The Official Gym & Fitness Thread

^ damn dude. I get that from dead lifting sometimes. Good to see your pushing it!

 

I've been doing them super setting with squats as my first exercise but all this 5x5 talk today made me change it up so I did squats then deads and left box jumps for last and my legs were toast.

Now I'm lying on the gym floor trying not to look at them so I don't pass out

So much painzzzzz

 

Ouch. Yea that would kill me too. My 5x5 program only calls for 1 set of 5 for dead lifts because squats are so taxing on your legs already, doing 5x5 of both on same day will leave you feeling like you are.

Then the box jumps to boot? That's overboard for me

 

Tell me about it. I was a bit ambitious today...

After I laid there a while I got up and finished my last 2 sets of box jumps though

 

I squat 3x a week now... DL 2x... bench 4x. Keep the reps higher than 1 though... I'd say between 3 and 5. THat's what most "strength" programs are, at least real powerlifting.

Day 1

squat, bench, close grip bench

Day 2

deadlift, squat accessory (like front, or box or w/e), and then bench accessory or another leg accessory

Day 3

squat, bench secondary (like pause or touch and go), tricep accessory

Day 4

deadlift accessory like (deficit, rack pull etc), shoulder press, upper back accessory.

It's tough, but da gainz....

You shouldn't ever do heavy squats with heavy deads on the same day. Really never do them on the same day ever unless it's a secondary movement... but not the primary like deadlift and back squat.

 

good quick HIIT workout for anyone interested... It will make you drip like Niagara Falls

30 seconds exercise, 10 seconds break.

8 times through in order, As Many Reps As Possible (AMRAP):
1. Burpees
2. Box Jumps
3. Push Ups
4. Squat Jumps
5. Med Ball Slams
6. Thrusters
7. Plank
8. Jump Rope

 

Got to hit the gym early this afternoon since I was off work today. There's this older lady that works there, maybe 60 or so. She talks to me every day. Today, as I was leaving she said "you're in here a few hours early!" I said yea, I was off, wanted it get It over with. She says "well, just so you know, you're one of the hardest working people in this place. It's paying off!"



The feels!

 

So did you smash?

 

What kind of question is that?





Of course.

 

Milf wants the D....and D can stand for Derick or Dick

 

That feel when people notice your gains! I did legs tonight as well. I've been doing a lot of strength sessions so today I did some hypertrophy. Good pump on my quads. I walked around flexing and shit fishing for compliments but no one was dtf unfortunately.

 

Dtf down to flatter

 

Somewhat close to what i do and works fantastic,
I just put my buddy on my program i made and he has made leaps and bounds.
He is currently in a second period of the first section and went from 155x10x10 on bench to 205x10x10

 

does anyone know what the USA national 100% raw power lifting records are for 100kg class ?
Most of interest is strict over head press, deadlift and bench. The canadian numbers are attainable, but also wanna know what the usa is incase I'm close to those... as i said incase but it may be unlike

 

on a couple of off days I would spend the evenings climbing. it is crazy how quickly it kicks your butt. I do not have the rock climbing body, but damnit im trying to get good anyway. I maybe have 4 some what challenging routes in me (bely routes, so fairly tall) before i start to cave in

 

I am thin and light so I have that to my advantage. Top rope routes don't wear me out like bouldering does.

 

Here for some advice so please don't kill me. lol.

Anyways, I'm looking into getting stronger and maybe some size to me. I'm 6'0-6'1 and roughly 165-170. Played soccer all through high school and am currently a sophomore in college. I worked out a good bit my senior year of high school and got a bit stronger, got to where I could bench 185 and was weighing about 180 but thats the heaviest I've ever gotten to as far as I weigh and have always had a ridiculously hard time gaining weight. I can workout all I want and have never had the mass to get much stronger, tried weight gainers and everything in high school.

What do you guys recommend as far as a diet/eating plan and for exercises. I've done a good amount of research and always read conflicting arguments. I know I'm asking a lot but would appreciate any help.

I'm a student at UT knoxville and have a 6,000+sq ft gym at my disposal for free and would like to put some use to it, but in the correct way. I know there's gotta be a few of you that had/have this problem as well.

 

At this point, just eat. I wouldn't worry about macros or anything. Just eat. If you're not gaining weight, eat more. Gaining weight is all about eating more calories than you use. Simple as that. And at 6'1", 165, you just need to gain weight.

If you want to actually count macros, do a high protein, high carb diet.

If Zach ever comes back, he'll recommend the 4 day split for a routine. I'm sure someone will come along soon with a link. I'm on my phone and don't feel like finding it. If your form and everything is fine, I say just lift heavy.

Eat big. Lift big. Get big.

Of course, all this is just advice....