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

[byukid]

 
I feel the sane way about DL 

I used Prilepins too and just adjust drop the volume if it gets too intense and takes too long to recover from.

This kind of training got you to where your at now? Im still making good progress of 5x5 and just progressively overloading but I know that will end one day...

I started basically by progressive overload, then did an adapted westside where i ditched speedwork and focused on 1, 3, and 5 RM. I've done 5/3/1 and cube method but didn't really care for either. Beating rep maxes and having high rep days tends to work well. My best cycle with that brought me to my favorite squat accomplishment which was 555 x5. 

 

[baltimoregutta]

The anabolic lasts for 3 hours, or so after lifting. I do take a shake right after I lift, but more so for convenience reasons rather than feeling like I'll lose my gains.

More than anything else, the "window" in which you need to consume after a workout fluctuates so much depending on who you are talking to. I heard 2 hours, I have heard 3. I have hear 1.5 hours.

I agree. I'm sure we can both agree that it's not less than 30 minutes like I hear in the gym quite often. On some "If I don't eat in 30 mins, I'll become catabolic" steeze.

 

[bigboss]

 
I started basically by progressive overload, then did an adapted westside where i ditched speedwork and focused on 1, 3, and 5 RM. I've done 5/3/1 and cube method but didn't really care for either. Beating rep maxes and having high rep days tends to work well. My best cycle with that brought me to my favorite squat accomplishment which was 555 x5. 

High reps in the 6-8 range? or more , that many squats is cardio lol 

 

[byukid]

 
High reps in the 6-8 range? or more , that many squats is cardio lol 

8-10, usually around 40% for 3-5 sets. 

Accessory work is always simple- front squats, rows, cleans, different grips on bench, overhead pressing, curls, rear delt stuff. 

 

[everysingletime]

Funny how a few corrections by someone helped me shave 45 seconds off my mile time.

Never knew my jogging form was that bad up until a week ago

Apparently, my sprinting mechanics are ok but when I jog my form completely changes and I 'drag' my feet

Btw Big Boss I remember you say that you run a lot for a powerlifter. Runners can have tight hip flexors maybe that's where the tightness comes from when you squat..

 

[everysingletime]

Kinda sad that I wasted a whole summer not running.

There's something to be said about the peacefulness of jogging, never appreciated it before because I hated running but running with this new form makes jogging more effortless and keep the knees pain free.

 

[bigboss]

Btw Big Boss I remember you say that you run a lot for a powerlifter. Runners can have tight hip flexors maybe that's where the tightness comes from when you squat..

Yeah Im going to start taking my mobility/stretching/warming up more seriously. I actually think I have a slight hip injury that just needs time to heal.

 

[durden7]

My "warmup" takes more than 25 minutes. It suucksss, but i notice a difference if i dont do it.

 

[jewbacca]

A proper warmup is very important. It always cracks me up when I see people walk straight into the gym and head to the squat rack or bench.

 

[everysingletime]

Yea that kind of nice long warmup would be ideal. I only have time for that on certain days

 

[durden7]

20 min of that warmup is soft tissue work (foam rolling, etc). Some days i can get that out of the way in the morning and reduce my warmup time, but typically its 20 min of Tissue work, 5-10 min of movement prep/dynamic warmups.

 

[yvespo3]

So you guys foam roll before lifting?

 

[everysingletime]

I have a foam roller at home that I never use. Reading your post makes me want to use it now lol

 

[byukid]

My warmup is just my warmup sets. Maybe some dynamic stuff if anything feels tight.

 

[stuntman mike]

if you do westside, make sure your squat stays above parallel

 

[jking0821]

My warm up is a mile on the treadmill usually walk for .15 and job the rest.  Then foam roll my back/hamstrings/IT band errrrything.  Then i go lift.  Usually takes about 20 mins when all is said and done.  About 10-12 on the treadmill and 5-10 foam rolling / stretching.  

On leg and deadlift days i stretch a little bit longer to get my hips lose and really hit my lower back and glutes.  

My foot is messed up from soccer.  It hurts to walk.  I am not sure what is wrong with it but im assuming it isn't broken since i did play a full 90min game and it only was super painful late into the second half.  Lost 5.5 lbs of water weight during the full game.  Always amazes me.  Started the game peeing clear...after the game pee was dark yellow. 

 

[BranchLifestyle]

any personal trainers in here? getting ready to take an 8 week course to get certified, tryna see exactly what I'm getting myself into

Tried out my new Elitefts single prong 6.5mm belt Friday on Deadlifts.

PRed on 435...though not really considering it a true PR since I used the belt (this is the first time I'm using a belt in about 2 years, felt weird)

 

[bigboss]

So you guys foam roll before lifting?

Always, the only time I might not is if Im benching but it still helps no matter what.

 

[bigboss]

 
Tried out my new Elitefts single prong 6.5mm belt Friday on Deadlifts.

PRed on 435...though not really considering it a true PR since I used the belt (this is the first time I'm using a belt in about 2 years, felt weird)

It still counts with the belt man. 

Personally, when I use a belt it helps me get more reps not necessarily more weight. In fact Im pretty sure I could hit both my maxes without a belt, they might be a bit uglier though and I have no reason try it. If you go heavy belts are crucial, don't let some of these internet alphas fool you.

 

[BranchLifestyle]

 

 
Tried out my new Elitefts single prong 6.5mm belt Friday on Deadlifts.

PRed on 435...though not really considering it a true PR since I used the belt (this is the first time I'm using a belt in about 2 years, felt weird)

It still counts with the belt man. 

Personally, when I use a belt it helps me get more reps not necessarily more weight. In fact Im pretty sure I could hit both my maxes without a belt, they might be a bit uglier though and I have no reason try it. If you go heavy belts are crucial, don't let some of these internet alphas fool you.

Thx bro, I probably could have hit 435 sans belt, but I don't want to take any chances.

 

[cincoseisdos]

Is anybody else heading to LV next weekend for the Olympia?

 

[suavamente]

Is anybody else heading to LV next weekend for the Olympia?

yeah I'll be there... check me out at the Quest Nutrition tent

 

[bigboss]

Big shoutout to @Stuntman Mike  for hooking me up, thanks again homie! 

 

[stuntman mike]

you da man bigboss!
btw dunno if you noticed on the box but my real name is kevin.
original SNs were kevin1st then kevin2nd. both got banned and then kevin3rd got banned even before i got out the gate. had to switch it up

 

[jkitty]

Just had a Quest bar for the second time- word to all you bros who swear by them. Cinnamon Roll was far better than the first I tried, one of the chocolate ones. I'd actually consider buying a box of these if they werent so damn expensive. Guess ill have to pay to be a GNC member so I can use the coupon trick to get them on the low.