Weight Lifting/Body Building/Strong Man/Training thread

[Burn Down]

Got back in last week. Still 180lbs, retained all strength, lost some endurance, and def looked flat. But a 300mg cruise of test during my break really saved me. Now on to the quest for 190lbs.

Getting tired of eggwhites for breakfast, anybody have suggestions for good breakfast that is quick and easy?

Wolf

I usually do a protein waffle on non work days... Protein pancake mix, 1 scoop of your favorite protein, a couple egg whites or egg beaters, sugar free syrup.

Work days is a bowl of cereal, Go lean crunch, 3 hard boiled eggs, Chobani greek yogurt and banana. Don't f-ing judge me

 

[zf>allison]

Got back in last week. Still 180lbs, retained all strength, lost some endurance, and def looked flat. But a 300mg cruise of test during my break really saved me. Now on to the quest for 190lbs.

Getting tired of eggwhites for breakfast, anybody have suggestions for good breakfast that is quick and easy?

Wolf

Premade breakfast borritos and freeze them, quick and good with some hot sauce

 

[Dirtymaxx03]

Down to 217lbs. Wish I could have had my BF% measured 10 weeks ago.

 

[FROGMAN524]

I was 283 last thanksgiving and have been down to 200 since June


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[Burn Down]

Bitched out and started my squat program on my days off lol.
low bar
340x5sx1r
330x4sx3r

Deficit deads 3.5" block
315x2sx6r

front squats needed to do 1x20 but only managed 10 and 6 legs are whipped
185x10
205x6

leg press went to hell too...
200x20
290x12

single leg ext non stop
65x6sx10r

sled pulls 6 plates 4 rounds forward and 4 reverse
farmers walk with 2 45's around the gym

stretch and roll feeling super smashed this morning, 4 more days of 300 pound squatting:baby:

 

[Tyler@MP]

Bitched out and started my squat program on my days off lol.
low bar
340x5sx1r
330x4sx3r

Deficit deads 3.5" block
315x2sx6r

front squats needed to do 1x20 but only managed 10 and 6 legs are whipped
185x10
205x6

leg press went to hell too...
200x20
290x12

single leg ext non stop
65x6sx10r

sled pulls 6 plates 4 rounds forward and 4 reverse
farmers walk with 2 45's around the gym

stretch and roll feeling super smashed this morning, 4 more days of 300 pound squatting:baby:

Are you running the Candito squat and bench programs at the same time?

 

[Burn Down]

Are you running the Candito squat and bench programs at the same time?

Sort of...

Main goal is the advanced squat program. I started week 2 last week and on day 5 I got super sick, coming out both ends at 3am, not pleasant. So I started week 2 over again.

I will fit 2 days of benching in as well but it's more of Hybrid between Candito and my normal coach Jesse Norris. Mainly just to not loose to much on my bench with a strictly squatting only program for 9 weeks.

I won't compete again until the end of feb, I will wait until 10 weeks out and jump on Jesse's programing again. He has a been super helpful with technique, diet and prep work for a meet.

How long have you run the 6 week?

 

[DMAXchris]

I lied. Went to the gym down here, hit chest & tricep today. I wanna do legs Friday but my broken toe is saying "No you won't!"

 

[Tyler@MP]

Sort of...

Main goal is the advanced squat program. I started week 2 last week and on day 5 I got super sick, coming out both ends at 3am, not pleasant. So I started week 2 over again.

I will fit 2 days of benching in as well but it's more of Hybrid between Candito and my normal coach Jesse Norris. Mainly just to not loose to much on my bench with a strictly squatting only program for 9 weeks.

I won't compete again until the end of feb, I will wait until 10 weeks out and jump on Jesse's programing again. He has a been super helpful with technique, diet and prep work for a meet.

How long have you run the 6 week?

I finish my 3rd cycle next week and I am trying to decide what to do next. I don't want to stop benching. I tend to lose my gains on bench the quickest.

 

[Burn Down]

I finish my 3rd cycle next week and I am trying to decide what to do next. I don't want to stop benching. I tend to lose my gains on bench the quickest.

You should be able make progress on the 6 week for a long time... How long have you been powerlifting?

 

[Burn Down]

I lied. Went to the gym down here, hit chest & tricep today. I wanna do legs Friday but my broken toe is saying "No you won't!"

