Fitness |OT| A New Era Begins

DarkMagician · Feb 15, 2018

My shoulders are definitely my weak point hindering other progressions, and my OHP and Seated Shoulder Press fatigue around 5 sets. My rotator cuffs are slowly becoming stronger thanks to the work outs/stretches listed in this thread, but I definitely need to focus on shoulders to fast-track them.

Current lifts (each of these are 5 reps unless otherwise noted):
Body weight: 140 lbs
Pull ups: 3 sets of 12
Bench: 130 lbs (so close to a full plate!!)
Barbell Row: 130 lbs
Squat: 185 lbs (finally taught myself proper form to go deep)
Deadlift: 235 lbs
OHP: 85 lbs (ew)
Seated Shoulder Press: 2 dumbbells of 40 lbs each

This is my current program:

Monday - Upper Body Power

Barbell Bench Press - 4 sets x 3-5 reps

Incline Dumbbell Press - 3 sets x 6-10 reps

Bent Over Row - 3 sets x 3-5 reps

Overhead Press - 3 sets x 5-8 reps

Cable Crossover - 3 sets x 6-10 reps

Lat Pull Down - 3 sets x 6-10 reps

Lateral Raises - 3 sets x 12-15 reps

Barbell Curl - 3 sets x 6-10 reps

Tricep Pushdowns (V-bar) - 3 sets x 10-15 reps

Plank

Tuesday - Lower Body Power

Squat - 4 sets x 3-5 reps

Deadlift - 2 sets x 3-5 reps

Leg Press - 3 sets x 8-12 reps

Leg Extension - 3 sets x 6-10 reps

Leg Curl - 3 sets x 6-10 reps

Cable Crunches - 3 sets x 10-15 reps

Weighted Ab Workout - 3 sets x 10-15 reps

Weighted Oblique Workout - 3 sets x 10-15 reps

Plank

Thursday - Upper Body Hypertrophy

Barbell Bench Press - 3 sets x 6-10 reps

Incline Dumbbell Press - 3 sets x 8-12 reps

Chin Ups - 3 sets x 5-8 reps

Pec Flyes - 3 sets x 8-12 reps

Seated Cable Row - 3 sets x 8-12 reps

Seated Shoulder Dumbbell Press - 3 sets x 6-10 reps

Hammer Curl - 3 sets x 6-10 reps

Tricep Extensions - 3 sets x 8-12 reps

Face Pulls - 3 sets x 8-12 reps

Plank

Friday - Lower Body Hypertrophy

Front Squat - 4 sets x 5-8 reps

Leg Extension - 3 sets x 6-10 reps

Leg Curl - 3 sets x 6-10 reps

Calf Raise - 3 sets - 6-10 reps

Cable Crunches - 3 sets x 10-15 reps

Weighted Ab Workout - 3 sets x 10-15 reps

Weighted Oblique Workout - 3 sets x 10-15 reps

Plank

Is there anything you guys would recommend I modify/add?

Psychotext · Feb 15, 2018

KmA said:
So one of my friends is missing 3/4s of one pec so he isn't sure how to go about working out his chest (he's a beginner). I've seen bodybuilders who have the same condition and they clearly have developed chest muscles, even on the side with the missing pec so it's possible. Does anyone have any suggestions for chest exercises that would work around his condition?

I'd assume he'd be best off trying cable based exercises. Not only are they some of the most effective, but it's quick to switch resistances. Plus many other reasons.

DarkMagician · Feb 15, 2018

When you bench, do you start with heavier sets and make them go lighter (e.g. 5 reps of 135 lbs, 5 reps of 135 lbs, 5 reps of 130 lbs) or start lighter and go heavier (e.g. 5 reps of 130 lbs, 5 reps of 135 lbs, 5 reps of 135 lbs). I heard doing the former allows you to bench heavier since you aren't as fatigued, but I've also heard doing the latter lets you warm up your muscles and do heavier sets.

KillerBEA · Feb 15, 2018

Nerdyone said:
My wife bought me a hip band for Christmas. I've never used one before. What's the benefit and purpose? I have a pretty good squat but am always looking to get stronger

Its supposed to increased hip muscle activation. By pulling your legs/knees in it forces you to push them out. It will overtime take away knee inward collapse mid squat. Also helpful if you shift laterally in the squat. Usually used as a warmup tool but can used in conservative strength training protocols.

