anybody into bodybuilding/powerlifting?

[rbartongrimley]

I have been extremely busy this week with writing grant proposals for some future work, so I missed two days of training.

Finally got in for an hour this evening and did some beltless paused squats. My legs are still pretty sore from earlier in the week, so I didn't go up in weight at all. 5 sets of 1 with five second pauses. Did some mobility work after this. Heavy dead lifts are on the slate for this weekend of my training cycle so keep posted.

[Jand3rson]

Sadly I think i'm already addicted. I can have a good workout without it, but the music just doesn't sound as good. I try to take a week or two off from using it once my tub runs out.

I LOVE my MP Assault. But I think half the reason I like it so much is the flavor (raspberry lemonade). It's just damn tasty, and has the same effect as Red Bull, just without the shittons of calories and sugar.

[drumad]

I do the same. Roll out before any lower body days. Full body stretching after every workout. If I'm feeling bored, I roll out my triceps with straight bar on a curl rack. Now that fucking hurts.

[IronFreak]

I just roll out my legs before leg and back day. My IT bands give me hell if I dont/ I also use a sumo stance so it helps me with overall mobility. But I don't ever really stretch during my workout.

[bighitbiker3]

You can always test with these:

http://www.walgreens.com/store/c/ketostix-reagent-strips-for-urinalysis/ID=prod19769-product

Im 6'2 and about 180lbs right now. I've been trying to gain some weight actually. I settled in at 175~ pretty much all year regardless of food or exercise.

I dont do pre-workouts. MAYBE a BCAA shake. During keto though, BCAA and no or low carb protein shakes. But now I dont even do protein shakes, just raw food. My body responds better to food than powder i feel like. Be careful on the pre-workouts and shit. You'll get addicted to it and accustomed to having it and when you dont have it your workout will feel like shit and suck. Youre better off having a banana or an orange for sugar. It'll be more than enough nutrients for an entire 2 hour workout without the face melting effect.

Sadly I think i'm already addicted. I can have a good workout without it, but the music just doesn't sound as good. I try to take a week or two off from using it once my tub runs out.

A good indication that your in a full on ketogenic state........your piss has a special STANK to it......

That's good to know. I was wondering why my pee had that asparsgus-y smell, but without me eating any asparagus.

What's everyone's take on stretching before/during/after lifting heavy? DL's and Squats I have to do my hamstrings after every set otherwise my lower back kills. Other than that I just stretch when I feel like it...anyone have a routine?

[Thizzelle]

You got me there but <20g is basically no carbs. It's just an allowance for error. Best getting as little as humanly possible.

Smashed squats today.

155x5
190x5
230x3
260x3
305x3
340x3
285x3,x3,x3,x3,x3

Then tried a zercher at 135 for the fuck of it. That's fun.

I eat about 50g a day that's pretty low in my book when I weigh 225

[IronFreak]

A good indication that your in a full on ketogenic state........your piss has a special STANK to it......

[scabzzzz]

Sweet! I'm excited to test this out. What's your height/weight? I should be in Keto now. Saturday I had some pasta, but Sunday-Today it's been about 20-30g a day.

Do you use anything for pre-workout? I may not be able to give up my MP Assault...

You can always test with these:

http://www.walgreens.com/store/c/ketostix-reagent-strips-for-urinalysis/ID=prod19769-product

Im 6'2 and about 180lbs right now. I've been trying to gain some weight actually. I settled in at 175~ pretty much all year regardless of food or exercise.

I dont do pre-workouts. MAYBE a BCAA shake. During keto though, BCAA and no or low carb protein shakes. But now I dont even do protein shakes, just raw food. My body responds better to food than powder i feel like. Be careful on the pre-workouts and shit. You'll get addicted to it and accustomed to having it and when you dont have it your workout will feel like shit and suck. Youre better off having a banana or an orange for sugar. It'll be more than enough nutrients for an entire 2 hour workout without the face melting effect.

[Shangsta]

You got me there but <20g is basically no carbs. It's just an allowance for error. Best getting as little as humanly possible.

Smashed squats today.

155x5
190x5
230x3
260x3
305x3
340x3
285x3,x3,x3,x3,x3

Then tried a zercher at 135 for the fuck of it. That's fun.

haha I feel you on that one. I was at 135 on zerchers for a while but have finally been able to progress to 185 and i can d0 225 for like 2 reps before i abysmally fail

[rbartongrimley]

I approve of this message. Keep posting!

