>that many sets and back exercises

Do you spend 3 hours in the gym, bro-bro?

I'm glad you're going for the gold, but it does seem excessive. But your cut seems to be going well so maybe you have it figured it.

Oosh, that is a whole lot of volume and exercises. Why not pick 4 or 5 of your favorite and just work those harder?

@Suomi Stronk#0869 calculate your tonnage

RepsXweight all over 2000

Looks like a good workout to me

I used to do workouts like that when I was younger and had several hours to spend at the gym

@Deleted User Most my workouts take about an hour and a half to two hours

I only take 30 second breaks in between sets, which is pretty much enough time to change weight

Oh yeah that changes things haha

I'm a fan of the 60-90 second rest so it lengthens things quite a bit

I guess lol at my 3-7 minute breaks between heavy triples and doubles. Although most of that time is spent on set up and getting my belt tight and chalking

Between warmups and going slow for the ankle it took me 30 minutes to get through my deadlifts

Same

During any working set (80%+ for me) I take exorbitantly long breaks

Had 2x5 at 80% for squat today and there's no way I'm not taking at least a couple minutes

Between work sets I take 8 minutes minimum. I find a few extra minutes really makes a difference

definitely makes my workouts long though

Goal is to be practically crawling out of the gym by the end of my workouts

Workout for leg day here in a few minutes

Heavy bench day today calls for 800mg of Ibuprofen so that my forearm tendinitis doesn't make me drop the bar. Need to survive this so that I can make it to the conference next week

@Nick-NJ hope it goes well man, sounds rough

Survived and hit a nice overhead press volume PR!

Thanks @ThisIsChris

is it a bad idea to work out on a day you're doing an all day fast?

Just be aware of your body and keep the intensity moderate

You'll be fine, I fast once a week and it's all good

595 deadlift PR after squats today, boys. 605 next week

fugg!

Debating if I should lift or not tonight. Body is still aching from last week's back day. Should I take another rest day and hit it hard tomorrow?

depends on what kinda soreness

@Deleted User It's not debilitating, but it still feels like someone took a sledgehammer to my lower back

f

you could hit things aside from your lower back i suppose

like instead of bb rows, seal rows or something

Getting that concrete feeling in my lower back never affects my lift just my mindset. But that’s just my experience

@Suomi Stronk a whole week of DOMS?

You did too much.

Try this: death by pull up. Every minute on the minute you do a pull up and with each minute you do another. IE, minute 1 is one pull up and minute two is 2 pull ups. So on and so forth until you fail.

sounds like pain

i love it

will be there for an hour

1 pull-up a minute

Does anyone here use a landmine in their workouts? I did legs and back with it and it was one of the best workouts I've ever had. Wondering about others experiences and if deadlifting/squatting with it is worth my time.

Have never used in all my years of lifting but have always thought about trying

Took a few more days off cause ankle and made today my first day back. Nothing special just sevens at 50-60% squat and bench, deadlift 80ish% for 5 and rdls

Lol pulled a chill 475 today after 455 triple. Feeling good and followed with front squat, deadhang pull-up superset

Nice

When are you planning on competing next?

In the fall of this week so like 6 months from now

Is squatting 315 without a belt stupid?

I weigh 168 btw

Not necessarily

But it's probably best to use a belt if you're worried about it

I squat beltless for almost all of my training

Especially if you're doing lowbar you should probably wear a belt above 85%

Depends, do you normally use a belt and what % of your 1rm is it

But I don't use one and have forgotten to tighten my belt for multiple lifts and training beltless has made it fine

I don't ever go above 85% in training either but that's my program

You run conjugate Saxon?

I run Sheiko programs

Fucking Russia

Meddling in our gains

I have been colluding with Russia

I know an old guy with a pacemaker who runs Sheiko. Idk how it hasn’t killed yet

Yeah that doesn't sound safe hahaha

Or maybe it's more safe because he has a robo heart 🤔

315 is my 1RM

I've actually never used a belt

Don't worry about it then

Maybe consider buying one, but I personally like training beltless. Strengthening the body independent of equipment

All belt does is help you brace to create more internal pressure. As long as you’re staying tight you’re good. Also if you get one, I’d recommend getting a quality leather one

Or develop the bloatmaxx keg of peace

13mm or bust

hmmm I'd get a Olympic weightlifting belt

not too much of a crutch and not flimsy either

I’m with Nick, 13mm or bust. My belt is awesome now that it’s really breaking in. No belts for Olympic lifts as I don’t compete weightlifting

But I do love the c&j

Love me some OHpress

And I always use a belt for those, especially if I'm going heavy

OHP is always such a humbling exercise for me. I expect it to be so much easier than it is because of my bench and it never is

my ohp is surprisingly not that shit

compared to my bench atleast

It's taken a lot of practice for me to make my ohp even comparable to my bench

I thought the two would translate to being similar but they're just not

For me, anyway

I can ohp bodyweight but I’m a manlet so

I want 225 ohp

200 would be good enough for me rn

I'm guessing ohp isn't one-handed press

Lol Barbell overhead press

O

I just call it military press.

