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Well that DL session with the octagon plates was abysmal. I’ve since improved drastically in my form, the Boring But Big 5/3/1 has helped as well as some pointers from said jocks and looking in the mirror. I’m able to pull up 315 for 5 reps w.o slipping in form, holding the bar nice and close not rounding my back actually I’m getting scabs on my shins at times.
Squat is king, This afternoon I worked up to 305×3 (Deep) then did BBB for 195 5×10 then did ye’ old 2;30 minute plank 2 90sec side planks, some side bends with 70lb DBs and leg curls
Anyways my Bench technique does need work that youtube vidya Vincent post lead to some others which were also pretty helpful. Have bench tmrw so will try out fresh ideas (with spotter).
My #s aren’t huge but I’m making decent “mirror” progress and I’m much better off than when I was trying to go from 0 workout to 250lb squat at the expense of my knees >< (much better now thanks to something called PT I could not get after inquiring at every major hospital in the DU
Brendan what’s a cutie like you not getting hitched yet xD
So Charlie you found some decent Whey protein? I still go for the bargain tubs ~$50 but if I do a double scoop before and after I tend to have deadly farts ehehehehehhee.
You know what Im gonna say, MOAR SQUATS.
So I’ve just about caught up with my post Peru #s and I’m actually way ahead on my DL which is good as it lagged behind for a bit.
The only lift I’m feeling low on is Bench. I struggle at 225 (2 plates side) for 1-2 reps and 200-205 for a set of 5. Bench was never my best, but I feel kind of small laying down with shaky elbows while overgrown high school kids throw up 275, and of course the roid ragers are up to like 450.
So I’m trying to work in more chest work.
Anyways I eat different variations of chicken and broccoli for dinner, salad with cottage cheese or tuna for lunch and eggs or egg whites with spinach + turkey sausage for brekky. same same same
doing my best to cut out beer, tho i’m still known to drink a few neat whiskeys or glasses of wine( ahem bottles) on the weekend
oh wow it’s this time of year again have fun in the xiong mao tent and hope there’s a funky place that does free beer for laowai again ><
Back in the land of huge chain supermarkets I started going for just cartons of eggwhites. I’m a substitute teacher so don’t have time to deal with shells/tossing yolks (also feels wasteful… words of a former vegetarian)
Starting to go low carb again, it’s been a few months since I got back onto the carb/gluten wagon.
Sup chengdudes.
what are you boys eating these days?
whatcha picking up? I went backpacking for a few weeks in Peru/Ecuador so I’m working back to old 5/3/1 sets
Making a rare plunge back to the forums.
Yours truly started “mining” on Wednesday, those new GPU units coming out from butterfly labs could be a good investment, but who knows the value of BTC after ppl cash out at $200
I’d like to sell my science fiction novellas in BTC donations, seems in sync with my “cyberpunk” subject matter.
Sorry it took me so long to chim in, was backpacking thru Peru and Ecuador!
Bummer I missed you as I left China in August and we had a handful of folks that played MTG. I left hundreds of cards with my friend and Bookworm writing group member Lindsay, PM me for her email address, and Dan Sandoval and his friends also play a bit. HOWEVER noone was keen on trying to get a draft going. It was pretty bad, my bro and I five-fingered so many packs in hopes of a Planeswalker much to the dismay of 7-11 managers. Anyways, I haven’t been playing much but I’m going to try to convince my friend back in Providence to go out for a GateCrash draft on weds.
May the Mana be with you,
ELias
Just muscle soreness, hehe. My palm calluses ripped when I was DL last week, bloody lifting! Gave it a week, will be back at it tmrw.
Yup, lower back sore as hell. Need to work on my form, I have a hard time with neutral spine, I tend to bend over when bringing the bar down. Not gonna up the weight until I get this shit down though I’m tempted to do replace it with another day of squats!
I haven’t trained DLs in a over a month, gonna be fun tmrw! Specially with the 5×10 afterwards my lowerback is gonna be tight as hell for a few days
Reporting in after 3 workout sessions with BBB. Have to say the burn is pretty awesome, those 5×10 sets at 60& really wear you out. After 5/3/1 ing my way up to a 320 lb squat 5×10 at 165 was borderline pain cave. I go lighter on the assistance work, picking a body weight exercise and something with dumb bells or cables for good measure.
