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PDU
travel kid vs.amerika



Registered: 12/03/02
Posts: 10,675
Loc: beautiful BC
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: Eminence]
#14576645 - 06/07/11 08:52 PM (12 years, 8 months ago) |
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Quote:
frylock91 said: Get gold standard protein by Optimum Nutrition, it's one of the best proteins out, tastes good, and it's like 20 or 25 bucks a bucket.
Those foods you mentioned are good for protein of course, but if you have the right protein powder it's worth it cuz they're just convenient.
a scoop of whey would surely be a good addition to a fruit smoothies :P
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indica


Registered: 08/17/05
Posts: 18,905
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: PDU]
#14576995 - 06/07/11 09:56 PM (12 years, 8 months ago) |
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truth, well I guess perhaps then what I am doing is good balance between size and strength, the routine is after all called "Starting Strength"
Today is deadlift day My favourite day of the week.
Protein + BCAA is a great starting point for adding supplements to your routine. BCAA's aren't expensive, and I did notice a difference when I started using them.
I don't really call it 'cheating', though. When I start injecting shit into my ass I think that counts as cheating
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don_vedo
MerKaBa



Registered: 05/12/11
Posts: 1,383
Loc: 5th dimension
Last seen: 3 years, 10 months
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: indica]
#14577496 - 06/07/11 11:31 PM (12 years, 8 months ago) |
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I agree with all but lifting lots, I have found over time and through extensive reading that if your trying to grow then you should focus a lot of your time on rest and recovery. Now I guess if you are going from a pure strength perspective then lifting lost might come into play. I'm with PDU there are a ton of different ratios you could follow, find one that works, stick to it, when you level off switch it up.
Lah'Kesh
-------------------- Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be? We were born to make manifest the glory of God that is within us all. And as we let our own light shine, we unconsciously give other people permission to do the same.
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indica


Registered: 08/17/05
Posts: 18,905
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: don_vedo]
#14577550 - 06/07/11 11:43 PM (12 years, 8 months ago) |
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thats why i lift 3 days a week and have 4 days rest, (2 days consecutive on the weekend) ie; mon: lift tues: rest wed: lift thurs: rest fri: lift sat: rest sun: rest
Edited by indica (06/08/11 03:46 AM)
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Eminence



Registered: 07/25/10
Posts: 16,627
Loc: Richmond, VA
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: indica]
#14577644 - 06/08/11 12:06 AM (12 years, 8 months ago) |
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Oh I forgot, another supplement you might be interested in is nitric oxide. Non hormonal but it does actually work, not freaky unreal gains but it works better than a lot of the gimmicks going around. But just one thing, if you are interested in supplements avoid MuscleTech, they're pretty much the biggest scammers out there.
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indica


Registered: 08/17/05
Posts: 18,905
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: Eminence]
#14578043 - 06/08/11 02:26 AM (12 years, 8 months ago) |
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Yeah, I used to use muscletech when I was doing bro-fag workouts, just walked in and bought the most expensive shit (ignorance is a curse in this instance)
The pre-WO-supp I am using; Mesomorph, has Nitric Oxide as well as Creatine Nitrate in it, I am telling you the shit is fucking nuts.
My stepdad is an equine vet, I asked him about hooking me up with some Nitrotain paste, but he said no under the guise that it was on the same moral ground as giving someone steroids or drugs. Pfft. Damn.
Well, I just got back from the gym, another cracker of a day.
Added 5kg to my squat (105kg/231.5lbs) for 3 sets of 5 reps, then back down to 60kg for my deep deep ass-to-grass low box squats held for 1 set of 3. I am hoping for 110kg on Friday.
Deadlift was still at 160kg/352.7lbs but my last set was a lot more powerful than my last deadlift day, I am hoping next week (which has 2 deadlift days) to get this up to 165 or 170kg by the end of the week (probably safer to aim for 165) I am doing my deadlifts with alternated grip, I feel terribly awkward doing UH, and OH my grip gives way. Dunno how bad that is, but alternated feels great for me.
Pendlay rows at 60kg/132lbs, a lot more comfortable, and they were UH. I managed my 3 sets of 8 pretty comfortably, will try for 65kg by the end of next week.
My chinups were successful for all sets, first time since being back into training. Hope for 5kg weight on the belt by the end of next week.
Did my small semi-isolation exercises between chinup sets, which were trap-bar loaded to 20kg, deadlifted, curled and then standing shoulder press. 3 sets of 5.
Training was followed by PWO shake (3 scoops International Protein Extreme Mass) with 1x vitamin C and 2x BCAA. PWO meal was chicken breast, salad, steamed carrots, 2x tins of tuna. Noticeably bulkier after deadlifts. Stoked 
Still weigh 105kg :P (which I guess means I can now squat my own bodyweight comfortably.. umm. woot?)
Edited by indica (06/08/11 03:15 AM)
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indica


