Workout Bros

[seanality]

I have been having an issue with my left shoulder; I would have a lot of pain when doing shoulder press or just lifting my arm over my head, even with no weight, after even a few minutes of lifting. I first thought it was a lactic acid build up or my rotator cuff. I had my aunt look at it who is a deep tissue massage therapist, she said the problem was in my back and traps. The smaller muscles that help hold form and shape had been neglected. I guess what was happening was a combination of things; I sleep on my left side which helps bend my shoulder in towards my chest, I was working mostly with heavy weights; the amount of tension on my chest and traps brought my delts inwards and upwards to the point where my left tricep was tucking under my delts. I have been doing a few small exercises that she showed me which you can do with a door frame and with an inside corner of a room. But let me tell you, that shit was hurting pretty bad and I was surprised when she said it wasn't something related to the rotator cuff or something that needed surgery.

[Sears]

vaginaitis

[endofOne]

In regards to the DOMS, it has been proven that anti-inflammatories help with relief. I know Rippetoe says in his book that inflammation of the contractile units within muscle fibers are the likely cause (although even he says that it has not been proven fact).

[stile]

I don't know if I was actually lifting weights when I started this thread. I'm doing a 5/3/1 variation right now.

My set/rep scheme looks like this:
Week 1:
1x5 40%
1x5 50%
1x3 60%
2x5 65%
2x5 75%
1x5 85%
3x1 90%

I decided to double up on the 2 work sets to add a little bit more volume before the prescribed AMRAP (as many reps as possible) set. Week one I also do heavy singles so I don't do AMRAP and only go for the expected reps.

Week 2:
1x5 40%
1x5 50%
1x3 60%
2x3 70%
2x3 80%
1x3 90%
3x10 55%

Week 3:
1x5 40%
1x5 50%
1x3 60%
2x5 75%
2x3 85%
1x1+ 95%
3x10 55%

I like this new setup because I get a lot more volume compared to before. The regular 5/3/1 only has 3 warmup sets and 3 work sets + assistance. I only lift 2-3 times a week so it was hard to get stronger just doing the minimum. I like doing the heavy singles because they help to set me up for the heavier weight coming up in the next weeks.

Day A:
Squat
Bench

Day B:
Deadlift
Press

[stile]

I have been having an issue with my left shoulder; I would have a lot of pain when doing shoulder press or just lifting my arm over my head, even with no weight, after even a few minutes of lifting. I first thought it was a lactic acid build up or my rotator cuff. I had my aunt look at it who is a deep tissue massage therapist, she said the problem was in my back and traps. The smaller muscles that help hold form and shape had been neglected. I guess what was happening was a combination of things; I sleep on my left side which helps bend my shoulder in towards my chest, I was working mostly with heavy weights; the amount of tension on my chest and traps brought my delts inwards and upwards to the point where my left tricep was tucking under my delts. I have been doing a few small exercises that she showed me which you can do with a door frame and with an inside corner of a room. But let me tell you, that shit was hurting pretty bad and I was surprised when she said it wasn't something related to the rotator cuff or something that needed surgery.

ever do shoulder dislocations as a warmup? they help to loosen up the shoulders a lot.

[Shotty]

[insom]

Marine Corps Physical Fitness Test (PFT)
For a perfect score; run 3 miles in under 18:00, 20 Dead-hang Pull-ups, 100 Marine Corps Sit-ups in 2:00, with no rest in between.

If you can't do that, then you're garbage. Weights will make you appear fit (and yeah you can lift heavy shit) but when shit hits the fan it's always the weightlifters/bodybuilders to fall out the fastest.
15 mile ruck marches with 90+ lbs.
2 mile ocean swims.
1-3 week long field patrols.
Weights are great but have a balance. Lean and Mean.

[wintehs]

Marine Corps Physical Fitness Test (PFT)
For a perfect score; run 3 miles in under 18:00, 20 Dead-hang Pull-ups, 100 Marine Corps Sit-ups in 2:00, with no rest in between.

