When you’re the only one in the gym...💪🏻

doing it right ^

^

Failed 380 twice today...

I'm damn angry

I'll come back strong from this

https://youtu.be/bSB1o6jLw6s

The autism is flowing tonight

BUGEZZZ

RICKYYY DEL HAGENNNN

Does anyones elbow joints bug them a bit after deadlifting?

nope

do you have hypermobile elbows? @Pat-MA

I dont believe so

My forearms were shot after my last set

Is it the inside or the outside of your elbow?

Do you use a mixed grip, or double overhand?

The insides. If you hold your arm straight out, palm up, find the two bones on the side of your elbow. Come up about an inch on each side, thats where i felt it. Also, double overhand grip

Can you get in voice? I think I know what's the issue and can help. @Pat-MA

Sorry man at work...

Ill be home later tonigtbthough

That's your lower bicep tendon I think. Where your bicep tendon inserts into your elbow

Is that what you were thinking, @Suomi Stronk?

I was thinking more along the lines of the UCL. Or by up did you mean on the forearm or the bicep?

Pretty much in between them

There are those 2 bones (processes maybe)

I'm assuming it's the UCL, especially if it's more within the forearm. I had issues with it after tearing it in football, and it will bug me still during certain lifts.

Yeah man. Hopefully I am not cheating at all on the last few reps. But probably am, hah

Well that was disappointing.

Couldn't even complete 375 today tryna max out

What probably went wrong:
1. Peaked too early
2. Didn't focus on recovery enough
3. The 1rm calculators strength curve is greater than my actual

ie. my 10rm @320 calculates about 405 for 1rm, yet I only have been able to hit 370

🙃

I think I'm gonna figure out a proper strength scale coefficient for each of my lifts to program from there

Whelp. Guess the summer cut begins

Tbh 1rm calculators are only accurate when inputting your 4-6rep maxes

Any less and they under shoot, any more and they overshoot it

What did you eat before your attempt?

@Deleted User

Hmmm, I made sure I carbed up and was hydrated

cereal for breakfast, Gatorade right before/during

I might have to start using the sissy pad when I squat. Huge red mark across my back

just squat more till you find that comfortable spot

I squatted shirtless so I forced that to fix itself

Nice. Its not that its uncomfortable so much...but my gf was like what happened to your back?

I've had my back develop a patch of rough skin, almost like a scab, quite a few times over the years

Ah I would rather do that @BigBadSaxon - ID

I have spots on my shoulder blades from the gnarling of the barbell from squating. It's all just part of the process.

dont use the pussy pad

Anybody here have some recommendations for a primer on weightlifing programming, specifically for the deadlift? like the concepts of properly building up to a new 1RM

5x5 stronglifts + the app will probably do you good

Is that useful for any experience level? I thought that was more geared towards novices, but maybe Im confusing it with something else

It'll work fine for beginners

Well, I definitely dont qualify as a beginner. I'm pulling around 520 at 250BW, but I havent been pleased with my progress the last few months, and I think my workout plans could be more well rounded. Basically, I am more curious about the concepts behind organizing a program, rather than one specific program. Just wondering if anyone has good book or article recommendations.

ah

Idk, try researching if sheiko had written anything about it or other great strength coaches

Sheiko probably has something

But it might be in russian

Awesome vid. Those guys put out quality content

Finally hit 315 deadlift again after a disc herniation in december. Always keep pushing forward guys.

Ouch, good job

Nice work @Steve - NJ

Nice job dude

Just need to get back to 405, but need to take it slow this time

Nice dude. How long do you think that will take? I am at about 315 DL too

Before i hurt my back it took about a month of just doing mainly squats, DL, etc to jump from 315 to 405

Will prob take around two months max just cant be stupid this time since youre never 100% after a disc herniation

I also ate a lot more than I usually do when I was lifting last winter

Dude that is some pretty fast gains

How many times a week were you deadlifting and squatting

I only think my gains were so fast was because of how much I ate and the fact that I've lifted for 8+ years but stuck mostly to isolation excercises until getting into DL's and squats

But i only did deadlifts once a week, just would do around 6 sets of squat and deadlift whenever i went to the gym

Ate rice and chicken/steak almost every night lol

@Steve - NJ man I'm sorry about your disc hernia 🙏 , good work getting back up

Thanks!

Feeling sore from my workout Sunday. I haven't felt sore like this since I started properly lifting, it feels more like when I was in college and just tired myself out in the gym because I didn't know what I was doing. I know the reason is that I didn't warm up enough for doing the Press. (I went straight from empty bar to work sets.)

@ThisIsChris Even you're not easing muscle soreness with Dr. Teal's epsom salts, are you even white?

@Deleted User do those work? I thought they were a meme!

