I kinda agree with him that they are dangerous (when done incorrectly). I tweaked my back pretty bad doing a lazy (lighter weight DL) form DL abd swore them off. However, after 2 months of no DL'ing, I'm like fuck this shit, and do them really careful. They are too awesome of an excersize to not do.

But ya.. I hate people that talk out of their ass. I've got a buddy whose tried losing weight for years, now. Spent $100's of dollars on pills, 'special shots' etc, eats nothing but salads, and his weight fluctuates, down 10 pounds, up 20, etc.

In the past 3 years I've lost about 95 pounds. I weighed 60 pounds more than him at my biggest, and now weigh about 20 pounds lighter approx. I tell him to eat lots and lift hard (the best advice I've gotten off this thread), and his reply is 'I'll get huge'.

Just today, actually, I had enough and "I'm like dude, stop that shit and just start lifting and eat good food". Ofcourse, he won't listen lol.

Ah well. I do me, he does him :)
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i agree, i hurt my lower back in January stiff legging a dead lift....

but with proper form and weight, injuries can be prevented !!

i still see guys loading plates and squatting about 40% of the way down .....

Thought I'd share this with you guys, since I spend a lot of time trolling this thread for tips

Dwayne "The Rock" Johnson's halloween costume:

http://i.imgur.com/GYMzm.jpg

They better cast him for the next Hulk movie
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Did my week 1, day 4. 10x3 of 215lbs. This is some hectic stuff man. My wrist hurts now... no fapping for me today :okay:

Wait for it....

edit: imbed didn't work

Holy fuck. Vitamin D isn't a fucking joke. Felt super depressed starting Friday. Felt like offing myself Monday. Called in Tuesday saw my psych and she recommended I get a sunlamp. Begin drinking my fish oil again and just 1 session under the lamp and I feel fucking awesome again. Got scared too that I would give up at the gym.
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yeah man i keep telling everyone since like 4 years ago
vit d is the best thing you can take

Yeah man. Anyone have some studies on vitamin d and depression?
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Thought i'd post it here. Since you guys were talking about eating.

https://www.youtube.com/watch?v=Cbg1...&feature=g-u-u

IF seems more like a bodybuilding thing, not sure how legit it is for powerlifting/athletic training

anyone ever do short distance sprints for track?

^^
check out my post a coupla pages back i got a great graph

used to run the 100m in hs and club, probably gonna do some meets once i have more time

thinking about joining the track team in the spring and doing short distance runs

i think lifting heavy and sprints go well together

Anyone here do box squats?
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Hey guys I want to create a good split routine, and you are all going to help me. I am still a novice and was doing SS but then I have naturally big legs because I used to eat a lot of junk food and they all went to my thighs. My upper body seems a little bit weaker then my legs because it doesn't have as much fat. I now want to try a split and see where it gets me. No doubt, SS is the shit and helped a lot with strength gains, but I really want to try a split. Anyways here is what I have came up with so far.


A: Chest/triceps

Bench press 5x5
Lying Tricep Extensions(Not skullcrushers) 3x8
Incline bench press 3x8
Dips 3x8
Chest flys or tricep pulldowns?


B: Legs/Shoulders

Squats 5x5
Overhead Press 5x5
Calf Raises?
??????
??????

C: Biceps/Back
Barbell Rows 5x5
Chin ups/pull ups 3x8
Barbell Curls 3x8
Deadlift 1x5
Seated Row 3x8

Any thoughts and inputs guys? What should I add that are the best exercises for the following day?

Yes.

I used to do track in elementary school, wish I could do it again.
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lengthy workout today :megusta:

squats : 175 5x3 , ass to the ground
seated military press : 135 5x3, bar to the chest
bent over barbell rows : 185 5x3, bar to the chest
weighted pull ups : bodyweight + 45lbs plate 5x3, all the way down and up

then i did some random ab workouts




loving the change to full range of motion :fullofwin:

Walking lunges (alternate long steps with short steps) and some leg press on leg day.

If you're doing 5 sets of barbell rows, theres really no point in adding the extra 3 sets of seated rows unless you are really keen on going to failure. But I remember a while ago about you posting about making strength gains, so I wouldnt go into hypertrophy/burnout type workout until youve made some significant gains in strength.

Like what was already mentioned, throw in a sprint/plyometric day to help with explosivenss and weight loss.
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That is true, yeah I am still a noobie in SS, its just that I feel my upper body needs more work, thanks for the input though I will probably just keep doing SS until after december. I should have good gains by then and will probably be cutting to so then I will move into the split, is this a good idea? Yeah I probably won't add seated cable rows, should I add db hammer curls over them instead?

Why leg presses? I would think squats would be a good enough workout for the legs already no?

No offense Harrywang, but didn't you say you've only been doing SS for 2 months.

That's not going to cut it. Already, you want to switch to a split? Remember, if you are stalling in SS, then fit in some variations. Speed work or focusing on the negative, et cetera. And since your upper is lacking, fit in more sets of bench/OH presses then.

I wouldn't switch programs so fast IMO. Especially when the SS has been proven to work if you really put in the effort, and really lays a strong foundation for the split.

Read Skinnypup's sticky.


EDIT: Actually, when going in the past, you've only been doing SS for 6 weeks now. Heck, you might not even be doing some of the compounds correctly, exercising most of the muscles.

I know from my past, I was consistently learning techniques and variations on how to use more muscles during my compound lifting. I.E. Deadlifting, I didn't fully utilize my lats until months after learning it.

Compound lifting is a continuous learning exercise. And knowing how to practice good form will save you when you go to the breaking point.

Only do squats and calve raises for legs crew checking in.

Legs arent difficult to build with SS. Alternating back squats and front squats and i guarantee you will build treetrunks.

And Sid, IF is amazing for powerlifting! Having a meal with plenty of fats and carbs the night before lifting is key for energy the following day.
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Yep just stick with the SS, and dont forget to add in those plyometric days.

Also, you might think you have stronger legs, but stockier and thicker legs does not equate to you being stronger. Your stabilizers, certain muscle groups, probably havent been neurally recruited and used to a higher intensity for a long time so plyos will help with that.
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No offense taken! I have been doing SS for about 2 months now, and I totally agree everything you said and will probably keep doing SS. I think my technique for the squat and bench press and OHP are pretty good right now. My deadlifts need a little bit of work though, can you explain to me what you mean by fully utilizing your lats? Will be helpful as its deadlift day for me haha.

Speaking of SS and deadlifts today, I hit 3 plates on my deadlift again today after having to take a good 2 months off because I really screwed up my hand. :megusta: