Mine is in my preworkout (gorilla mode)
***Weightlifting Thread***
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Last: 5 days ago by Tex117
Nutricost brand off Amazon. Creatine and a few other things I use that they sell.
As long as it's creatine monohydrate, the brand doesn't necessarily matter. Creatine is inexpensive to synthesize so it should be cheap. I bought two jars of the Nutricost during Prime day so it should last me awhile. The scoop they include does not equal 5 grams though.
I buy the big canister from Optimum Nutrition.
Thanks for the replies. I have about 10lbs to lose on this cut. Once I do that, I'll get another DEXA and start to bulk again - this time I'm going to add creatine to the mix.
I have the same one. Relatively inexpensive and lasts for a loooong time.
CC09LawAg said:
Question for the group - I'm currently cutting weight so it may have had an impact on this, but...
I hit 405 for 5 on squat a month or so ago (pre-cut). Went for 430 for a 5 pound PR yesterday and I got it (questionable on depth, didn't record it). I loaded 455 and unracked it and immediately felt like it was going to fold me.
I find my squat and my deadlift to almost be opposite - I seem to be able to do more reps with decently heavy weights on squats but then I suck at 1RM. But on deadlift I seem to suck at heavy rep work but then I can send it on a 1RM.
Do you think this is likely form/technique related? Maybe weakness in my core/stabilizers? I just really felt like I couldn't even begin my descent on the squat.
Going to eat some humble pie and back off my training max by about 30 pounds and work in some paused reps for technique work - this will have me doing 405 for my singles on my next training block, which I'm much more confident in being able to do even on off days.
Was hoping for a 545 squat this year, but life happens. If I can finish the year at 475, I'll consider it a win. I think I can still get my deadlift to 545, which will get my total to ~1300. Still a ways to go to 1500 but progress is progress.
Haven't really been focusing on my bench too much so I'm hoping I can squeeze an extra 20 or 30 pounds out of that if I have to by prioritizing it more.
Does this warmup seem a little excessive? I'm considering switching to pyramid sets for the last two but wanted to make sure I wasn't going crazy. I guess the calculator is trying to space out the jumps in weight so it's not 185 to 250. As the weight goes up how should the warmup change?
Edit: HOLY PICTURE SIZE BATMAN
That's about what I normally go before squats and deadlifts. Start with the bar and go up with 25's or 45's.
I ran that program for a long time many years ago. It's probably a little excessive but not too bad. You can move through it pretty quick with no rest. Certainly double up the empty bar into one big set of 10 or so.
I do a lot of warm up sets on squats but I keep the reps low (no more than 5-6) and do a tempo pause for the first 4-5.
For years I wasted my time doing a pyramid up with something like 10-8-6-4-2 reps, which isn't terrible but you're wasting a lot of precious energy doing more than 3-5 reps on your warmups - assuming your goal is building strength.
If you're just focused on hypertrophy, that extra volume isn't going to kill your goals but it will limit your top end sets at some point. I prefer to conserve my energy for those heavier working sets but I also like to have a decent progression into those heavy sets to ensure everything feels "okay".
Basically, it's pretty subjective and I think it boils down to your goals; however, when building strength is your primary focus, I think cutting out a lot of the fluff is ideal. Focus on the top end sets.
Just my $.02
For years I wasted my time doing a pyramid up with something like 10-8-6-4-2 reps, which isn't terrible but you're wasting a lot of precious energy doing more than 3-5 reps on your warmups - assuming your goal is building strength.
If you're just focused on hypertrophy, that extra volume isn't going to kill your goals but it will limit your top end sets at some point. I prefer to conserve my energy for those heavier working sets but I also like to have a decent progression into those heavy sets to ensure everything feels "okay".
Basically, it's pretty subjective and I think it boils down to your goals; however, when building strength is your primary focus, I think cutting out a lot of the fluff is ideal. Focus on the top end sets.
Just my $.02
Cheers, thanks all!
That "warmup" seems over the top. I'd personally rather do some other mobility work and jump into a plate on each side.
I generally do 45x5, 135x5, 225x5, and then one set of 3 between 245-265 depending on what my first set is that day.
I do 3 box jumps in between each set.
I do 3 box jumps in between each set.
5 reps for each of those would be quite a bit of work.
After the first couple of 5 rep sets on warm up, I move to 2, then 1 rep as I climb up in weight.
After the first couple of 5 rep sets on warm up, I move to 2, then 1 rep as I climb up in weight.
Personally I'd cut out the 250x5 at a minimum. If you need to do it to "feel" the weight before jumping up 50 pounds, I'd do it for a single.
fav13andac1)c said:
Does this warmup seem a little excessive? I'm considering switching to pyramid sets for the last two but wanted to make sure I wasn't going crazy. I guess the calculator is trying to space out the jumps in weight so it's not 185 to 250. As the weight goes up how should the warmup change?
Edit: HOLY PICTURE SIZE BATMAN
This feels excessive.
I typically do: 1x5-Bar. 1x5-135. 1x3-185, 1x3- 225. And then, depending on whether I'm going north or south of 275. 1x2- 275 (for anything between 280 and 300). If going north of 300 I might do a 1x1-285 (just to feel something heavy).
Thanks again for the varying perspectives. Extremely helpful.
Hoosegow said:
for real... how do I say this, unroll them? Fold the top back onto itself. The pull it down. It will end up being inside out.
This worked so much better than what I was doing previously. Hoose don't you ever leave!
Back in June when CC09LawAg advised me to do a big deload after I got stuck at 255 on squat, my goal as I built back up was to actually reach 255. After that, I would evaluate.
Fellas, I just hit 275 on squat, 315 on DL, and 200 on BP after failing 185 in June (Sets of 5, not 1RM). And I'm going to keep going!
Fellas, I just hit 275 on squat, 315 on DL, and 200 on BP after failing 185 in June (Sets of 5, not 1RM). And I'm going to keep going!
Big dog!
nicely done.
Yeeaaaaahhhhh Buuuudddddyyyyyyy!
What kind of core workouts do you guys do?
texasaggie2015 said:
What kind of core workouts do you guys do?
For abs, I'll do sit-ups on the glute ham raise, often holding a plate, suitcase carries, weighted leg raises, ab wheel rollouts. Not all, but I'll pick something and do 2-3 sets. I also do lower back specific stuff, currently reverse hypers, but sometimes weighted hyperextensions or good mornings.
Leg raises while hanging from my pull-up bar
texasaggie2015 said:
What kind of core workouts do you guys do?
My question to you, is why do you want to do ab workouts? (Because, there is damn near zero aesthetic value for doing them).
heavy squatstexasaggie2015 said:
What kind of core workouts do you guys do?
Just trying to strengthen my core.... is something wrong with that?
Heavy carries (farmer and suitcase)
10andBOUNCE said:
Heavy carries (farmer and suitcase)
suitcase especially.
You can add suitcase deadlifts if you really enjoy punishment
Of course not! Was just pointing out that if it's just for looks, they don't do much.
And, really, if you are squatting, deadlifting, and OHP heavy, you are getting a good dose of "core."
(Not that some additional work can't be beneficial)
And, really, if you are squatting, deadlifting, and OHP heavy, you are getting a good dose of "core."
(Not that some additional work can't be beneficial)
Check out McGill's Big 3. Not core exercises to build visible abs but are for functional core support and help with injury prevention.
Want to mix in 3/4 pin press on my bench this next block to help me with my lockout.
Is this something you typically do in singles? Sets of 5? What % of your max do you use?
Trying to figure out how to program it.
Is this something you typically do in singles? Sets of 5? What % of your max do you use?
Trying to figure out how to program it.
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