Earlier this week, I eclipsed a 1200 PL total for the first time. I ended up at 1220 - 475/270/475

Feels pretty good to accomplish a long term goal. 1200 was within reach a full year ago, and that's when I first attempted 475 on squat and failed. I then spent the rest of the year cutting so I didn't make any strength gains.

^^I work out right after work, so around 6pm. My workouts end around 7:15-7:30ish, then I get home, chug a protein shake, shower, then make dinner. Dinner is usually around 8pm unless I have something pre made.

Ever since I started eating really clean, I've had more energy so it really doesn't bother me to cook a meal after working out.

A few weeks ago I made a commitment to bulk up from 176 to 187lbs. Since then I've been keeping my regular training, but eating everything in sight and going through a few tubs of ice cream and cookies per week (I'm very active and have a very fast metabolism).

Since then:
- Female boss in her 50's told me I look strong, poked fun at me, although with a serious, impressed undertone, and said I was on a crusade to get jacked.

- Been getting comment after comment - some to my face, some not - about how I'm looking bigger and stronger. Chubby girl friend says I'm (even more) cocky then usual. Family is impressed.

- I've been trying to improve my dancefloor game. I've been more and more shameless with my dancing and I can feel girls sizing me up and checking me out.

- Everytime someone arounds needs to open a jar or lift something, I'm the first guy they look to.

Im 6'. At the beginning of college I was 140 max, and this was while on a hefty dorm food program.

Lived with gym going guys in college, but scraped by on some poon and didnt have the motivation or knowledge to work out.. Did isolation exercises on and off with them.. No gains.. Got fat by trying to gain weight, ssentially a tire around my abdomen.

at 25, decide to dedicate myself to a workout program..

Im 27 now. Been through All Pro, Strong lifts 5x5, Phul, Phat programs.. Shirts I bought just 9 months ago don't fit, great feeling.

175lbs, not SO lean as I've been eating whatever while watching grain intake
and ensuring protein is high.

Max Lifts
Deadlift: 315 x5
Bench: 185 x 5
Squat: 275 x1
Press: 135 x1

Is there a thread around here about analyzing fashion? My muscles aren't big yeah. I'm 6' 2" and they're coming in, but they're still pretty lean. So I'm looking for a look to help accentuate my still scrawny build, though my shoulders and arms are getting pretty fit. I have some broad shoulders.

If any can help with this, I can shoot you a PM for personal discussion on it.

Powerlifting Belt, suede - What color should I get?

Due to joining a summer softball league (Thursday nights), I am going to have to switch up my days for lifting. Currently I am doing a 3-day split (M,W,F). However every other week I have Friday's open and I like to spend my time getting out and gaming.

So my question for the veterans is: Would it be more beneficial to keep the 3-day Monday, Wednesday, Friday split WITH the caveat that I will be consuming alcohol that Friday and since Friday is my Squat/Deadlift day...I will be wiped energy wise. I can limit my alcohol intake to 1 or 2 drinks or even 0. But I do like to have an occasional cocktail while out. My other option is just to workout Monday, Tuesday, and Wednesday. My concern with that is no rest days.

TL;DR: Does alcohol or no rest days affect gainz more?

In your case doing both won't effect you much at all. Softball isn't very physically taxing and drinking 2 drinks a week is nothing. Swing your bat and drink on.

Had a good leg day last night boyos.

Now when I say good, legs are always something I've struggled with and/or foolishly neglected off and on since I started lifting. Finally hit a mere 235 on DL, and on squats I'm embarrassed to admit I'm doing 135 for reps at the moment. This in spite of the fact that my thighs and glutes are yuge compared with some of the high school and college kids I see squatting or deadlifting six plates screaming SOY UNA MAQUINA after each set. Granted, their form is utter shite (and they seem to get off on "spotting" each other through some kind of homoerotic spooning during sets) and I only lift what I'm capable of doing with close attention to strict form. But no worries here, they can enjoy their future herniated discs while I steadily add five pounds each week.

(05-11-2017 11:36 AM)Pollito Wrote:  Had a good leg day last night boyos.

Now when I say good, legs are always something I've struggled with and/or foolishly neglected off and on since I started lifting. Finally hit a mere 235 on DL, and on squats I'm embarrassed to admit I'm doing 135 for reps at the moment. This in spite of the fact that my thighs and glutes are yuge compared with some of the high school and college kids I see squatting or deadlifting six plates screaming SOY UNA MAQUINA after each set. Granted, their form is utter shite (and they seem to get off on "spotting" each other through some kind of homoerotic spooning during sets) and I only lift what I'm capable of doing with close attention to strict form. But no worries here, they can enjoy their future herniated discs while I steadily add five pounds each week.

You're ripping on some kids for lifting heavy ass weights while you only deadlift 235??? Those kids can be taught to better form in a day and maybe lose 50 to 100 lbs while they adjust. It's going to take you a long time to get where they're at with your 5 pounds per week and your attitude.

(05-11-2017 11:36 AM)Pollito Wrote:  Had a good leg day last night boyos.

Now when I say good, legs are always something I've struggled with and/or foolishly neglected off and on since I started lifting. Finally hit a mere 235 on DL, and on squats I'm embarrassed to admit I'm doing 135 for reps at the moment. This in spite of the fact that my thighs and glutes are yuge compared with some of the high school and college kids I see squatting or deadlifting six plates screaming SOY UNA MAQUINA after each set. Granted, their form is utter shite (and they seem to get off on "spotting" each other through some kind of homoerotic spooning during sets) and I only lift what I'm capable of doing with close attention to strict form. But no worries here, they can enjoy their future herniated discs while I steadily add five pounds each week.

