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

[Rumble Gang]

This. Looks hella weird lo

*waits for your progress pic....

 

[Rumble Gang]

Here's another pic from last night. My pose didn't help from last one but I still agree I want my lats bigger

EDIT: kill that meet bigboss

 

[mplsdunk]

I think I'm going to get a belt for dl. I'm scared to take up the weight past 315 since I injured myself months ago being a dumb noob. It's kind of mental and I never want to feel that again.

As for energy at the gym I started pwo because now I'm getting 6 hours of sleep max because of work. I know it's not ideal but I'm only lifting 4 days a week now so that helps a lot. What is ideal is all the free food.

Damn, what was your injury?

Irritated a disc. Basically made a tear in the stuff that holds the jelly material around your spine. Takes forever to heal. Totally avoidable, just don't round your lower back ever, if you feel your form slipping drop the bar and drop the weight.

 

[Rumble Gang]

just curious whats your DL routine like and whats your 1rm

1RM 425lbs

Depending on how I feel I may load the weight quicker but here's my traditional

135x10
185x8
225x8
275x5 this is where I switch to over under
315x5
415x2-3
425x1
I pull sumo btw because of my body makeup

 

[m boiz]

Thanks for the love guys, feeling like **** right now with some kind of stomach bug but Im gonna try to rest and eat all day and give its go tomorrow.

Retro, let me give you a better warm up, for when attempting a new max, yours is fine if its just a volume workout.

For a 425 1RM it should look more like this:

135x5-8

185x3-4

225x3

275x2

315x1

365-385x1

425x1

315x5 is too many considering its right at 75% of your max and 415 is very counterproductive to hit before, this only a 10 pound jump to your max. When it comes to deadlifts you can warm up a little less and make bigger jumps in my opinion. Try that warm up out and I bet you can pull more than 425.

 

[Rumble Gang]

Thanks boss. Sorry I meant 405 instead of 415.

But I see the other tweaks in the program you typed so next time I'm gonna give it a shot!

 

[kiefurban]

Thanks for the love guys, feeling like **** right now with some kind of stomach bug but Im gonna try to rest and eat all day and give its go tomorrow.


Retro, let me give you a better warm up, for when attempting a new max, yours is fine if its just a volume workout.

For a 425 1RM it should look more like this:

135x5-8
185x3-4
225x3
275x2
315x1
365-385x1
425x1

315x5 is too many considering its right at 75% of your max and 415 is very counterproductive to hit before, this only a 10 pound jump to your max. When it comes to deadlifts you can warm up a little less and make bigger jumps in my opinion. Try that warm up out and I bet you can pull more than 425.

Good luck tomorrow!

 

[jewbacca2]

Get it, Boss

 

[Grine]

Boss handle your business. Grip the fuk out that bar!

 

[206to813]

Thanks boss. Sorry I meant 405 instead of 415.

But I see the other tweaks in the program you typed so next time I'm gonna give it a shot!

yea the volume boss recommended is so much less, id be really surprised if u dont have a pretty good increase on your 1rm

 

[Rumble Gang]

yea the volume boss recommended is so much less, id be really surprised if u dont have a pretty good increase on your 1rm

Definately gonna try it out next week. See how it goes

 

[mplsdunk]

Inzer 13mm single prong for dl? I'll use it for squats one day but not yet.

 

[copped]

.

 

[benzilla427]

Inzer 13mm single prong for dl? I'll use it for squats one day but not yet.

Why the 13mm? Most I know go with 10 just because of the easier break in. And from the few people I know that have tried both, a good portion of them say they prefer the 10 specifically for DL purposes.


Also, something is just really off with me lately. Tried going semi-heavy with the squats for the first time in about a week and I just was off. Weight I was doing 5x5 easy is now a struggle to do 4-4-4-2-2. I got aa much sleep as I I'm used to and I stretched and warmed up properly. I just don't know what's up.



And good luck tomorrow BIG BOSS!

