What are /r/weightroom's favorite Products & Services?

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Yeah, the wall of references reeks of "Google dump". Which sucks because (a) it seems almost certain that /u/Pejorativez hasn't read them all; and (b) even if he/she has, the goal of an "actually, that's not true" post should be to bring out a few important and convincing references and explain their relevance, not to bury the reader under an avalanche of resources that nobody is going to read.

Edit: Yeah, first random link I clicked on has no discernible connection to nutrition timing.

My blender bottle has a rounded bottom and it's a shame it took humanity this long to solve the powder in the corner problem.

Fun look at something we probably take for granted.

Edit: this is the one I use - https://www.amazon.com/BlenderBottle-Pro45-Extra-Large-Shaker-Bottle-45-Ounce/dp/B01DPMY10O/ref=mp_s_a_1_16?ie=UTF8&qid=1531401078&sr=8-16&pi=AC_SX236_SY340_FMwebp_QL65&keywords=blender+bottle

Bret Contreras's Strong Curves is probably the best for female-centric programs for those women who want something with more legs and butt focus.

Hey everyone. After about a year of research and coding, I've made an Android workout app which many of you might find handy: https://play.google.com/store/apps/details?id=com.maxworkoutcoach.workouttrainer.workouttrainer Essentially it lets you follow Starting Strength, StrongLifts, GreySkull, Wendler 531, and PPL. I'd love some feedback on anything that will improve the app. Let me know what you think!

Going to An Evening With Eddie Hall tonight. I'm going to take along my copy of his autobiography and if I get a chance to get it signed, ask him to write: "To Bob. Why are you so tiny?"

>Zerchers HURT!

Just use some elbow wraps like these and it won't hurt. (German link, but I'm sure you'll find it elsewhere too).

Also unracking zerchers in a power rack will allow you to get into a good and tight starting position unlike zerchers from the floor where you have to wiggle yourself into it and have to get tight in the shittiest position there is.

While I think the evidence to support this stuff is pretty minimal in terms of meaningful injury prevention/etc., I think there's something to be said for doing shit that feels relaxing and lowers perception of pain.

For people into this stuff, besides a lacrosse ball and foam roller, I recommend having a plain tennis ball as an easier start to areas that are super tight, as well as something like this, which provides a much larger surface area that is really helpful for stuff like hamstrings and other areas where such concentrated force doesn't make as much sense.

Thanks dude

> Is there a reason for the heels together technique when coming back up and jump/hopping? Can't say I have seen it like that before

It makes the transition to the next burpee easier. My feet are already under me, whereas with a wide stance I have to course correct the feet on the way out.

>Which weight vest you rocking? Been looking for one and can't decide what brand to pull the trigger on as far as comfort and durability.

This one

It was a total goat rope to get it. Screwed up the shipping twice. But it answers the mail for an 80lb vest.

FYI, there are some CNS tap tests for Android and probably iPhones, so that you don't have to do something as ridiculous as counting pen marks on a piece of paper. The one I linked has graphs for monitoring the trend and such.

is the mother still alive? Kittens learn a lot via playing with their mother.

Can always buy something like this its not perfect, but its better than nothing.

Time for me to shill https://cronometer.com/. Clarence Kennedy made me aware of this tool. I always found tracking what I eat to be dreadfully boring, but this tool actually makes it both fun and easy. Seeing the micronutrients of everything I eat is actually pretty cool.

Last free Sunday before starting radiology residency. Lots of nervous excitement. I’m dreading what will no doubt be tough adjustment period switching to lifting after work when the gym is packed and I’m not used to it.

There’s a Gold’s Gym at the medical center, but they seriously don’t have any way to do neutral grip pullups. Chin-ups destroy my forearms and elbows. I was thinking about buying these handles from Amazon, has anyone used something like these before?

https://www.amazon.com/dp/B088BRQFL6/ref=cm_sw_r_cp_api_glt_fabc_FR0QX22R5AT6NGS86Z7J?_encoding=UTF8&psc=1

This book does a really good job of explaining the impact of less than 7 hours of sleep a night (TLDR it will kill you early)

Here's a metastudy with many (many) footnotes on sleep duration and mortality.

Just for longevity, this makes sleep at least as important as exercise for mortality.

(Source: I work in the sleep industry)

Hey everyone. I've posted here before and received excellent advice so posting again.

I've made an Android/iOS workout app which many of you might find handy:

Android version

iOS version

Essentially it lets you follow programs such as

• Starting Strength

• StrongLifts

• GreySkull

• Wendler 531

• nSuns 531

• Lvysaurs 448

• Madcow 5x5

• Texas Method

Furthermore, it lets you create your own custom workouts!

I'd love some feedback on anything that will improve the app. Let me know what you think!

Random thought/observation: I know a lot of the guys here wear Levis 541 "Athletic Fit" jeans.

