STAY/GET BACK IN SHAPE VOL 3.0 -- A New Niketalk = A New Thread

[awwsome]

Chest/Back day in a few, glory.

 

[paulprince3730]

 

 

Pat Mendes! Ive seen that before, crazy strong dude, pretty sure he got in trouble for PEDs awhile back and couldn't compete. I wouldn't suggest anyone drop into the whole that fast lol Same way that Kendrick does it, painful to watch.

@paulprince3730  those are knee sleeves and they fall under the raw category with a belt because they don't know to your total per the rulebook.

idk man, they definitely add compression to the patellar tendon and that makes a world of a difference

 

[djyoung08]

Hitting chest/tris tonight

so excited

 

[stuntman mike]

Hopefully I can make it into the 3s for my meet in June.

is the meet raw? you don't use a shirt? looks like you're getting up to big boy #s. awesome.

 

[bigboss]

 
idk man, they definitely add compression to the patellar tendon and that makes a world of a difference

They're used to keep the knees warm throughout your workout. Trust me I wear some every time I squat heavy and they work wonders but they don't add 50lbs to your lift like a pair of wraps would.

is the meet raw? you don't use a shirt? looks like you're getting up to big boy #s. awesome.

Yep Ill be in the raw division. My numbers aren't anything impressive right now, just trying to make progress each week and keep close to my weight class. Thanks for the support though 

 

 

[bigboss]

Hey @Durden7  and @SuperJU  what do you guys think is more effective for training, straight sets at a given weight or working up to a top set then backing off for sets? Ive been doing straight sets for most of my training but switched it up to a peak set today for squats.

 

[hyper cutter]

Sobriety is such an addictive feeling now. The lucidly and mind/muscle connection is so special when not interfered with.

Anyone one else losing the appetite for alcohol? Goin to coachella this weekend and I'm more worried about getting my improvised workouts in and buying power crunch bars.

 

[imapizzaguy]

Sobriety is such an addictive feeling now. The lucidly and mind/muscle connection is so special when not interfered with.

Anyone one else losing the appetite for alcohol? Goin to coachella this weekend and I'm more worried about getting my improvised workouts in and buying power crunch bars.

I know that feel bro.

Was just at a club competition for school last weekend. Wanted to celebrate the end of it with everyone, so I had a few drinks.

Haven't had alcohol since new year's eve and it felt kinda odd.

I used to drink heavily every weekend but glad I don't feel the same way anymore.  

 

[paulprince3730]

 

 
idk man, they definitely add compression to the patellar tendon and that makes a world of a difference

They're used to keep the knees warm throughout your workout. Trust me I wear some every time I squat heavy and they work wonders but they don't add 50lbs to your lift like a pair of wraps would.

had no idea wraps added that kind of assistance 

i still feel its a major difference tho, i wear some flimsy knee sleeves to hoop in, i used to always get osgood-schlatter lesions every time i hooped (which has always held me back from jumpin like jordan) but the sleeves have greatly reduced the occurances, and my performance shows the difference

currently on a 6-0 open run tear over the span of the weekend, any team im on is a guaranteed W, i been blowin out legit comp by considerable margins

 

[paulprince3730]

Anyone one else losing the appetite for alcohol? 

NOPE

nothin better than bein lit on a hype *** saturday night wit a bunch of biddies boppin

just hate when hos wanna go until 4/5 am, and i dont hit until its 6 in the morn and i feel like **** cuz im not goin no more but im still horny 

 

[hyper cutter]

Haha you a fool.

I think I've had an epiphany of late. Used to get hyphy nonstop foreal. Forgot what it feels like to look forward to get up in the early morning. I just think partying comes with the territory of fitness. You just assume it's getting burned off so you take the liberty of getting trippy hella often.

 

[imreallydirknowitzki]

Bar placement... It looks like the bar is on top of your traps?

That's a high bar position, but your movement is a low bar movement, because your hips are going further back.

I also can't really tell whether you're breaking at the hips, or knees first. With that bar position, I personally would have more of a front squat movement. By that, I mean knees first, and you go almost straight down. Minimal movement of the hips back.

Thanks for the feedback.

I get what you mean about the bar placement, I used to go lower on the back, but that placement (in the video) just feels better and more natural now.

About breaking at the knees first...idk I feel like if I do that I tend to round my back...idk it just feels awkward.