Psychotext · Feb 15, 2018

Oddly, every time I used the band for a while I find I'd injure myself (specifically around my knees). Lifting without the band... no problems whatsoever.

pleighboi · Feb 15, 2018

DarkMagician said:
When you bench, do you start with heavier sets and make them go lighter (e.g. 5 reps of 135 lbs, 5 reps of 135 lbs, 5 reps of 130 lbs) or start lighter and go heavier (e.g. 5 reps of 130 lbs, 5 reps of 135 lbs, 5 reps of 135 lbs). I heard doing the former allows you to bench heavier since you aren't as fatigued, but I've also heard doing the latter lets you warm up your muscles and do heavier sets.

I do reverse pyramid training

3 warm up sets of 5/3/1 then 1 work set of bench, the second set I drop the weight 10% and try to get 2 more reps

BKatastrophe · Feb 15, 2018

KillerBEA said:
Its supposed to increased hip muscle activation. By pulling your legs/knees in it forces you to push them out. It will overtime take away knee inward collapse mid squat. Also helpful if you shift laterally in the squat. Usually used as a warmup tool but can used in conservative strength training protocols.

I really need to build up my hip strength and try building what ankle strength I can. I sprained my ankles so much in high school during football and never properly rehabilitated them, and then I let my hip strength go to waste (not that it was ever great to begin with). So now my squat form is shot since all my weight goes on to my knees and they can only do so much.

Deleted member 11069 · Feb 15, 2018

I'm wondering if Im doing too much. I'm SO winded in the gym, I'm breathing like an old horse between sets.

I'm doing 5/3/1 BBB with First Sets Last.
So for example today was SQUAT day with:

3x5 Max Working sets (230lb)
3x8 First Set Last (185)

And then Bench 5 sets of 155 x 10

I was DEAD after. Is this too much or am I just weak?

(I'm in my late 30s btw and have been doing 5/3/1 for a bit now but with less volume)
Thoughts would be appreciated!

mf.luder · Feb 15, 2018

First time ever, couldn't get the bar back up during a set of bench press and had to drop the weights off side by side with the bar resting on my chest. Eeeek.

Next time I'll use a spotter.

Oliver James · Feb 16, 2018

So recently I noticed a new sign on the gym: no powerlifting exercise allowed. This means the deadlift, right? So that's why I'm the only person still doing it. Any alternatives when someone finally stops me from doing them, aside from changing gyms?

Psychotext · Feb 16, 2018

supervga said:
I'm wondering if Im doing too much. I'm SO winded in the gym, I'm breathing like an old horse between sets.

No disrespect, but you're probably just unfit. Do some cardio.

Assuming you're not... what sort of rest periods do you have there?

Oliver James said:
So recently I noticed a new sign on the gym: no powerlifting exercise allowed. This means the deadlift, right? So that's why I'm the only person still doing it. Any alternatives when someone finally stops me from doing them, aside from changing gyms?

Change gyms.

ArkhamFantasy · Feb 16, 2018

Oliver James said:
So recently I noticed a new sign on the gym: no powerlifting exercise allowed. This means the deadlift, right? So that's why I'm the only person still doing it. Any alternatives when someone finally stops me from doing them, aside from changing gyms?

You can use dumbbells instead of barbells if it bothers them, but if they literally only want you to use machines then you just gotta find the machines that individually work each muscle until you can find a real gym.

Deleted member 11069 · Feb 16, 2018

Psychotext said:
No disrespect, but you're probably just unfit. Do some cardio.

Assuming you're not... what sort of rest periods do you have there?

I'm not sure, I tend to keep them short because I'm always on the clock when I'm at the gym.
But yeah, I think my cardio is crap. I love running outside but the winter here is not made for that.
Indoor stuff bores me to death. I'm doing IF to not get too fat while waiting for the snow to melt in April.

Going to keep the volume high and then maybe add some Tabata once I'm not as dead.
Thanks for the comment!

Nerdyone · Feb 16, 2018

DarkMagician said:
My shoulders are definitely my weak point hindering other progressions, and my OHP and Seated Shoulder Press fatigue around 5 sets. My rotator cuffs are slowly becoming stronger thanks to the work outs/stretches listed in this thread, but I definitely need to focus on shoulders to fast-track them.

