Fitness & Nutrition [OT]

bruh

Hooooly shit 😳

nah

Domino have you seen the guy who does the claps on the incline bench with 315

By balddemon Go To PostI'm interested. It's my first single summer in socal lol. I already look loads better than last summer, but I'm still trying to lose like 10-15 more lbs. How do you cope with losing strength while cutting? That's one of the larger mental hurdles for me

By continuing weight training and making sure I hit my protein macros, it just feels like maintenance rather than going backwards in terms of strength.

By data Go To PostDomino have you seen the guy who does the claps on the incline bench with 315

nah i havent seen that one yet

I just pulled 405 at 215 bodyweight that was my 1rm deadlift at 240 lb bw. Next winter is gonna go crazy. 3 plate bench and possibly 5 pl deadlift

By domino Go To Postnah i havent seen that one yet

https://www.tiktok.com/t/ZTRn6Wfm6/

Lol I wouldn’t try that with even the bar

I feel surprisingly empty after doing the meet. It’s finally hitting me that I spent the better part of 5 months training all for 9 reps at the end of the day. And I have to go back to just regular ass RPE 6 days for months to improve upon that. Along with the pressure of expectations from everyone (both from the competition and my support circle) now that I’ve shown what I can do.

yall taking any sups or have anything you do for recovery?

24/7 soreness starting to get to me

I take vitamin d and magnesium

If you can find some ZMA (zinc, Magnesium, Amino acid) pills, those are great.
Drink lots of water with it though.

Zinc had me and my ex having sex like every night, a slight breeze and I was ready to blow her back out.

By Dark PhaZe Go To Postyall taking any sups or have anything you do for recovery?

24/7 soreness starting to get to me

7+ hrs of sleep
stretching, foam rolling and light accessory work for like 20-30 mins before i workout rather than just getting it rolling cold
creatine
magnesium
vitamin c
vitamin d

Sleep has been the most noticeable help for me. I'm trash when I get trash sleep, and feel strong as fuck when my sleep is on point.

By Dark PhaZe Go To PostBy continuing weight training and making sure I hit my protein macros, it just feels like maintenance rather than going backwards in terms of strength.

Fair enough. Focus on protein while cutting calories as much as safely possible, do some cardio, and start popping pills. Magnesium, zinc, and vitamin D seem like good places to start. I take a PPI every day so my magnesium levels could definitely be suffering. The other 2 just sound great tbh.

Edit: also fuck heavy OHP. Nothing more demoralizing 😭

Finally watched westside vs the world. Then dudes made Arnold's 'sabotaging' in pumping iron look like nothing.

Peer pressuring 60 year old Louie into an injury and saying 'yeah got that fucker!' 🤣 Louie intentionally making chuck go to deep. Shit was game of thrones

Lever or one prong? I'm about to upgrade my belt to an inzer

By data Go To PostLever or one prong? I'm about to upgrade my belt to an inzer

For every day use I do the SBD Lever. It’s just more convenient to me since it’s easier to get in/out of between sets.

But for the end of prep and meet I used the A7 prong to get the exact perfect fit

squat university on youtube is goated

how do yall handle flat / incline /decline switching?

If I go hard on flat, even when a large break I really can't go hard on incline with good form. But I'm only doing chest one day a week...

Currently it's like

- Try hard flat
- Lighter weight incline
- Lighter weight decline

The following session, hard incline, lighter weight flat, lighter weight incline, etc

This does not seem optimal...

I primarily focus on flat bench with lighter incline, but I also have a shoulder day that I feel like gives that incline some extra work.

I don't incline/decline and flat on the same day though. Usually one week it'll be flat/incline then like flat/decline every 2 weeks because I don't feel like my body benefits from decline that much

I'm doing 5/3/1 rn, my bench days are heavy flat barbell, then boring but big flat(5x10), then i do incline dumb bell for 4x15, and end with 100 total reps combined of seated db press and standing military press. Along with a bunch of supersetted pulling movements. OHP days are basically the same, I just do cable chest flys and a variation of flat db bench instead of the shoulder presses.

Low bar squat is so much easier I should’ve switched months ago 😪

Y'all seen the video of the girl calling Chris bumstead a 'dad bod' yet or am I the only one who just found out how fucked everything is


Also I will say a lot of bodybuilders seem to prioritize incline over flat or decline. Phil Heath does a shit ton more incline than flat so my guess is incline is usually a better hypertrophy exercise

My weight has always yoyo’d over the last 12 years. As low as 67kg and recently 115.8kg.

I was tracking in the wrong direction during 2019, but start running again late that year and was continuing in Jan 2020. Then covid hit and I couldn’t run with masks, and during lockdown I just ate.

Outdoor mask mandate was lifted last spring, but I just didn’t feel motivated to go out and run. Same when for when I knew I was going home for Christmas.

I really looked at myself hard a few weeks ago. So have started eating healthier again with no takeouts, walking 10k everyday, and doing yoga in the morning.

Since Feb 13 when I weighed 115.8kg, I have lost 10kg and was 105.7kg this morning.