If you can't do that, then you're garbage. Weights will make you appear fit (and yeah you can lift heavy shit) but when shit hits the fan it's always the weightlifters/bodybuilders to fall out the fastest.
15 mile ruck marches with 90+ lbs.
2 mile ocean swims.
1-3 week long field patrols.
Weights are great but have a balance. Lean and Mean.

You do realize that the majority of us aren't talking about military service or some shit here right?

[kirk]

Marine Corps Physical Fitness Test (PFT)
For a perfect score; run 3 miles in under 18:00, 20 Dead-hang Pull-ups, 100 Marine Corps Sit-ups in 2:00, with no rest in between.

If you can't do that, then you're garbage. Weights will make you appear fit (and yeah you can lift heavy shit) but when shit hits the fan it's always the weightlifters/bodybuilders to fall out the fastest.
15 mile ruck marches with 90+ lbs.
2 mile ocean swims.
1-3 week long field patrols.
Weights are great but have a balance. Lean and Mean.

[Stamp]

how about i'll give you 20$ (double alex) if you show me a 135 lb squat with good form and fairly low.

Is this still possible?

[Rambizzle]

Marine Corps Physical Fitness Test (PFT)
For a perfect score; run 3 miles in under 18:00, 20 Dead-hang Pull-ups, 100 Marine Corps Sit-ups in 2:00, with no rest in between.

If you can't do that, then you're garbage. Weights will make you appear fit (and yeah you can lift heavy shit) but when shit hits the fan it's always the weightlifters/bodybuilders to fall out the fastest.
15 mile ruck marches with 90+ lbs.
2 mile ocean swims.
1-3 week long field patrols.
Weights are great but have a balance. Lean and Mean.

DIDN'T READ, DOING KICK FLIPS. LOLZ

[stile]

Marine Corps Physical Fitness Test (PFT)
For a perfect score; run 3 miles in under 18:00, 20 Dead-hang Pull-ups, 100 Marine Corps Sit-ups in 2:00, with no rest in between.

If you can't do that, then you're garbage. Weights will make you appear fit (and yeah you can lift heavy shit) but when shit hits the fan it's always the weightlifters/bodybuilders to fall out the fastest.
15 mile ruck marches with 90+ lbs.
2 mile ocean swims.
1-3 week long field patrols.
Weights are great but have a balance. Lean and Mean.

Why not have strength and conditioning? Also, why are you placing a standard of physical fitness meant for active duty soldiers on civilians?

Personally I think cardio is something that can be built up fairly easily within a few months. Pure strength is harder.

[stile]

Please keep .gifs to a minimum. It'd be nice if there were at least a couple threads on 1911 that had actual discussion.

[kirk]

Please keep .gifs to a minimum. It'd be nice if there were at least a couple threads on 1911 that had actual discussion.

[stile]

the amount of hate i have towards you right now

[Stamp]

12- 40 yard sprints
10- 60 yard sprints
8- 100 yard sprint
7- 110 yard sprint (for running back, wide receivers, 0:17)
6- 200 yard sprints
4- 400 yard sprints (for running back/wide receivers 1:10)

I would never ask anyone to even attempt this.

I fucking hate conditioning

[Rambizzle]

I have been having an issue with my left shoulder; I would have a lot of pain when doing shoulder press or just lifting my arm over my head, even with no weight, after even a few minutes of lifting. I first thought it was a lactic acid build up or my rotator cuff. I had my aunt look at it who is a deep tissue massage therapist, she said the problem was in my back and traps. The smaller muscles that help hold form and shape had been neglected. I guess what was happening was a combination of things; I sleep on my left side which helps bend my shoulder in towards my chest, I was working mostly with heavy weights; the amount of tension on my chest and traps brought my delts inwards and upwards to the point where my left tricep was tucking under my delts. I have been doing a few small exercises that she showed me which you can do with a door frame and with an inside corner of a room. But let me tell you, that shit was hurting pretty bad and I was surprised when she said it wasn't something related to the rotator cuff or something that needed surgery.

