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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]
#14618779 - 06/15/11 05:36 PM (12 years, 8 months ago) |
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Check out this vid. Idk why exactly but I think it's pretty cool.
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dshow
Nomad



Registered: 01/22/09
Posts: 5,255
Last seen: 12 years, 3 months
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: Eminence]
#14618890 - 06/15/11 06:00 PM (12 years, 8 months ago) |
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I always wanted to look as ripped as them. fuckkk
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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]
#14625937 - 06/16/11 11:41 PM (12 years, 8 months ago) |
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Another interesting day.
A friend of mine visited me last night en route home, ended up staying up until about 2:30am so got roughly 2.5-3 hours sleep, wasn't really happy. Felt very very average all morning, quite tired. Had a can of Mother in the morning and my usual protein, bowl of oats/all-bran, yoghurt and honey.
Got the gym at about 11:30am after work. Had my mesomorph pre-WO-supp.
So...
did my warm-up stretches , a bit longer than normal today as I was feeling pretty shagged out, wasn't feeling very confident about lifting today, but pushed on ahead anyway.
Squats, was hesitant at first but was pleasantly surprised to up my working weight to 3x5 of 117.5kg/259lbs (up 2.5kg from Wednesday) so got in a good confident headspace after this. Was mindful to have ample rest periods between my working sets (about 5 minutes, thanks Don Vedo for the advice there, drove me to read a bit on the matter)
Then, onto Bench. Was VERY happy with this result. The technique of curving the lower back, forced abdominal pressure and focusing on the ceiling instead of the bar really helped. I FINALLY broke through my 70-75kg plateau to 80kg, and only needed a spot on my last rep of last set. Looking like I will be busting through plateaus every session with a bench.
Followed by deadlifts, I think I got a but cocky here. I worked
100kg 1x5 140kg 1x5 160kg 1x5 180kg 1x5
and then went for 200kg (440lbs), a guy in the gym suggested I try dropping the bar a lot slower instead of dropping it towards the end. I wasn't jerking the bar back up, but tried his advice anyway and found myself working a lot more, however I went for 200kg and got it off the ground, but didn't get it over my knees. Felt stupid for being so cocky, this shagged me out, I got a warm-down weight of 180kg up once with a massive struggle, then sat on 140kg just doing 5x1 for a bit to cool down from raping myself.
Lifting 200kg to my knees completely fucked me. I nearly passed out. I definately need to give a couple more deadlift-weeks before I go for that one.
Did my dips afterwards, wit a 15kg plate. 3x8
Followed by weighted hyperextensions with 10kg plate
Followed by 5 minutes on the exercise bike, ran about 2 minutes on highest resistance, raped my quads on it then cooled down for a minute.
Followed by about 15 minutes of stretching whilst I perved on the young extremely hot girls that have been coming in lately. Goddamn it!!
So yeah, a bit over confident going for 200kg today, especially on only 2.5-3 hours sleep. See how we go next week, but next week is a powerclean week so only 1 deadlift day.
Still happy with PR's on squats and bench, though!
Also, the big guy with the advice suggested I get some potassium as I am PISSING LIKE A GODDAMN RACEHORSE in the gym and my mouth is dry, which he said is a sign I'm not taking in my nutrients and minerals, so I bought a tub of potassium/magnesium, so will see how that goes.
Also, Tool is the BEST workout music
Edited by indica (06/16/11 11:43 PM)
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dshow
Nomad



Registered: 01/22/09
Posts: 5,255
Last seen: 12 years, 3 months
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: indica]
#14626049 - 06/17/11 12:02 AM (12 years, 8 months ago) |
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I do 420 foe once.
but your repping that???
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dshow
Nomad



Registered: 01/22/09
Posts: 5,255
Last seen: 12 years, 3 months
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: dshow]
#14626084 - 06/17/11 12:09 AM (12 years, 8 months ago) |
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yea potassimum and magnissium all split wrong. but yea helps. Im kinda upset.
you were doing 350 deadlift and now your doing reps over 400lbs.
my known max is deadlift=420lbs
Now i need to change. Ill be damned if you beat me. Ima start my routine hardcore.
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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]
#14626132 - 06/17/11 12:18 AM (12 years, 8 months ago) |
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haha. I think it'll be a while before I go that far, do the math. I'm doing 396.8 for reps. I think I'll leave it a couple of weeks before I try to bust 440 again, work up through the early 400's
Keeping in mind, this is my 3rd week of my lifting routine resumed. Not a bad effort. but my ramping will slow substantially, soon.
How do you use magnesium and potassium? this is just a pre and post WO drink, Tastes like fucking assholes. The woman in the shop said they aren't allowed to sell potassium on its own any more. I will be very interested to see if this helps my strength recovery a fuckload. Look forward to Mondays session.
Edited by indica (06/17/11 12:19 AM)
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dshow
Nomad



