picked this up this morning and brought it back to my house

8/16/2011 1:11:37 PM

Funny, I picked up the truck it used to be attached to and carried IT home.

According to exrx, I am ? In the 242 (221-242) weight class.

8/16/2011 1:19:14 PM

http://www.exrx.net/Testing/WeightLifting/StrengthStandards.htm


those numbers seem very low, even for raw categories. I'm well over elite for the 125kg weight class on bench and squat, and I could squeeze into a 110kg weight class by dehydrating for a meet. anyone who's seen me squat knows I go way below parallel too. I have no idea what I could pull if I trained for it, since I haven't pulled in 6 years and I was weighing 235 at the time.

8/16/2011 1:43:23 PM

Duke - Pretty nice bicep! It looks like you have a very high insertion point, so it makes the muscle pop-up like it does in the picture.

I am stuck at 265lbs bench, but I think that is OK for my body weight which is floating around 168lbs. I've been lifting properly for about 2 years consistently. But I've lifted improperly and inconsistently for awhile before that.

I think I will start a program similar to westside conjugate to hopefully get that up in to the 300s on the bench as I start my quest for 200lbs body weight. Looking to achieve at least a 200lbs standing press aswell.


[Edited on August 16, 2011 at 2:46 PM. Reason : 0]

8/16/2011 2:44:12 PM

2^

I agree. Even for raw those are low "elite" totals. Even with crease below knee. I guess they are just another metric. I really like that website.

8/16/2011 3:07:19 PM

Dynamic Effort Lower Body

Box Squats 9x2 @ 50% 1RM, 1 rep at 70%
Speed Sumo Deadlifts 5x2
1 Leg Romanian Deadlifts with Barbell 4x6
Hip Pull Throughs 3x12
Barbell Shrugs 3x15
Seated Incline Dumbbell Curl 3x12
Standing Cable Crunches 3x12
Seated 2 way Crunch 2x15

8/17/2011 9:51:57 AM

Dead lift day:

Box Jumps 2x3
DL 335x8, 455x1 **New Personal Record**!
Front Squats 165# 3x5 + Chin Ups 3x8
Abs

New personal record at a lower body weight!

8/17/2011 11:01:45 AM

5/3/1 x 275/315/355 flat bench
8/4/3/2/1 x 45 DC incline flyes
27x1 bw dips

8/18/2011 7:42:00 PM

Dynamic Effort Upper Body

Bench Press @ 45% 1RM 9x3; 1 rep at 70% 1RM
Dumbell French Press 12x10x8x8x10x12
Bent Over Rear Delt Raises 2x12
Front Raises 2x10
Cable Face Pulls 3x16
Hammer Strength Incline Press 12x10x8
Decline Sit Ups w/ weight 3x15
Seated Situps 2x15

I am GASSED

8/19/2011 3:55:07 PM

random day before 2 days of rest

DC Straight Arm Pulldowns
DC Pull Throughs
4x8 Good Mornings
4x8 Abductors
1x27 Cable Crunches

8/19/2011 8:22:58 PM

Dynamic Squat Day

Low box squat 215 8x2
Squat 295 4x1
Power cleans 135 8x2
RDL 4x8 + Fat Grip Curls 4x10

8/21/2011 1:33:35 PM

How much does that tire weigh? How many times can you flip it continually?

8/21/2011 3:08:11 PM

Max Effort Squat Day

Good mornings: 3x3x3x3x3x1x1x1 (new 1 RM)
1 legged Dumbell Romanian DL's: 4x7
Back Hypers w/ added weight: 7x6x5
Seated Cable Rows: 3x6
Hammer Curls: 3x15
Standing Cable Crunches: 3x12
Ab Machine Seated Crunches: 2x20

8/21/2011 8:42:02 PM

Quote :

"How much does that tire weigh? How many times can you flip it continually? "

The tire weighs about 500 lbs given the specs and taking into account the tread wear

i can continuously flip the tire somewhere between the high teens and mid twenties for reps.

[Edited on August 21, 2011 at 11:53 PM. Reason : its completely clean now too - no more dirty water]

8/21/2011 11:52:49 PM

Sweet thread...I'll play. I haven't posted on TWW in some time, but I still read here.

Currently weigh 210, and bulking. I got up to 223, but was to soft for my liking. So I dropped about 7 pounds of bodyfat, along with a lot of glycogen and water and now back to bulking.

