computer at home is broken so i can only respond when i have a breal at work for the moment...
simply doing heavier lifts should increase your core strength for them...doing wted crunched will make you stronger at wted crunches but you doesn;t crunch during a squat for memory...you can use some stability type training thoiugh such as inch worm holds, reverse braces etc
like isaid you'll get better at HLR's but thataction is not replicated during any other lift
not a fan of bending the sopine, ecspecially the lumbar...maybe search 21st century core training by mike robertson
i hope your not twisting the lower back when doing those twists...
Progress
Moderators: Boss Man, cassiegose
I would think for Abs, you may want to focus on exercises that may stimulate Ab development, in conjunction with other muscles.
So you could do Freebar Squats, Cleans, Deadlifts might be useful, and if you're going to actually target them specifically, try stuff like Planks, Normal and Side.
Side Bends are not that great. Stimulate the Obliques, but if you do weights with them, you have to be spot on, otherwise if you have any kind of slight lean forward or back, when you tilt to one side, you risk twinging something like an Illiocostal, Erector Spinae, possibly some of the Abs are, and possibly some connective tissues around the Abdominal and Lumbar regions.
So you could do Freebar Squats, Cleans, Deadlifts might be useful, and if you're going to actually target them specifically, try stuff like Planks, Normal and Side.
Side Bends are not that great. Stimulate the Obliques, but if you do weights with them, you have to be spot on, otherwise if you have any kind of slight lean forward or back, when you tilt to one side, you risk twinging something like an Illiocostal, Erector Spinae, possibly some of the Abs are, and possibly some connective tissues around the Abdominal and Lumbar regions.
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Christopheel
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Christopheel
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Well, no real question about exercises workout or powerlifting, oh yes finally I have one, do you know a good RAW powerlifting league in Canada ? Because I will do this competition that I'm in but it's geared and I'm disadvantaged and after training RAW and talking with RAW lifters and would like a lot to compete in a RAW competition. For sure, that's only if I perform good in this comp, if I get destroyed, I will just go back to training in room and won't compete again LOL, until I get again the challenge rage !
Update,
18 Years Old
BF I don't really know, fat "tester" dosen't seems to work with me, abs thick but arms legs even neck are not of a 8%BF body.
180Lbs, water loss FTW, I gain a bit of muscles during program and for some unknow reasons I had water retention and now it's gone ... Well that way better physique (From what I've seen, water retention is in the area or what lol ?) and I can stay in weight class !
Update,
18 Years Old
BF I don't really know, fat "tester" dosen't seems to work with me, abs thick but arms legs even neck are not of a 8%BF body.
180Lbs, water loss FTW, I gain a bit of muscles during program and for some unknow reasons I had water retention and now it's gone ... Well that way better physique (From what I've seen, water retention is in the area or what lol ?) and I can stay in weight class !
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Christopheel
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Christopheel
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Update
18 years old
Meet in 5 days
182lbs (motherfucking mass gain lol) i must now compete in the 82.2KG bracket ...
100KG over three lift goal was obtain !
plan for after meet (and I will need help lol) :
Cutting the rest of fat, because during "bulking" i didn't ever gain an ounce of fat ... and I believe too that if I reach 10%BF (an easily sustainable BF) I would loose around 18lbs assuming I'm at 20%BF, but I don't know damn , I'll take pics and update them here. That way I could compete in the 75KG bracket for future competition.
Questions for now :
Do cutting BF (not during the cut, after) would affect strength ?
Will 10%BF will be sustainable if we take in consideration that I didn't ever gain fat during bulking phase even on "Powerlifting" workout.
And I don't remember right now (I know boss talked about it many times) but how many pounds of fat is possible to cut per week ? Just to know how long this damn cut will last ... I want to do it quickly but healthy too.
I plan on reducing carbohydrates post-workout and in morning, Will try to have 100gcarbs less a day. Since calories drop a lot when only putting out a cup of oatmeal in the morning (390cals for only one cup). I won't reach during this process 3RM since i don't think that will low carbs I will be as performant as now, so I will go back to old 10x3 at 6RM and will adapt workout and add a session of Sprints.