 

[SuperJ5]

Hey @Durden7
 and @SuperJU
 what do you guys think is more effective for training, straight sets at a given weight or working up to a top set then backing off for sets? Ive been doing straight sets for most of my training but switched it up to a peak set today for squats.

There are so many ways to manipulate sets and reps it just depends on the status of the actual person training and the training goal among others. In my own training I really don't use straight sets at one weight unless i'm in a hypertrophy phase or with auxiliary lifts. Majority of the time i'm working towards a specific %. My %'s may go up during one lift but my reps will stay equal or go down as the intensity increases. Going at a high intensity for straights sets would really fry me after a while.

 

[bigboss]

There are so many ways to manipulate sets and reps it just depends on the status of the actual person training and the training goal among others. In my own training I really don't use straight sets at one weight unless i'm in a hypertrophy phase or with auxiliary lifts. Majority of the time i'm working towards a specific %. My %'s may go up during one lift but my reps will stay equal or go down as the intensity increases. Going at a high intensity for straights sets would really fry me after a while.

Yeah I think thats what Im experiencing right now. Last week I did 5x5 at like 94% of my one rep max and was sore for the entire week lol

Today I just ramped up to a top set of 5 and the intensity was completely different.

 

[SuperJ5]

 
Yeah I think thats what Im experiencing right now. Last week I did 5x5 at like 94% of my one rep max and was sore for the entire week lol

Today I just ramped up to a top set of 5 and the intensity was completely different.

If you hit 94% for a straight set of 5 then your 1RM might be stronger than you think, and if you did it for 5 sets then i'd say your max is definitely higher than you think.  If I hit certain reps at a specific percentage then I'll bump my 1RM that I'm working off of up, even if I haven't actually hit it yet.  Like say I hit 88% of my bench 1RM for 5-6 reps pretty "easy", I'll go ahead and be aggressive and bump my working max up abt 3% which usually is abt 10 pounds. 

 

[stuntman mike]

If you hit 94% for a straight set of 5 then your 1RM might be stronger than you think, and if you did it for 5 sets then i'd say your max is definitely higher than you think.  

guaranteed.

 

[bigboss]

 
If you hit 94% for a straight set of 5 then your 1RM might be stronger than you think, and if you did it for 5 sets then i'd say your max is definitely higher than you think.  If I hit certain reps at a specific percentage then I'll bump my 1RM that I'm working off of up, even if I haven't actually hit it yet.  Like say I hit 88% of my bench 1RM for 5-6 reps pretty "easy", I'll go ahead and be aggressive and bump my working max up abt 3% which usually is abt 10 pounds. 

Yeah I know its higher now but I have only maxed once and I was basing it off of that number. I know a lot of guys train off their max for that day, a theoretical max I guess is what you call it. I always try to write down how the weight/sets "felt" so I know wether its a good time to add more weight. Im just trying to let me body and CNS adapt to the weight, I feel lately on squats I have tried to add weight too quickly and my CNS is taking a hit and being sore for so long after is no good.

 

[SuperJ5]

 
Yeah I know its higher now but I have only maxed once and I was basing it off of that number. I know a lot of guys train off their max for that day, a theoretical max I guess is what you call it. I always try to write down how the weight/sets "felt" so I know wether its a good time to add more weight. Im just trying to let me body and CNS adapt to the weight, I feel lately on squats I have tried to add weight too quickly and my CNS is taking a hit and being sore for so long after is no good.

Yea I fell u, only allow myself to adjust it if i'm over 85% and if I truly feel stronger than my max i'm working at.  So since January I have only bumped up my hang clean working 1RM because i'm way stronger in that due to technique but yet i'm still working off my true 1RM for squat from November and only bumped my bench working 1RM up once in December.  I'm real careful with it but once I feel confident abt it after hitting certain reps at certain %'s i'm not afraid to bump it up.

 

[baltimoregutta]

Bar placement... It looks like the bar is on top of your traps?

That's a high bar position, but your movement is a low bar movement, because your hips are going further back.

I also can't really tell whether you're breaking at the hips, or knees first. With that bar position, I personally would have more of a front squat movement. By that, I mean knees first, and you go almost straight down. Minimal movement of the hips back.

Thanks for the feedback.

I get what you mean about the bar placement, I used to go lower on the back, but that placement (in the video) just feels better and more natural now.

About breaking at the knees first...idk I feel like if I do that I tend to round my back...idk it just feels awkward.

With how far you hips go back, I personally squeeze my traps together, and hold at the bar on top of a "shelf" my rear delts make.