Current lifts (each of these are 5 reps unless otherwise noted):
Body weight: 140 lbs
Pull ups: 3 sets of 12
Bench: 130 lbs (so close to a full plate!!)
Barbell Row: 130 lbs
Squat: 185 lbs (finally taught myself proper form to go deep)
Deadlift: 235 lbs
OHP: 85 lbs (ew)
Seated Shoulder Press: 2 dumbbells of 40 lbs each

This is my current program:

Is there anything you guys would recommend I modify/add?

Honestly, you are doing way too much. Maybe something like this (the bold/underline is a day):

Dead lift/posterior chain
5-8 sets of dead lift
3-5 sets of stiff legged dead lifts
3-5 sets of kettle bell swings
core work

Chest/Back
5-8 sets of bench press
5-8 sets of rows
3-5 sets of incline bench
3-5 sets of pull down or pull ups
3-5 sets of dips super set with tricep extensions
3-5 sets of curls

Squat
5-8 sets of squats
3-5 sets of front squats
3 sets of leg extensions
3 sets of calf raise
core work

Shoulders
5-8 sets of overhead press
3-5 sets of push press
3 sets of seated press
3 sets of lateral raise

I'd do most sets for 3-8 reps and take about a minute or two between sets. Maybe go 2 days on, 1 day off, depending on your schedule. I travel for work so my schedule is all over the place so I can't speak to that.

Nerdyone · Feb 16, 2018

A bit of a mini rant - What is with millennials and your stretching? I'm sorry - "mobility" work? You spend more time warming up then I do working out. And why do you jump right to 135lbs on the squat and bench without just using the bar?? I may be the old man in the gym, but for god's sake, that's how you get yourself hurt. And finally, why do so many different exercises? I see guys in my gym go through 3 different exercises while I'm just getting started with my squats. I literally watched a kid do pull downs, rows, curls, and cable crunches while I was still doing squats.

Servbot24 · Feb 16, 2018

This is kind of strange but I noticed the last few days my left arm is slightly bigger and much more veiny than my right. No idea what would have caused this, lol. It has been messing up my lifts though since I try to put more pressure on the right than the left side of bench presses for example to make sure the left side isn't doing more work. :/

Nerdyone · Feb 16, 2018

Servbot24 said:
This is kind of strange but I noticed the last few days my left arm is slightly bigger and much more veiny than my right. No idea what would have caused this, lol. It has been messing up my lifts though since I try to put more pressure on the right than the left side of bench presses for example to make sure the left side isn't doing more work. :/

Have you been playing "the stranger"? A lonely valentines day and you wanted to spice things up? jk!

KmA · Feb 16, 2018

Millennials and their stretching... I'm like THIS close to getting the splits but also being flexible has... other functions.

EssBeeVee · Feb 16, 2018

KmA said:
Millennials and their stretching... I'm like THIS close to getting the splits but also being flexible has... other functions.

do tell

Psychotext · Feb 16, 2018

So... as I've whined about in here repeatedly I thought I should let you all know.

I FINALLY got the keys to my new house this afternoon and we'll be moving in in a few weeks time. \o/

Dokkaebi G0SU · Feb 16, 2018

Psychotext said:
So... as I've whined about in here repeatedly I thought I should let you all know.

I FINALLY got the keys to my new house this afternoon and we'll be moving in in a few weeks time. \o/

congrats!!!!!

Psychotext · Feb 16, 2018

Best news is, the garage is actually slightly bigger than my current one. Maybe space for a cable machine?!?

KmA · Feb 16, 2018

Dead Prince said:
do tell

Not that I'm having any but I'm talking about sex.

Buran · Feb 16, 2018

supervga said:
I'm wondering if Im doing too much. I'm SO winded in the gym, I'm breathing like an old horse between sets.

I'm doing 5/3/1 BBB with First Sets Last.
So for example today was SQUAT day with:

3x5 Max Working sets (230lb)
3x8 First Set Last (185)

And then Bench 5 sets of 155 x 10

I was DEAD after. Is this too much or am I just weak?

Stop the horse right there.

