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

[benzilla427]

Luckily it was at the top and not in the hole.

I like the power rack for reasons like that. Slide the safety bars on each side and if u get stuck just let it drop on the bars. Its a life saver when u dont gotta spotter

I squat almost exclusively in the power rack. The safety rails on the other squat rack in my gym are too high for me so I'll hit them if I go too deep.
Dat manlet life

 

[W)taps]

man I ******* hate it when someone hoards everything in the gym.

some dumb ****** hoarding the damn squat rack, flat bench, and a reg 90 degree bench all at the same time. 

 

 

[megagraphitti]

Sugar free, fat free pudding mix in protein shakes>>>>>>>>

Brb protein powder of choice, peanut butter, oatmeal, hemp seeds, canned chickpeas (no added salt) in the same shake and it tastes good.

 

[206to813]

Chick peas though?

 

[megagraphitti]

Blend 'em well, don't add too much, make sure there's other flavors and they can't even be detected when drinking the shake, yo. The same rules apply with beans. 

 

[mplsdunk]

2nd try shoulder day turned out much better 3k calories and 8 hours later.

Edit. Since people have been posting shoulders.

Ohp standing
95x5
135x3x5
95x10

Db shoulder press standing one arm at a time
50# 2x8

Both arms seated burnout set
30#x30

Lat raises 4x12 with 10's

Face pull 4x12
Upright row 4x8

Shrugs with 45# plates 4x12

benzilla427

When I fail a lift I wait 5 min try again and if I fail again lower the weight or move to another lift. After 2nd try I've given it all I got and I know I won't get it because I've used a lot of energy. Especially with dl.

 

[cs02132]

Got my fit joy bars yesterday. They were a little melted from being delivered so the texture is goopy . Other than that they're alright. Taste is ok. Gonna have to buff out these next 11 bars. Gonna try musclepharm and oh yeah next

 

[Grine]

How you guys feel about Cod?

1 serving of Cod = 

.5 g fat

0 carb

26g of protein

Very light fish but powerhouse protein food.

 

[tdogg2k]

It's not bad and cheap. Im just not a fan of the taste
Cods the same fish they use in everything. Imitation crab. Mcfillet. All that

 

[Barbados Slim]

Did some overhead pressing today after all the talk in here. I wish I would have started sooner. A little uncomfortable at first but it felt great after.

How you guys feel about Cod?

1 serving of Cod = 

.5 g fat
0 carb
26g of protein

Very light fish but powerhouse protein food.

Cod is delicious! Only problem I have with it is reheating it in the microwave makes the entire room smell like fish for a while.

 

[jkitty]

It's not bad and cheap. Im just not a fan of the taste
Cods the same fish they use in everything. Imitation crab. Mcfillet. All that

Imitation/fish sticks/filets etc is usually minced whitefish or pollock. I know the term whitefish is broad but to me a nice fillet of Alaskan cod isn't quite the same. That's like saying a McDonalds burger is the same a fresh ground beef.

 

[6 Rings G.O.A.T.]

I never tried COD.. I always see the rock damn near eat COD in every meal..

 

[Grine]

I never tried COD.. I always see the rock damn near eat COD in every meal..

I can see why.

 

[6 Rings G.O.A.T.]

How you guys feel about Cod?

1 serving of Cod = 

.5 g fat
0 carb
26g of protein

Very light fish but powerhouse protein food.

I never tried COD.. I always see the rock damn near eat COD in every meal..

I can see why.

 

[tdogg2k]

Imitation/fish sticks/filets etc is usually minced whitefish or pollock. I know the term whitefish is broad but to me a nice fillet of Alaskan cod isn't quite the same. That's like saying a McDonalds burger is the same a fresh ground beef.

ajhhh your right
Then yea polluck i dont like. Cod may be straight but i always got tilapia during prep

 

[jhowlett]

I find myself leaning a little forward on squats when I add more weight. Should I take off weight to work on my form or is that a not strong enough core issue?

 

[Grine]

I find myself leaning a little forward on squats when I add more weight. Should I take off weight to work on my form or is that a not strong enough core issue?

Question how is your feet position? Too wide or too narrow?

Knees going forward?

Think about shifting the weight on your back and push on your heel.

Biggest help, point your toes outward when coming from the bottom

 

[calibeebee]

I find myself leaning a little forward on squats when I add more weight. Should I take off weight to work on my form or is that a not strong enough core issue?