Send pix or video of the competition too if you can.

Here are some pictures and a video from the comp(179.6lb body weight):

Third attempt 463lb Deadlift with three white lights




I should of pulled higher. My prior PR in the gym was 425 and that was months prior to the meet. I based my numbers off of that as opposed to feel. Live and you learn!

Failed my third attempt for 435lbs


I honestly could of hit it, they called the spotters quite fast, but I believe I missed it because I went into the hole too slow. I normally accelerate down.

[drumad]

first sentence says:
The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet

you lose

You got me there but <20g is basically no carbs. It's just an allowance for error. Best getting as little as humanly possible.

Smashed squats today.

155x5
190x5
230x3
260x3
305x3
340x3
285x3,x3,x3,x3,x3

Then tried a zercher at 135 for the fuck of it. That's fun.

[bighitbiker3]

Yes I do. Ill do sub 50g for Monday-Saturday and then eat whatever I feel like (aka tacos and pizza) on Sunday. Because of Sunday, it usually takes me until about Wednesday to get back into a ketogenic state. I only do this because I DONT do any type of traditional cardio. My cardio consists of running sets of 5's or 3's at 85% 1RM in either oly lifts or compound exercises (same thing right?). Has worked well for me so far. Only takes about 2 weeks for me to shit out about 2-3% BF.

Sweet! I'm excited to test this out. What's your height/weight? I should be in Keto now. Saturday I had some pasta, but Sunday-Today it's been about 20-30g a day.

Do you use anything for pre-workout? I may not be able to give up my MP Assault...

[scabzzzz]

I am doing an informal meet at my school next month, so I figured I would post some information about my training. After the informal meet I am going to start training for a USPA meet coming up in the next few months.

Currently at 183lbs as of yesterday. Running a modified version of the Cube "Boss" method as outlined in 365 strong. I added in more volume over all and a second squat day. This is my third week thus far and I am feeling pretty beat, no where near as bad as when I ran Smolov though.

I think I am probably going to start posting videos of my training. Didn't get any today.

Rep Squat Day (setxrep):
Warm up
2x12 315lb competition stance squat
5x5 225lb front squat
2x20 leg press (forgot what weight I put on)
1x50 135lb
Ab work (barbell oblique side bends)

Rep day is always the worst day for me. I recently started wearing a lot of clothing while I train. Normally wear some type of compression pant with shorts, light knee bandages on squat day to keep them warm, and a hoodie or jacket. I sweat buckets but I normally stay really loose and have yet to get hurt.

I approve of this message. Keep posting!

Send pix or video of the competition too if you can.

[scabzzzz]

Do you do the cyclic version? If so, what does your carb load look like? Also for how long iOS a carb load?

Yes I do. Ill do sub 50g for Monday-Saturday and then eat whatever I feel like (aka tacos and pizza) on Sunday. Because of Sunday, it usually takes me until about Wednesday to get back into a ketogenic state. I only do this because I DONT do any type of traditional cardio. My cardio consists of running sets of 5's or 3's at 85% 1RM in either oly lifts or compound exercises (same thing right?). Has worked well for me so far. Only takes about 2 weeks for me to shit out about 2-3% BF.

[rbartongrimley]

I am doing an informal meet at my school next month, so I figured I would post some information about my training. After the informal meet I am going to start training for a USPA meet coming up in the next few months.

Currently at 183lbs as of yesterday. Running a modified version of the Cube "Boss" method as outlined in 365 strong. I added in more volume over all and a second squat day. This is my third week thus far and I am feeling pretty beat, no where near as bad as when I ran Smolov though.

I think I am probably going to start posting videos of my training. Didn't get any today.

Rep Squat Day (setxrep):
Warm up
2x12 315lb competition stance squat
5x5 225lb front squat
2x20 leg press (forgot what weight I put on)
1x50 135lb
Ab work (barbell oblique side bends)

Rep day is always the worst day for me. I recently started wearing a lot of clothing while I train. Normally wear some type of compression pant with shorts, light knee bandages on squat day to keep them warm, and a hoodie or jacket. I sweat buckets but I normally stay really loose and have yet to get hurt.