So far I remember (because I'm currently doing 5/3/1: Pyramids and did read Beyond 5/3/1 two months ago):

5/3/1 + BBB means in the first week 5x65%, 5x75%, 5+x85% and then 5 sets of 10x50%
5/3/1 + Fisrt Set Last means in the first week 5x65%, 5x75%, 5+x85% and then 5x75% and finally 5+x65%, (Wendler advices to try to reach 20 reps in the last set, and even going in open reps in the 4th set).

But you're doing 5/3/1 + First Set Last and on top of that BBB? That's insane (could be up to 5+5+10+5+20+10+10+10+10+10= 75 or more!). BBB is an optional variant accesory work with 5/3/1 which ads a lot of volume, but Wendler remaks that isn't for everyone because the soreness that can produce in some lifters can be too much to be handled. For that reason there's a ton of variants. In Beyond 5/3/1 He adresses the criticism of lack of volume of the basic program adding reps with schedules like FSL, Pyramids, Jocker Sets, etc, and even programs a BBB Challenge variant for a 13 weeks cycles which is even harder, but as long as I known, BBB and First Last Set aren't designed to work together: you do EITHER one or another in adition to the 5/3/1 work.

Not surprised if you feel exhausted.

Deleted member 11069 · Feb 16, 2018

Buran said:
Stop the horse right there.

So far I remember (because I'm currently doing 5/3/1: Pyramids and did read Beyond 5/3/1 two months ago):

5/3/1 + BBB means in the first week 5x65%, 5x75%, 5+x85% and then 5 sets of 10x50%
5/3/1 + Fisrt Set Last means in the first week 5x65%, 5x75%, 5+x85% and then 5x75% and finally 5+x65%, (Wendler advices to try to reach 20 reps in the last set, and even going in open reps in the 4th set).

But you're doing 5/3/1 + First Set Last and on top of that BBB? That's insane (could be up to 5+5+10+5+20+10+10+10+10+10= 75 or more!). BBB is an optional variant accesory work with 5/3/1 which ads a lot of volume, but Wendler remaks that isn't for everyone because the soreness that can produce in some lifters can be too much to be handled. For that reason there's a ton of variants. In Beyond 5/3/1 He adresses the criticism of lack of volume of the basic program adding reps with schedules like FSL, Pyramids, Jocker Sets, etc, and even programs a BBB Challenge variant for a 13 weeks cycles which is even harder, but as long as I known, BBB and First Last Set aren't designed to work together: you do EITHER one or another in adition to the 5/3/1 work.

Not surprised if you feel exhausted.

Hehe, thanks for your thoughts!
I took my template from here:
https://blackironbeast.com/5/3/1/calculator

I do the "BBB but less boring" meaning I don't do 5x10 with the main lift but with another one (so deadlift, bench or press).

I felt that doing only one top set was not enough, so I added 2 more.
That did not feel enough so I added FSL.

And then BBB do get some lighter volume on a different lift in.

All that said, I think now that the lifts are hitting two plates, I might have to step down a bit.
I'm also going to re-read Wendler's book. It has been a while and I never looked at the new one (5/3/1 Forever)

Thanks Buran, I'm going to go back here a back and read what everyone is doing. You are happy with 5/3/1?
I lurked on the old board but have not done that here!

Psychotext · Feb 16, 2018

I do 5/3/1 with either AMRAP or multiple sets of 1/2SL (depending on how my main work sets went).

Doom_Bringer · Feb 16, 2018

Hey guys and girls, I am thinking about making a fitness app for iPhone and Android that connects fitness trainers/nutritionists with potential clients (similar to uber). This is for school, I want to gather some feedback to see if this is a good idea or not. If you could kindly answer the 4 questions in the survey, it would be of great help!

If this isnt allowed then I will remove the link

https://www.surveymonkey.com/r/75FXXBZ

Psychotext · Feb 16, 2018

laaaawl...

Doing 1 rep max attempts on squat. Figure, my missus is around, will just have her there just in case.

Hit 1 rep to match max, feels pretty good. Do second rep, in the hole... just about to really fucking give it everything, and she TALKS TO ME!

Concentration, GONE. Next thing I know, completely flattened. lol

mf.luder · Feb 16, 2018

Psychotext said:
laaaawl...

Doing 1 rep max attempts on squat. Figure, my missus is around, will just have her there just in case.

Hit 1 rep to match max, feels pretty good. Do second rep, in the hole... just about to really fucking give it everything, and she TALKS TO ME!