I am currently ingesting 270 grams Protein, 450-500 Carbs, and 85 Fats a day, and will slowly increase each week. I am slowly doing so b/c I just did a "mini cut" to shed some fat, and don't want to increase macros too much too quickly.

Measurements:
Arms: 17.75"
Chest: Not sure, at least 47-48"
Waist: 32"
Quads: 26.5"

Best lifts:
Bench Press: 445 (PAUSED at bodyweight of 205)
Squat: Never maxed due to back problems, but did 465x2 way below parallel a couple weeks ago
Front Squat: 325x5
Dead: 500 (at 175 pound bodyweight)

I no longer deadlift because I had a major L5-S1 disc herniation. I JUST now started back squatting, but I have to be careful so as not to aggravate the disc. Docs wanted to cut me open, hells nah. I rehabbed it myself, and now live virtually pain free (unlike 2 years ago in which it was agony).

I also do not go as heavy on the bench anymore since it is just an ego booster, and I almost tore a pec. Everytime I go into the 400s, I reaggravate it. Not worth it to me, so I mainly do inclines.

My main focuses now are to add thickness to my arms and back, as well as hamstrings. Oh yeah, my high calves suck too. In a year or so, I am going to do a show.

I do not have any really good current photos, but last bulk I made a lot of improvements to my physique, mainly my arms, back and legs. Plan is now to bulk up to about 220 again, but be leaner. Then come January, do a hard cut to prepare for my wedding/honeymoon in April. After that, I will reassess where I am and decide if I am going to do a show or no.

I do do online training, nutrition, etc. but that's another subject.

[Edited on August 22, 2011 at 10:23 AM. Reason : ...]

8/22/2011 10:19:37 AM

Sucks about that l5s1 nerve, I've got similar issues. Herniated when I was 14. Kept on reaggrevating it while weight lifting. Now I can't feel 2 toes for the past year, no real pain though. I wouldn't wish a pinched nerve on my worst enemy.

8/22/2011 3:13:09 PM

Quote :

"Sucks about that l5s1 nerve, I've got similar issues. Herniated when I was 14. Kept on reaggrevating it while weight lifting. Now I can't feel 2 toes for the past year, no real pain though. I wouldn't wish a pinched nerve on my worst enemy."

Oh it sucked bad. Chiropractor was a quack and wanted tons of money for treatments. I went once, and he was like, I bet you feel so much better now don't you. I am like, um hell no. All they did was a little vibrating thing they called pro adjustor and my dang girl's vibrator would work better than that. Also some electric shock which didn't do nothing.

I ended up doing my own rehab thru stretches and strengthening my abdominals. Laid off things that compressed the spine. I don't do crunches anymore, and rarely do any direct ab work. Front squats really helped me build both my quads, as well as core strength. I didn't do squats until almost 2 years later. I don't do heavy squats for long periods of time, but I work them in from time to time.

8/22/2011 3:55:41 PM

^yeah, most bodybuilders find heavy squats worthless. i don't bodybuild so i only do low bar squats or box squats. because of that, i get low to no (more like none) quad activation. but if i'm in a hypertrophy cycle, i abandon them altogether for smith squats, front squats, or leg press so that my quads won't wither away.

it's really hard to find the balance for quadricep training and posterior chain development. i only ever target my quads about once every 4 weeks with a lactic acid tolerance workout. they flex on nearly every major movement i perform (squats, box squats, dead lifts, good mornings, rack lockouts, pull throughs, etc) even though i am not actually chaning my knee angle. i think that's a dynamic synergist that contracts even though it is not a prime mover.

pretty impressive weight. i chose not to post my actual weights, although i am between 220 and 242 lbs depending on how big a dump i've taken and along with eleusis, find the exrx "elite" lift numbers to be suprisingly low.

8/22/2011 4:46:49 PM

Dynamic Press Day

DE Bench 165 8x3, 215 4x1
Incline Bench 135 3x12
Pendlay Rows 155 4x8
Rolling DB Tri Ext 5x10
Lat Bar Lat Pulls 5x10
Push Up/press Position Work on smith machine

[Edited on August 23, 2011 at 10:15 AM. Reason : 0]

8/23/2011 10:15:18 AM

^ that's a good dynamic day right there.

i love rolling dumbell triceps press. they are great for getting you ready to press out of the arched back position, you will never get pinned, and they allow you to handle a heavier weight!

