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Thread: acquiring alpha male status (lvling up my T)

  1. #11
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    • starting strength seminar april 2024
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    Very likely, but usually when you lose weight, you lose some muscle too, balancing it all out. Certainly if I've been gaining +2 reps on my dips the past 4 push workouts, I must either be retaining a huge percentage of my muscle and losing fat, or gaining strength while losing weight! Exciting stuff. If you're interested, my diet is very carnivore-like. No bread, carbs are limited to a glass of milk in the morning, chili before training, and my post-workout shake (bunch of milk and sugar, banana). I eat a ton on workout days, and weekends I eat much less.

    My diet yesterday (I might've went overboard.. but I'd do it every push day if I could) :

    1) 2 eggs, ham, sausage (low fat, high protein variety), low fat cheese, glass of milk
    2) chicken breast, pork chop
    3) pork chop, turkey dog
    4) chili with a ton of ground beef in it (pre-training meal)
    5) post/during workout shake (milk, mass gainer*, banana) *mass gainer is just sugar and protein
    6) chicken breast, turkey dog
    7) sausage, low fat cheese


    21/06/11

    squat 220 3x5 still pretty easy

    chins 10*/7/7 that 10 was quite hard to get. my chin was a cm from getting over, fuck you if it doesnt count.

    PC 165x3/3 , 160x3/3/3 the form wasn't quite perfect at 165, so I went down another 5 lbs. reset was much needed.

    ab work.


    tomorrows my last exam, art. it's going to be harder than english, math, and nuclear toxin science put together. fuckkk
    Last edited by dsp; 06-21-2011 at 07:49 PM. Reason: added in workout

  2. #12
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    I noticed in another thread that you're interested in ab training, so I thought you might find this video interesting:


    I don't know if you've heard of this guy, but I've seen his work referenced by numerous top coaches (including Dan John, Alwyn Cosgrove, Eric Cressey, Michael Boyle and Pavel), so I take what he has to say pretty seriously.

  3. #13
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    I'm very much into the music in this video. Reminds me of some great 70s porn I looked at when I wasn't much taller than an apple.

  4. #14
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    Quote Originally Posted by jgh View Post
    I noticed in another thread that you're interested in ab training, so I thought you might find this video interesting:


    I don't know if you've heard of this guy, but I've seen his work referenced by numerous top coaches (including Dan John, Alwyn Cosgrove, Eric Cressey, Michael Boyle and Pavel), so I take what he has to say pretty seriously.
    2:00 - the benefits of the job (insert smug face here). In all seriousness, none of those looked manly enough. The stir the pot one was funny, I think I'll show some friends at the gym it for a good laugh.

    23/06/11

    press 135x1 (shooting for a double), 140x0 so i push pressed 140x3, x4, x2 and said fuck it

    bench 140x12/whatever/whatever said fuck it again

    dips 25# x7 just to try em. sweet. then i said fuck it.


    left the gym after that. i'm still fat, and im still weak. im taking tomorrow off and going back on SS with load reductions starting monday, while trying to maintain/recover/eat to grow muscle. I'll be doing the dips(weighted) and chins, along with ab work. wednesday will be a light squat (heavy everything else) day. Why? because I'm a pussy and I would like my upper body more filled out before having to buy ANOTHER set of jeans.

    edit - forgot to say that i got a full time steady job, so ill be ordering microplates or an equivelant (the weight clips in my gym have some weight to them, i think ill just stick 4 on and say its a microload, then move up), and ill be eating better. but ill also be drinking more.. life is gonna be hectic.
    Last edited by dsp; 06-23-2011 at 08:50 PM.

  5. #15
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    Congradulations on the full time job.

    If you are gonna be drinking, eat as clean as humanly possible to help with your fat loss and muscle gain.

  6. #16
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    Quote Originally Posted by jgh View Post
    I noticed in another thread that you're interested in ab training, so I thought you might find this video interesting:


    I don't know if you've heard of this guy, but I've seen his work referenced by numerous top coaches (including Dan John, Alwyn Cosgrove, Eric Cressey, Michael Boyle and Pavel), so I take what he has to say pretty seriously.
    All of this those exercises are redundant for someone performing heavy barbell lifts. The guy is teaching various ways to train the abs isometrically, and you already get an intense isometric ab-workout when doing squats, deadlifts, presses etc..