Question how is your feet position? Too wide or too narrow?

Knees going forward?

Think about shifting the weight on your back and push on your heel.

Biggest help, point your toes outward when coming from the bottom

Great advice.

Back squats are my biggest weakness. Any other hints and tips as far as form goes?

For me, I can't seem to get past quarter squat depth no matter how little weight I put on. Also, I've never been able to stop using pads with the bar. The struggle is real. Am I positioning the bar too high?

 

[jhowlett]

 

 
I find myself leaning a little forward on squats when I add more weight. Should I take off weight to work on my form or is that a not strong enough core issue?

Question how is your feet position? Too wide or too narrow?

Knees going forward?

Think about shifting the weight on your back and push on your heel.

Biggest help, point your toes outward when coming from the bottom

Shoulder width position. When I go back I imagine I'm sitting to try to keep the weight back but I find myself still going forward. Knees don't go past my toes. Next time I squat I'm going to point my feet out. Thanks 

 

[tdogg2k]

My first time posting something like this, since i just started doing deadlifts.
today the Semi Sumos felt even better than the first day, i could have certainly dont more weight on them.
Also did reg/conv deadlifts and they didnt feel as bad either
getting use to it. getting this mobility a little better

225 semi sumo 5x5
210 Conventional DL 5x5
Hollow Rocks, 3x20
face pulls 3x20
and some abs.

I do Am cardio

i feel like i worked, but not as sore as last time . worked on not rounding my back

 

[Mark Antony]

Yes you definitely need to lower the weight if you can't maintain good posture at higher weight.

If you can't get past quarter and you don't have an injury sounds like you're not over the fear factor of it. Go back to just the bar and do some atg so you're comfy with the motion and follow through. You can stick to parallels as you add weight. Only reason I even stopped atg was tendonitis.

Get the foot position right, usually shoulder width apart, but a few mm in or out depending on your comfort, toes pointed outward. Too inward and your balance will be off, too outward and your ROM is limited. Squeeze the bar, gives you a good feel for the iron and helps balance. No lifting or over exerting by squeezing too hard, but squeeze. Look up some images on where to rest the bar on your back, not the easiest to describe in text. Absolutely no curling in the back/core, keep it steady. Great unintended ab workout as well. No heavy foods close to lifting time (trust me) and breathe easy.

Just from my experience though, stopped squatting at 315x5, bout to get back into it.

 

[Grine]

Great advice.

Back squats are my biggest weakness. Any other hints and tips as far as form goes?

For me, I can't seem to get past quarter squat depth no matter how little weight I put on. Also, I've never been able to stop using pads with the bar. The struggle is real. Am I positioning the bar too high?

So are you not going atleast to parallel? Maybe it's fear? Maybe you not comfortable at the bottom? Get that PVC and practice going up and down. Then get the bar. Keep going there after.

Remember to tell yourself to keep the core solid as going down and gain control. Some people say spring at the bottom and then push up. For me I need to have control the whole time down and up. The spring makes me lose sight of my core.

The bar position is a matter of what comfortable. I was just like you with the pads, Coach told me to shrugs my traps so the bar can rest. Now that my traps has evolved, it provides the stability and cushion I need for the bar. I still shrug upward and place my hands in a position that I can grip for tension coming up. Going too wide or narrow can mess up your squats.

 

[ahat]

My first time posting something like this, since i just started doing deadlifts.
today the Semi Sumos felt even better than the first day, i could have certainly dont more weight on them.
Also did reg/conv deadlifts and they didnt feel as bad either
getting use to it. getting this mobility a little better

225 semi sumo 5x5
210 Conventional DL 5x5
Hollow Rocks, 3x20
face pulls 3x20
and some abs.

I do Am cardio

i feel like i worked, but not as sore as last time . worked on not rounding my back

I see u!

 

[mplsdunk]

Week 3 Ed coen dl done. Much easier than last week. Went to the gym later and ate a 1500 cal meal before.

 

[jon4rd]

Only reason I even stopped atg was tendonitis.

Do ATG squats aggravate or cause tendonitis? That may be my issue. I've been doing ATG since I started squatting and recently got up to 315 with it. Not sure if it's tendonitis but that's what somebody in here thought it might be. Doctors appt Tuesday though to get it checked out