Registered: 01/22/09
Posts: 5,255
Last seen: 12 years, 3 months
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: indica]
#14626163 - 06/17/11 12:26 AM (12 years, 8 months ago) |
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potassium and magnisum just goes with your bones and somewhat your CNS. i was just jeaolous of your other shit. ive been out for 3 weeks.
give me july and i hope i have a better bench/deadlift in july.
im 5"8 180
you are repping around 400 lbs?? wow thats good. ima try to rep 365lb 2x5 but i cant. I cant handle the grip.. mann i used chalk with the power lifters and im new to this gym. its more generic. What you suggest i do????
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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]
#14626200 - 06/17/11 12:35 AM (12 years, 8 months ago) |
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Well, to be honest I think you're doing better than me. You're a few inches shorter than me and about 40lbs/20kg lighter than me, so I think that weighs out to a lot of strength in you.
For your grip I don't know what to suggest other than for every single exercise, bench, even squats, everything where your hands are around a barbell, squeeze that ABSOLUTE FUCK out of the bar, and use all your upperbody muscles to squeeze as well.
Also, as I suggested before try Fat Gripz
T
They go around the bar, and they say you will NOT be able to lift the same weight because of the extra effort going into your grip, but your grip strength will improve fucking incredibly. We are waiting for ours to arrive, and they also say they will make your arms noticeably thicker.
I just squeeze the shit out of the bar. As I said before, my legs or back will go before my grip. I don't know if that's a bad thing. I really don't want to have to buy wraps.
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dshow
Nomad



Registered: 01/22/09
Posts: 5,255
Last seen: 12 years, 3 months
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: indica]
#14626311 - 06/17/11 12:59 AM (12 years, 8 months ago) |
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I juz moved to knoxville. I trained with a stong-lifter. he had fat grips. it was all cool though cuz he also had chalk. AND HE WAS PRO
I started in june.(jus moved to knoxville) im on my OWN NOW.
Im now on my own.
dealift 430 1x1 squat? 225 2x2 bench 250 1x1 military 165 1x1
my military is incredibly stong for my size.
but damn you. you have made me crazy.
I want to deadlift 450
i want to military 190 at least which is hard for my weight/height
im going to somewhat follow your status. I just cant believe how much you have jumped up in weight.
w0w Im doing strength again
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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]
#14626364 - 06/17/11 01:16 AM (12 years, 8 months ago) |
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you're deadlifting more than me. I think now my weights are just evening out as I am correcting my form (I think it's a bit late)
My press has a long way to go to catch up, but shouldn't take too long hopefully, and hopefully the resulting shoulder strength will help my deadlifts a lot.
I want to use chalk!
Don't worry about my gains, like I said I was lifting before and took 4 months off, I'm just catching back up/overtaking and I'm a bigger size so perhaps it's just catching up to my frame?! Dunno...
I'm still only benching 80kg/175lbs. Some people are stronger. How long are your limbs/body etc? That has a lot to do with it as well. The military benefits a lot from shorter limbs I think, as it has a shorter action of leverage (could be other way round, I remember it benefited from one of the two :P)
I have longer limbs and a shorter torso.
don't want to get too competitive here so as not to risk hurting ourselves
but always good to set goals. My 440lbs for end of August is looking too easy. Maybe I should aim for 450.
BTW speaking of gains comparisons though, my brother is smaller than me and weighs a good 30kg/60ishlbs lighter than me, and he is deadlifting like 240-250kg (around 500lbs?) and the guy in the gym today was fucking HUGE, I mean a fucking HOUSE. like 6'4" and ripped like a motherfucker with arms like christmas hams. He said he could only get to 220kg deadlift for 1 rep and had to de-load. Comparatively, he was decline leg-pressing 400kg+ today. Some people just have it in different places, but deadlift is definitely a common competitive area.
edit: keeping in mind im not drinking, smoking, have been eating ridiculously healthy and have been munching/drinking my way through a $300+ stash worth of supplements each day
what supps are you using?
Edited by indica (06/17/11 01:18 AM)
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dshow
Nomad



Registered: 01/22/09
Posts: 5,255
Last seen: 12 years, 3 months
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: indica]
#14626402 - 06/17/11 01:28 AM (12 years, 8 months ago) |
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Youre 440 is looking easy lol.
alright well i just repped 365 2x5
im gonna hit the weight hard. idk how you jumped up so large. i think i can jump up pretty big. not as big as that. but ill jump up. my trainer always under estimated me. he was prob close. but ima push myself hard.
damn......
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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]
#14626446 - 06/17/11 01:49 AM (12 years, 8 months ago) |
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if you're at 365 2x5 then you can do more weights.
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DepthToTheCore
JeeBuzz