8/23/2011 10:27:29 AM

right on, i like them too.

Have you tried doing something similar with an ez curl bar? You start it like a skull/nose crusher but as it approaches your face you shift it back and go behind the head. Then you throw the bar up back to lock out.

8/23/2011 2:58:44 PM

I was so sore yesterday, I thought I'd be out of commission for a week. But I'm feeling better today and looking forward to another trip to the gym tomorrow...if I can stop looking at my rear in the mirror and get some of this school work done in time.

I'm gonna take my measurements tonight so I can update y'all with butt stats! AHA!

8/23/2011 3:47:37 PM

4x8x95 Good Mornings
4x8x225 ATG Squats
4x16 Walking Lunges
4x8x4 plates Calf Raises

8/24/2011 12:14:25 AM

taking a week off. feeling the pangs of staleness/overtraining.

8/24/2011 8:03:25 AM

Max Effort Squat/DL day

Good morning 225/245/265/275/285/295x1, 225x3
Reverse Deficit Lunge 25#DBs 3x10, UW 2x10
Single Leg RDL 95#BB 4x8
Abs: Hanging leg raises 2x15 + Stability Ball Roll Out 2x15

I need to work on my GM technique, I wasn't getting 100% parallel with the ground. Is this necessary/important? I definitely was getting my hips flexed greater than when I squat though.

8/24/2011 10:48:38 AM

heavy good mornings scare my low back

8/24/2011 11:58:05 AM

I never liked going much heavier than 225x10, but then again I rarely do anything I can't do 10 reps of. I don't seem to grow when I lift heavier, but I definitely hurt more.

Matt, keep in mind that going parallel on good mornings means that you're going well below a 90º bend at the hips, since your butt travels so far backwards. I stop just short of parallel when I do them, because I can feel enough stretch to know that I'm hitting the hamstrings and glutes good.

8/24/2011 12:11:12 PM

I always use a belt and groove briefs for GMs and always think about doing a deadlift as I do the lift.

I also always go far enough to feel the hams/glutes and no further but make sure the bar stays in front of the knees. Otherwise it's a squat. You have to hold your breath if you go heavy.

8/24/2011 12:50:11 PM

I used a belt and was getting about to my DL start position. That was the first time I had GM'ed more than 135lbs. 295lbs felt challenging to maintain good positions, but I was not fatigued at all after I racked the bar.

Any idea of what % of GMs carry over to back squat?

8/24/2011 6:36:17 PM

I don't think they have that much relevance to each other. GM's are more similar to a deadlift.

8/24/2011 6:40:42 PM

DC Decline Bench
DC Muscle Ups
DC Kickbacks
DC Conc Curls
1x27 Wrist Curls

8/24/2011 9:08:55 PM

the good mornings are not real similar to a squat except for the following:

1) you have to maintain proper tightness in all four hemispheres / directions on the bar.
2) you have to hold your air in your gut instead of your lungs
3) the target muscles are squatting muscles
4) grip and arch

as for carryover, louie simmons said that around a 200 lb carryover for an 800 lb squat is about right. so that looks like about 75% of your squat 1RM. if you can GM much more than that percentage, you've found that your weak point is your hips and not your posterior chain. GMs are (for me) the BEST BY FAR for developing the squatting and dead lifting muscles. you wouldn't be wrong to do them over half of your maximum effort days. plus, you recover much more quickly than squats. at westside, they only deadlift for ME (rack pulls, sumo, etc) 2 times in a 12 week cycle unless it is their weak point.

8/25/2011 7:54:13 AM

Maximus... what do you mean by weak hips, exactly? I've always considered hip extensors as the posteroir chain (glutes, hams, erectors).

8/25/2011 8:50:01 AM

Also, that percentage seems about accurate. At least from what I did yesterday.

My glutes are killing me today....

GM's + Single Leg RDLS really slam the back side.

Have you tried doing any single leg DL variations? They are a bit challenging if you have mobility/stability issues, but once you get the technique it's a great way to overload the glute/ham complex without straining the core.