@ThisIsChris I live in the brother. They’re great

@ThisIsChris Whenever you have slow or hard eccentric contractions, that can lead to soreness. I was deadlifting and let the bar down slower than I usually do and was much more sore than usual.

https://twitter.com/LarryVonGuild/status/1006943800772657152

big if true

lol

love /fit

I have recently started working out with a co worker. When we hit the weights he can put lift me by a sizable amount on all of the big lifts. But when it comes to doing things in a practical sense at work I can out do him every time. What can you make of this? Does it make any sense that I am now feeling like it is in my head why I can’t lift heavier weights or just making me feel like there is definitely something going on. Or am I reading more into this than I should because it is two different things?

@JesseJames there is a recorded difference between lifting strength and applied strength

While it's true that doing lifts, especially your core exercises, will improve overall strength in large amounts of areas (Deadlifts hitting you glutes, hamstrings, quads, lumbar, etc), this doesn't always translate into practical use in physical labor. Also, take in effect that possibly the man just doesn't have the endurance as you do.

Training in the gym will make you stronger than Joe Blow, but in terms of applied strength, especially in a manual labour environment, it comes down to a russian concept called "strength-skill", of which the basic tenet is that you will become stronger at a movement the more you practice it and your central nervous system will become more adapted to those types of activities

I think it's really broad of a question

I don't know what lifts y'all are doing

nor your work tasks

https://m.youtube.com/watch?v=rP7cfnjHsy0

Not a lifter

Like for example I would probably be stronger than an average lumberjack, but I guarantee the man could cut down a tree with an axe quicker than myself

(Although my family were loggers, and I've spent my fair share of times cutting down trees myself)

Hmm a lot of good info here. It makes a lot of sense. We’re doing dead lifts squats bench curls all of the typical lifts. He can out lift me by a pretty fair amount he is also much bigger than I am. But when at work doing physical labor that requires lifting pushing pulling prying etc I appear much stronger than he is and often have to help him accomplish tasks.

@JesseJames maybe he’s lazier than you

Haha most are.

But I don’t think that’s the problem here as he can’t stand that I can out do him and it eats at him.

Getting hard to squat with my knee as of late. Feels like it's on fire after RTFing 375.

@Suomi Stronk be careful homie. I had to stop squatting altogether this winter - the pain in my knee made BJJ and really most other things too awful

For doing cardio should I stick with the running or go with swimming. I’ve heard positives for both and I’m generally more comfortable with running.

Couldn’t find a cardio chat so I’m coming here

@Jawa You're better off with swimming for a variety of reasons. Most notable being the real lack of impact upon the joints (Although shoulder injuries can occur without proper stretching, hydration, etc) compared to running, since unless you're running on very soft surfaces with the right kind of shoes, long term running will take a toll on your knees, hips, ankles, back, etc. Swimming also incorporates more muscle groups, which equals a larger caloric use. However, swimming isn't very easy to do for long periods of time when compared to running. A good middle ground would be long-distance biking if you want to stay on land.

Interesting thanks man

@Jawa Swimming makes your lungs way stronger too, because they must work under the pressure of water. Also, what does RTFing mean @Suomi Stronk

Rep To Failing @Pat-MA

As in doing as many reps as possible before your body literally just goes "nope"

Cardio with Wagner! https://m.youtube.com/watch?v=8k41D9por6c

I just got off a 3 month 5x5 cycle, and am 2 weeks into a 10x10 cycle.

I'm surprisingly not sore.
10x10 Bench
Row
Squat
5x5
OH Press
Stiff Leg Deadlift
5x10
Lateral raise
Rear raise
Bicep Curl

3 days per week

Heavy taping for heavy lifting

@Suomi Stronk I've never taped wrists for lifting.
Is that better than velcro wrist wraps?

@Tyler0317 Haven't done velcro, but I can definitely say they help when you're doing heavy bench press plus an absolute insane amount of dips and pushups afterwards

Why not just use wrist wraps

Never👏🏻skip👏🏻leg👏🏻day 👏🏻

First day in the gym did an hour and 10 of legs with the boys

Am I supposed to have baby deer legs?

That's the goal lol

bamby, is that you?

The day after leg day is always the best

And by best I mean absolute hell

some call this masochism

some call this LIGHT WEIGHT BABY

WOOO WOOO

I couldn’t walk correctly for most of last week because of leg day

Really great feeling but probably overdid it a bit- still working on that

Anybody good at math? I'm trying to develop a formula that can account for metabolic fatigue based on %of1rm and setXrep, over the span of days.