Registered: 05/05/04
Posts: 3,649
Loc: Australia brah
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: indica]
#14628697 - 06/17/11 03:06 PM (12 years, 8 months ago) |
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You're alive....!
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"Those who dance are considered insane by those who cannot hear the music." - George Carlin
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Champion des Champignons
long standing member;)

Registered: 07/26/00
Posts: 2,680
Loc: Alba
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: indica]
#14628805 - 06/17/11 03:27 PM (12 years, 8 months ago) |
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Quote:
100kg 1x5 140kg 1x5 160kg 1x5 180kg 1x5
far too much warmup before a 1RM attempt there. if you did something like
100x5 140x3 160x2 180x1
you probably would have had enough oomph left to get the 200. personally I would have gone
90x1 130x1 170x1 200x1
but I do tend to use less warmup reps than most people feel comfortable with.
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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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I agree with champion I would take it a little easier on the warmups.
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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thanks mate, appreciate the tip. admittedly I haven't read anything on percentages leading to a 1RM, mostly just percentages for working weight. I just went with what I felt was comfortable.
I will try your recommendation next time I go for 200kg.
Or do you think 200 is too high to go to after 180, try for 190kg instead?
looking in the mirror, it is now really obvious how much my frontal delts have been underworked this whole time by doing the SS wrong (ie: following some twat's version of it off another forum) this would explain my piss weak benching and press.
Moral of the story; if it ain't broke, don't fix it!
edit: for size, I found that last time I was bulking I was eating a FUCKLOAD of pretty much whatever I wanted. I put on size very very quickly.
Since then, I am now on a second 'bulking' cycle, but I am eating a lot less carbs, I don't eat bread, rice or pastas so I'm only really eating a high-protein diet (eating a FUCKLOAD of healthier food) I'm not gaining size as quickly as I'd like, but the size I am gaining is leaner. So it's a 'slow bulking' thing I guess
edit2: last night before bed, I had 3 scoops of protein with 1 scoop of magnesium/potassium and 3 ZMA capsules before bed. Until last night I've been avoiding having a protein shake before bed because the one I am using atm has 1:1 carb/protein ratio and keeps me awake, but I was so FUCKED last night after lifting yesterday I didn't care, I had it with milk instead of my usual water and slept like a fucking log, and nearly slept in because I fell asleep again straight after my wakeup call
Wondering if it was because of the magnesium/potassion or what? I also felt a bit "bloated" in the face this morning when I got out of bed, usually I just go to bed on a really full stomach, last protein shake is with dinner. I usually wake up hungry as fuck. not this morning though.
Maybe I should get a protein isolate with no carbs to have before bed? and keep my 1:1 for the rest of the day?
Edited by indica (06/17/11 07:19 PM)
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Champion des Champignons
long standing member;)

Registered: 07/26/00
Posts: 2,680
Loc: Alba
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: indica]
#14631184 - 06/17/11 11:51 PM (12 years, 8 months ago) |
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Quote:
xk3m_indica said:I will try your recommendation next time I go for 200kg.
Or do you think 200 is too high to go to after 180, try for 190kg instead?
Unless there's something wrong with you, anyone who can do 180x5 should get 200x1 easily enough. maybe not after 180x5 though.
if you could upload a vid of your d/l tech from the side it would be a help. you shoot your hips/straighten your knees waay too soon in that vid. this is not necessarily a bad thing, lots of great d/l'ers stiff leg it, but if you dead mostly with your back, you need to make sure your back, especially lower back, isn't rounding. it's hard to tell from your vid, but I think it might be the case in your case.
I don't claim to to d/l with perfect form myself, but I'm very good at pointing out other peoples' faults. In a good way.
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indica


Registered: 08/17/05
Posts: 18,905
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my back stays straight. i will post a vid next DL day.
everything feels fine, the PT in the gym has given me criticism mostly saying about breathing, really. he said everything else seemed fine enough. until the other day I was "dropping the bar" too, as you can see in that vid. I'm working really hard on lowering the bar all the way to the ground so as not to lose all that pressure, but I do need to release the bar to regain my grip though, I don't think that's a problem.
I thought the idea of deadlift was to drive with heels and push hips forward as the main mechanism of movement?
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thodub

Registered: 04/29/11
Posts: 754
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: indica]
#14632874 - 06/18/11 09:24 AM (12 years, 8 months ago) |
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For bench when should I move up in weight and do I want to?? I mean I want my chest to look good but not real crazy or anything. I've been stuck at 155lb for awhile but I've been focusing on sculpting it rather than moving up in pounds. Should I stick at this weight or will moving up benefit me more??
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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: thodub]
#14633477 - 06/18/11 12:40 PM (12 years, 8 months ago) |
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Focus on your deadlifts and squats and your bench will surely increase 
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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