We all need to start somewhere - you will only progress from there, but you need to fix your attitude. Someone who can only squat 135 shouldn't be trashing on dudes moving 6 plates. They may or may not have bad form, but thats irrelevant. Your comments seem to come from a place of bitterness and jealousy.

Also the "homoerotic spooning" you speak of is actually how you spot a squatter. You get right behind them and basically straddle their back side so if they get stuck or start to fail the lift you can scoop under their arms and help them up to rack the weight.

Just started my Stronglifts 5x5 program today. This made me realize how weak my legs are. I have no problem doing bench presses - I could do a hundred of them, but my upper thighs hurt after a few squats. Hopefully it'll get better with time.

(05-11-2017 01:35 PM)General Stalin Wrote:  

(05-11-2017 11:36 AM)Pollito Wrote:  Had a good leg day last night boyos.

Now when I say good, legs are always something I've struggled with and/or foolishly neglected off and on since I started lifting. Finally hit a mere 235 on DL, and on squats I'm embarrassed to admit I'm doing 135 for reps at the moment. This in spite of the fact that my thighs and glutes are yuge compared with some of the high school and college kids I see squatting or deadlifting six plates screaming SOY UNA MAQUINA after each set. Granted, their form is utter shite (and they seem to get off on "spotting" each other through some kind of homoerotic spooning during sets) and I only lift what I'm capable of doing with close attention to strict form. But no worries here, they can enjoy their future herniated discs while I steadily add five pounds each week.

We all need to start somewhere - you will only progress from there, but you need to fix your attitude. Someone who can only squat 135 shouldn't be trashing on dudes moving 6 plates. They may or may not have bad form, but thats irrelevant. Your comments seem to come from a place of bitterness and jealousy.

Also the "homoerotic spooning" you speak of is actually how you spot a squatter. You get right behind them and basically straddle their back side so if they get stuck or start to fail the lift you can scoop under their arms and help them up to rack the weight.

Noted. I am impressed that a guy 20 years old is lifting that much, and in retrospect I have to admit I'm in no position to critique form as virtually a complete novice when it comes to legs. Will continue chasing gains with a more open mind.

(05-11-2017 02:15 PM)Rawmeo Wrote:  Just started my Stronglifts 5x5 program today. This made me realize how weak my legs are. I have no problem doing bench presses - I could do a hundred of them, but my upper thighs hurt after a few squats. Hopefully it'll get better with time.

It does. It shouldn't take more than a week or two for you to get used to them and for the soreness to go away completely.

When I first did a squat workout eight years ago, I couldn't walk for four days. I only did 75 lbs for three sets of five.

Now if you put 75 lbs on my back I wouldn't even notice.

Hi. I weight 77kg. I go to the gym just to keep myself in shape and the post-workout buzz. Here are my current stats all 0NE rep max.I'm 26 years old and 178cm.


Bench- 100kg
Squat- 180 kg
Deadlift- 170kg
One Arm dumbell row 42.5 KG
Overhead press 70 kg

(05-11-2017 01:35 PM)General Stalin Wrote:  Also the "homoerotic spooning" you speak of is actually how you spot a squatter. You get right behind them and basically straddle their back side so if they get stuck or start to fail the lift you can scoop under their arms and help them up to rack the weight.

I always found this utterly retarded. Just dump the weight.

Not directed at you GS.

I have a question that might sound stupid, but let's say that I have a barbell that weighs 45 pounds. My next workout is 50 pounds. The smallest weight plates are 5 pounds. It means that the only possible solution is to put a plate on just 1 side. How do you do that?

Do 55.

(05-12-2017 06:17 AM)king bast Wrote:  Do 55.

I'm following the Stronglifts 5x5 program and have to increase only 5 pounds per workout - so I'm afraid I can't do that.

Get some washers or chain from a hardware store to make up the 2.5 per side.

(05-12-2017 07:10 AM)Bluey Wrote:  Get some washers or chain from a hardware store to make up the 2.5 per side.

That's good - I live 200m away from the hardware store and they sell chain in small increments - I'll give it a try.

You could also spend more time at a given weight, and simply work on increasing your total number of reps. This will build strength and muscle. Say you can do overhead press for 5x5 @45lbs, but 55lbs would prove too much to hit your sets/reps, then you could work up to 5x10 or 10x5, then make the 10lb jump more comfortably.

(05-11-2017 09:07 PM)redonion Wrote:  

(05-11-2017 01:35 PM)General Stalin Wrote:  Also the "homoerotic spooning" you speak of is actually how you spot a squatter. You get right behind them and basically straddle their back side so if they get stuck or start to fail the lift you can scoop under their arms and help them up to rack the weight.

I always found this utterly retarded. Just dump the weight.

Not directed at you GS.

What if you're squatting 405 ? If you're not in the right kind of gym to dump the weight, that will do some damage, not only to the floor but possibly to yourself if that bar rolls foward when it hits the ground/rack.

(05-12-2017 12:09 PM)Mjölnir Wrote:  

(05-11-2017 09:07 PM)redonion Wrote:  

(05-11-2017 01:35 PM)General Stalin Wrote:  Also the "homoerotic spooning" you speak of is actually how you spot a squatter. You get right behind them and basically straddle their back side so if they get stuck or start to fail the lift you can scoop under their arms and help them up to rack the weight.

I always found this utterly retarded. Just dump the weight.

Not directed at you GS.

What if you're squatting 405 ? If you're not in the right kind of gym to dump the weight, that will do some damage, not only to the floor but possibly to yourself if that bar rolls foward when it hits the ground/rack.

Start training at a real gym with bumper plates.

The bar will never roll forward if you dump it behind you.