After seeing a picture of you dead lifting, I'd say its probably due to terrible form. Buy a foam roller and lacrosse ball and do some MFR.

[stile]

anyone wear lifting shoes?
the chick i'm talking to is going to buy me a pair of these for my bday.


I've been experimenting with standing on 2.5 plates when I squat and it's so much easier to hit depth.

[Rambizzle]

Adipower's ftw. They ain't cheap though, I think they run close to $200.

[stile]

Adipower's ftw. They ain't cheap though, I think they run close to $200.

Yeah, those are the most expensive shoes adidas has I think. A friend of mine got a good price on the Powerlift II's off ebay, but the price is right for the trainers. Plus I'm not going to be getting underneath 500 pounds anytime soon so I won't have to worry about the heel squishing.

[stile]

This is copy and pasted from the other thread where I was posting random form checks.

NTj7NjE6E48
h60nEAmxqFY

Pulled a couple singles the other day and tried to get my hips a bit higher. It's apparent that my hips are still rising a little bit, but not nearly as much as before. Some queues on starting position would be really helpful. I tried using Dave Tate's advice which is line the bar up with your quads, but I feel like I'm coming over the front of the bar which forces my back to round.

[Rambizzle]

Bar over mid foot
Bend over grab the bar like you're doing a SLDL
Bend knees until your shins touch the bar
Raise your chest and pull your shoulders back.

This should put you in perfect position. I'll try and find the video of this later. Best explanation I've ever seen.

[stile]

Bar over mid foot
Bend over grab the bar like you're doing a SLDL
Bend knees until your shins touch the bar
Raise your chest and pull your shoulders back.

This should put you in perfect position. I'll try and find the video of this later. Best explanation I've ever seen.

That is how I was setting up before. Apparently it was dropping my hips too low.

BSFhmc3aI_o
This was previous.

[Rambizzle]

kind of hard to tell whats going on from that angle. This really only shows that your back isn't rounding.

Here's a form check video I did before I started doing DL's again after a lower back injury. My form isn't perfect, but it's not bad either. Main thing is, from this angle you can see how I setup before the lift. and how the bar is tracking throughout the movement.

5JeLghjHask

inb4 do you even legs.

EDIT: FU STILE, NOW I WANT TO GO LIFT AND ITS DELOAD WEEK >:|

[stile]

Those were good pulls. My schedule is all fucked but I'm going to deadlift tonight.

I've only deloaded a couple times as needed, but I hate the feeling of putting up light weight when I know I can go heavier.

[Stamp]

I don't waste time on lifting shoes, simple ones like Stiles in both his videos. I

[Stamp]

Cleans anyone?

[stile]

I don't waste time on lifting shoes, simple ones like Stiles in both his videos. I

If you have trouble hitting full depth on squats, lifting shoes will make a big difference. Next time you squat, put 2.5 plates under your heels. It feels a lot better. Thats why people get lifting shoes. Having to worry less about form/depth means I can put up more weight.

I don't clean, but I am going to ask my friend to show me power cleans soon. Just concentrating on the big 4 right now.

[stile]

Been practicing hang cleans. It's pretty fun, but I don't see myself putting on real weight anytime soon.

Squatted 255x3. Jcr69wXnh0Y

Depth looks questionable, but with elevated heels I personally felt like I was hitting depth and getting a good stretch reflex from my hamstrings. Without elevated heels I think I can hit a2g, but not without bad buttwink.

[wintehs]

Gonna have to try that 2.5 plate deal... I know I have probs with my depth on squats, hopefully that'll clear it up

[scorch-]

Get some goddamn mobility, Blanton.

[Polak]

Burn some weight? No problem.

[wintehs]

Get some goddamn mobility, Blanton.