I don’t expect the rapid weight loss to continue, but I am aiming for 90kg by my birthday June 18th, and my best weight of 75kg by the end of the year.

Once I have got down to 90kg, I will start running again. Want to take it easy on my knees till then.

Nice one shanks, just got to keep on moving and having a good routine.

How's the yoga going?

By Batong Go To PostNice one shanks, just got to keep on moving and having a good routine.

How's the yoga going?

Cheers.

Yoga is going well. Feeling like I am slowly improving my flexibility and breathing. Also, been standing a lot straighter.

ab wheel DOMS is the worst

Secret best thing about tik tok is all the short, informative fitness guides on there with no 3 minute YouTube ads

https://www.tiktok.com/t/ZTRWbXxEM/

I don’t use TikTok but I keep getting John Meadows (RIP) and Tom Platz shorts on YT.

I been working out with my older nephew, he's now 14 and on the track team doing 200m, he didn't seem interested in basketball but this has his full interest. So we started doing workouts for technique, and are starting to do strength workouts, over the summer I'm gonna start him doing cleans since that is one of the big weightlifting routines the Jamaican national team does. We been doing band work, parachute sprints and he does some step ups with a weight vest. I love working out with this kid though, he asks 3 questions - Am I doing it right? How many reps? How many sets? and then gets to work with no playing around, complaints or looking for breaks.

5KG down since Christmas, 14.4KG down total. Blew my gym bro’s mind when I showed him my calorie intake to lose weight is equal to what he’s eating to gain weight. I could see his brain buffering to process it.

By HonestVapes Go To Post5KG down since Christmas, 14.4KG down total. Blew my gym bro’s mind when I showed him my calorie intake to lose weight is equal to what he’s eating to gain weight. I could see his brain buffering to process it.

I was gonna say good shit, but I remember you saying you not good with too much positivity, so I will say why aren't you down 20kg?

First time back after bruising my shoulder and a muscle tear, doing shoulder raises with 6 KG really got me reflecting how I should stop doing dumb shit when it's icy outside.
Still got through the session and no issues for the moment.
Feels good brehs.

By You got 14 bricks right there? Go To PostI was gonna say good shit, but I remember you saying you not good with too much positivity, so I will say why aren't you down 20kg?

Christmas had me fucked up.

I was down to 128KG from 140KG. Then I had two weeks off work, too much food and too much ale. Went up to 130KG and just sort of stayed there until February when I got back on track properly.


I’m aiming to get to around 90KG or less, but I’m in no rush to get there. As long as my weight trends downwards overall I’m happy with it.

Which type of squat puts less strain on the knees?

I’ve always done low bar squats in flat shoes or sometimes Adipower lifting shoes. Wondering if it’s worth trying high bar

Never knew squats to put strain on knees to begin with.

By HonestVapes Go To PostWhich type of squat puts less strain on the knees?

I’ve always done low bar squats in flat shoes or sometimes Adipower lifting shoes. Wondering if it’s worth trying high bar

Maybe it's form? Or you're slanting to much forward?
Or you're going to low.

Definitely depends on form and how low or high you squat and how open your hips are

I should clarify, I’m not feeling any knee strain or pain currently.


For low bar, I squat just below parallel, feet pointed at 45 degrees and at a slightly wider than shoulder width apart because my hips aren’t flexible.
Upright torso, thumbs over the bar, elbows raised.

i think it varies person to person. what kind of sleeves do you use? i switched to Inzers and noticed a big difference compared to the old ones I was using. they have a stiffer material and more rebound which takes stress off the knees
---
i finally hate or dont suck at volume work. it's fucking up for the competition rn if that continues

I don’t use sleeves, but now that you mention it I might get some to try and see how they feel

By HonestVapes Go To PostWhich type of squat puts less strain on the knees?

I’ve always done low bar squats in flat shoes or sometimes Adipower lifting shoes. Wondering if it’s worth trying high bar

You could always try widening/narrowing your stance. I started widening mine, got some knee pain up front but it went away and I could start moving more weight

https://www.youtube.com/shorts/D1BVFa_tlPk

Bagged 408 lb conventional deadlift
Coach added those back to the program since the meet to work on some things. Plus it’s nice to be able to shoo off the “lol sumo” crowd with similar numbers on conventional. Trying to hit 500 in both stances in 8 weeks.

I told my barber I was a trainer at my job and he said ' oh the gym? ' and then I saw a sponsored ad from some dude from my gym doing these sorry ass leg presses and curls and now I'm like ' yeah why shouldn't I be a trainer '

taking my back seriously for the first time ever and holy shit this burn different

By DY_nasty Go To Posttaking my back seriously for the first time ever and holy shit this burn different

like lowerback or upper back?
visually back has been the biggest difference i notice having a coach

Upper back

My hamstrings have been shit my whole adult life so my lower back is steel. Spent a few weeks on core stability on my baby steps route back to lifting.

Even no weight stuff has me sitting sideways

That juiced up jjjjessica fitness influencer chick that the algorithm kept forcing into my feed turned out to be a domestic abuser

Never seen her before she look like a unfinished Patty variant