8/25/2011 8:58:45 AM

as your glutes contract, they should push your hips forward. but you have muscles on the front of your pelvic girdle, also. they are not quite the same as your glutes and hams. you probably know this. they are more like your biceps. they don't really respond as well to balls to the wall training and are better served with high rep movements.

hip pull throughs are great for them, as are kettle bell swings and wide sumo deads. your glutes push in a squat, but you are pulling your hips forward with the associated musculature in the front. that's why some people can pull (in a dead) a lot but can't squat. they get their legs extended first and ham/back the weight up.

another great lift on ME day for your hips is rack lock outs. put the pins a little lower than your knees and concentrate on pushing your hips forward instead of pulling up the bar.

i find good mornings to be the BEST squat builder even though it's not like a squat. it is the truest conjugate form of training. you work all the muscles without the taxation on your body. just remember to think about the deadlift when you good morning. if you have access to a safety bar, those are the best for GMs. they allow you to get the weight lower on your back and you don't have as long a lever. so, your legs get the brunt intstead of your back. you have to find the balance for legs. i rarely train quads because they contract on nearly every leg lift, even if they are not the prime mover.

as for single leg deads. yes, i do them. i like to do it with a dumbell and lower the weight directly over the leg i'm keeping on the floor. normally i raise my other leg as i go down so that it becomes parallel with the floor. the higher it goes, the more stretch i get. the hard part is sticking your butt back on those lifts because it's hard to keep your balance when the weight gets high. abs are also important for squat/dl moves. you need to do standing ab work to balance your back. abs always contract first. you have to have them strong are you WILL hurt your back at some point. lat pulley crunches and cable (standing and kneeling) crunches are the foundation of my ab work.

8/25/2011 9:15:18 AM

Past few days the side of my hand, pinky, and ring finger has felt numb. I thought it was from using my mouse... sounds like it's actually problems with back squat. That exact issue was mentioned here (this episode features John Welbourn and is all about lifting questions, so you guys might find it useful):

http://robbwolf.com/2011/08/23/the-paleo-solution-episode-94/

[Edited on August 25, 2011 at 10:16 AM. Reason : asdfads]

8/25/2011 10:15:54 AM

Things I've hurt squatting so far:
-Elbow
-Hand

I'm squatting barely over 200. My face is #ff0000 when I'm coming up. I have no idea how you guys squat 300,400,500+ lb.

8/25/2011 11:37:46 AM

if your face is turning red, then you're probably unknowingly performing a valsalva maneuver or just not breathing at all. I've maxed out at 585 before and not had my body change color because I made sure to breath normally. If you are closing off your nose and forcing air out of your chest against a closed mouth, then you're performing a valsalva maneuver and spiking your blood pressure for that extra shot of strength. Keep doing that long enough and you just might stroke out.

8/25/2011 11:56:45 AM

2^

Form. Squatting is THE technical exercise. No offense, but you're probably using form that doesn't maximize your strength. Here are a few pointers...

1) squat in converse all stars or barefoot. Running shoes are worse than worthless as they hinder the lift.
2) put the bar low on your back. Shoot for across your s blades. You won't be able to, but that's the goal
3) make your back as tight as possible and drive your head back into the bar
4) push your ass back first instead of bending your knees. It takes your quads out of the lift and gives you a more beneficial pressing position. You should squat the same way you sit on the toilet. Practice this form a few times a day in a chair, at home, etc.
5) first motion out of the whole is to lean back. If your knees move first, you are taking your hams out of the lift, diminishing your power.
6) DRIVE with your hips. Hips go forward, not up. Your back position shouldn't matter if you drive with your hips.
7) put the stress on the outside of your feet and heels. Envision spreading the floor apart with your feet.


Those are some main points, if you have specific questions, shoot. There are some big squatters in here b

8/25/2011 12:11:06 PM

if you high bar squat, don't listen to most of that advice. if you're high-bar squatting for quad development, then your form changes dramatically.

8/25/2011 12:24:50 PM

Learning to squat properly from internet advice is pretty tough. There are a lot of issues that you may be facing and don't how to correct without an experienced eye.

One of the best resources to learning the basic barbell lifts is the book Starting Strength by Mark Rippetoe.

8/25/2011 12:42:51 PM

Quote :

"One of the best resources to learning the basic barbell lifts is the book Starting Strength by Mark Rippetoe."

Have it. Read it. Hard to know if I'm getting it right without seeing myself. Knowing this, I went to a personal trainer once, but didn't feel like I got much out of it.

Quote :

"if your face is turning red, then you're probably unknowingly performing a valsalva maneuver... Keep doing that long enough and you just might stroke out."