Diet I'm planning to do :
6:00
2/3Cup of oatmeal (260cals)
One whole Egg (70cals)
Scope Whey (100cals)
6:30
A pepper to boost vit.C (35 cals)
7:00
WORKOUT or Sprints
8:00
Whey (200cals) No carbs right now, only some few from BCAA mix that i take before/during/after WORKOUT not on Sprints.
9:00
Salmon with peas/corn Around 300-400cals
12:00
8 Egg Whites and one whole, Veggies, (Around 220cals)
3:00
Horses meat, Veggies (200 cals)
6:00
Lean Beef and veggies (170 cals)
9:00
Tuna, veggies (120 cals)
10:00 Sleep
Night Whey (100 cals)
HOLY SHIT only around 1900cals ... If i was talking to myself I would say : "Hey motherF your calories are too low up this to at least 2200 on training day and 2100 on off !) That's a minimum right ? Even if at 1900 I get all proteins ... So I could increase healthy fats income from another meal of salmon and too I could as I do with "bulk" split meals to eat every 2 hours or even every hour since I could do it ! That would be insane but I believe that would be a not bad idea ...
18 years old
Meet in 5 days
182lbs (motherfucking mass gain lol) i must now compete in the 82.2KG bracket ...
100KG over three lift goal was obtain !
plan for after meet (and I will need help lol) :
Cutting the rest of fat, because during "bulking" i didn't ever gain an ounce of fat ... and I believe too that if I reach 10%BF (an easily sustainable BF) I would loose around 18lbs assuming I'm at 20%BF, but I don't know damn , I'll take pics and update them here. That way I could compete in the 75KG bracket for future competition.
Questions for now :
Do cutting BF (not during the cut, after) would affect strength ?
Will 10%BF will be sustainable if we take in consideration that I didn't ever gain fat during bulking phase even on "Powerlifting" workout.
And I don't remember right now (I know boss talked about it many times) but how many pounds of fat is possible to cut per week ? Just to know how long this damn cut will last ... I want to do it quickly but healthy too.
I plan on reducing carbohydrates post-workout and in morning, Will try to have 100gcarbs less a day. Since calories drop a lot when only putting out a cup of oatmeal in the morning (390cals for only one cup). I won't reach during this process 3RM since i don't think that will low carbs I will be as performant as now, so I will go back to old 10x3 at 6RM and will adapt workout and add a session of Sprints.
Diet I'm planning to do :
6:00
2/3Cup of oatmeal (260cals)
One whole Egg (70cals)
Scope Whey (100cals)
6:30
A pepper to boost vit.C (35 cals)
7:00
WORKOUT or Sprints
8:00
Whey (200cals) No carbs right now, only some few from BCAA mix that i take before/during/after WORKOUT not on Sprints.
9:00
Salmon with peas/corn Around 300-400cals
12:00
8 Egg Whites and one whole, Veggies, (Around 220cals)
3:00
Horses meat, Veggies (200 cals)
6:00
Lean Beef and veggies (170 cals)
9:00
Tuna, veggies (120 cals)
10:00 Sleep
Night Whey (100 cals)
HOLY SHIT only around 1900cals ... If i was talking to myself I would say : "Hey motherF your calories are too low up this to at least 2200 on training day and 2100 on off !) That's a minimum right ? Even if at 1900 I get all proteins ... So I could increase healthy fats income from another meal of salmon and too I could as I do with "bulk" split meals to eat every 2 hours or even every hour since I could do it ! That would be insane but I believe that would be a not bad idea ...
- it's great to be lean buy you probably wonlt be able to lift as much if you're too much lighter
- 10% is sustainable i think but it depends what your "natural" body state is....if your a past fat boy than probably not
- quickly and healthy probably don;t mix but aim for 2pds/week max i'd ay, ecspecially as we don't want any or much loss of strength
- do not cut carbs post training, breakfast maybe, post training never
- why not use your 3rm and do sets of 1 for strength maintenence? you can't stay strong if you don't lift strong
- 2 - 3 eggs for breaky...have fruit over oatmeal
- pepper for VC???
