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Old 02-17-2013, 11:16 AM   #24551
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Hi guys, first post on this thread. Don't know if I have a somewhat solid base to cut cuz summer is coming soon, was hoping you guys could help out. Been lifting seriously for almost 6 months. 5 foot 6 inches tall, 145 pounds.

Thanks in advance!
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Old 02-17-2013, 12:25 PM   #24552
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Hi guys, first post on this thread. Don't know if I have a somewhat solid base to cut cuz summer is coming soon, was hoping you guys could help out. Been lifting seriously for almost 6 months. 5 foot 6 inches tall, 145 pounds.

Thanks in advance!
At this point I wouldn't really go on a cut, stick to maintenance calories.

You want to increase the muscle mass you have right now while shedding off the fat you have on right now. Going on a cut (meaning low calories to lose weight, going lower than 145 pounds for 5'6 will be a bit on the low side) will harm your lean muscle mass as well.

Having only lifted for 6 months, looks like some work can still be done for the core, I'd highly recommend working on hip stability first before heading into the heavy compounds like OHP, bench, squats, and deadlifts because if your hip is too mobile and you have weakass stabilizers (that held prevent and control your hips from moving in weird directions) and you start loading that hip with more resistance, you can seriously tweak your back for all the compounds...legs and trunk provide 51-55% of the power in an OHP or any overhead exercise for that matter.

I won't name all the exercises, but here are a few links to exercises that will train muscles that stabilize your hip

Glut-Med Exercises |
Hip Stabilization Exercises | LIVESTRONG.COM
Hip Conditioning Program - OrthoInfo - AAOS

Do these exercises complementary to any beginner's strength program (like starting strength) and you'll be set to go brah.. Ideally before the exercises
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Old 02-17-2013, 12:30 PM   #24553
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+1 well said, I'm going on a bulk heading into the summer season...


the beaches can wait (see what i did there)
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Old 02-17-2013, 12:56 PM   #24554
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Idk, my bench progressed doing no more than 5 reps. I generally do max effort sets (3rm and singles), 3x5 or 5x5, and dynamic effor sets (8x3) using weights of about 60 to 70% of my 1rm. Assistance included dips or close grip bench, pullups, db rows (chinese style), incline db press. Also work on ur ohp.

to increase dl there are many ways as red_sir said, but accessory exercises are key, I recommend rdl, good mornings, barbell rows, db rows and chinups.

One of the most important things about working out that is often overlooked is that speed kills.if you focus on moving the weight quickly and utilizing the stretch reflex, youll find yourself becoming much stronger!
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I guess it varies on the person. Low reps have never helped me on increasing bench, so I decided to switch over to higher reps.

Try both our suggestions, and find the training style that works best for you Pinn3r.

Thanks to all who provided suggestions on strengthening my deadlift!
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Old 02-17-2013, 01:20 PM   #24555
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I guess it varies on the person. Low reps have never helped me on increasing bench, so I decided to switch over to higher reps.

Try both our suggestions, and find the training style that works best for you Pinn3r.

Thanks to all who provided suggestions on strengthening my deadlift!
Your back is looking thick man

Yeah there's so many conflicting theories for strength gains, and this is where "each to their own" kicks in

I personally like to cycle low reps with high reps but that's just me
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Old 02-17-2013, 01:50 PM   #24556
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I guess it varies on the person. Low reps have never helped me on increasing bench, so I decided to switch over to higher reps.

Try both our suggestions, and find the training style that works best for you Pinn3r.

Thanks to all who provided suggestions on strengthening my deadlift!
damn changed your picture. That back width and lats. Jelly of lats for sure.
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Old 02-17-2013, 05:03 PM   #24557
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my overhead press is finally going up

military press is at 155lbs with 5x5 and weighted pullups are at 55lbs with 5x5

finally seeing them gains
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Old 02-17-2013, 05:15 PM   #24558
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^ Damn, nice OH press


Worked out my shoulders light today and I still got a nagging pain in my left shoulder.

When I OH press (form is good, relatively light weight) I noticed my shoulder feels like it wants to 'pop out' or dislocate. I usually OH press with a narrower grip but today i widened it, it did alleviate some of the pain but its still there and it's really holding me back from pushing myself. I still do rotator cuff stretches/exercises regularly but the pain just doesn't go away. Anyone got anything similar?

I think SFU has free physiotherapy -- anyone tried it?
edit, its $50 first visit, $45 after
http://students.sfu.ca/health/servic...iotherapy.html
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Old 02-17-2013, 09:18 PM   #24559
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^ Damn, nice OH press


Worked out my shoulders light today and I still got a nagging pain in my left shoulder.