Thinking about picking up yoga for my off days to be completely honest... mainly just to see women in yoga pants

edit: and wtf Polak lol

[wintehs]

and I just wanted to share it because it's one of my favorite gifs ever

[stile]

this helped a lot with my hip flexibility.

give it a try.

http://www.defrancostraining.com/ask_jo ... 10-03.html

[CharlieGiteau]

Burn some weight? No problem.

Wonder if that shit is real. If so, that's severely fucked up.

[Polak]

Burn some weight? No problem.

Wonder if that shit is real. If so, that's severely fucked up.

YJ8_Y3YRjmA

it's real

[wintehs]

Burn some weight? No problem.

Wonder if that shit is real. If so, that's severely fucked up.

YJ8_Y3YRjmA

it's real

[stile]

I finally was able to lift in the powerlifting trainers. Squatting feels so much better and I feel more connected with the floor. I really recommend people to get a pair if they have the extra money.

Ps. Cutting is shitty.

[Eco]

So has anyone here tried creatine? Or some sort creatine mixed pre-workout?

[kirk]

I finally was able to lift in the powerlifting trainers. Squatting feels so much better and I feel more connected with the floor. I really recommend people to get a pair if they have the extra money.

Ps. Cutting is shitty.

Slow and steady = for the win. Personally, losing anything more than 2 pounds per week will make me lose my mind. I've also abandoned counting calories entirely.

Do you have a rough idea of your fat intake? Often people who cut will sacrifice fats first because they are the most calorie dense of macros, but honestly dietary fat is pretty important for cutting and most people find that, when increased, it makes cutting more bearable.

So has anyone here tried creatine? Or some sort creatine mixed pre-workout?

No, but if you eat meat then it's often a non-issue (depending on how much you eat + the source of the meat). Seems to be one of the few supplements that can be helpful, but it just depends on your current diet. Many people would get nothing additive from creatine, many people might, just depends. You can sometimes bloat up while taking it because it requires a heavy water intake.

[wintehs]

So has anyone here tried creatine? Or some sort creatine mixed pre-workout?

I've noticed some gains after I started taking it, but I did definitely bloat a bit when first taking it, but like Alex said, it was mainly just water weight. After a week or two I went back down to normal. Usually have creatine + C4 for a prework out. Other supplements are glutamine, a BCAA mix, my Animal Pak multi vitamins, fish oil pills and of course protein.

[kirk]

So has anyone here tried creatine? Or some sort creatine mixed pre-workout?

I've noticed some gains after I started taking it, but I did definitely bloat a bit when first taking it, but like Alex said, it was mainly just water weight. After a week or two I went back down to normal. Usually have creatine + C4 for a prework out. Other supplements are glutamine, a BCAA mix, my Animal Pak multi vitamins, fish oil pills and of course protein.

Are you bulking or cutting? Unless you are doing some serious fasting before or after working out, you probably are getting zero incremental benefit from glutamine and BCAAs, especially if you are taking whey as most quality wheys are already set in the BCAA department. Most everything you listed can be replaced with dietary changes, bro.

I mean, do your thing, just letting you know in the event that you did not!

[scorch-]

turns out that joe Blanton is singlehandedly keeping Minnesota's workout supplement industry afloat.

[stile]

I was cutting weight for a tournament later this month. I decided I'm going to move up a weight class so I don't have to cut. What was doing was pretty simple. Increase my intake of greens and proteins (fish/lean meat) while cutting out carbs. I don't count my calories either, but it's not hard to figure out if I'm at a deficit or surplus. Either way, cutting out carbs and eating at a deficit just sucks. I felt miserable and weak. After this tournament I'll figure out what I want to do. To compete at the weight I usually do, I'd have to maintain a really low BF% versus bulking up 5-7 pounds and fitting into the next weight class. Maybe I'll experiment with intermittent fasting.

I take creatine if I don't have to make weight for anything. I'd say the difference between taking creatine and not is equal to a couple more reps. Overall I feel stronger when on it, but be prepared to drink a shit ton of water. Of all the supplements out there I think creatine is the only one that is proven effective for a majority of people. It's also really affordable.