- the more sprints you do or the further you do them for each set, the more carbs you'll need after them
- for best case scenario leave out peas and corn....add in broccoli, celery eyc....chewy veg
- 8 eggs at once??? i'd seperate btw breakfast and lunch
- well there wasnlt any natural fats really....add in nuts, almonds, peanut butter etc
- meal spacing is fine, don;t get too silly with it
- 10% is sustainable i think but it depends what your "natural" body state is....if your a past fat boy than probably not
- quickly and healthy probably don;t mix but aim for 2pds/week max i'd ay, ecspecially as we don't want any or much loss of strength
- do not cut carbs post training, breakfast maybe, post training never
- why not use your 3rm and do sets of 1 for strength maintenence? you can't stay strong if you don't lift strong
- 2 - 3 eggs for breaky...have fruit over oatmeal
- pepper for VC???
- the more sprints you do or the further you do them for each set, the more carbs you'll need after them
- for best case scenario leave out peas and corn....add in broccoli, celery eyc....chewy veg
- 8 eggs at once??? i'd seperate btw breakfast and lunch
- well there wasnlt any natural fats really....add in nuts, almonds, peanut butter etc
- meal spacing is fine, don;t get too silly with it
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Christopheel
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-Damn ... so whatever I do I won't be able to make bar bend as much as now ... Even If I do the cut with a goal of 2pounds/week and keep proteins to a minimum of 1.5g per pounds ?swanso5 wrote:- it's great to be lean buy you probably wonlt be able to lift as much if you're too much lighter
- 10% is sustainable i think but it depends what your "natural" body state is....if your a past fat boy than probably not
- quickly and healthy probably don;t mix but aim for 2pds/week max i'd ay, ecspecially as we don't want any or much loss of strength
- do not cut carbs post training, breakfast maybe, post training never
- why not use your 3rm and do sets of 1 for strength maintenence? you can't stay strong if you don't lift strong
- 2 - 3 eggs for breaky...have fruit over oatmeal
- pepper for VC???
- the more sprints you do or the further you do them for each set, the more carbs you'll need after them
- for best case scenario leave out peas and corn....add in broccoli, celery eyc....chewy veg
- 8 eggs at once??? i'd seperate btw breakfast and lunch
- well there wasnlt any natural fats really....add in nuts, almonds, peanut butter etc
- meal spacing is fine, don;t get too silly with it
-For past, I was more lean than lean from 5 to 10 then I had a huge chips summer and went really fat at 11, from 11 to now I've lost fat a lot but still I've never really done a real "cut" father is pretty lean and mom is surely stronger and heavier than you. So who knows lol
-2 pounds a week is healthy ? Then I believe it's quick !
- Okay so post-workout carbs over breaky one, But only 30mins after PWO whey I have corn/peas witch is carbs already ... Should I take it straight after Whey as carbs ?
-For veggies, i Will eat green and pale green and no peas except maybe Post-workout meal.
-LOl no it's 8 egg whites, and one whole.
-I was thinking of adding a salmon portion for healthy fats but I can add nut type instead.
-For 3RM. Before i started rush to powerlifting meet, I was working at maximum to 5RM and I was gaining strength, but I wasn't able at first to reach easily 3-1RM. So to keep strength I could instead of 10x3 6RM i could do 15x2 4RM or 30x1 3RM (Yes even 30 sets I can do them pretty quickly Less than 20mins) But I was saying this because I believe that without muscles glycogen at 100% and free carbs for energy too Lifting near max will be harder ...
So what do YOU personally think, let's say im 20%BF @180 pounds I could cut down to 162@10%BF and then go back to "bulk" diet and continue to build strength and muscles. I only fear the loss of strength ... Will I really see the changes ? Well what would YOU do ? Cut or not ?
