Yes, thought it鈥檚 not as good in my experience. Foot placement when you first pull has to be more precise, or else you might miss one of the hooks when you set it down, which sucks and can be dangerous.
I can focus a lot better on the pull when I鈥檓 using pins because I鈥檓 not glancing down to make sure I鈥檓 in the hooks.
I am not yet at the level to incorporate them in the training but from what I hear, a lot of gyms have zero tolerance to them because they bend bars. That is why I asked about doing them from hooks, since the moment arms are differently distributed.
The bars are designed to have a little flex in them especially at heavier weights. Not a big deal at all. Just do it until someone who works there tells you not too.
You added over 30 lbs to your deadlift and over 40 lbs to your bench in less than a month with half-assed training? I'm not saying that program isn't good or anything, but it looks like you can put on strength pretty easy with likely any basic program with any semblance of structure. Especially starting out with an over 1200 lbs. total at only 175 lbs... hell it took me a year to add 40 lbs to my bench and I'm still relatively a newbie.
(12-04-2018 02:42 AM)Jaxon Wrote: ...
When did everyone here reach their physical peak? I'm curious.
I'm will to bet most people here will say the same thing: they have not hit their peak.
We are all making progress here and getting bigger better and stronger constantly. I started lifting in earnest when I was 27. I'm 30 now and I'm stronger and more fit than I was when I started, and I plan to be even better next year. At this rate, I plan to be in better shape when I'm 40 than I am right now at 30.
To be fair I didn't have a spotter when I maxed out at 140kg as opposed to having a good spotter when I maxed out at 160kg on the bench. I probably could have gone a little higher than 140 back in November.
I have been lifting since I was 11-12 and was already benching in the low 300lbs by the time I was 19 (weighing in the high 150lbs). But I spent years actually not doing bench press because of various injuries from sports/military. However, now that I have programmed bench press back into my workouts whilst following sheiko, I think I will have plenty of jumps in my bench maxes; not only do I have a strong baseline, I also have plenty of room for growth.
Earlier, there was a conversation about pairing PLing with other fitness regimes. My ultimate goal is to PL 3-4 days a week and do Brasilian Jiu Jitsu 1-2 days a week. I just have to figure out if my body will be able to handle the strain and if it will be able to recover throughout the week. In my opinion, BJJ and PL is a great combination that can have benefits in both sports. When I was rolling for a bit, I noticed that my strength was a huge factor in my effectiveness. Once more technique comes along, that will be a lethal combination. I imagine doing BJJ would be beneficial for PL as it can loosen us up, improve flexibility and be a source of cardio that doesn't have a ton of impact on the joints.
Anyone here a certified coach or BJJ instructor? Would be good to hear from someone that has expertise in both areas. Or at least someone that already has experience combining these both for a long period of time...
BJJ for sure won't improve your flexibility and isn't light on your joints. Is a great sports but extremely heavy on joints common injuries are: knee, profusion and herniated disks both neck and back, shoulder, ankles. Like all contact sports it is very heavy on your body.
(12-19-2018 04:20 PM)sterling_archer Wrote: I am not yet at the level to incorporate them in the training but from what I hear, a lot of gyms have zero tolerance to them because they bend bars. That is why I asked about doing them from hooks, since the moment arms are differently distributed.
This is true, especially when people use heavy ass weight (405+) and drop the weight down hard on the pins. J-hooks would not really alleviate this, the best way to do this without possibly damaging bars is to use rack-straps, or pull off boxes instead of pins in a rack. Bringing the weight down slowly and more gently is also a good practice but this can be difficult when overloading weight which is a large benefit of doing rack pulls.
Heavy ass rack pulls/block pulls are great for upper back and trap development and also glutes/lockout power. I don't see them as an "advanced" movement like using bands and chains or specialty bars for different leverages - beginners can incorporate them with much benefit I think. Great accessory to your deadlift.
I am also worried about pins as their endings stick less then an inch from the rack; which means if I slam weights down, they could slip out of the hole. Maybe this is what I am worried more than the bent bar.
I don't think this deserves its own thread, so I'll ask it here - For reasons I can't disclose, I won't be able to workout for 4 -6 weeks.
At most, I'll be able to run on the treadmill and do some push ups. I won't be able to actually lift weights though.
Does anybody have any idea of how much strength/progress that I'm going to lose in those 4 - 6 weeks? Is it going to be major, or can I probably get my previous strength/progress back once I start working out again for a month - month and a half?
If you do pushups and pullups especially, the upper body strength/mass loss should be insignificant. I've maintained that for months at a time doing nothing else. If you're squatting/deadlifting heavy right now though, probably going to have some noticeable losses there.
