Another fitness contest?

blogspotter said:
Thanks..
I will try this toe technique... Sorry, Can you explain "coming up out of the hole"

I make sure to do at least 3 proper squats already. The next two are for adding the weights...

Also this glute ham raise looks awesome (I just googled).. My gym don't have the exact machine but we do have a similar machine for doing lower back.. Same raise, but only from the hips.. I will see it it adjusts for glute ham..

PS: On builds and running. My bro-in-law is a habitual marathon runner. He has run all the NY Boroughs, SFO, what not.. Except for Boston.. And he is pretty well built... Brad Pitt/Tom Cruise type fit.. He used to weight train though... so just saying that MArathon runner need not be wiry .. I myself am only doing Sprints outdoors when I really want to run.. HIIT is what I am trying...
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You should try to do all your squat sets below parallel, at least at this kind of level. There's no benefit to doing your work set with a partial ROM, it also means the depth of your squats varies session to session (an inch or two makes all the difference, and getting "at least parallel" is much easier to spot).. Basically not squatting past parallel makes linear progression much harder, and will also mean you generate muscular imbalances in your legs (likely lots of quad development, minimal hamstring/glute development).

The best way to improve your balance and core development is to squat below parallel. Leave your ego at the door and go deep. If you can't go deep for a weight, it's too heavy.

If your 340's are looking like this:
[ame=http://www.youtube.com/watch?v=LFOouu4YcUE]1/4 Squat - YouTube[/ame]

Then it's wayyyy too heavy.

Squatting with partial ROM has its uses, but that's usually for powerlifters working on their 1RM's, who have certain sticking points (or just to try and get used to working with a heavier bar than you normally would for your worksets).
 


mituozo said:
You should try to do all your squat sets below parallel, at least at this kind of level. There's no benefit to doing your work set with a partial ROM, it also means the depth of your squats varies session to session (an inch or two makes all the difference, and getting "at least parallel" is much easier to spot).. Basically not squatting past parallel makes linear progression much harder, and will also mean you generate muscular imbalances in your legs (likely lots of quad development, minimal hamstring/glute development).

The best way to improve your balance and core development is to squat below parallel. Leave your ego at the door and go deep. If you can't go deep for a weight, it's too heavy.

If your 340's are looking like this:
1/4 Squat - YouTube

Then it's wayyyy too heavy.

Squatting with partial ROM has its uses, but that's usually for powerlifters working on their 1RM's, who have certain sticking points (or just to try and get used to working with a heavier bar than you normally would for your worksets).
Click to expand...

Got it.. I am always learning.. :-) Thanks
No I have no ego.. I just want to lift :-) and I have also been concentrating on form.. But this muscle imbalance thing don't sound good. My trainer told me it was Ok to go half on my Max weight as long ad I was doing full on my lower weight.. (upto 300 now).. Also I go much lower than him on the video.

So I should say I now squat 300... :-)

So I should avoid even attempting those heavier weights at half squats huh? (after 3 full working sets )
 
blogspotter said:
After Gym. 1 scoop protein (more than full lol). (ON Gold Standard double rich chocolate)

After 30 mins 7-8 egg whites (1 or 2 yolk)

After 1.5 hours: First Lunch: 100-150 gm chicken breast + boiled rice+ some veggies.

After 2 hours: 2nd lunch: 100-150 gm chicken breast or fish + boiled rice. Sometimes Tuna Sandwich from Subway (twice a week)
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Man, how can you stuff that much food into yourself in such a short amount of time? Do you really need to eat that much?

What you're eating in a day I basically eat in 2-3 days (not even kidding) and I'm 6'1 170 lbs, virtually no belly fat and I lift weights 3 times a week.
 
blogspotter said:
Thanks..
I will try this toe technique... Sorry, Can you explain "coming up out of the hole"

I make sure to do at least 3 proper squats already. The next two are for adding the weights...

Also this glute ham raise looks awesome (I just googled).. My gym don't have the exact machine but we do have a similar machine for doing lower back.. Same raise, but only from the hips.. I will see it it adjusts for glute ham..

PS: On builds and running. My bro-in-law is a habitual marathon runner. He has run all the NY Boroughs, SFO, what not.. Except for Boston.. And he is pretty well built... Brad Pitt/Tom Cruise type fit.. He used to weight train though... so just saying that MArathon runner need not be wiry .. I myself am only doing Sprints outdoors when I really want to run.. HIIT is what I am trying...
Click to expand...


"the hole" is the bottom of the squat, when you reach your lowest depth and begin ascending. so when you get to the lowest youre going to go right before you start to come up curl your toes up and it's impossible to roll forward.
 
runner-sprinter.jpg



LOL
 
Alright, I'll fucking do it.

You all have 1 week to prep, contest begins next Monday (September 10th) and that's when I'll have everything in place (rules, web site, criteria, etc)...

Is everyone okay with this?
 
If that's your goal you're better off doing starting strength, it'll get you there a lot faster than the workout you have listed.

a day
3x5 squat
3x5 bench
1x5 deads

b day
3x5 squat
3x5 ohp
3x5 power clean

and id add chins or pull ups and face pulls for your posterior delts
 
boatBurner said:
Alright, I'll fucking do it.