It's funny/annoying that the models they have wearing the jeans are definitely not the "athletic" guys the jeans are cut for. They just look slouchy and slightly baggy in most shots.

I mean, I know how they fit -- but it'd be nice to see them on someone who actually squats. You don't get an accurate preview at all.

Thanks man, here's the link :

Super Squats

I added the link in the review too.

You're correct:

> Power performance is primarily dependent upon the phosphagen system. When sufficient rest is not taken between resistance training sets, energy production shifts to emphasise anaerobic glycolysis, resulting in a lowered intracellular pH and substantially depressed power-producing cap- abilities (de Salles et al., 2009; Iglesias-Soler et al., 2012).

Did one million billion sets of pressing and accessories yesterday and to my great surprise my shoulder is worse lol. The pain combined with loud cunty neighbours made for shit sleep, so there is probably gonna be some serious napping today. GG is going good tho. Keep adding reps or KGs.

Rambling about non-lifting stuff ahead:

re-discovered tortilla wraps. Damn they make it easy to stuff down large amounts of chicken breast and broccoli. They are pretty high in calories, but whatever, I dont plan on staying 87kg forever.

Watched Westside Vs the World yesterday (thanks NordVPN) and i really enjoyed it. The first half with mostly history was really interesting but the drama not so much. Place really was a madhouse back in the day.

Moving is bullshit, but for some reason i seem to do it like once a year. Hope to keep the new apartment for at least 3 years once we're moved in. Only major stuff i have is my record collection, bed, and the remains of a home gym. GF on the other hand has a disgusting amount of clothing. Im not to worried by the moving itself, but all the small stuff around it creates a lot of stress. Changing address, talking with ISPs, electricity providers, bank, renting a van, insurance, scrubbing down the old apartment... and of course the move itself has to happen the weekend some friends of mine actually play in this town for once. At this point i just wanna get it done and be finished with it.

GF started uni yesterday, and already complained she doesnt get to see me as much. Guess she will eat her words once im out of a job in two weeks lol. Been to a few interviews tho, so maybe i wont be a lazy bum living off daddy state for too long.

>any moderate intensity activity while on her period

This might be a bit TMI, but while on your period is really hit and miss. Depending on your flow and what you use (tampons, pad, cup) can make exercise really uncomfortable. If your wife goes to a public gym, tampons/cups/pads can leak; you can see the pad outline in tighter clothes. All are embarrassing. Think about lifting with a runny nose, that's what it's like to lift when you're on your period. Except, you can't wipe your nose. I typically skip the gym the first and second day of my period as that's when it's the heaviest and has the highest probability of leakage. (This means: spandex + any significant weight deadlifts/squats + period = no good)

Exercising around the actual period is great though. If I don't, I get cramps and just don't feel well. The frustrating bit is that some months I'll have normal energy, or lots of energy or no energy. I haven't been able to pin point what causes it and it's really obnoxious as it really interferes with my workout. My diet is good, but I think I need to add carbs in during one of the phases (I eat mostly protein + fat) which will help with energy, strength and the cravings.

Not sure if your wife has a period tracker, I use this one and it comes with a boyfriend/husband option: https://play.google.com/store/apps/details?id=com.period.tracker.deluxe&hl=en

Hey everyone. After about a year of research and coding, I've made an Android workout app which many of you might find handy: https://play.google.com/store/apps/details?id=com.maxworkoutcoach.workouttrainer.workouttrainer Essentially it lets you follow Starting Strength, StrongLifts, GreySkull, Wendler 531, and PPL. I'd love some feedback on anything that will improve the app. Let me know what you think!

On team Android I have been using Fitnotes - Gym Workout Log. It allows you to put any exercises you want any number of reps/sets, and will run a timer between sets. Also gives some basic analysis/tracking.

FitNotes - Gym Workout Log

I was actually surprised that it took 13 hours for someone to ask.

http://www.exrx.net/WeightExercises/OlympicLifts/JumpShrug.html

It's the initial movement of the hang clean. It is the movement that generates the most power and it's excludes the more technical aspects of the clean.

For more reading: https://www.researchgate.net/publication/262729800_The_Jump_Shrug_A_Progressive_Exercise_Into_Weightlifting_Derivatives

>this exercise should be consid- ered as a primary exercise to train lower-body power and complement other exercises used within the strength and conditioning program. Because of its ability to produce high levels of force, velocity, and power, this exercise may be implemented in various phases throughout the training year.

When you find your core to be holding your lifts back--though that can be difficult to judge. I normally do all my warmup sets (squats, deadlifts) without a belt and then put it on for my work sets. It helps both, but helps more with squat.

I just tried my entire DL workout today without a belt or chalk (exclusive of my missed 585 lb. PR). The lack of chalk made a bigger difference than the lack of a belt.

So apparently I can put straps around my arms, lift less weight and make MORE gains?

600lb Deadlift here I come.