Registered: 08/17/05
Posts: 18,905
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: indica]
#14578058 - 06/08/11 02:33 AM (12 years, 8 months ago) |
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Also, I forgot to mention, I wear these for training, and I challenge you to find a better bit of footwear. These things are fucking amazing, since wearing them my form on all exercises improved 100%
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don_vedo
MerKaBa



Registered: 05/12/11
Posts: 1,383
Loc: 5th dimension
Last seen: 3 years, 10 months
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: indica]
#14578966 - 06/08/11 10:03 AM (12 years, 8 months ago) |
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Quote:
xk3m_indica said: Also, I forgot to mention, I wear these for training, and I challenge you to find a better bit of footwear. These things are fucking amazing, since wearing them my form on all exercises improved 100%

Agree, agree, agree I love them I too have a pair and never like to go anywhere without them!
Lah'Kesh
-------------------- Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be? We were born to make manifest the glory of God that is within us all. And as we let our own light shine, we unconsciously give other people permission to do the same.
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PDU
travel kid vs.amerika



Registered: 12/03/02
Posts: 10,675
Loc: beautiful BC
Last seen: 8 years, 5 months
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: indica]
#14582344 - 06/08/11 10:08 PM (12 years, 8 months ago) |
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Quote:
xk3m_indica said: truth, well I guess perhaps then what I am doing is good balance between size and strength, the routine is after all called "Starting Strength"
There is an answer here Which confirms that 5x5 is massbuilding.
Considering i am not on a real mass building program it might be worth while for me to drop to a 3x3 program or something. HMMMMM - i hadn't considered switching before.
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Eminence



Registered: 07/25/10
Posts: 16,627
Loc: Richmond, VA
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: PDU]
#14582483 - 06/08/11 10:36 PM (12 years, 8 months ago) |
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5x5 is a good balance of strength and mass. The best mass, IME has alway been around 6-8.
For strength I either do 1 rep maxes for a few sets or up to 3 reps.
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Edited by Eminence (07/06/11 12:42 AM)
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dshow
Nomad



Registered: 01/22/09
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: PDU]
#14582510 - 06/08/11 10:43 PM (12 years, 8 months ago) |
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My routine was strictly for strength.
and i think i got my numbers wrong. it was more like 5x5 4x5 3x5 2x5 3x3 2x2 1x1.
anywho. Im going to take your advice and maybe get some 5 fingers this summer. I usually take my shoes off when i do deadlifts and squats.
Good updates
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indica


Registered: 08/17/05
Posts: 18,905
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: dshow]
#14582885 - 06/09/11 12:12 AM (12 years, 8 months ago) |
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So in your opinion do you think that 3x5 is a good balance for strength and mass? I seem to be growing like a fucking bear whenever I'm consistently training. And I couldn't recommend five fingers enough, the comfort factor is incredible. Shame us aussies have to pay out the nose for them. Also, have any of you ever trained by blood type or body type?
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indica


Registered: 08/17/05
Posts: 18,905
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Re: Powerlifting, diet, supplements, bulking... ya dig? *DELETED* [Re: indica]
#14582905 - 06/09/11 12:15 AM (12 years, 8 months ago) |
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Post deleted by xk3m_indicaReason for deletion: .
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indica