 

[W)taps]

so its ramadan again....

for the next thirty days starting monday won't be eating from 4AM to roughly 9PM....

from 9PM to 4AM we can eat...

what is my best option not to binge eat from 9-4...can i do a cleanse and still feel full?

how can i exercise/diet and basically utilize this month to get into the best shape of my life?

thanks for pointers....



here is what i was thinking:

1) fasted cardio right before i break my fast..

2) limit carb in take during the hours we can eat and increase fluids

3) cut out all junk completely for the month

i want to lose 20lbs and maintain muscle mass

he has 3 parts

 

[JPS]

Why the 13mm? Most I know go with 10 just because of the easier break in. And from the few people I know that have tried both, a good portion of them say they prefer the 10 specifically for DL purposes.


Also, something is just really off with me lately. Tried going semi-heavy with the squats for the first time in about a week and I just was off. Weight I was doing 5x5 easy is now a struggle to do 4-4-4-2-2. I got aa much sleep as I I'm used to and I stretched and warmed up properly. I just don't know what's up.



And good luck tomorrow BIG BOSS!

it could be the shift in weather man. NJ been funky dude 

 

[calibeebee]

I think I'm going to get a belt for dl. I'm scared to take up the weight past 315 since I injured myself months ago being a dumb noob. It's kind of mental and I never want to feel that again.

As for energy at the gym I started pwo because now I'm getting 6 hours of sleep max because of work. I know it's not ideal but I'm only lifting 4 days a week now so that helps a lot. What is ideal is all the free food.

Damn, what was your injury?

Irritated a disc. Basically made a tear in the stuff that holds the jelly material around your spine. Takes forever to heal. Totally avoidable, just don't round your lower back ever, if you feel your form slipping drop the bar and drop the weight.

I JUST started getting into deadlift (skinny boy for life!) and I'm super worried about this, even though I know my form is technically sound. Thanks for the warning though.


PS: just CRUSHED my skill final in my resistance training program design pro course. One step closer to personal training. Just have an internship in the fall and that rounds out kines degree. certifications and job in the winter

 

[mplsdunk]

Inzer 13mm single prong for dl? I'll use it for squats one day but not yet.

Why the 13mm? Most I know go with 10 just because of the easier break in. And from the few people I know that have tried both, a good portion of them say they prefer the 10 specifically for DL purposes.


Also, something is just really off with me lately. Tried going semi-heavy with the squats for the first time in about a week and I just was off. Weight I was doing 5x5 easy is now a struggle to do 4-4-4-2-2. I got aa much sleep as I I'm used to and I stretched and warmed up properly. I just don't know what's up.



And good luck tomorrow BIG BOSS!

I just figured thicker is better.

Thanks for the advice I won't get that one. I only know one dude with one irl and I don't trust his knowledge on anything whatsoever so I'm not even going to bother asking him.

 

[Grine]

so its ramadan again....

for the next thirty days starting monday won't be eating from 4AM to roughly 9PM....

from 9PM to 4AM we can eat...

what is my best option not to binge eat from 9-4...can i do a cleanse and still feel full?

how can i exercise/diet and basically utilize this month to get into the best shape of my life?

thanks for pointers....



here is what i was thinking:

1) fasted cardio right before i break my fast..

2) limit carb in take during the hours we can eat and increase fluids

3) cut out all junk completely for the month

i want to lose 20lbs and maintain muscle mass

Ramadan Mubarak Brother!

 

[mplsdunk]

Good luck today boss.

 

[justinvincent]

Inzer 13mm single prong for dl? I'll use it for squats one day but not yet.

You can also checkout Pioneer belts as an alternative. Had a buddy switch from inzer and he loves it, less break in period and overall fits him better.

Keep in mind the wait time for Inzer is pretty high, took about 1.5month for my black lever. Order nowwww [emoji]128077[/emoji][emoji]127996[/emoji]

 

[JPS]

Lever is better right?

 

[copped]

.

 

[tdogg2k]

Dang man. My girl got me watching ninja warrior.... all I wanted to do was pull ups today

 

[mplsdunk]

Yeah I've heard pioneer is good too. justinvincent does your boy have the deadlift belt or powerlifting belt?

Lever is good too it can get tighter easier I hear but also not ideal if you fluctuate in size like me. JPS