I can't find "flye" in any dictionary. But this entry for "fly" includes: > (Engineering / Mechanical Engineering) the horizontal weighted arm of a fly press

People also sometimes refer to a DB fly as a "butterfly," which is a logical etymology for the term, but it may not be the correct one.

SS is a great start, but I definitely agree that after the weights get heavy enough it just become painful to go to the gym and squat heavy every time. I spent a lot of time program hopping, which wasn't that productive. I can recommend the greyskull lp (https://www.scribd.com/doc/192081024/Greyskull-LP-2nd-Edition), which is similar to SS but only two days of squatting a week. You could also try the Texas Method as I did. I personally prefer full body programs so thats why I recommend those, but I also enjoyed candito's linear program (can find on google). Damn, even writing this is reminding me of how much I program hopped, I feel like an idiot. Honestly just find something that motivates you and that you can edit as you go and stick with it, thats why I chose the Texas Method and I am happy with the result.

As far as my 380 squat, I mainly attribute it to a peaking program written by a powerlifter that I met at the gym. When I had originally set my goal for the meet it was only 335, but throughout the peaking cycle the weights kept flying up so I kept increasing them. There is really something magical about dropping the volume and increasing intensity over time, which is something that beginner programs don't have you do. Keep building that base with whatever program you pick and if you ever decided to peak for a meet you will probably be pleasantly surprised with what you can do.

For the pain on the back end - have you tried a bidet?
Fitted out my bathroom with one of these during the great TP shortage of ‘20 and I’ll never own a toilet without one again.

I'd been eyeing a Titan log for a while and had planned on using my birthday and Christmas Amazon monies to finally pick one up, but I got tired of their inventory/stock issues and blew most of the money on a bunch of other neat stuff which started rolling in last night.

Fitness*y* things include:

• veterinary linment: if it works for horses, it'll work extra-good for people
• a lumbar spine decompression thingy: so I can get more bendy
• Rehband compression shorts: cause all of my progress is actually just the result of more supportive gear

I'm using a piece of a blast strap, but you could use a tow strap from an auto parts store like this or use the Ironmind stuff

The Art of War

The Bible (don't look at it as a religious thing)

And funny enough there used to be these series of books about cop stories. Called shit like "Real Cop" that were short stories from different squads. Damn entertaining. I read lots of those.

I can tell you what I'm doing right now, though it has more to do with what works with my life and interests as opposed to an optimized progression.

• I do BJJ 4x/week, two classes and two open mats. I get good conditioning from open mat, the classes are more about skill acquisition.

• I typically do sprints 1x/week and basically do random interval schemes, like the ones I linked from the Crossfit Football WODs. I have a hard time measuring progress with these because I use a measuring app instead of a track so I'm not sure how accurate the distances are.

• I use a bicycle as my primary form of transportation so I get my LISS that way, sometimes I go on longer rides for fun. Honestly I probably should go on a longer trail run once a week or something. But bike commuting is a great way of fitting it into my life because I don't have to set aside special time for it.

• I do a Crossfit-style metcon three times a week after my lifting. I love the Invictus Fitness WODs.

Does that help any?? I have pretty nonspecific goals in terms of conditioning, basically "be 'in shape'" "don't be fat" and "don't gas in BJJ tournaments". So I don't put a ton of effort or rigidity into programming and progressing. I just make sure to do it and push myself in my training. It's more like a "WOD" for me than a program. Over the years I've randomly set goals that focused my cardio, like registering for a race and having a particular pace goal for that date, and then my training became more specific and less well-rounded for a period of time.

Hi all, I developed this app which lets you track Starting Strength, Wendler 531, Greyskull, StrongLifts and more. I wanted to get your feedback on this. Any suggestions/criticism would be greatly appreciated!

Hey everyone. After about a year of research and coding, I've made an Android workout app which many of you might find handy: https://play.google.com/store/apps/details?id=com.maxworkoutcoach.workouttrainer.workouttrainer Essentially it lets you follow Starting Strength, StrongLifts, GreySkull, Wendler 531, and PPL. I'd love some feedback on anything that will improve the app. I've posted on the daily thread before and have had some very nice suggestions. I am already working on more variations for 531 and would be added very soon. Also, warm up sets would be introduced as well. Let me know what you think! Any suggestions for programs I should have? I am myself very much into lifting and a lack of app for 531 and Greyskull prompted me to work on this.

Personally I'm testing white noise at the moment, as a way to prevent my mind from thinking about a million things, when I want to fall asleep. I'm using this app but I imagine there are tons of others to generate white noise with your phone. Just remember to put the phone in flight-mode, so you won't be woken up by notifications of a new facebook message.

Lost a PR deadlift on grip.. The bar clears my knees easy and my hands get to my legs and it's like them coming in contact pries my hook grip open. It's been a nagging issue for the past few weeks and I honestly can't remember how I got around it beforehand.

I finally got it on video last night and it's pretty visible here. Is my grip just that weak or is there something that could be fixed here?