Registered: 08/17/05
Posts: 18,905
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: indica]
#14588837 - 06/10/11 02:34 AM (12 years, 8 months ago) |
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Just got back from gym. Today was chest day.
I don't know what was wrong today, I think it has to do with the fucked up split shift I'm doing this week (midnight-4am and then midday-4pm, I've been going to the gym straight after my midday-4pm shift)
pre-WO-supp: Mesomorph immediately before workout.
Did stretches for 15 minutes until Mesomorph kicked in, then:
I spend about an hour in the squat rack today. Trying to really perfect my form.
Squats Bar - 1x10 50kg - 1x5 60kg - 1x5 92kg- 1x5 110kg - 3x5 (was hoping to go for 110kg even for a 1RM today so I guess I upped my squat 10kg in a week, not bad) 60kg - deep squatted deeper than ever before so my ass was touching the ground. Held for about 3-4 seconds and then come up. 5 reps of this.
Followed by stretching
Bench :
Bar - 1x10 40kg - 1x10 60kg - 1x5 70kg - 3x5 40kg - 1x5
I was hoping to go for 80kg today even for a 1RM. 70kg's has been a plateau for me before that's been really hard to break through, I need to do something about it.
Dips - 3x5 I barely made all my sets on this, which is odd considering on Monday I powered through all sets. I was hoping for 5kg on the belt today but no go. Fucking weird. I was still exhausted from the benchpress which really let me down here, I think.
Between each set of dips I did a set of tricep pulldown loaded to "37.5kg" (dunno how it works out for mechanical advantage) for 8-10 reps for 3 sets.
Seated Overhead Shoulder Press -
15kg - 1x5 17.5kg - 3x5. I struggled with these, too. Again, on Monday I had no problem with this. Today I just felt kind of weak, I guess. A bad off day. Between each set I just did standing OH press with a lat-bar unloaded, instead of my modified deadlift-curl-OH press tihngy.
Weighted Incline Sit-ups - 15.9kg - 3x8 Smashed these, was happy. I was aiming for 20kg today but was feeling flat, so settled for just the extra .9kg
Follwed by stretching. Protein Shake with 2x BCAA and 1x Vit-C.
Next week is deadlift week and I will have a normal shift at work so hope to smash balls next week.
I think I'm slowly coming up to a plateau again, I really need to work to get through it. if anyone has any advice on how to break through a plateau I would love to hear it...
Followed by Stretching.
PWO meal was 2x steaks, salad, 2x tins of tuna.
Um, I weighed myself and I'm 110kg. at first I was like OMG 5KG IN A WEEK but then I was like because I remembered I had just eaten a salad sandwich but instead of bread I used two steaks
I will weigh myself tomorrow after I've taken a (shit)
The Devonprot gym now has new equipment, which is a decline leg press, incline bench press and a hyperextension thingy. Good stuff.
Was infuriated by the TV's playing Channel V; the same goddamned songs every fucking day. Brainwashing garbage. Glad I got mp3(blackberry) player back and decent earphones. Dr. Dre Beats Tour, they are incredible. Sound quality is fucking amazing. Get some.

Edited by indica (06/10/11 03:19 AM)
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don_vedo
MerKaBa



Registered: 05/12/11
Posts: 1,383
Loc: 5th dimension
Last seen: 3 years, 10 months
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: indica]
#14589880 - 06/10/11 10:41 AM (12 years, 8 months ago) |
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Damn your getting after it with the food brother! Keep it up, I like to see the stretching after your workouts; I find a lot of people totally forget about this and it is one of the most important aspects to the whole process in my opinion!
Lah'Kesh
-------------------- Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be? We were born to make manifest the glory of God that is within us all. And as we let our own light shine, we unconsciously give other people permission to do the same.
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PDU
travel kid vs.amerika



Registered: 12/03/02
Posts: 10,675
Loc: beautiful BC
Last seen: 8 years, 5 months
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: don_vedo]
#14591398 - 06/10/11 04:29 PM (12 years, 8 months ago) |
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I definitely enjoy reading the indepth synopsis of your workout and diet.
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indica