Concentration, GONE. Next thing I know, completely flattened. lol

Change gym or change wife. Choose most applicable option. Tehehe

Nerdyone · Feb 16, 2018

Psychotext said:
laaaawl...

Doing 1 rep max attempts on squat. Figure, my missus is around, will just have her there just in case.

Hit 1 rep to match max, feels pretty good. Do second rep, in the hole... just about to really fucking give it everything, and she TALKS TO ME!

Concentration, GONE. Next thing I know, completely flattened. lol

My wife does the opposite. She was the captain of her college tennis and equestrian team, and was also in the intelligence services post college. One time playing rugby, mind you I was 30 and it was my first game ever, I got hurt in the first 10 minutes.

I asked the coach to take me out. My wife pulled him and me aside and said that if he pulled me out that I would be an embarrassment to himself and our family and that I needed to finish the fucking game.

I played the rest of the game had a score and a few good hits. I went to the bar afterwards and tried to drink away the pain. I couldn't. I went home and slept for a bit, woke up and went to the doctors. I had a fracture in my collar bone.

My wife, god love her, reminds me that we won and I healed. And she was right. Tougher for it. She signed me up for my strongman contest next week as a Christmas gift so that I would push myself.

Psychotext · Feb 16, 2018

She apologised in the end. Apparently didn't realise I was moving in for my rep, despite the fact that I fucking slapped the shit out of myself... then shook the entire rack, before taking a huge breath in and holding it before the negative.

CLUELESS.

I swear to god, Facebook will be the end of us all. One way or another.

Edit - Oh, and I'm Welsh... so yeah, I know playing rugby. You don't leave the field unless you're 5 minutes from death. ;)

MeaningOfKarma · Feb 16, 2018

Are there any shorter guys in here that found themselves having to deal with changing clothing sizes as they gained weight?

I'm just a scrawny 140, but I've already started noticing that my back, shoulders, and neck are starting to strain against some of my shirts and jackets - mediums are still far too long for me length wise, however.

Is tailoring going to be my only real option going forward?

Fhtagn · Feb 16, 2018

I did 3x5x185 on squats today, and then 3x5x95 in overhead press, and then had no energy left for deadlifts. I didn't sleep enough last night, so that may be all it is, but I'm considering a deload week, at least on the squats.

Will probably do 3x5x190 next session anyway because I'd like to finally squat my body weight.

Psychotext · Feb 17, 2018

MeaningOfKarma said:
Is tailoring going to be my only real option going forward?

There are quite a few different cuts of shirt / jacket. You may just need to try somewhere with a bit more range first.

But yes, there's a chance you'll need to buy bigger and get them altered. That's what I've done lately.

Deleted member 11069 · Feb 17, 2018

Nerdyone said:
My wife does the opposite. She was the captain of her college tennis and equestrian team, and was also in the intelligence services post college. One time playing rugby, mind you I was 30 and it was my first game ever, I got hurt in the first 10 minutes.

I asked the coach to take me out. My wife pulled him and me aside and said that if he pulled me out that I would be an embarrassment to himself and our family and that I needed to finish the fucking game.

I played the rest of the game had a score and a few good hits. I went to the bar afterwards and tried to drink away the pain. I couldn't. I went home and slept for a bit, woke up and went to the doctors. I had a fracture in my collar bone.

My wife, god love her, reminds me that we won and I healed. And she was right. Tougher for it. She signed me up for my strongman contest next week as a Christmas gift so that I would push myself.

Hahaha, That's a real special lady.

Oliver James · Feb 17, 2018

So I now know when the CrossFit folks are in my gym, holy moly at the mess they make. They hoard a ton of weights and benches to themselves then whenever they feel like it, even if you're in between sets, they'll use the equipment without asking. Not to mention the noise they make. Good thing I have my headphones on loud and I only needed the bench for core exercises.

Psychotext said:
Change gyms.

Too pricey. I guess I'll just wait until they finally tell me to stop.

ArkhamFantasy said:
You can use dumbbells instead of barbells if it bothers them, but if they literally only want you to use machines then you just gotta find the machines that individually work each muscle until you can find a real gym.

Yeah, that's what I thought, I could use the dumbbells, which we have plenty of. Now as for real gyms, there's a disturbing trend of gyms outlawing powerlifting, and I bet all the big gyms in my country have already banned them. I'm not sure why.