Heres a 315 warm up I pulled if anyone could use that

Thanks folks

Quite a bit. In this study, the female weightlifters produced more power in a 30% mid thigh pull than a standing countermovement jump. Could be that this is a great power exercise or that they perfected technique so much that it flipped what produces more power (Oly lift vs. Jump): https://www.researchgate.net/publication/7481768_Force-Time_Curve_Characteristics_of_Dynamic_and_Isometric_Muscle_Actions_of_Elite_Women_Olympic_Weightlifters

I ran something similar to this (based on the template from his Encyclopedia of Modern Bodybuilding) when I worked as a PT (and virtually lived at the gym). If you've got the time and inclination it's perfectly doable as a natty lifter. I added 20kg to my frame in just as many months.

Wod Timer

I like the versatility of the EMOM timer (different interval timing from 30 sec to 3+ min) with halfway, 10 second, and 3-2-1 sounds.

If you like figure 6's, I'm still a big fan of the Harbinger ones. The figure 8's? Cerberus.

Only $127 on Amazon right now with free shipping.

Might be late to the party, but....

INSTA POT ON AMAZON PRIME DAY - $58.99

Just picked mine up, heard they are life changing for prep and bulk cooking. I know it's a bit early for Foodie Friday, but anyone got some good recipes or suggestions for meals to try it out with?

Hey everyone. After about a year of research and coding, I've made an Android workout app which many of you might find handy: https://play.google.com/store/apps/details?id=com.maxworkoutcoach.workouttrainer.workouttrainer

Essentially it logs your workouts and automates your increment and deloads.

I'd love some feedback on anything that will improve the app. Let me know what you think!

Merry Christmas and happy holidays! :)

yesternight i noticed my new gym got a trap bar - i always wanted to try out one of these! so after squats i tried to find my trap bar DL training max. didn't do much deadlifting in the last few years though, mostly snatch and clean grip pulls and some romanian deadlifts at relatively lighter weight.

70kg (bodyweight) for a triple, easy. 100kg, no problem. 120, 130, 140, ..., 160 easy, 170kg still easy, but i'm starting to feel it. next 180 - my previously max convential DL - but there's no space for plates on the bar anymore; i unload everything, get a second set of red and blue plates from the other rack, reload and go for it. it's surprisingly heavy. a triple is probably out of the question, i don't even attempt a second pull. seems like my previous max is still the cut-off here; even though trap bar DLs are supposed to be slightly easier but well, i didn't do heavy deadlifts for years, so it's not really a surprise. it's hard to tell from the video, but is my back straight? i get me one of the staff and ask him for a form check. i pull a second time, feels better than the first but still, a single is all i can do. staff formchecker says form is good.

here's a video of the lift

i never claimed to be a smart man, and if i did, i apologize.

GZCL J&T 2.0 day 3. Everything with 90 s rests. Liking it a lot. Lots of low weight high reps, unless im doing something wrong

It's like NSUNS with the edge taken off.

Also digging all my music. Such as wolfheart YouTube music really opened up a lot of music for me.

https://music.youtube.com/watch?v=-UMlTRanOOg&feature=share

Not a great replacement for squats (just because you're never going to get as much knee flexion), but definitely a solid replacement for regular DLs, assuming you don't plan on competing in powerlifting.

I'm sure no one here needs science to tell them this, but trap bar DLs are more knee-dominant. However, that doesn't mean they don't still train your spinal erectors and hip extensors hard, and it also doesn't mean they train your quads as hard as squats do.

This study found that that peak knee moment was about twice as high with 80% 1rm for trap bar deadlifts, and peak hip and spinal moments were about 10% lower. Quite a bit harder for the quads than DLs with a straight bar (but probably still nowhere close to maximally challenging. If memory serves, the peak knee moment with the trap bar was only about 1/3 of the peak knee moment when squatting in some of Escamilla's research on similarly well-trained subjects), and a little easier for the back and hips, but not a huge difference.

This study had EMG findings in line with the joint moments in the first study (slightly higher quad EMG, slightly lower hamstrings and spinal erector EMG). Furthermore, trap bar DLs allowed for higher peak power and peak velocity (peak force too, but while the difference was statistically significant, it's probably also practically meaningless), so the "general" training effect for transfer to sport may actually be superior for trap bar DLs.

Certain brands of protein were (at least at one time) found to have high amounts of heavy metals (not the Slayer kind) in them. Muscle Milk won the "Having a bunch of lead in it" medal IIRC. That's the only reasonable explanation I can think of for what he meant. Here's the first semi-reputable article I found; I admittedly didn't look too hard.

I train using Sheiko. Here is a spreadsheet I made.

https://docs.google.com/spreadsheet/ccc?key=0AmXLUXLcK55HdGJ2bFBoNFY5QVZLdDhReGFfMU9TREE&hl=en_US

I did 4 or 5 months of sheiko and made my own 1 month peaking cycle for the meet.

When I cooked the wings last night I loaded them onto two cookie sheets with wire racks in them and roasted them in my (full size) oven. 30mins at 275F, then crank up the heat to 400F until they are crisp.

If I was cooking for a crowd I would have done them on my grills (I have 4 in my back yard right now), but with a constant higher temp (to cook them quicker).

There’s only one thing that I miss from my time in mid-90’s Buffalo and it’s 10c wing nights at Duffs. You could gorge yourself silly on really good wings without breaking the bank or having to do a bunch of work yourself.

One option for belt squats is to use a dip belt and landmine off of blocks.

If you're in a home gym you can use ankle straps to interface with the landmine bar, or drop a few bucks on something like this :)

^(/r/homegym, lets goooooo)

Yeah, you can't go wrong with Kenji's recipes. If you don't have it already, I highly recommend his cookbook. You don't get it so much for the recipes in it (as most of his recipes are available on-line) but for the deeper understanding as to why recipes work and the little things you can do to really up your cooking game.

Have this same problem. You need to go down in shirt sizes and get a collar extender. Can get one for like $5 at a retail store or amazon, gives you about an extra inch. A real lifesaver for those of us with disproportionately thicc necks

For reference: https://www.amazon.com/Comfy-Clothiers-Collar-Extenders-Shirts/dp/B00WFGO51W/ref=sr_1_3?ie=UTF8&qid=1508333907&sr=8-3&keywords=collar+extender

Thanks man! I'm taking civil: structural (not SE). I'll be watching videos for online courses; I learn well getting lectured at. I'll be taking a couple days off, probably. I'll have to take the exam about 3 hours away from home, so I'll have to get a hotel room the night before.

I can highly recommend the reading plan we did this year out of the book Foundations by Robby Gallaty. It's about 2 chapters a day, 5 days a week. The journaling with that has also been awesome. You just don't read the Bible the same when you're actively looking for something to journal about as you read; it's much more intentional. It doesn't cover every single verse, but you get the meat of the Bible. The information is available for free as well through the Replicate app.

Does anyone have any meal prep containers they would recommend? Preferably, they would be divided and leak proof. I've seen these recommended a lot, but they don't appear to be leak proof. If there aren't other affordable "bulk buy" options then I will likely go with these.

I currently use some leak proof containers from BB&B for leftovers, but want to start meal prepping and would like to get some decent containers for transport to work, etc. without having to do dishes more frequently to get containers ready.

Hello all, I developed this app for GreySkull, Starting strength, Wendler 5/3/1, and a few other programs: https://play.google.com/store/apps/details?id=com.maxworkoutcoach.workouttrainer.workouttrainer I wanted your feedback on this. I have posted this before and have received excellent suggestions which I am working on.

try this spreadsheet for 5/3/1.

i use strstd for the handy graph feature, and the spreadsheet to calculate cycles.

I stumbled across this little gem where someone made a plan combining 5/3/1 and Smolov Jr.

I think I'm going to start it next Wednesday.

AFAIK, you at least shouldn't regress in your OHP if you are progressing in your Bench.

We can do it together and see what happens. I'll do 1RM tests on OHP and Bench over the weekend to get a baseline.

Lol, this guy is full of so much shit.

"fuck your science and statistics, here's what my biased anecdotal experience says must be true"

Also, intermittent fasters can't be big? Dude has obviously never heard of Martin Berkhan.

Needs to pull his head out of his ass.

This may be a bit of a controversial post but there are some studies that seem to suggest the ideal bulk/cut cycle is done over a 4 week period. So a two week bulk and a two week cut.

If you're curious here are the studies.

Stronger by Stupid - Squat day

Returned to my gym for squats and was not surprised to discover it was far less crowded at 8am on a Sunday. I was however VERY surprised to find out how much easier squats and deadlifts are on a proper plywood platform as opposed to 3/4" EVA foam over concrete. Also, it's really nice having a mirror to watch yourself in when lifting. Looks like I have some work to do on my home gym.

Workout went really well and I wound up going quite a bit heavier than initially planned on both squats and deadlifts.

I have a set of straps from Ironmind, which are great, but a few months ago I bought a set of Cobra Grips and I find myself pretty much only using those now.

Today is my rest day for the week. I don't usually take voluntary rest days often, instead I prefer lifting every day, in some capacity, which is why I will only lift for ~30 minutes each time. I took a 2.5 hour shelf exam this morning and now I feel like doing absolutely nothing except video games and I may read from this medical textbook that is phenomenally well written. Ironically, I am assigned to make questions from it every month or so and used to think the text was bad, which I think was more of a manifestation of I didn't want to do any type of assignment that was not pertinent to my rotation at hand. But now that I'm reading it for the sake of learning I'm finding it fascinating. Weird how that works.

Anyway, tomorrow I should hopefully get back on the wagon for some swings.