SS discusses this and Rip says the risk of something like a stroke is extremely low, while the risk of physically hurting yourself due to a lack of a rigid core is actually significant.

^^^Good points (I am shooting for low bar).

8/25/2011 1:46:03 PM

I've only dropped 5 pounds the last few weeks. I need to lose more weight.

8/26/2011 7:18:19 AM

Quote :

"Things I've hurt squatting so far: -Elbow -Hand I'm squatting barely over 200. My face is #ff0000 when I'm coming up. I have no idea how you guys squat 300,400,500+ lb."

you could try getting a brace for your hand/wrist complex. i often tape my wrists with athletic tape on my Maximum Effort Squat/Good Morning day. as for your elbows, if you are low bar squatting, you should pull your elbows forward, under the bar.

OR...you could use an ultra wide grip. this is what i would recommend. it takes a little while to get used to, but it takes upper body mechanics out of the lift, completely. all you have to worry about is keeping your back tight if you grasp super wide.

whatever grip you use, don't "lift" the bar out of the rack. it should be racked across your nipples. seems low, but it is right for high and low bar lifts. first, fill your belly, not lungs, up with air pushing your abs against your belt, then you bend your knees slightly and arch your back to get the bar out of the rack. then you have to work on taking only 2 steps back. one with each foot (i'm assuming you don't have a monolift). the less you move before you squat, the more weight you'll move. seems elementary, but when working near maximum poundage, you can't sacrifice moving, looking down at your feet, rearching your back, pumping out your chest.

your upper body is as important on squats as your lower body. grip grip grip. squeeze the blood out of the bar and try to bend it around your back. it will keep you tight and if you can't do it before the lift because it hurts, you may have some other deep seated issue you need to get checked out. think of your upper body as a large lever. the force is applied to your upperbody via your legs and lower back. the load is on your shoulders. if your upper body is like a piece of iron, it will go a lot better than if that lever is made out of soft, flabby, unflexed pillow like tissue. so make it as hard as you can. abs, traps, lats, spinal erectors, hands, biceps, delts, EVERYTHING needs to be TIGHT! this will probably take away some of the pain you describe as you will not be able to move your arms into uncomfortable positions (like the backseat of a volkswagon).

8/26/2011 7:45:38 AM

What do you guys do for dirty gym clothes maintenance? Im finding that I have to do laundry way more frequently now just because of gym shorts. I already have four pair that I rotate...

So what do you guys do? Buy more shorts, go smelly, wash often, fabreeze, other?

8/26/2011 7:47:36 AM

ME Bench Day

Bench work up to 275x1*PR*, 205x5 paused reps
Seated Clean & Press 35#db 4x8
CS Row 90# 5x10
Tri-set: (MB Push Upsx10 + Straight Arm Lat Pull Downsx10 + Face Pullsx20)

8/26/2011 1:33:53 PM

^^ I have my girlfriend do laundry. I have enough shorts to go a week fresh. Buy more shorts and wash them as neccessary. Don't be that smelly guy in the gym, bro.

8/26/2011 1:34:44 PM

Quote :

"then you have to work on taking only 2 steps back. one with each foot (i'm assuming you don't have a monolift). the less you move before you squat, the more weight you'll move. seems elementary, but when working near maximum poundage, you can't sacrifice moving, looking down at your feet, rearching your back, pumping out your chest. "

this is one thing i really have to work on.

i squat in a power rack, the safety squat racks dont let me go deep enough.. and about 10% of the time i'll take the first step back and swing too much and slap the rack vertical braces with the inner most plate on other side from the step. walk straight durrrr... but i guess it's more natural to me to twist a little. i am aware the twisting with a lot of weight on your shoulders is a really bad idea.

i find that if i do make this contact, it's distracting enough that it's better for me to re-rack, step back, re-compose, and get under the bar again fresh. having a distraction during setup is just a good way to blow a set.

same thing for when i used to smack the squat rack safeties from going deep. the rest of the set would be all sorts of fucked. so now, i use the power rack and adjust the pins as necessary.

8/26/2011 1:54:50 PM

4x8 Front Squats
4x8 Good Mornings
4x8 Lunges
4x8 Calf Raises

8/26/2011 10:19:14 PM

Here is a gem I wanted to share with you guys: http://www.strstd.com/

Pretty sweet web app to get a rough idea on your strength standard and creates a great strength program based around your numbers.

8/28/2011 8:13:30 AM