Official NCG Weightlifting Brah Post
 

@PancakeBrah @Neighbor @Cashius .. who else?

1RMs boys. Y'all mirin?

Check.. I had to take a week off tho t readjust my sleep sched

I haven't maxed out for 10 years.

It's easy enough to calculate based off of what you rep out if you'd like.

I spent ten years refusing 1RMs because it was mostly show off, injury-inducing nonsense. But then Wendler.

I'd have to do th calc to get my max

don't worry bout it to much

plus spotter ain't always round n I don't like machines or smiths for muscle groups where max would b relevent

the smith machine is entirely bullshit, yes, thank you expert rawn.

stfu you concentric/eccentric confused motherfucker

Lol I'd rather still do negatives than max

To be real for a moment,

I hurt my back deadlifting about 8 months ago. Didn't hurt it while deadlifting, was doing seated rows. But it had to have been from deadlifting with shit form on heavy 1RM's or triplets. And currently been an alcoholic. About two month ago my bench maxed was 285x3. All time squat max is like 275x5 but that was a year ago, just now squatting again due to back pain fears. OHP max is something like 165x3. All figures at a 180~190 bodyweight. Went through a BB phase for awhile though.

I used to curl a plate and a quarter on each side... My biceps still gangsta niggaz

And you still don't get dimes.. Lulz

I bench 800

Also being real:

Take care of your fucking back. It is very important. Form over weight, always. Hit the hole hard or don't lift it. Try not think of it as lifting dead weight off the floor, think of pushing yourself against gravity and standing up. Clench dat ass when you finish the lift and for the love of got do not lean back past parallel (unless you are a fan of snap city). Always keep biceps/triceps loose, they aren't supposed to be doing the lift and are a quick way to tearing one. Shoulders forward. If you have grip problems, use straps. There is no shame in it.

I only know Wendler for 5/3/1 which I did for a year once I moved to Fargo. From what I remember he doesn't advocate 1RM's perse. Well, he does but only prior to starting 5/3/1 to ascertain your training weights off the 1RM percentage. The 1 weeks you should typically do more than 1 rep, and if you do 1 rep or can't manage you deload until you attempt the weight again, hopefully successfully. Does he have a different routine/ideology now?

Yep:

http://www.amazon.com/Beyond-Simple-.../dp/1467580309

He's got AMRAPs and "Joker" sets now. Both optional. Jokers are a 1RM after your Wendler 1RM if you're up for it.

I appreciate the advice, I've read that after fucking my back. I definitely went through a phase of just saying fuck form and getting the weight up anyway possible. Not activating quads, lifting with my back first, etc. Shitty thing is I knew the correct form but my ego got in the way.

Leg presses are so terrible. Do squats. Leg press is okay for maintenance work.

How fast do you guys run a mile?

While you're doing curls in the squat rack I'm doing 23 straight dead hang pullups.

Slowly. When I cut weight last year I went for distance. Any non HIIT cardio under 40 minutes is a waste. Running half marathons on my own time and shit. srs. Brb bench two plate for reps and running 8 miles twice a week. Sadly I'm a fat slob right now.

Tbr when I was younger I tore my biceps tendon doin preachers

When I hit the gym again earlier this year for the first time in a min I fucked it up again

not torn but it's like constantly tight I have to like extend n rotates my for arm w like a 5lb weight between exercise so it Dont totally fuck up


but I still b doin preachers

you have a much greater chance of doing damage on a leg press machine than you do squatting.

I bike ALOT run on occasion

I bike for transpo at times

10 miles on bike used to b a daily thing till recently

315 squat

FUCK WITH ME

horrible elbow

rep 135

LOL

just started sales position at gym

free gym

will be at 275 bench in 3 mos

Dude is right. The general PT public just say that leg press is better because it's easier to slap three plates on each side of leg press and have a client to 50% ROM. Squats take technique, but if done correctly ass to grass they're the king of exercises. They'll wreck you. In a good way.

They're difficult. That's why people don't like them.

pancake how many ATG squats u @ on the 225 level

Here's my Wendler 1RM week.. Maintenance week starts next, always so hard to not lift heavy :(

I had arthroscopic surgery on my shoulder in December of 2010. Long road to even get back to here. Can no longer do dips, hence the pullovers. Anything here that isn't an oly lift is maintenance work:

Shoulders:

Standing Barbell Shoulder Press
Set 1 : 70x5
Set 2 : 90x5
Set 3 : 105x3
Set 4 : 135x5
Set 5 : 150x3
Set 6 : 165x2 <-- Wendler 1RM
Set 7 : 175x1 <-- Joker 1RM
Set 8 : 135x6 <-- AMRAP
|
Straight Arm Dumbbell Pullover
Set 1 : 35x15
Set 2 : 35x15
Set 3 : 35x15
Set 4 : 35x15
Set 5 : 35x15
|
Chin Up (no kipping for you xfit nerds - dead hang only)
Set 1 : 0x10
Set 2 : 0x10
Set 3 : 0x10
Set 4 : 0x10
Set 5 : 0x10