Where do you guys buy micro plates? Found this on amazon, but wondering if they would fit on the barbells in my gym. Also Jesus 30 bucks for 1.25 lb plates?!

https://www.amazon.ca/Olympic-Fractional-Plates-1-25-Pair/dp/B01KHA2N66/ref=sr_1_1?ie=UTF8&qid=1511880860&sr=8-1&keywords=2.5lb+plate

I've got a silicone band, too - it was like $10 on amazon. My wife and I got them for scuba diving, and I started wearing mine to the gym.

I also wore my regular band once - I forgot to switch it out and didn't realize it until I felt the metal-on-metal contact while gripping the bar. Put a couple of dings in it. Whoops.

We just got one. I like it a lot more than my old electric pressure cooker, which I was always convinced was going to punch a lid-sized hole in my ceiling.

I found this recipe for carnitas and decided to disregard everything and just make it with pork shoulder and half a bottle of Mojo Criollo (don't buy it on Amazon, just check the Mexican aisle at the grocery store).

It was good, and now I have carnitas for ~~the next few days~~ today.

Hey everyone. I've posted here before and received excellent advice so posting again.

I've made an Android/iOS workout app which many of you might find handy:

Android version

iOS version

Essentially it lets you follow programs such as

• Starting Strength

• StrongLifts

• GreySkull

• Wendler 531

• nSuns 531

• Lvysaurs 448

• Madcow 5x5

• Texas Method

Furthermore, it lets you create your own custom workouts!

I'd love some feedback on anything that will improve the app. Let me know what you think!

There is a great book called Thinking, Fast and Slow by Nobel prize winner Daniel Kahneman that lays out a description of the brain as having two systems.

Sytem one is fast and automatic, operating below the level of what we think of as 'consciousness.' This is what sets your walking pace, or interprets the facial expressions of others, or plays out a movement from muscle-memory. The type of information it deals in is things like 'really hard effort.'

System Two is slow, deliberate, and reflective. It's what you use to do complicated math problems, or cue a part of a lift you aren't automatic at yet. (Spread the floor!) It's also how your brain reflects on what it's doing. (I shouldn't be rude to my Mom.)

You have a finite amount of bandwidth and these systems are trading it back and forth all the time. What's likely happening when you 'blank out' during a tough set of DL is that your system one is so over-taxed that it's recruiting all the power from your system 2. When you 'came to' your System 2 turned back on.

The same thing happens when you're hiking on a trail, see a bear, run away, and only then 'feel scared' and have a chance to reflect and realize what happened. System 1 became the boss for a while during a period of extreme stress. Same as with deadlifting.

tl;dr - You are going full instinct.

The last time I cut, it was this routine.

So basically RPT for the first exercise or two and then a bunch of accessories. The rep ranges and sets are all listed there.

Here is the fixed spreadsheet.

Green cells are the only ones you edit.

The gist of the new 5/3/1 thing is that you pick one "big" assistance exercise for each of the main lifts, and program it as given in the spreadsheet. The options listed in the new book for the "big" assistance exercise are given at the bottom of the spreadsheet.

https://docs.google.com/spreadsheet/ccc?key=0ApHIhywF7YnLdFpCRDJwbmE1VDBCN0tNSkMzb2k5N2c#gid=19

Laron Landry posted this pic and then failed a random drug test shortly after

When I started lifting, this was my goal physique. Now I look at him and I think "I should be bigger than that to lift more."

>tfw you get body dysmorphia from watching Thor: Ragnarok because you will never be as swole as The Hulk

Form check please (start at 0:20).

5'9" 165, 300x5

I found this article on blacking out during the clean and jerk that's a little old but still interesting. Not sure if you can read the whole thing at your university, but basically it ascribes the problem to hyperventilation before the lift leading to cerebral vasoconstriction, paired with the intense valsalva maneuver during the lift leading to inadequate perfusion. From the discussion section:
>"On the basis of our observations we make the following recommendations to weight-lifters aspiring to competitive success: hyperventilation should be carefully avoided; squatting should be as brief as possible; and the weight to be lifted should be raised as rapidly as possible to a position in which it can be supported while normal breathing is resumed."

Step one is knowing your body, listening to it, and not overtraining. Try measuring RPE. Also get a feel for whether you are at a point at which you need to reset your cycle by around 4 weeks or alternatively start tapering your reps/sets. Assuming you have that in check, a few things you can do:

• A bit of LISS (low intensity, steady state) cardio e.g. taking a walk. Low impact, low speed, just gets the blood moving.
• A limited amount of HIIT intervals - preferably a resistance bike or alternatively sprinting. Both incorporate multi-joint movements and also get your blood moving. See http://www.fitocracy.com/knowledge/dr-layne-nortons-best-damn-cardio-humanly-possible-in-15-minutes/
• Consider the inclusion of lighter weight dynamic effort days (gets blood moving, improves recovery time if you don't go too heavy).
• Nutrition and by extension supplementation (don't expect too much from the latter).
• Sleep
• Foam rolling, flexibility, and mobility work
• Contrast baths or showers
• Get a bae to message you

Also for another Fitocracy member spotlight leahlionheart. She pretty openly talks about how she only uses strength training to lose weight, and with great results.