Registered: 08/17/05
Posts: 18,905
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: PDU]
#14603464 - 06/12/11 10:28 PM (12 years, 8 months ago) |
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WOW!! Oh my god! Last night I downloaded Rippetoe's Starting Strength and (admittedly) skimmed over the sections, but read in depth the parts on form. Focusing on deadlifts, bench and squats.
I realised I have been doing the program in the wrong order (some bad advice from people who insist on changing it up, I should have sourced the original routine from the start!)
So I've gone back to basics
So this morning, I woke up at 3:30am, did my 4 hour shift, and prepared myself for gym. Reading, taking notes and planning my lifts and how I was going to smash the shit out of it.
today was:
squats bench press deadlifts dips hyper extensions, stretches
BUT WOW
I started on squats... got to my 110kg and focused intensely on having the thumb under the bar, straight wrists, SQUEEZE and grip the bar and flex my back as tight as I could, focused a lot on raising my ass up and keeping chest up when coming out of the squat... did my 110kg with confidence.
I will try up my squat to 115kg on Wednesday
Bench press:
WOW! I focused intensely on curving my lower back and breathing and holding my breath and using my abdominal pressure to push the bar, I added only 5kg to my bench today (75kg) but I was comfortable and DEFINATELY felt the improvement in power and form. I broke my plateau which is good!
DEADLIFTS!!! OMFG
Well, I started on my warmup weights, focused on keeping my hips higher than my knees and back straight (much easier than trying to 'squat' and keep my back flat as I have long legs)
I was stuck at my 160+/-kg plateau for a while, got 165kg last week on wednesday and was fearful of going to 170kg this week.
TODAY I DID A MOTHERFUCKING 4 PLATE STRAIGHT UP after my 3rd warmup set (180kg/396.8lbs!!!) that's 15kg in one session, and the bar came up easy!! I only managed 3 reps but I was so fucking high afterwards like "WTF " I didn't even think I'd get it off the ground..." so fucking happy. I used my abdominal pressure and "squeezed the bar" off the ground as opposed to jerked. Fuck yes.
Then I did my dips, stretches, and bailed. fucking amazed. I've been high all day after this.
If you can, I suggest avoiding fans' writeups and modified versions of starting strength, do it as it was intended. Read the book, read the form, don't just try and get it right!!!
I am going to try and learn Power Cleans on Wednesday (drop my shitty pendlay rows) and see how this goes!!
Video of my 4 plate lift (sorry for my bro-moaning)
Edited by indica (06/12/11 10:46 PM)
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phantomstranger
Stranger


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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: indica]
#14603592 - 06/12/11 11:03 PM (12 years, 8 months ago) |
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That's a pretty impressive deadlift bro. I didn't like them for so long because I was afraid of injury but lately I've been adding them into my workouts and they're a beast. I only got up to 225lbs so far because my grip is weak and I don't want to use straps.
I just wanna ask how is it possible to deadlift 4 plates but you're only doing 75kg on the bench? You're a pretty big guy I'm just curious.
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indica


Registered: 08/17/05
Posts: 18,905
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: phantomstranger]
#14603605 - 06/12/11 11:07 PM (12 years, 8 months ago) |
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I'm not too sure, I think it has a lot to do with the fact I've been doing the program wrong since I started
I failed to do a heap of research, by 'dips' they mean 'bench dips' or whatever, I was doing parallel bar dips and wasn't coupling them with decline dumbbell presses so I lost out on gaining a lot of chest strength. I've been stuck at a plateau for a long time failing to understand why. I think now I'm starting to do the program properly as it was originally designed I will rocket through my bench press plateaus pretty quickly. As I said, now I've corrected my form as well on bench press hopefully I will be benching much bigger weights quite quickly to match up with my deads.
I love deadlifts, my favourite exercise, I try and encourage all my friends to get amongst it. compound lifts ftw! 
to strengthen your grip, have you tried REALLY squeezing the bar on ALL your exercises? as tight as you can and then maintain it through the lift. I used to have very weak grip. now it feels like my back will give way before my grip does.
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phantomstranger
Stranger


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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: indica]
#14603645 - 06/12/11 11:18 PM (12 years, 8 months ago) |
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Quote:
xk3m_indica said:
I love deadlifts, my favourite exercise, I try and encourage all my friends to get amongst it. compound lifts ftw! 
This is probably why, bench has always been my favorite. My max was 305lbs, but I've lost a lot since then and I haven't tried to max out lately but today I hit 225 for 5 good reps with no spot. I've never really done decline though. And dips are acutely painful in my chest for some reason so I scrapped them too.
The grip thing makes sense, sounds like the best way to build up strength in forearms and hands which I need.
Edited by phantomstranger (06/12/11 11:19 PM)
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