Back:

Barbell Deadlift 412.5 Set 1 : 160x5
Set 2 : 200x5
Set 3 : 240x3
Set 4 : 300x5
Set 5 : 340x3
Set 6 : 375x3
Set 7 : 410x1
Set 8 : 300x8
|
Barbell Good Morning (straight legged, bending at waist - if you don't have proper form, do not do GMs, you will wreck your back)
Set 1 : 80x12
Set 2 : 80x12
Set 3 : 80x12
Set 4 : 80x12
Set 5 : 80x12
|
Hanging Leg Raise
Set 1 : 15 Laps/Reps
Set 2 : 15 Laps/Reps
Set 3 : 15 Laps/Reps
Set 4 : 15 Laps/Reps
Set 5 : 15 Laps/Reps

Chest:

Barbell Bench Press 324.5 Set 1 : 125x5
Set 2 : 160x5
Set 3 : 190x3
Set 4 : 235x5
Set 5 : 265x3
Set 6 : 295x3
Set 7 : 320x1
Set 8 : 235x8
|
Dumbbell Bench Press
Set 1 : 65x15
Set 2 : 65x15
Set 3 : 65x15
Set 4 : 65x15
Set 5 : 65x15
|
One Arm Dumbbell Row
Set 1 : 75x10
Set 2 : 75x10
Set 3 : 75x10
Set 4 : 75x10
Set 5 : 75x10

Legs:

Barbell Squat
Set 1 : 135x5
Set 2 : 170x5
Set 3 : 205x3
Set 4 : 255x5
Set 5 : 290x3
Set 6 : 320x3
Set 7 : 340x2
Set 8 : 255x8
|
Lying Leg Curls
Set 1 : 120x10
Set 2 : 120x10
Set 3 : 120x10
Set 4 : 120x10
Set 5 : 120x10
|
Leg Press
Set 1 : 225x15
Set 2 : 225x15
Set 3 : 225x15
Set 4 : 225x15
Set 5 : 225x15
|
Seated Calf Raise (slow and proper, heavy weight is useless in making calves grow, fellow white guys)
Set 1 : 135x12
Set 2 : 135x12
Set 3 : 135x12
Set 4 : 135x12
Set 5 : 135x12

Right now? Probably two.

When I was a diehard gym rat, which I'll get back to after this alcoholism stage fades, double digits.

Nice lifts, diode.

http://blackironbeast.com/5/3/1/calculator

best calculator in the world by the way. you can add beyond 5/3/1 into standard 5/3/1 with this one, which i like, because their beyond only one is kind of a crapshoot still. i have it as Joker being 5% more than Wendler 1RM and Down set as First set Last

I can do 365x1 on a squat, but hitting the hole is hard right now coming up due to a double groin pull that's been nagging me for 6 months (BJJ problems)

I'll admit I'm a bench bro, though. Did Smolov Jr. for bench awhile back. Shit works, as long as you stretch and supplement enough pulls to combat shoulder pain.

man I have no clue what all those acronyms and names are. the past year I'd just do plyo at the gym, run, and paddle all once a week, no real structure to it. but now that I've recently quit my second job, I've been hitting the weights again. who can hit me up with a good routine to build lean mass/tone?

except BJJ @Diode. I feel you, I pulled my right flexer training in college, very annoying, nagging injury that took a long time to really go away.

Seems as though diode is more active gym-wise right now. But if you're looking for a strength base, google Starting Strength if your just a novice. Or just juice up and do whatever.

yeah rippetoe is good for beginner / intermediate. beginner 5x5 is a great way to learn.

wendler is very much for the advanced lifter.

@oats stay in the 10-12 reps range, hit every muscle (3 for triceps, 2 for biceps etc) and do pushups situps dips abs x100 morning/evening minimum 200 daily and do hiit

If I remember correct NYC looks like a homeless asian man

yea a homeless asian man who squats more than u

I usually hate these threads because everyone is either Mr. Olympia or the smartest person on earth...but I'll participate.

I've always lifted for pure vanity, so I've never gotten into anything below 6 reps. I prefer to use intensity techniques (rest-pause sets, drop sets, partials, super-sets, bands) and a limited amount of sets for each exercise (1-2), all to failure. So a chest day might be...
-pre-exhausting with pec dec for one giant drop set. (160, 130, 100, 70(partials))
-2 drop sets of incline DB (100, 80, 60 all to failure)
-2 Sets of Flat Barbell (205 rest-pause, 205 rest pause then a drop to 135)
-2 super sets of dips, push ups, and band over head pulls

Trying to get as much blood in the muscle as I can.


Split: Chest, Back, off, Light Chest/Shoulders, Legs, Arms, off

Chest, back, and legs being my big days.


Diet hasn't really been brought up but I eat 3 solid, clean meals and 3 shakes per day. Then whatever I want on the weekend.