fat is 60g/90.
Doing 500 cal surplus on rest days and 1000+ on workout days. Going pretty good. I'm working up my DL and squat again with correct form and I can add 5 lbs to bench every workout so far.
Took a video of squat yesterday. Low bar setup.
I see some issues: I should wait to step back until the bar settles and I arch a bit too much. Anything else I could improve?
As I mentioned before, I wanted to start doing partial reps on chest day. I've been doing partials on flys for a couple weeks now and can really feel/see a difference. Holy crap they work your pecs.
Conceptionist, personally I think you should sit back a lot more. You're basically go straight down. If that is the style of squat that you want theres not too much point in using a low bar position.
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