You all have 1 week to prep, contest begins next Monday (September 10th) and that's when I'll have everything in place (rules, web site, criteria, etc)...

Is everyone okay with this?
Click to expand...

F yeah!

::emp::
 
It's going to be off-site. Forum format, I have a lot of varying information about workout routines, equipment, supplements, nutrition but I'm by no means an expert and I'm always learning for finding new information that changes my opinion about something I previously held in high regard.

I'll start jamming away, make some good threads about the info I know about as this thing goes on. Hopefully we get enough people so this effort doesn't go to waste.

I'm still trying to think about how to conduct a contest over varying degrees of body types, histories of injury, specific goals, etc..

But yes, please, sponsor up. I'll be putting in the time, effort and money up front to hopefully make this a continuous thing. Any community support would really motivate me to do some good work on this.

I'm open to plenty of of suggestions, but once I post guidelines, contest criteria, etc - it's solidified. If we want to change some things for the next challenge, we'll do so. Trial and error, but as long as we're putting in the work, that's the important part.
 
blogspotter said:
I have been asking around, and reading a lot and this what I learnt. You need to increase your intensity every day. So I keep increasing. I used to walk trot at 6.5 max for about 2 weeks.. Then I started running at 8. (Not what the speed is though.. Will check on monday).. AT that time I was working out my legs like a Mofo.. Specially my hamstrings... I also started having some pain on the shin, so I started stretching my shin.. Did lots of leg stretching.. Increased my intensity on the bike.... as I didn't have shin problem on the bike... I mean, my goal was to increase the calories burned in the same time.. say 10 mins.. So I increase the incline as well at the speed a little everyday... I guess that is how... In fact I think I can run even longer than that.. because I have some energy left after 16 mins.. ;-) Except that I am trying build my upper body and broscience say that upper body gets droopped if you run a lot..

One word... Just Work-out your hamstring.... That reverse leg extension where you pull down? I now do 14 plates on that.. Started at 4-5 plates.. I was never a good runner and I am i fact surprised.. But I could co-relate my running with my leg exercise..

I also ran for 1 hour in the start of my third month.. at level 8-9 though... That is how I started the shin pain... Now I can run pretty well..
PS: Also your Treadmill maybe Calibrated differently if it has only 10 levels.. I will check what the max level is on mine and report back :-)
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Ahh good info, thanks man. Yea might be different calibrations, I'm pretty sure the treadmills I use the level = miles per hour, so level 10 is 10 miles per hour and that's the max it goes up to.

I've been cutting for the past month, plus I want to get my cardio capacity up so I've been doing a lot of HIIT and trying to get my mile time down (but it hasn't changed much at all). Maybe it has something to do with smoking cigs when I get drunk every couple weeks, I dunno.

I'll try working out my hamstrings like you suggest.
 
okuma31 said:
"the hole" is the bottom of the squat, when you reach your lowest depth and begin ascending. so when you get to the lowest youre going to go right before you start to come up curl your toes up and it's impossible to roll forward.
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Thanks man.. I got it.. WIll do this Monday.

Also, that power clean, which body parts does it work on?? Have never done that though I have seen it. What do do I add this?

And these 5X5s.. Does it really work?
I mean on the linear progression.. I can't seem to add too much weight on my Bench, Shoulder press and Barbell Row.. I am not doing 5x5 and just the normal 15 reps, 12 reps, 10 reps ans last rep with max weight..

Been thinking if I should try 5x5 now

avatar33 said:
Man, how can you stuff that much food into yourself in such a short amount of time? Do you really need to eat that much?

What you're eating in a day I basically eat in 2-3 days (not even kidding) and I'm 6'1 170 lbs, virtually no belly fat and I lift weights 3 times a week.
Click to expand...

I m not hungry, but I did gain around 8 lbs of muscles in 4 months. SO I thought I might be those types of body that gain muscles fast.. That is why I started stuffing myself because I want to gain some more muscles.. Another 10 lbs in say 4-5 months if possible.. I have very small arms, and upper chest also looks a bit empty... Lower chest are looking good now as I did more declines ( Bench, dumbbell press and Declined flies a lot) but between my chest and collarbone there is still a bit of place where there should be muscles..

I don't quite understand the Macros...
What am I eating more? The Rice is just a very small serving for a bit of Carbs.. The chicken/Beef?

But you may be right, because my belly fat is getting stubborn now. But it is not increasing, though not losing as fast as the first 3 months..

Also I am working out all 6 days.. Only SUndays break..

Mon: Leg Shoulder
Tue: Chest Bicep
Wed: Back Triceps
Thu: Leg Shoulder
Fri: Chest Bicep
Sat: Back Triceps
Sunday: Rest

About 10-12 exercise each day.
Bit of Abs everyday.. Sit-ups, leg raise, side bends, planks during long rests..
Not doing much Cardio except when I warm up. and like 3-4 mins cool down..
 
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