Pretty individual thing though. My bench press seems to be the one lift that really suffers during an extended layoff, whereas the # of dips I can do will barely change. Part of this isn't a loss of strength per say but rustiness lifting in that particular plane/chain of motion.
(12-21-2018 01:11 AM)Uprising Wrote: I don't think this deserves its own thread, so I'll ask it here - For reasons I can't disclose, I won't be able to workout for 4 -6 weeks.
At most, I'll be able to run on the treadmill and do some push ups. I won't be able to actually lift weights though.
Does anybody have any idea of how much strength/progress that I'm going to lose in those 4 - 6 weeks? Is it going to be major, or can I probably get my previous strength/progress back once I start working out again for a month - month and a half?
You will lose a bit after a few weeks, but it will come back very quickly once you start up again. As Trumpian said, pushups and pullups alone will preserve a surprisingly large amount of your upper body strength and size gains. For the lower body you can try doing sprints on the treadmill, or finding a raised platform of some type to do box jumps on. If you're more advanced you can experiment with pistol squats.
(12-21-2018 01:11 AM)Uprising Wrote: I don't think this deserves its own thread, so I'll ask it here - For reasons I can't disclose, I won't be able to workout for 4 -6 weeks.
At most, I'll be able to run on the treadmill and do some push ups. I won't be able to actually lift weights though.
Does anybody have any idea of how much strength/progress that I'm going to lose in those 4 - 6 weeks? Is it going to be major, or can I probably get my previous strength/progress back once I start working out again for a month - month and a half?
In my experience, 3 weeks of drinking and fucking off resting, will result in 50-100 lbs of weight drop on the bar. 4-6 weeks will result in larger reductions. Doing the linear progression should take you about 6 months to regain it.
(12-21-2018 01:11 AM)Uprising Wrote: I don't think this deserves its own thread, so I'll ask it here - For reasons I can't disclose, I won't be able to workout for 4 -6 weeks.
At most, I'll be able to run on the treadmill and do some push ups. I won't be able to actually lift weights though.
Does anybody have any idea of how much strength/progress that I'm going to lose in those 4 - 6 weeks? Is it going to be major, or can I probably get my previous strength/progress back once I start working out again for a month - month and a half?
Much too much gets made of the effects of a couple of weeks, or even a couple of months off proper training. My schedule at the moment means I have trained sporadically over the last 6 months. The odd 2 week period where I haven't trained at all, greatly reduced volume, often only managing to train once, maybe twice per week.
The effect has been that weights I could hit for a max 100% of the time 6 months ago I can probably hit 80% of the time now. The effects of not training for a period, if you have a solid lifting history and are not juicing, are greatly exaggerated in my view. You don't lose 50% of what it took you years to build in a couple of weeks, or even a couple of months.
So apart from MOSVM, who said it'll take me 6 months to get back to where I was, the consensus seems to be that I'll lose some progress but it won't be anything too too major and that I'll be able to regain it back in a reasonable amount of time once I start lifting regularly again when the 4-6 weeks are up. After reading your testimonials saying that push ups and pull ups can actually help lesson the amount of muscle loss in these upcoming 4 - 6 weeks for me, that makes me feel a lot better.
(12-22-2018 03:38 AM)矛likegirls Wrote: Is anyone here on keto diet while training with heavy weights?
In my powerlifting gym they told me that Keto diet for heavy weights training is a bullshit for them it can't work.
I've experimented with variations on the keto diet over the past couple of years. Pure keto I found to be pretty bad for lifting. I had a lot better success with a cyclical keto diet doing two days of high carb on the weekends and strict keto during the week. That was enough to refill glycogen stores. There's also the targeted keto diet where you only consume your carbs in the pre and post-workout windows. It was decent but I preferred the cyclical carbing. That being said, if you're serious about powerlifting and want to add a good amount of size and strength, I wouldn't bother with keto at all. It's more of a weight loss/health optimization diet, it's not meant for bulking.
(12-22-2018 03:38 AM)矛likegirls Wrote: Is anyone here on keto diet while training with heavy weights?
In my powerlifting gym they told me that Keto diet for heavy weights training is a bullshit for them it can't work.
I've experimented with variations on the keto diet over the past couple of years. Pure keto I found to be pretty bad for lifting. I had a lot better success with a cyclical keto diet doing two days of high carb on the weekends and strict keto during the week. That was enough to refill glycogen stores. There's also the targeted keto diet where you only consume your carbs in the pre and post-workout windows. It was decent but I preferred the cyclical carbing. That being said, if you're serious about powerlifting and want to add a good amount of size and strength, I wouldn't bother with keto at all. It's more of a weight loss/health optimization diet, it's not meant for bulking.