So has anyone here tried creatine? Or some sort creatine mixed pre-workout?

I've noticed some gains after I started taking it, but I did definitely bloat a bit when first taking it, but like Alex said, it was mainly just water weight. After a week or two I went back down to normal. Usually have creatine + C4 for a prework out. Other supplements are glutamine, a BCAA mix, my Animal Pak multi vitamins, fish oil pills and of course protein.

I tried C4 when bb.com sent me a sample and I had a crazy workout. I don't know if it was the supplement, but I almost fainted after do deadlifts. I thought it might be from the nitric oxides or whatever they are called. Black coffee is the cheapest and best PWO there is.

Personally, I can't say whether BCAA's work or not, but I do take them while working out. I do feel like I have more endurance and can push a little bit longer. I think the whole reason people try and get their BCAA's from supplements like Xtend is so that the body can absorb the amino acids faster than it would from whey. Bro science.

[Eco]

Okay, using creatine or not.. I need some workout plans to help bulk out without using weights.

[stile]

eat a lot.

[kirk]

I was cutting weight for a tournament later this month. I decided I'm going to move up a weight class so I don't have to cut. What was doing was pretty simple. Increase my intake of greens and proteins (fish/lean meat) while cutting out carbs. I don't count my calories either, but it's not hard to figure out if I'm at a deficit or surplus. Either way, cutting out carbs and eating at a deficit just sucks. I felt miserable and weak. After this tournament I'll figure out what I want to do. To compete at the weight I usually do, I'd have to maintain a really low BF% versus bulking up 5-7 pounds and fitting into the next weight class. Maybe I'll experiment with intermittent fasting.

I take creatine if I don't have to make weight for anything. I'd say the difference between taking creatine and not is equal to a couple more reps. Overall I feel stronger when on it, but be prepared to drink a shit ton of water. Of all the supplements out there I think creatine is the only one that is proven effective for a majority of people. It's also really affordable.

So has anyone here tried creatine? Or some sort creatine mixed pre-workout?

I've noticed some gains after I started taking it, but I did definitely bloat a bit when first taking it, but like Alex said, it was mainly just water weight. After a week or two I went back down to normal. Usually have creatine + C4 for a prework out. Other supplements are glutamine, a BCAA mix, my Animal Pak multi vitamins, fish oil pills and of course protein.

I tried C4 when bb.com sent me a sample and I had a crazy workout. I don't know if it was the supplement, but I almost fainted after do deadlifts. I thought it might be from the nitric oxides or whatever they are called. Black coffee is the cheapest and best PWO there is.

Personally, I can't say whether BCAA's work or not, but I do take them while working out. I do feel like I have more endurance and can push a little bit longer. I think the whole reason people try and get their BCAA's from supplements like Xtend is so that the body can absorb the amino acids faster than it would from whey. Bro science.

One of the best decisions I ever made was starting IF. Now I eat 1-2 meals per day depending on if/when I work out, and usually within a 4-5 hour window instead of an 8 hour window. The whole "not being hungry until the late afternoon/early evening" thing is amazing; it just takes 1-2 weeks for your body to adapt, so feel free to do it in increments (each day just eat a little later than you normally would) or just plunge into it and accept the hunger. But the idea of eating more than 2 meals per day sounds horrible to me now. When cutting I estimate I eat around 2,200 calories per day (sometimes more, sometimes less), and to eat all that in 1-2 meals = awesome.

"but it's not hard to figure out if I'm at a deficit or surplus." - agree with that. I try to just be intuitive about my eating, and I can feel when I'm at a deficit or surplus just based on how hungry I am after eating, or before going to bed, or when I wake up, etc.

And at least you pointed our your own broscience/placebro.

Okay, using creatine or not.. I need some workout plans to help bulk out without using weights.

Why can't you use weights? Would you be able to purchase something?

[Eco]

I have dumbbells, bench, etc. but im trying to avoid going out in 100+ weather to workout

[stile]

it's hard being a man