When I OH press (form is good, relatively light weight) I noticed my shoulder feels like it wants to 'pop out' or dislocate. I usually OH press with a narrower grip but today i widened it, it did alleviate some of the pain but its still there and it's really holding me back from pushing myself. I still do rotator cuff stretches/exercises regularly but the pain just doesn't go away. Anyone got anything similar?

I think SFU has free physiotherapy -- anyone tried it?
edit, its $50 first visit, $45 after
Physiotherapy - Health & Counselling Services - Simon Fraser University
lack of shoulder stability bro. Foam roll it, PNF Stretch it, static stretch it.

Take a tennis ball and roll around your deltoid muscle for the myofascial release.


4:35 is cash

Do these before your OHP and go lighter with the OHP. Just stay away from any shoulder exercise until you see the physio then, its definetly a shoulder impingement
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Old 02-18-2013, 12:27 AM   #24560
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I know some here drink Bluemonkey coconut water and curious to your thoughts on UFC brand coconut water?

Pricesmart is selling a 2L carton of UFC Coconut water for 2 bucks. I'm not entirely sure of the research behind coconut water rehydrating you faster (I just like the refreshing nature of the coconut).

Thoughts?

Edit:

After the fact, did some more reading and knew that the claims aren't backed - Prob best to just keep drinking water, instead of wasting money on coconut water.
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Old 02-18-2013, 09:35 AM   #24561
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4:35. The straight arm pushup was great for my shoulder recovery.

I also did the I Y and W. In fact still do. Didn't watch the whole video so I don't know if he covers them, but they are money. Super light weight, very controlled. Very mind numbing. But they work.
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Old 02-18-2013, 02:15 PM   #24562
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FYI, Bought some steaks at Safeway yesterday 50% off. Called "Cut from CDN Beef Top Sirloin Cap Steak Boneless". I'm generally pretty snobby with my steak, but these are actually pretty god damn decent for about 2.50 a steak at around 230g's a pop. Highly suggested for some cheap protein. Steak for lunch all day this week :P

Edit: I usually just buy Costco Ribeye's and strip loins because they are consistently good. But you can't beat the price on these suckers. Will head back today to pick a few more super packs.
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Old 02-18-2013, 03:01 PM   #24563
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Gave sumo deadlifts a try today. Took some time getting used to, but I think I prefer it over the conventional way. Feels much better on my back as well

Hopefully some new PRs to come
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Old 02-18-2013, 05:01 PM   #24564
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damn fcukedd your back looks hella wide, mirin!

my lower back has been hurting for the past 2-3 weeks because I went too heavy with deadlits and totally disregarded my form. Although its nothing major, I do get some pain when I bend over to pick something up or when I'm sitting on a bed. Any suggestions?
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Old 02-18-2013, 05:27 PM   #24565
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damn fcukedd your back looks hella wide, mirin!

my lower back has been hurting for the past 2-3 weeks because I went too heavy with deadlits and totally disregarded my form. Although its nothing major, I do get some pain when I bend over to pick something up or when I'm sitting on a bed. Any suggestions?
Start doing stretches man. Mainly piriformis stretches, hamstring stretches and hip flexor stretches. Stretching helped me immensely. In fact, I bet that if you do those stretches right now and hold each of them for 30 seconds, you will feel immediate relief! Give them a shot.
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Old 02-18-2013, 05:37 PM   #24566
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might video some deadlifts for u phaggots tomorrow if im feelin str0ng lolz
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Old 02-18-2013, 06:09 PM   #24567
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Sell out, seen you a couple times at Golds. Why the switch?
Just needed a change of pace for a bit, I might come back to Gold's in the summer. You go to Gold's eh?
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Old 02-18-2013, 06:16 PM   #24568
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wtf strykn! dem lats!
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Old 02-18-2013, 07:06 PM   #24569
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wtf strykn! dem lats!
im small bro
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Old 02-18-2013, 07:15 PM   #24570
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finally get a teaser pic, we want more picz
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Old 02-18-2013, 07:17 PM   #24571
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finally get a teaser pic, we want more picz
that pic is 1 month old too l0000l.. soon possibly.. we'll see
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Old 02-18-2013, 08:58 PM   #24572
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Sup brahs! I rocked a solid January: got new PRs on bench(275), squat(265) and DL(295). Now it's time to step it down a bit and focus on some specific exercises for hockey. I have started doing some from this video :

Any other exercises you guys use for hockey?
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Old 02-18-2013, 09:15 PM   #24573
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got the cold and fever
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Old 02-18-2013, 09:17 PM   #24574
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Old 02-18-2013, 09:27 PM   #24575
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Hey everyone. Had a quick question about knee sleeves. From what I gather, Rehband sleeves are used by the majority of powerlifters and strength athletes. I am looking at Tommy Kono sleeves as they are significantly cheaper and I can get them locally/fast (Fitness Town carries them).

Any of you tried TK sleeves?
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