This is alot for my peabrain

I'm 3.5 weeks into a 10x10 program, 3x per week(program is above)

I officially missed my first workout last Wednesday, I was so fatigued I couldn't get up for the gym. I then slogged thru Friday's workout. I couldn't put up the weight for 10 reps anymore, and I needed to take abnormal rest times between sets just to complete the workout.

While I'm physically not sore, I think I have officially fatigued my nervous system.

Today I went back to 5x5 and a much more modest routine.

On the upside, i can report that 10x10 was absolutely useful for hypertrophy. My triceps, chest and upper back have become noticeably larger.

Eat salt and fructose 👌

I went slightly salt deficient for a minute, realized it, then sprung back hard.

@Deleted User I'll add some salt to my diet, Thanks for the tip.. I'm on a low sugar diet, fructose is a nogo for me.

gg

https://youtu.be/aLpVHXvkn2k

Hmm, nice Pat!

Thanks man

Why does he look Italian

225 for 4x8 on front squats and 405 for 4x8 on deadlifts today with almost no pain. Tore my mcl and pcl 3 months ago

Bad knees is no excuse, fam

nice

I've recently been making a point to fix my squat for the best knee tracking possible, to avoid any of that stuff down the line

@Nick-NJ Nice lifts man. Have you had to make any slight adjustments to your form to not re-injure yourself?

Thanks @@Pat-MA At this point I really just need to make sure to slow my descent on squats and make sure my knees aren't caving in

My right knee's been hurting a bit after starting strong lifts, which involves squatting 3x a week

I had to stop

Form must be a bit off. I squat with my feet wider than shoulder length. Is that an issue?

@Reinhard Wolff You're training MMA. A lot of so-and-sos say that heavy squats and MMA is a no no

If you want to know how to take care of your joints, look to the advice of older professional lifters who *need* to do extra.

I'd recommend looking at stan efferding's advice

pretty impressive how he goes from "needing hip replacement surgery" and "painful throbbing knees" to zero pain and setting world records.

https://youtu.be/ch-4-xet6iU

As far as squat form alteration goes, I think the main principles to that would just be avoiding excessive caving in or pushing out, and keeping constant knee tension.

I brought my feet in some to fix both of those, at the expense of some depth (still hitting proper depth though). Which is a good thing I beleive, since my knees don't lose tension from my joints resting on themselves in the bottom position.

@Reinhard Wolff have you tried using knee sleeves?

Might even be worth posting a video on the form check channel. It's hard to diagnose without seeing the squat

Haven't tried knee sleeves, I should though

I'll post a video in <#401018844241723392> next week though. Thanks fellas.

We're making waves in the fitness community lads

Liftergate when?

wtf is the women's strength coalition

The lifting equivalent of Anita Sarkesian and her bunch

do they even post fizeek?

Hopefully not

America will be reclaimed by Nazi Hunks!

Did some reading today and learned about the anabolic window. Wow, do I feel stupid. 🙃

Please redpill me.

@Matthias

The way it was articulated to me and the way I understood it.. (Correct me if I’m wrong, Chads)

It’s not necessarily the case that your body can only absorb so much protein in a day, but more like it can only absorb so much at one time yet still your body will still need protein to conduct hypertrophic repairs. This means that if you’re stuffing 3 or so massive meals per day, your body won’t absorb all of that, you will feel stuffed, and it will waste much of the protein but, importantly, your body may very well cannibalize existing muscle fiber to repair itself. Hence, in general, 5 or more meals a day with 30 or so grams of protein each is better so that your body is constantly fed new protein to continue developing, never falling out of this anabolic window.

👍

Consistent calories is better than giant inconsistent meals

your metabolism is always running

I always thought the idea of the anabolic window was referring to the time shortly after your workout as the *supposed* optimal time to get calories in though?

Which isn't completely bro science either, muscle protein synthesis is elevated for some hours after your session.

5x5 snatches, 90 second rests. My shoulders are dead.

Real crossfit hours

My back feels good m8

My fellow oly lifters. I give you aleksey torokhtiy

http://archive.today/2018.08.24-044115/https://www.allthingsgym.com/oleksiy-torokhtiy-training-program/

This sounds life changing

Oleksiy is ridiculously strong

How was the lifting today, men?

Felt somewhat nauseous during, which was odd. Drank a bunch more water, didn't help. Powered through it and thankfully didn't puke.

I got nauseous learning how to backup today.

Lifting went as usual though, happy with my program so far

Alright day, bench and squat. I prefer my deadlifts. Dropped my reps today but increased weight.

Spent the whole day emptying out the basement and assembling the new rack today. Will break it in tomorrow with some benching

Today is Sunday, which is rest day.

Had a pretty solid rotation of Roman chair sits 4 x 20, and going to Home Depot 1 x 1

Had a puppy at the gym today. Great for the spirits.