 

[bigboss]

Yea I fell u, only allow myself to adjust it if i'm over 85% and if I truly feel stronger than my max i'm working at.  So since January I have only bumped up my hang clean working 1RM because i'm way stronger in that due to technique but yet i'm still working off my true 1RM for squat from November and only bumped my bench working 1RM up once in December.  I'm real careful with it but once I feel confident abt it after hitting certain reps at certain %'s i'm not afraid to bump it up.

Exactly, I've only recently bumped up my bench 5rm and I think the main reason is working on my form. I can't imagine how hard it is to progress on the more complex Olympic lifts. I can do them with light weight but I have no idea what I'm doing lol

 

[SuperJ5]

Exactly, I've only recently bumped up my bench 5rm and I think the main reason is working on my form. I can't imagine how hard it is to progress on the more complex Olympic lifts. I can do them with light weight but I have no idea what I'm doing lol

Yea after 5 years in a collegiate strength program my form in Olympic lifts weren't legit until late last year smh.  I remember hang cleaning 315 my sophomore year but it was with straps, elbows straight down and in a brutal star fish stance 

 def takes time. 

 

[bigboss]

 
Yea after 5 years in a collegiate strength program my form in Olympic lifts weren't legit until late last year smh.  I remember hang cleaning 315 my sophomore year but it was with straps, elbows straight down and in a brutal star fish stance 

 def takes time. 

What did you play football? I see some vids of college weight rooms and no dambs were given about form lol

 

[SuperJ5]

 
What did you play football? I see some vids of college weight rooms and no dambs were given about form lol

Yea I did. Yea it depends on the strength coach with the teaching and the leniency, as long as we were good on triple extension he wasn't real strict on how we caught it or if we used straps.  Where i'm at now the guy is big on strict form and help me work around my "I don't have good wrist flexibility" excuse.  And some of those workout highlight videos are straight up hard to watch 

 

[bigboss]

 
Yea I did. Yea it depends on the strength coach with the teaching and the leniency, as long as we were good on triple extension he wasn't real strict on how we caught it or if we used straps.  Where i'm at now the guy is big on strict form and help me work around my "I don't have good wrist flexibility" excuse.  And some of those workout highlight videos are straight up hard to watch 

Man have you seen the Alabama strength coach? my dude is a character 

 But their new facility is stupid 

 

 

[big j 33]

I haven't been posting updates like everyone else and I'm also not "into" bodybuilding or training at all, but here's an update for myself so far. I posted this in both the transformation thread and the Stay/Get Back in Shape thread which I'm both subscribed to now

I guess I "officially" started in March around 230. Got dumped by my girlfriend and didn't have an appetite for a few days So I lost a little weight just off that. I also just stopped eating like ****. I'm 6'1 and I've always been bigger. I would go a few days or a week or eating well and exercising, then I'd binge as a reward and fall back into old habits. If I had a dollar for every time I said "I'll start the diet on Monday" I'd be a filthy rich guy Repeat this process for the last 6 years or so? But I've always been heavier, but it's been excessive the past few years. I certainly know enough.. so ignorance was never the excuse. I know about proper nutrition and fitness, I know what I should be doing, I just never stuck with it.

I just got tired of feeling bad about myself. I kept putting it off. Kept making excuses. Figured I was "fine" at my weight.. but I just got tired of it. I haven't been perfect. A cheat meal here and there.. a couple cookies here and there.. a few too many snacks, even if they're healthy ones, etc. And between work and getting sick, I haven't been able to workout everyday. But I've been serious and dedicated the past few weeks and just doing it. I'm not following any kind of "diets" or strict plans or anything like that. Lean meats, eggs, tuna, whole wheat bread, fruits and veggies (not enough vegetables though), protein shake after I workout, etc. I dropped the soda, candy, sweets, and all that **** and haven't really missed it. I've been trying to follow IFFYM as best as I can and sticking to my workouts. I've been doing P90x for the time being.. just because it takes the "planning" out of it for me I can follow that idiots instructions for an hour everyday. Once I get comfortable and lose some more, I'll research and start-up my own plan and join a gym.

So I'm down to 208 as of this morning. Probably the lowest I've been in awhile. I've already had a few people at work notice and it definitely feels good. I bought a couple new shirts in a smaller size and that felt good too It's definitely a work in progress, but I've noticed the results and I'm the most motivated I've been to keep at it.