Nerdyone said:
A bit of a mini rant - What is with millennials and your stretching? I'm sorry - "mobility" work? You spend more time warming up then I do working out. And why do you jump right to 135lbs on the squat and bench without just using the bar?? I may be the old man in the gym, but for god's sake, that's how you get yourself hurt. And finally, why do so many different exercises? I see guys in my gym go through 3 different exercises while I'm just getting started with my squats. I literally watched a kid do pull downs, rows, curls, and cable crunches while I was still doing squats.

I don't stretch at all, but with weights I don't start from the lightest working down to the heaviest I can, though I've seen some people do it, usually to my chagrin because they end up hoarding space/equipment/machine. As for having a bunch of exercises, it's because the internet claims that a ton of stuff can get you to what you want. Couple that with a lot of people with different views about fitness, some people end up not knowing what to follow, so they end up just doing a lot of things. I did before, I was called out by the folks here, so I fixed my routine, which is still quite full of stuff but I've thrown what I think are trash and I've put in the good ones(OHP, deadlifts, squats).

PS: awesome wife

Mdsfx · Feb 17, 2018

Hey guys! Hope all is well. Just crawled out of 3 weeks worth of flu & bronchitis and getting back to it. It's so nice being able to breathe again lol

Luckily I kept my diet on-point and didn't gain an ounce! Now to see how slow and weak I am... Yasssssss.

Bumrush · Feb 17, 2018

Mdsfx said:
Hey guys! Hope all is well. Just crawled out of 3 weeks worth of flu & bronchitis and getting back to it. It's so nice being able to breathe again lol

Luckily I kept my diet on-point and didn't gain an ounce! Now to see how slow and weak I am... Yasssssss.

I'm getting over 10 days of bronchitis as well! Bronch-bros!

Glad you're feeling better bud!

Teggy · Feb 17, 2018

Just made new PR x5,x5,x6 bw + 35lbs chin ups. Losing 15lbs since my last attempt probably helped :P

Nerdyone · Feb 17, 2018

7 days until my first strongman competition! This is my last heavy day prior to the competition. I pulled 315 for 20 in 45 seconds and was able to do a full minute for 500lbs in the farmers hold. Pretty excited

Oliver James · Feb 17, 2018

Mdsfx said:
Hey guys! Hope all is well. Just crawled out of 3 weeks worth of flu & bronchitis and getting back to it. It's so nice being able to breathe again lol

Luckily I kept my diet on-point and didn't gain an ounce! Now to see how slow and weak I am... Yasssssss.

So that's why you weren't around. You'll be back in your best form in no time.

ArkhamFantasy · Feb 17, 2018

I've never used creatine before and am interested in trying it out. Anyone have a brand/flavor that they recommend?

Psychotext · Feb 17, 2018

They're basically all the same. Just go for a well known brand / look for reviews.

Wally_Wall · Feb 17, 2018

PR train continues to roll along in the family. My daughter put up a 200lb squat this aftermoon. :D

Teggy · Feb 17, 2018

Need to know the Michael B. Jordan workout. Geez.

Deleted member 5876 · Feb 17, 2018

So my back is recovering well. Just a little cramping if I sit for too long.

I'd love to hear suggestions on a good rehab/recovery exercises I could do. I think its too soon to jump into doing squats again (and I must admit I'm a little fearful of injuring my back yet again). I'd like to give it a good month or two before I jump into squats again but I don't want to be doing nothing for the back either. So suggestions here would be helpful.

Oliver James · Feb 17, 2018

Wally_Wall said:
PR train continues to roll along in the family. My daughter put up a 200lb squat this aftermoon. :D

That's awesome! That puts me to shame. I shall work harder.

Oliver James · Feb 18, 2018

Teggy said:
Need to know the Michael B. Jordan workout. Geez.

https://www.mensjournal.com/health-fitness/michael-b-jordans-black-panther-workout-was-intense/

Psychotext · Feb 18, 2018

Teggy said:
Need to know the Michael B. Jordan workout. Geez.

Yeah, I posted in the BP thread about it. He clearly put in some serious work to get that body.

obin_gam · Feb 18, 2018

Starting up again after a long break.
What is a good android app till keep track of my reps and lifts?

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