OHP is the same as military press nowadays

Military press used to be with your heels together, hence the term

interesting

submax-beltless-kneesleeved-suicide gripped-standing-barbell overhead press in old ass Nike running shoes is the only way to ohp obviously

Suicide grip=no thumbs?

Yep

For some reason it's popular for bench press

I personally think it's retarded

It's a great way to get your throat crushed if you lose grip

Bulldog grip or nothing

I don’t use it on bench lol. Not trying to break a rib

On overhead press it’s the shit tho

I only use suicide grip on skull crushers

I also lift heavy and butter up my palms

Hook grip on everything even my steering wheel

I wish i knew how to fkn hookgrip

It’s not that hard. Check out Cailer Woolam

on my 480 pull two days ago I felt a pop in my bicep so I’m switching from mixed to hook. Today I hooked 405 for a double and no issues. I’ll link his vid

https://youtu.be/GIG4lgKqwRw

yeah I've watched a bunch of stuff about it but no luck, I'll give it another shot

i just don't feel strong with it, like it doesn't lock

and slips out when i go heavier

Chalk?

nope

don't have any

Ah yeah, get some chalk it’s cheap. If gym doesn’t allow powder then use liquid

home gym 👌

It’s game changer

I’m transitioning to more oly lifts. Anyone have experience competing in Olympic weightlifting?

I compete with the barbell every time I snatch.

I've no experience with competition but I'm somewhat competent with the lifts

My sister competes in Olympic weightlifting

We train together often

I don't have experience competing but I'd definitely say finding a coach is a requirement

My friend is a competitive one but he’s not /our guy/ yet

I want to clean 140kilo

When you lift at a crossfit gym and it's the open.

Got to lift outside as if I'm the idiot.

@Fox yeah CrossFit boxes aren't very accommodating to people not doing their particular course. I have one right next door but they only have 1 hour 2x a day of "open gym" so instead I travel 30 min each way to get to a good barbell gym.

True. I love being apart of the box. I catch a lot of shit for not CrossFiting but I am also know everyone and make great friends doing so.

That first post-conference workout is painful. No more off days!

Haha, if/when we get an IE compound I assume there will be tons of squat racks

All members must preform back squats before continuing with any other exercise.

405 back squat mandatory

All reps are to he counted as "One, Mr. Rippetoe. Two, Mr. Rippetoe."

https://youtu.be/nTC-LarodDA

The dudes in the back talking about my lift as I’m doing it threw me off some. I think I had three more

Dude do you have any knee pain? Looked like they were going way past your toes.

going past your toes ain't the problem, its putting all the pressure through them that is. One can lead to the other tho

Or so I think

My knees feel great tbh. I run all the time too. I normally wear knee sleeves but forgot them back in my dorm in Texas. I’ve always done high bar pause squats like that and no pain. I’m routinely over 2-2.5x bodyweight no issues

Also I’m in weightlifting shoes that have a .75” heel so my ankle flexion angle is probably comparable to those in flat shoes who don’t go over toes

I’ll draw up some fbd of it tomorrow to see what’s good and use my measurements just cause

as long as heels dont come up, going past your toes is A okay

I’ve started taking more rest days. My sleep quality has improved and my bulk is finally working

Rest and recovery is super important fam

Nice dude. That is when your muscles grow!

Hit my first 60kg snatch today it felt amazing

Nice work!

Noice! @Zyklonius B Gassem-LA

Should I start out on a 5x5 program?!?

I'm on week 10 of the 5x5 and I love it.

https://stronglifts.com/5x5/

Yes, start out on a 5x5 program. Preferably stronglifts or starting strength

The 5x5 meme is actually not bad, although there are better programs out there for more experienced lifters

https://youtu.be/O82GETwPstU

holy cows

"I do believe that is a maximum effort"

ya i'd say

rpe 7

@Whitelash 5x5 is great. And you can add some issolation assisstance after the major lifts if you feel so inclined.

What are some advanced programs you guys have? You know, stuff that would be good to do after doing 5x5

candito

smolov ;)

sheiko

bulgarian

Sheiko also has scaling levels of programs

Finally not lifting at a normie gym now that I've moved

Signed up for a powerlifting/strongman gym today and it feels good to be around other serious lifters

@BryceB-ND I didn't mention earlier but since you've not a coach you see your form, phone camera and playback is your best friend.

Really really helpful

@ anyone who can help ....Ok... ok ... so I’m a jiujitsu guy mostly with some kickboxing thrown in ... but I’m really wanting to get into aesthetic lifting ... I do Crossfit but I want to lift only for Chad beefiness... I’d like to get my body swoll.... anyone have a program they’d like to share?

5x5 heavy reps has been working for me. Time under tension is the key to muscle growth

I started doing a warm up set about 20% lighter than my full weight and then do 4 heavy sets. I find it works really well for helping me maintain form.