Leg ext/hamstring machine bud, probably leg press too if your careful:thumb:

 

[Tyler@MP]

You should be able make progress on the 6 week for a long time... How long have you been powerlifting?

I have only been going at it serious for about a year. Prior to that I was changing programs to often trying to find one that worked for me. This isn't my 3rd consecutive cycle of Candito, I did two straight then tried another program and realized my best results were with the 6 week program.

 

[Burn Down]

I have only been going at it serious for about a year. Prior to that I was changing programs to often trying to find one that worked for me. This isn't my 3rd consecutive cycle of Candito, I did two straight then tried another program and realized my best results were with the 6 week program.

Well a common mistake people make is jumping around with programming. Some of the best will tell you that staying consistent with even poor programming will benefit you more than bouncing around and never putting your heart into any of them.

I have used the 6 week consistently for well over a year making progress. My newby gains are long gone so I'm happy with 5 pound PR's after a training cycle. Elite lifters will be lucky to put 10 pounds on there total in 6 months.

So consistency is key, find something and stick with it.

 

[minerigger]

I haven't been in 3 or 4 weeks. Lower back has been giving me hell. Pretty much hurts all the time so anytime I tighten up my core I wince a little. Pretty sure I'll have to go under the knife to fix it as stretching and rolling aren't doing anything...starting to get pretty frustrated with it really as it makes easy everyday things a huge pain and very drawn out. I'm about to start sleeping in my recliner so I can at least get up and stand up in the mornings, it's a sold 5 min of groaning and alot of wincing when I get out the bed. So to all you hippie dippies...USE GOOD FORM

 

[zf>allison]

Did deads today with the vag grips,
225 for 12
315 for 10
365 for 8
405 for 6
425 for 4,
Felt good, solid form. Loving the grips and sticking with form is a big deal to me and gainz and good form go together.

 

[Burn Down]

I haven't been in 3 or 4 weeks. Lower back has been giving me hell. Pretty much hurts all the time so anytime I tighten up my core I wince a little. Pretty sure I'll have to go under the knife to fix it as stretching and rolling aren't doing anything...starting to get pretty frustrated with it really as it makes easy everyday things a huge pain and very drawn out. I'm about to start sleeping in my recliner so I can at least get up and stand up in the mornings, it's a sold 5 min of groaning and alot of wincing when I get out the bed. So to all you hippie dippies...USE GOOD FORM

Bummer Brock. Hope you get to feeling better soon.

Did deads today with the vag grips,
225 for 12
315 for 10
365 for 8
405 for 6
425 for 4,
Felt good, solid form. Loving the grips and sticking with form is a big deal to me and gainz and good form go together.

Nice Jesse:thumb:

 

[Dirtymaxx03]

Anyone in here have problems with Patellofemoral Pain Syndrome? Specifically Patellar Malalignment? My right knee is suffering horribly.

 

[Burn Down]

Anyone in here have problems with Patellofemoral Pain Syndrome? Specifically Patellar Malalignment? My right knee is suffering horribly.

I found this T-nation article very informative. https://www.t-nation.com/training/no-need-for-knee-painMy right knee gets aggravated from time to time (overuse). I rest it and stretch the crap out of my quads and hamstrings, lacrosse ball where the hamstring attaches to the knee and the glutes, and the top and bottom of the quads. Lots of foam rolling stopping on the sore spots until you want to cry. So far I have been able to squat over 300x3sx3r 4-5 days a week. Knee is sore but usable and not hindering me yet. I also only use SBD knee sleeves no wraps. With that said wraps can help if applied properly, see Duffins video below on how properly apply knee wraps.

[YOUTUBE]p_MaCT0RsFo[/YOUTUBE]

 

[Burn Down]

Lots of lacrosse ball work before getting started today, yesterday the knee wasn't happy, today much better. So warm up and stretch properly!
more Sqauts
300x3sx3r

pause squat 3-5 seconds in the hole and 3-5 in the sticking point, fml my head felt like it would explode, first grade headache after:rofl:
275x5sx1r

good mornings off of pins
135x20

leg press
290x3sx20r

light single leg ext. Probably going to ditch these after reading that t-nation article "there as useful as a gas powered vibrator"
60x4sx10r

 

[dirtydmax]

Hit 540x6 incline leg press tonight with my kid ready to slam the brakes on incase it got away.It was a sloow walk back to the truck tonight on the jelly legs.Check your bp pre and post burndown?