Thursday, March 31, 2016
I hit the 4, 3, 2 plate milestone
I hit the 4, 3, 2 plate milestoneMale 6'3" 223 lbs I have been working out on and off for the last few years, and consistently since August 2015. My starting numbers are from this stretch in my gym career. Starting bench: 100 lbs Current: 225 lbs Starting squat: 150 lbs Current: 325 lbs Starting deadlift: 220 lbs Current: 405 lbs Programs: Started out doing Jon Anderson's Deep Water program. The program is split into three, six week sections. Week one and two just repeat until you get to week six then you move to the next one. You start off at 70% of your 1RM and increase as you go along. Unfortunately my notebook was thrown away so I don't have my progress from this program specifically. I completed 14 of the 18 weeks and decided my body was being pushed too hard. I backed off and tried a couple different programs in December. I hit deadlift 315x3, squat 235x5, and bench 135x10 during this time. I settled on and started Scott Abel's 5 day MET training program. I'll upload this one later, it's not on my phone. The basics of it are Day 1: Chest focus with body weight legs Day 2: Back and glutes/hamstrings Day 3: Shoulders and rotations Day 4: Legs and pushups Day 5: Arms and abs After twelve weeks plus a 4 day rest I made my lifts. Diet during this time was mostly not strict. My start weight was 215 (August), I ate pretty much whatever I wanted and gained 5 lbs over the first six weeks. I then decided to eat better, but I didn't track calories or anything. Diet during this time consisted of: Leafy greens, guacamole, pain Greek yogurt, eggs, cheese, almonds, olive oil, ground turkey, chicken thighs, sweet potato, Gatorade, water, sometimes beef, and two 50 gram protein shakes each day. I dropped down to 208 over the next 8 weeks. My lifts stayed stagnant, they were more difficult actually but I still could get them. I quit the diet and have since gained the weight back, eating what I want again (only cleaner than before). I plan on a chicken, rice, eggs, leafy greens, and twice a week beef diet next week. I will be counting calories (thinking 2500/day). I will also be starting a new program that alternates heavy lifting/volume every other week. I would love to hear feedback, input, and especially thoughts on the diet plan. I want to shed some fat while doing the least damage to my strength. submitted by /u/sloth_jones [link] [comments]
What's my max?
What's my max?Hey guys, I recently just hit a squat 225 5x5 non-belted max, which I'm pretty proud of. I've never 1 rep maxed my squat before, I know this is a weird question, but I would like for you to guess my 1 rep max (obviously it won't be 100% accurate but it would give me a ballpark). I'm male, 145 lbs and about 5 feet 5 inches. Edit: Wording Thanks in advance! submitted by /u/neelChandok [link] [comments]
How often do you have a cheat day?
How often do you have a cheat day?Being from diet or exercise. What do you consider okay? In the last few months I started dieting. And I thought that on birthdays, Easter etc it would be okay to eat whatever. I was so wrong. It is someone's birthday every weekend or two. There is a holiday every month and a social gathering every two weeks. This makes it "okay" in my head to eat whatever every weekend. But this is not the way to do it. What am I missing? How does everyone else do it? submitted by /u/_PM_ME_YOUR_ANYTHING [link] [comments]
Squat form check
Squat form check6'4" 225lbs squatting 165lbs. I started lifting again a couple of months ago and worked up to 280lb squat, but I felt like my form was whack. I ended up switching programs to SL 5x5 and dropped my weight down on all lifts to work on form before I start going heavy again. Any critiques are very much appreciated! submitted by /u/Project-Grizzly [link] [comments]
Any Power Rack recommendations that don't require bolting to the floor?
Any Power Rack recommendations that don't require bolting to the floor?I'd like to put a Power Rack in my basement, but am not excited to try bolting the thing to the floor. Are there any reasonably priced models that are safe/stable on their own? I'm not a huge heavy-lifter, so don't need something that'll sustain epic 1RM lifts. I'm more aiming for average strength maintenance and to provide safety mechanisms during squats, dead lifts, pull ups, bench press, etc. submitted by /u/inakarmacoma [link] [comments]
Etiquette on where to do barbell rows
Etiquette on where to do barbell rowsSo I'm doing Phrak's GSLP and have been doing one-armed dumbbell rows instead of bentover barbell rows. This is because I don't know where it's proper to do them. I've been going to my gym 5 days a week (3 lifting, 2 cardio) for six-or-seven weeks now and haven't seen a single person doing floor-to-chest barbell rows (though I did see someone doing Yates rows in the squat rack today). The barbells in my gym are located at: 2 squat racks 1 power rack 2 flat benchpresses 1 incline benchpress 1 decline benchpress 2 in a "deadlifting area" There are no "free" barbells anywhere other than the deadlifting area, and I've never seen anyone do anything but deadlifts there. The squat racks, power rack, and various benches all stay pretty busy. Where do I row, bro? Or is it alright to just keep dumbbell rowing? submitted by /u/dowhatisaynotwhatido [link] [comments]
Are there any health risks to squatting every day?
Are there any health risks to squatting every day?I've read a lot about the importance of rest days. Not necessarily going the entire day without exercise, but working different muscle groups each day to let your other ones rest. I've started this new Squat Every Day workout program from bodybuilding.com that I really like the sound of. Just like it sounds, you squat every single day. Heavy squats. Is there any kind of health risk to not resting those muscles? Or will I just have a squat booty that can take over the world soon? Here's the link to the program: http://www.bodybuilding.com/fun/cory-gregory-squat-every-day.html submitted by /u/inverted02 [link] [comments]
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