I just got back into lifting and sparring with a friend from work last week. I was so sore afterwords I could hardly move lmao

What do you guys recommend for developing lower-outer pecs?

Somehow I think genetics are involved here - some guys muscles don’t extend to that part of the chest.

I do dips and decline bench press. Sometimes set cables higher to target the low part of the chest.

Chest aesthetics are super genetic. Just stick to bench and dumbbell flies tbh

You can try out decline press, but in most cases you get less of a chest workout and much more of a triceps workout

I would agree with you. Those exercises work for me but may not work for others.

The cables are always a good way to isolate parts of the chest. I read once that you want to attack it from multiple angles.

wide grip, arched bench press should hit that perfectly

or atleast it does for me

Upping the volume and doing incline and regular flat bench made by bench press skyrocket and my chest to really start to bulk up

I've never tried incline or decline bench, but the bench press has always been one of my weakest lifts. Might have to mix it up.

DB flys definitely helped my chest out, tho, in terms of size.

One of our boys has been programming me in the lead up to my next powerlifting meet. Can’t argue with the results, my conditioning is way up

Looking into buying a kettlebell. Are there any kettlebell characteristics besides weight that are relevant when choosing among the options?

@peytonT is it who I think it is?

@Nick-NJ I had 5x11 squats today w/330 so I think you know

😑 😑 😑 😑

@here if any of you guys experience knee pain when squatting, try substituting regular squats with Bulgarian split squats.

I've been doing it for the past 5 weeks and I've seen noticeably more leg growth than from when I was just squatting

Funny you say that. I have a little pain on the inside of my kneecap from squatting today. Never had it before. Thanks man

@Ben - OH Beats me.

All I know how to do with a kettlebell is swing it between my legs.

@Pat-MA I wouldn't make the switch unless the pain was unbearable, but you'll definitely benefit from using split squats as an accessory!

excellent

@Ben - OH I don’t think so. I bought my 35 pound KB from Rogue. I don think there’s anything special about them

I partial tore my mcl when I broke my tibia in high school the two things I found is making sure my knees track over my toes when I squat and lots of warmups. I take the empty bar 2-3sets and add slow until I’m in the groove

@Pat-MA

Anybody else have the Strong app say their total lb volume is higher than it actually was.

I did the math of what I lifted and there's a ~4000 lb difference.

Am I missing something in my math?

tf

Have never calculated it myself tbh

Idk what to make of it. Maybe there's something I'm missing.

Either way I've got my workout so Imma keep doing what I'm doing.

anyone following the olympia?

not really but I saw a video title saying big remy was out of conditioning, and some black competitor looks like eore from Winnie the poo?

Lol i would say thats kai greene but hes not competing. kinda lame that ramy didnt bring his best package, phil is going to get his 8th for sure

been sick with a respiratory infection since Friday but got some corticosteroids and now feel amazing. Time to get on that platform boys...

getting sick is for pussies

haha y-yeah i-i was just kidding! lol!

rumor has it identitarians are physically incapable of sickness

It's weird, but when I'm in great shape, lifting hard, etc. The closest thing I've been to sick in years is a sniffly nose

Lol @ Phil winning an 8th, conditioning was off, I hope Roelly wins next year

Also Hit a 5x5 squat pr so that was nice

@Steve - NJ and I got a solid lifting sesh at the Brick house today

A E S T H E T I C

Borthers (and sistars) I have been doing 5x5stronnglifts Turkish meme routine (with keto, morning fasts, and off day sprints) for a month. Started really low to ensure good form. Making good gains in mass and less body fat, weights on bar going up by 5 or 10 every time. Still rookie numbers but I am a recovering skinnyfat lanklet (although I can chop wood and portage a canoe as good as any man).

I am in an unrelated absurd gen ed PE class. Today for "lab" we did our one rep maxes on bench and squat. I had never tried before because I often do the doomer alone night lift and have no spotters.

POINT IS, is it normal for my 1 rep max to be so close to my easy 5x5? Within 40 lbs. I am borderline moron so please be patient, thank you.

Just seemed weird to me.

@Nick-NJ what about Bulgarian deadlift? Lol

Didn't even know those were a thing

No idea what that is lol

See if your results match up with online 1RM calculators

@Wood-Ape - OK/MN dealing with heavy weights is a skill in itself. If you have been doing volume work like 5s most of the time and have never tried going heavier with lower reps, then it's certainly going to take a bit for your body to get used to that extra intensity. It would be one thing if you tried hitting g a heavy triple..but hitting a 1rm for the first time is tough physically and mentally since you aren't acclimated to it yet.

Gotta agree with Nick

Makes sense, thanks..Without a spotter I can't Max too often, but I'll keep it in mind