    Ironically the type of exercises he is recommending against would complement barbell lifting better, to work the abs in concenctric-eccentric contraction. So, situps, decline situps, crunches, side bends, leg raises, twists, good mornings, back extensions etc are all good. A sensible person will not everload this movements to the degree they compress spine discs causing pain and injury, but rather work on high reps with good technique.

    Weighted decline situps can also be done pretty easily with NO spinal flexion too.

  7. #17
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    Quote Originally Posted by Dastardly View Post
    Ironically the type of exercises he is recommending against would complement barbell lifting better, to work the abs in concenctric-eccentric contraction. So, situps, decline situps, crunches, side bends, leg raises, twists, good mornings, back extensions etc are all good. A sensible person will not everload this movements to the degree they compress spine discs causing pain and injury, but rather work on high reps with good technique.
    I don't really follow your point. In every barbell lift, the purpose of the core is to stay tight and resist motion. Even huge amounts of bodyweight situps can be bad. McGill isn't a quack, even if his NYT video seems like 70s porn. Look up his work. Edit: I see now that you said "complement", which is true in the sense that it would be different from the core training the barbell is giving you, but to say that it is better assumes both that a) it really is redundant and b) different is better.

    Also, my post wasn't to say "you should do ab training" but dsp has expressed interest in it several times, which is why I posted this video. The research now is basically saying don't do situps (with flexion-- I agree with you that it's possible to avoid this, though most people don't) or crunches, thus I'm passing it along as a safety consideration.

    The Schuler/Cosgrove book "The New Rules of Lifting for Abs" goes into all of this stuff in detail and lists numerous other exercises which are of course harder than the ones in this short video designed for the masses. My experience is that barbells have not enabled me to magically be able to execute some advanced planks, but I'm a weakling. Then again, I've trained with Dan John many times and he can't do them very well either and he's not exactly weak.

    I didn't mean to start a debate, so I apologies for that. This was just a safety consideration worth mentioning.

    And now back to dsp's log!
    Last edited by jgh; 06-24-2011 at 10:13 AM. Reason: clarification

  8. #18
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    Quote Originally Posted by Oldster View Post
    Congradulations on the full time job.

    If you are gonna be drinking, eat as clean as humanly possible to help with your fat loss and muscle gain.
    Thanks. I'll be eating clean with the new income, but I'll never stoop to counting calories (I do it roughly in my head per meal anyways, but to track it just seems like an unhealthy obsession. i'll trade efficiency for sanity on this one.)

    About ab training - the only exercises I like to do are weighted declines (I can rep out ~10 with two 25s on my chest), unweighted declines (side, middle, side is one rep), and when my partner is there, side situps with him kneeling on my feet. Everything else I've tried is gay or ineffective (lol @ the dick sucking cable crunch). I'd really like to invest into a roman chair though, since my gym doesnt have one.

    edit- oh, i tried foam rolling yesterday. its excruciating on my lower back, so looks like im tight. i'll be doing this for 5-10 minutes after squats when im back on SS, so that i'm both warmed up and fresh as fuck for the pressing exercise. oh, it might help my lower back too :S
    Last edited by dsp; 06-24-2011 at 12:49 PM.

  9. #19
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    I'm about to acquire about $150 of spendable income. Can I purchase the necessary foods to do RFL for 2 weeks to prime myself for SS? I know I'm doing it backwards, but hell if I'm gonna bulk through summer might as well kick it off right.

    What foods am I looking at with RFL? Anybody have any experience with it? I don't want to eat 12 egg whites as I'll cry a little, throwing out all of those yolks. I'm willing to really focus on my diet, quit pot for two weeks to do it. then again my job is physically demanding, it might serve me better to hold off until after summer.. EH, nothing coffee can't fix. Any help here would be appreciated guys!

  10. #20
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    starting strength coach development program
    From personal experience, just work out hard and eat the right kinds of food. Maybe be careful with whole milk, eat a cockload of turkey, chicken, good red meat, eggs, you know the drill. Fuck the rapid fat loss thing, lose fat at a moderate pace because you're getting stronger and buffer. I know the feeling of wanting to shred the fat quick as fuck, but my experience is that hard fucking work, be it in the gym or a physically demanding job, is a much better way to go about it. Right foods, lots of work. I honestly believe that'll be a better solution. Start sprinting up hills, pushing and pulling Prowler like things.

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