As for diet, great tips from Brandon as usual. Since I’m writing from a high school desk, I was tempted to write something on the lines of “Different Strokes For Different Folks” but we all should realize that people’s organ function and metabolisms vary greatly. When I first was “cut” in high school, well skinny, I was a vegetarian mt. biker subsisting on marijuana, soy and Annie’s Mac and Cheese. I toked up after school, did some intense biking and just didn’t allow myself to snack until dinner. It worked. Nowadays I gawk when ppl complain about losing weight seeing that I had done it in a THC haze… all it takes is willpower.
The thing about power lifting and weight loss is that your body is trying to do things at once. Therefore, diet has to be planned and compromises need to be made (i.e. no weekday drinking) Sure when I was starting 5×5 lifts in 2011 I was all about eating a ton, (and drank a small sea of Snow beer) and now that my shoulders and thighs are so big that I’m tearing dress shirts and needing to buy new jeans, I’ve decided to address the next step. Cut cut cut.
@Vince the leangains has some great insight, guy is damned dedicated.
Any numbers updates from the rest of the lifters?
Brendan you need to start a gym over there, with you at the helm it’s bound to be lucrative and sensibly constructed. Plus mandarin speaking laowai personal trainers would be a perk for customers with disposable income, or on the flip side English lessons while you train.
“Banning alcohol from life” The statement sounds appealing to my hangoever and mental fog, however far too tall an order for me to actually carry out. I’m trying to stick it hard liquor; bourbon on the rocks, gin & diet tonic, sixteen year old women and aged Cuban cigars. Simple pleasures of life.
Vince, I’m gonna try the boring but big routine, seems like good for extra reps, especially on my overhead press and bench which I’m not really maxxing out yet. I have decent variety with my assistance work it’s really the diet that needs to get squared out.
Do little things like replacing cooking oil with that pseudo carcinogenic “Spray Oil” make a difference? Vegetable oil has a lot of fat per Tbsp. Or going for egg whites instead of whole eggs? (Though I hate to be wasteful) Sometimes I get hungry even with a whole plate of eggs and have like half a whole grain english muffin, or bacon, or turkey sausage, or all three. Obviously bacon has too much fat..
Nearly every night of the week I have stirfry which consists of: chicken breast, broccoli, squash, diced garlic + ginger and seasoned with siracha, low sodium soy sauce and turmeric powder. My carb will be brown rice or quinoa. For dessert I either have greek yogurt or cottage cheese, or a brotein shake with milk.
Meanwhile on the frontier, we are boiling maple sap for syrup, for all of those fine fructose and carb intensive banned breakfast foods.
Ah, I’ve been summoned.
Returning to Amerika has been great for training, and as of last month I’m finally employed. Actually I’m writing this from the desk of a math teacher at a local high school. Who would have thought I’d be allowed to substitute teach, hahahahahahahahahhahahahah. Pay is decent though, first $ paycheck since 2008 😉
I’ve been doing Wendler’s 5/3/1 and getting great gains, but want to switch to a program better for toning and muscle definition.
Also heavy squats suck, my legs are sore for 3-4 days which prevents me from cross training since I’m into off road running. These are my current 1 RM’s for the program
Squats ~325 1RM
DL 350 I haven’t done heavy DLs for a while, sore elbows, so I’m going for lower weight higher reps.
Bench ~225 Doesn’t seem like 1RM yet
OverHeadPress~150
Each exercise is it’s own “day” which I do 3-4 assistance lifts and a body weight group (Dips, Planks, Inverted Rows, Chins, weighted situps)
Brendan have any ideas for cutting programs? I’m getting squarish but still have remnants of a Tsingtao and Noodle gut.
Snort fat lines of protein bros,
E
how ya’ll holding up in the quest for whey?
have to say i miss the humor and facepalms brought on by chinese gyms
lotsa guys here are just straight roid rage
how ya’ll holding up in the quest for whey?
have to say i miss the humor and facepalms brought on by chinese gyms
lotsa guys here are just straight roid rage
how ya’ll holding up in the quest for whey?
have to say i miss the humor and facepalms brought on by chinese gyms
lotsa guys here are just straight roid rage
