Lifter problems
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If Rippetoe says it never leaves your legs that was always good enough for me.
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Started on the 5-3-1 program this week. Absolutely loved the first workout. The actually main lifts weren't too bad because it's starts pretty light. But god dam
The assistant exercises kicked my arse. 5 sets of 10 reps on chin ups was a killer. -
See I was always told the bar should be touching your legs throughout the lift. Or as close as possible.
This is what Rippetoe says. His explanations make sense to me.
Deadlift day is sweatpant day for me.
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See I was always told the bar should be touching your legs throughout the lift. Or as close as possible.
This is what Rippetoe says. His explanations make sense to me.
Deadlift day is sweatpant day for me.
Agreed. The only sweating you should be doing is at the buffet.
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Finished day 2 of prehab for a fracture transverse spinous process C7 (those knobs sticking off the central column). 1X5 88% (120kg). Under or within my left Trap there's a floaty bone splinter.
Front squats 3X5 42-43kg, hanging/belt squats for mobility/range of motion. PVC overhead stretching and some barbell clean pulls from a knee high box.
4 weeks mon-tues; thurs-fri. similar light weight exercise focusing on execution/precision and integrity of positions of my shoulder girdle and core stability.
I don't do the powerlifting style squats of deadlifts, and rarely bench press (almost never). The measuring stick on DLs I was taught was that scraping the shins is caused by pulling to hard/soon, or being too reliant on the back too early. Shoulders forward allows the lower erectors to play the proper role of, well, erecting; in the isometric sense. As the barbell crests the quad-insertions points, just below hip lock out, the erectors play a huge role, but not vertically. Straightening up and standing "tall"–that last couple of centimeters of vertical completion of the DL is carried out by the glutes and traps. Between the knee and lock out, that vertical distance, "shoulders forward" demands isometric stability in the middle-back (especially the Lats, Rhomboids, and Lower-Middle Traps. We call this "sweeping" the bar. It is the physics of how we keep bar path variation to 0 in the transition from the 1st pull (appx. floor to just above the knee), to the 2nd pull (or lock out for powerlifters). "Knees through"-->"Big chest" (for posture: core-to-Lats/obliques vice grip on the "trunk"). this will cause the shoulders to internally rotate to free up the shoulder girdle to shrug the barbell.
Simplified: lower spinal erectors should never be recruited to lift weight vertically. Nothing over 100kg, and that's elite level athletes. If you look at back raises, back extensions, glute ham raises, these movements aren't linear but arcing. even "good mornings" have an "f" shaped bar path
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If you unfold in the wrong order you can definitely exacerbate scraping the shins, but some people just scrape them despite no form errors.
I have long legs and a short torso, and never had any problems with scraping my shins. I do think athropometry (your general body shape/limb lengths) has something to do with it, as others mentioned. I, however, also ascribed to the sweatpants deadlift dress code, as I mention above.
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I suffer from depression, and am (probably) at the high-functioning end of the autistic spectrum, so I see a psychologist every couple of months. My last session was on Wednesday.
Anyway, I raised a concern about body dysmorphia issues, and that I was worried I might slip into bigorexia. His suggestion was to track gym activity, and get a baseline. If it starts to increase, then I know I have a problem.
I just realised that I've been to the gym every day for the last week. Ah well, I'll be fine!
:o 
My PT had a better suggestion: Do I want to look like Phil Heath? I replied no, and she said that I wouldn't have a problem in that case.
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Other lifter problems:
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You get your diet under control, and drop a shirt size. This causes you to spend loads of money on Iron Heart gear to replace all the stuff that no longer fits.
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Then you build muscle, and put an inch or so onto your chest. All your shirts feel a bit snug. So you have to replace them all. Again.
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Other lifter problems:
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You get your diet under control, and drop a shirt size. This causes you to spend loads of money on Iron Heart gear to replace all the stuff that no longer fits.
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Then you build muscle, and put an inch or so onto your chest. All your shirts feel a bit snug. So you have to replace them all. Again.
so true! I can totally relate to this.
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@TrickHell:
How do you guys calculate calories burned by lifting for your macros / caloric intake during a cut?
With difficulty. I used to rely on My Fitness App which gives a fixed calorie sum per minute but its bullshit. I now use a calorie sum based on a Very Active level for someone if my size/age and don't count exercise at all. It works.
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@TrickHell:
How do you guys calculate calories burned by lifting for your macros / caloric intake during a cut?
What is this "cut" you speak of?
#gainzfolife
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With difficulty. I used to really on My Fitness App which gives a fixed calorie sum per minute but its bullshit. I now use a calorie sum based on a Very Active level for someone if my size/age and don't count exercise at all. It works.
What @neph93 said.
Estimating calories in and out isn't that accurate, so I'd start with a number that looks about right, and adjust from there.
I've heard figures of around 12 calories per pound as a rule of thumb.
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That's probably not miles off, depending on how long a session you do. But that's the problem, I do a 50min leg work out with heavy squats, bulgarian split squats and leg press work followed by high rep isolation exercises and I bet it burns more calories than my 60min + upper body workout.
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yeah calories burned during a gym session can vary, mainly depending on how long you are resting between sets. Like @TrickHell I rest 45 seconds between each set which is basically enough time to load/unload weights and on leg days this can be brutal but I burn more calories that way by keeping the heart rate up. I sweat like a mofo too but I literally do zero cardio because I don't need to when I'm working out at that pace. That is my cardio.
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@TrickHell:
My current goal is to lower my BF to around 12 mostly through diet. I fucking hate cardio.
I've also heard that lifting burns calories even after you stop, but that might be Bro Science (TM).
I've lost 11 kg while lifting, with no cardio over the space og 6 months. If you know your calorie sum for maintennece and eat on average about 400-500 cal. under that while training at maintennce level you'll strip body fat at the rate of about 500g a week. Just don't expect to keep hitting PB's until you start eating again. I tried that a couple of years ago and ended up out of the game for a year with injury.
Cardio is shit but one thing that works (at least for me) while cutting is jogging slowly on a heavy incline for 20 min. Vary speed but regularly increase the incline. Burns calories like a mofo.
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yeah calories burned during a gym session can vary, mainly depending on how long you are resting between sets. Like @TrickHell I rest 45 seconds between each set which is basically enough time to load/unload weights and on leg days this can be brutal but I burn more calories that way by keeping the heart rate up.
Explain that to me please as I don't understand the logic.
(Also, Rippetoe would argue that you're not fully rested and therefore are lifting less than if you took longer rest, but maybe that's not your goal.)
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yeah calories burned during a gym session can vary, mainly depending on how long you are resting between sets. Like @TrickHell I rest 45 seconds between each set which is basically enough time to load/unload weights and on leg days this can be brutal but I burn more calories that way by keeping the heart rate up.
Explain that to me please as I don't understand the logic.
(Also, Rippetoe would argue that you're not fully rested and therefore are lifting less than if you took longer rest, but maybe that's not your goal.)
when you only rest 45 seconds between each set your heart rate increases, stays increased, therefore burning calories. It's the same principle as HIIT (high intensity interval training) cardio where you run at an all out sprint for 30 seconds then walk for a minute, repeat.
You are absolutely right, you will not be able to lift as much weight because you are not resting as long which is exactly the point. Your muscles don't know weight, they know resistance. You will work your muscles harder this way even though by the third, fourth, fifth set you are lifting less weight than you would be if you rested longer. The best results I have ever seen personally in my weightlifting life have been from training like this. You will get great pumps and your muscles will be stimulated in a way that isn't the same as resting longer between sets.