>I have plenty of time, a seemingly better-than-average ability to recover, and a fairly masochistic self-motivation. Which leads me to do shit like this:

That sounds like me at the moment. When I was wrapping up my third cycle of 5/3/1 I had one of those, "Let's see just what you're made of," moments.

I've applied the Smolov Jr for Bench/Deadlift to all 4 main lifts (at 90% 1RM) and am running them all for a cycle, following one of those generic "50 pullups" programs for weighted chins/pulls and weighted dips and doing Cosgrove's Evil 8 BB complex for conditioning at the end of workouts. ...And I rock climb 1-3 days a week

Finished W1D2 last night; it's going well and I'm having a blast. Work sets look like this.

Hey man, if you feel like it’s something that’s beyond your control you could look into some sort of blocking service. After a quick Google I found this: https://getcoldturkey.com

I didn’t do a whole lot of research but I’m sure that or something similar exists that will allow you to only enable apps/games during certain windows. Maybe limit the times you can play games to between 6-9pm or something?

Maybe you should try lifting in a doom guy helmet instead of a hard hat to inch out some extra gains.

https://www.amazon.com/Doomguy-Mask-Helmet-Doom-Cosplay/dp/B08SLYXWZD/ref=asc_df_B08SLYXWZD/?tag=hyprod-20&linkCode=df0&hvadid=508682629389&hvpos=&hvnetw=g&hvrand=10706278723339492304&hvpone=&hvptwo=&hvqmt=&hvde...

I ordered this one

Some of the reviews complain about it falling apart easily (though lots of people seem to be using it for running, which I do not plan to do) and not getting all the weights they ordered. I'll have to inspect it carefully when I first get it.

Jeff Nippard recommended this stuff in one of his videos and goddamn if it isn’t the bomb.

Tastes like Cream of Wheat but with 20g of protein and keeps me full for hours.

https://www.amazon.com/dp/B0759YGM1Y/ref=cm_sw_em_r_mt_dp_2XYR00QBHNDSZNR6Y7ZY

From USA, but this is the one I got from Amazon. https://www.amazon.com/Powerlifting-Belt-Weightlifting-Protection-Deadlift/dp/B00U6QVN9A

I'm sure you could get it there. I've used it for a few days and really like it. Not sure if it's what you're looking for but hope it helps!

Anyone have any recommendations for a first dip belt? I'd like to stay between $25-60 or so and don't need anything too special. HUUUGE plus if it's on amazon prime. Please and thanks Here's what I'm considering now: https://www.amazon.com/Harbinger-Polypropylene-30-Inch-Steel-Chain/dp/B001P0S3XU/ref=sr_1_4?s=exercise-and-fitness&ie=UTF8&qid=1496935247&sr=1-4&keywords=dip+belt

But for only $77 you can get the IronMind De Rigueur Dip Belt on Amazon that's rated at 1000lbs!. ;-)

For context, please see this discussion about the amazing quality and prices of IronMind's products.

And now that I've posted this, I have to admit that I actually do own this dip belt (which is great for hip belt squats too).

Got a $30 Amazon gift card for father's day from the MIL.

Need lifting toy ideas.

Also any recommended wrist wraps ?

Anyone know anything about "rip toned" brand? Wrist wraps

Amazon, Green Pasture brand.

you can also get plates off of amazon for $35-$40 https://www.amazon.com/dp/B00306YI1I/ref=twister_B00ZKJ08I0?_encoding=UTF8&psc=1

And bumpers from Walmart https://www.walmart.com/ip/Diamond-Pro-45-lb-Black-Bumper-Plate-Single/47935287

You can get these 45lb CAP plates on Amazon for $35 a piece if you have Prime.

The 25s are priced decently too, but the 10s, 5s, and 2.5s are over $1/lb for some reason, so you could check out a different brand or Walmart. When I was pricing out a home gym this was the way I was going to go, but I haven't taken the plunge yet.

Plus as u/ZBGBs has mentioned, the Diamond Pro bumpers from Walmart are around $1/lb pretty regularly if you want to pick some 45s of those up.

I bought a set of bands off Amazon for less than $10 for black, red, blue, and green bands. Looks like the ST Hip Circle is about $25 for a single band. But, the ST Hip Circle may be better if you want to go into a wider stance while using it since these bands are only about a foot long. (I find them fine for moderate stance squats)

Here is an example of what I got off Amazon... resistance bands

I bought some $10 ones off Amazon similar to this and have never had an issue with movement on 500+ lb deadlifts or 400+ lb squats. Shouldn't take too much to be better than a chain gym's collars.