What's everyone's strategy for managing bad gym days? I've been struggling with my squat lately where my old working set weight feels so heavy I can barely squeeze out one or two reps and it's incredibly frustrating and discouraging.

I think I can attribute that to being overworked tbh. I do Oly lifting 3x a week and then accessory work/strength training on the other weekdays, play rugby on Saturdays and soccer on Sundays.

@Punisher so long as you don't hop on any PED'S, heavy compounds are always going to be optimal for muscle growth. Once you are lifting fairly heavy and your diet is in tune with the work load you're doing every week you can throw in accessory work as you see fit.

@BryceB-ND#1845 @Der Seeteufel - SD @Sean thank you all

@Zyklonius B Gassem-LA I'm by no means an expert but I agree it sounds like you are over training. Do you do squats every strength day?

@Zyklonius B Gassem-LA yes sounds like overworking. Ramp up the carb/overall calorie intake or scale something back.

yeah I squat basically every day @BryceB-ND#1845 @Der Seeteufel - SD

Yeah I'm still a beginner but I've been reading a lot and putting a day or two between your big compound lifts is really important for recovery. I do 3 days a week strength and I only do squats every other work out and I've already started to see some pretty good improvement.

@BryceB-ND what do you recommend?

yeah I probably should give myself a break. I got my squat up to a 315 1RM and got stuck and now I'm in a rut

Do Starting Strength 3x5 and eat like a college football player.

I bought that book I need to actually finish the damn thing

@Der Seeteufel - SD

@Zyklonius B Gassem-LA I squat everyday too but that means different things, I only go 3 days a week. Are you squatting 5 days a week?

Currently shovelling PB in my face like an animal

@BryceB-ND I squat 5x a week

Hahaha I've been doing between 3-4k calories a day I'm back up above 140lbs from 132 about 3 weeks ago.

Seems like way too much to me. You're doing oly lifting 3 x a week too? What's the point.

get strong AF is the point

Recovery time is paramount.

Won't work if you have no recovery time.

My messages are duplicating and taking forever to send

I give you props for getting in there 5x a day doing strenous days like that. And hell if you're the genetic 1% and it works keep at it. Props.

But for most it wouldn't be optimal.

I am the 99%

@Der Seeteufel - SD And nice man, keep going.

Thanks for sending out the discord for lifting. Haven't been to the gym in a few months but decided today was the day to get back into it. Much work needed but one day at a time.

That's the exactly right attitude brother, and we're all here to support you jumping back into it. Glad to have ya.

It helps that I'm a thinner guy so I don't have any fat to work off, but the "skinny lil bitch" look isn't what I want to see in the mirror anymore haha

@Krypto- OH I feel your pain man. My peanut butter and whole milk budget is off the charts. Start tracking your calories. If you're anything like me you'll start eating way more to try and hit your goals.

I eat really clean and only drink water other than milk with my fingers so I'm gonna have to mix it up. I'm gonna gain it's just gonna take a lot of prepping and dedication. Let me know how it's going for you, maybe we can brainstorm and find a good ratio.

Milk with my dinners hahaha

Try peanut butter, oatmeal, whole milk, and chocolate whey protein shakes. Throw in a banana for a little extra flavor. I do about 24 oz of that after every work out and I've slowly but surely been gaining weight. I started at 132 and now I'm consistently above 140.

Squatted 325 for 3x5 and benched 245 for almost 3x5. Hoping to get up to 400 lb squat before the semester ends.

Is that a race to 400 I hear, @BryceB-ND? 😋

you guys are getting to me... I need to get bigger! you just wait! I'll outlift you all! just wait

Hah, if you want

You looked like a solid dude in one of the pics i saw of you tide

am a lanklet though

pic mightv been in the mcgoyver server

how tall ?

squat leverages rnt the best, 6,2

ah yeah. Damn. Suomi and I are 5'9 manlet squat master race.

you damn manlets...

just wait!

lol

After I cut, Ima just do stronglifts 5x5 for awhile

I have a tendency to overtrain all the time, so ima do something simple like that, and just eat

@BryceB-ND @Suomi Stronk race to 405#?

Honestly though I think I could 1RM 405

My knee would just kill me

What's the criteria for it? I'm hoping to 3x5 405 by end of the semester.

I think I could probably 1 rep it already too or pretty soon here.

Either way, You're all on. First unofficial IE mine's better than yours lifting competition is a go.

Might as well go for the triple. Bench, squat, and deadlift. See who can get the highest weight 😎

Actually, that'd be a cool little competition for everyone in the fitness server

Get some weight brackets in

I'd say we'd probably have to have it filmed in some manner as well

Maybe wonder gets a free tank top

@Suomi Stronk What was the results of your pull up competition with @BryceB-ND last year? It was pretty close as I recall

I thik he had me by one @Deleted User

Gimme a second I'll find the video

https://youtu.be/xyvSLWsCTaM

Haha is that me grunting for Bryce at the end?

Rrragh

11-14

But I've been working on my pull ups so I'll be ready to redeem myself

How much do you guys weigh

~170 lbs

I do at least