Only eating carbs during weekend is fine for you lifting?
Did you try a real keto with 70-80% of fat?
I'm always on keto, when I eat carbs my muscles immediately get bigger and swollen, and I get about 10-11 lbs of weight. So probably my muscles are hungry of glycogen.
Anyway I don't know why when I eat carbs (I still like them) but my mood after an initial boost then became worse during the whole day. That's one of the reason I love keto, my mood is always good.
Can muscles use fat while lifting or they only need sugar? I didn't find a certain answer to this I have read both. For some they can become keto adapted and using fat instead of sugar.
(12-23-2018 10:32 AM)矛likegirls Wrote: Only eating carbs during weekend is fine for you lifting?
Did you try a real keto with 70-80% of fat?
I'm always on keto, when I eat carbs my muscles immediately get bigger and swollen, and I get about 10-11 lbs of weight. So probably my muscles are hungry of glycogen.
Anyway I don't know why when I eat carbs (I still like them) but my mood after an initial boost then became worse during the whole day. That's one of the reason I love keto, my mood is always good.
Can muscles use fat while lifting or they only need sugar? I didn't find a certain answer to this I have read both. For some they can become keto adapted and using fat instead of sugar.
Your muscles can certainly use fat for lifting. It's not like you're going to lose 50% of your strength on a keto diet. But (at least in my experience, and based on my research and the anecdotal results of many others) your performance at the high-end will invariably take somewhat of a hit. Whether this is a strength loss of 5%, 10%, 20% or greater fatigue and increased recovery time likely comes down to individual genetic factors. But it seems to be true for almost everyone who engages in heavy lifting on a keto diet. The only person I've heard claim otherwise is Dom D'Agostino, but even he claims that to achieve that level of keto adaptation takes well over six months, possibly years. I did not do strict keto for that long because I didn't like how it affected my lifting, so I mixed it up.
Basically, think of your body as an engine. It will burn two different types of fuel: fat and carbohydrates. And these two fuels have somewhat different performance profiles. The fat fuel burns extremely clean, meaning your engine will be more reliable and run longer before failing or needing maintenance. The carbohydrate fuel, on the other hand, is cheaper and offers higher performance, but at the cost of gunking up the engine noticeably faster. Being that your body is concerned primarily with performance and efficiency over longevity, it will always prefer to burn carbohydrates for fuel. They are simply a better fuel source by that metric. So if you are regularly engaging in the type of anaerobic activity that places heavy strain on muscle glycogen stores (i.e. heavy lifting) your body will obviously perform better with the fuel it prefers for that sort of task: carbohydrates. A great deal or research and anecdotal evidence supports this idea, and you will find very few serious powerlifters/bodybuilders/strength athletes who advocate strict keto for performance.
There was a really good Joe Rogan podcast a few months ago with Dr. Layne Norton and Dr. Dom D'Agostino basically debating this exact topic. Link here: https://www.youtube.com/watch?v=u93oh9kC-rU
Highly recommend that to anyone interested in this.
Thanks for the video. I know Dominic D'agostino, anyway do you think he is Natural? Because if he is on roids his performance and physique don't matter with keto.
I know very well the difference between fat fuel and carbs, I read books from Mark Sisson, Robb Wolf, PD Mangan and others.
I have read also that keto can prevent muscle loss and they are good for muscle in general.
I'm on keto since 2017. I never had any performance issues in my sport but I did train MMA not lifting. MMA altough requires strength is mostly a cardio effort, for that fat fuel is perfect.
I've had the exact same experience with very low carb diets as Scorpion. Great for burning off fat, but they definitely result in a hit both in weightlifting strength and in sprint/endurance for sports or running if you stick to them for a few weeks or more.
I've come to the same conclusion of doing two high carb days to "reload" for performance as well, but I do them during the week before/around my biggest workout days rather than at the weekend. I figure thats a little better, timing wise. I don't really drink or party much at weekends regularly these days though, so its easy enough for me to stick to low carb for them. If someone is out drinking at the weekend it probably the time to carb up, since it allows dirtier cheat meals that'll go down easier with a hangover.
Carbs do "fill out" your physique. There's no disputing it. Keto works for some but not for others. I've never had issues losing fat so never felt the need to go full-on keto. I naturally gravitate to moderate fat diets anyway. I like my milk kefir, eggs and un-salted butter. However, when I'm really trying to grow I often go higher carb. I find that if your carb sources are clean you don't get crashy, especially if you time the meals properly.