I believe Lockjaws were the collars holding the weight in place for Joe Sullivan's infamous barbell bend video.

I grabbed this one because it's the only one on amazon I could find with wide neutral grip. It's gonna come in today and I'll test it out, but only after wrapping a lot of the contact points in towels to maintain the door frame. I've had similar ones before with the same stabilizing mechanism, they do what you ask (easy up, easy down) but I've had some issues with the door frame getting lightly marked up.

https://smile.amazon.com/gp/product/B000HBUNAO

Does anyone use water shoes for lifting? I currently lift in socks but I think these would be nice as a super minimal shoe that would add some grip.

https://www.amazon.com/dp/B07G48B18B/ref=cm_sw_r_sms_apa_i_WX4KCbV2XDC3S

Ironmind Strong Enough straps are significantly cheaper than that and have been used in World's Strongest Man competitions.

Edit: Actually it'll come out to around $40 Canadian Dollars. but still cheaper than what you quoted and they're worth it.

Thich Nhat Hanh's The Miracle of Mindfulness is a really nice intro to meditation. Has some good beginner techniques, also explains the basic philosophy of mindfulness well. Also it's short.

It occurred to me a while ago that training is a degenerate form of meditation. If it's hard, it focuses all your attention on a single subject and clears the mind of the jibbering bandwagon that usually hovers at the edge of your consciousness shouting "what's this? What's that? Squirrel! How 'bout them nicks?"

I've been reading a book lately, Thinking, Fast and Slow, which posits that there are two systems of thought based on research. Fascinating reading so far.

So I am currently a fourth year Software Engineering student and have decided to 'beef' up my portfolio. Hence for the last few months I have been developing a gym application to help myself and others easily track and design gym workouts.

The applications main focus is the ability to create new workout 'scaffolds' which can be then used to create tailored workout programs. Another main focus is to easily track the progression of the workout programs, along with attempting to have as unbounded workout scaffold customization as possible.

The idea for this app (although potentially not a new concept) came to me around last year when I was completing the Smolov Squat Routine workout program which was scheduled to go for around 13 weeks. This first required some calculations to generate a program suited to my fitness level and then a spreadsheet to track my progress throughout the 13 weeks.

Anyway I would much appreciate any feedback, along with any suggestions to improve the overall app. Again this is my first app and only the second iteration. I have lots of new ideas and functionality coming soon. I hope the app helps at least some of yous out there!

Application Name: Powerhouse Android Link: https://play.google.com/store/apps/details?id=com.ionicframework.powerhouseapp458179&hl=en iOS: Coming soon (still currently being reviewed by Apple.)

Hello all, I developed this app for GreySkull, Starting strength, Wendler 5/3/1, and a few other programs: https://play.google.com/store/apps/details?id=com.maxworkoutcoach.workouttrainer.workouttrainer

I wanted your feedback on this. I have posted this before and have received excellent suggestions which I am working on.

I also had a question on warmups. While I understand how warm up should be handled with exercises involving the barbell, what about exercises involving dumbbells or other gym equipment. Any suggestions would be greatly appreciated.

Hey everyone. After about a year of research and coding, I've made an Android workout app which many of you might find handy: https://play.google.com/store/apps/details?id=com.maxworkoutcoach.workouttrainer.workouttrainer

Essentially it lets you follow Starting Strength, StrongLifts, GreySkull, Wendler 531, and PPL.

I'd love some feedback on anything that will improve the app. Let me know what you think!

Funny you should post this, I just made a template for a deadlift centric program. Here is a link to the file in my Google Docs (the file itself is an Excel file, but you can save it to your own Google Drive by saving a copy as and converting it to a Google Spreadsheet if you so desire):

link

If you look at the first sheet, you will see what program I based it off of, but I am just getting started on this as well (this is my first week). To get started, go to the third sheet and enter in your squat and deadlift actual 1RMs. I use this spreadsheet to dictate what I am doing for squats and deadlifts on a weekly basis, and then I do chest and arms/shoulders on 2 other days during the week. Let me know if you are interested in seeing my full routine. It's basically a 4 day split.

Let me know if you have any questions and please feel free to share.

6'5" / 205lbs Current 1RM: 205lbs Video weight 135lbs

https://drive.google.com/file/d/0B-DoKcCfLURKaWpPbFpxLU5uMms/edit?usp=sharing

I pretty much lost the month of July due to a tweaked back from lousy form. So I spent that time working on mobility, flexibility, and form. These are light sets just to get some feedback before I start back with LP in earnest.

Low volume / high weight workout yesterday. Felt like shit but pushed through. Having a 3 month old son really kills ya sleep...

​

Workout:

Warmup

5RM high bar squat @ 275

3RM deadlift

3x10 goodmornings

​

Can I get a form check on the deadlift?

Deadlift 369# for 3

Okay, bummer, well I think you will probably benefit a ton from a camel stretch <-- Ehow video/ sorry for the 15 second ad :(