- most powerlifters put on wt in thier off times, work with heavier wts then lean down while maintaining for comp time
- you might be able to maintain strength but chances are no...if you opt for a 1pd loss/week you probably should be able to
- have some more simplier carbs with your shake and have better veggies the next meal after
- i don;t care what they color they are, just make them crunchy, chewy one's
- you can have more whole eggs....the yolk is where all the good stuff is really...just split them in half so you donlt have so much at once
- add both salmon and nuts
- 30 x 1 is ridiculous...you'll gain 5rm strength but not neccesarily 1 - 3rm strength, not in comparison anyway...you only 4 - 8 singles above 90% and not much more...this needs to be cycles through obviously
- you don't need much glycogen for heavy lifts as they only take les than 10secs to do...you just won;t be able to have much overall volume of accesory exercises and cardio
- i don't bulking and cutting...you ca still build strength and lose fat at the same time but you'll need to do it over a longer period of time or you can simply do one or the other and not worry about the other so if you go for fat loss dont get too caught up in losing some strength...you can easily gain the strength back anyway
- you might be able to maintain strength but chances are no...if you opt for a 1pd loss/week you probably should be able to
- have some more simplier carbs with your shake and have better veggies the next meal after
- i don;t care what they color they are, just make them crunchy, chewy one's
- you can have more whole eggs....the yolk is where all the good stuff is really...just split them in half so you donlt have so much at once
- add both salmon and nuts
- 30 x 1 is ridiculous...you'll gain 5rm strength but not neccesarily 1 - 3rm strength, not in comparison anyway...you only 4 - 8 singles above 90% and not much more...this needs to be cycles through obviously
- you don't need much glycogen for heavy lifts as they only take les than 10secs to do...you just won;t be able to have much overall volume of accesory exercises and cardio
- i don't bulking and cutting...you ca still build strength and lose fat at the same time but you'll need to do it over a longer period of time or you can simply do one or the other and not worry about the other so if you go for fat loss dont get too caught up in losing some strength...you can easily gain the strength back anyway
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Christopheel
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After having your advice, I believe that leaning down would only be good, if I loose a bit of strength, first I will compete in a lower weight bracket, will gain tons of strength again without gaining fat so this little downside is easily overcome with positive aspect.
I'm not a fan either of BIG HUGE BULKING and then BIG HUGE CUTTING ...
But since I still carry some preteen age fat Cutting it out must be done I believe.
So you believe that with 2k 2.2k calories and all proteins (but low carbs true.) Gaining strength will be hard ? Even maintain it ? Because before I knew anything about training and eating I was improving strength (I was only eating bread and cereal DAY LONG) ... Maybe I was not at the same point so it's not the "same game" ...
decision : I will engage a "cut" after comp on 14 ...
Will keep update with the progress,
So right now on training days I reach 4k calories and on off I'm around 3.3-3.5K ... Yes yes all those extra cals are from carbs, I have a lot on breaky and PWO. So I will reduce this to cutting diet in a week, reasonable ?
When you say aim for 1pounds a week instead to continue progression in Strength, what would I need to change ? A bit more calories from fats ? Well I will take precises precise weight on Monday and I will see how it goes.
Still 4 pounds a month is fast I believe, especially If I can at the same time continue to improve strength.
Thanks for your time !
I'm not a fan either of BIG HUGE BULKING and then BIG HUGE CUTTING ...
But since I still carry some preteen age fat Cutting it out must be done I believe.
So you believe that with 2k 2.2k calories and all proteins (but low carbs true.) Gaining strength will be hard ? Even maintain it ? Because before I knew anything about training and eating I was improving strength (I was only eating bread and cereal DAY LONG) ... Maybe I was not at the same point so it's not the "same game" ...
decision : I will engage a "cut" after comp on 14 ...
Will keep update with the progress,
So right now on training days I reach 4k calories and on off I'm around 3.3-3.5K ... Yes yes all those extra cals are from carbs, I have a lot on breaky and PWO. So I will reduce this to cutting diet in a week, reasonable ?
When you say aim for 1pounds a week instead to continue progression in Strength, what would I need to change ? A bit more calories from fats ? Well I will take precises precise weight on Monday and I will see how it goes.
Still 4 pounds a month is fast I believe, especially If I can at the same time continue to improve strength.
Thanks for your time !
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Christopheel
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Meet yesterday, temperature and weather were perfect, sexy womens outside playing volleyball in bikinis. AND A MOTHERFUCKING TOTAL of 522 (only 501.5 for real, look below) Kilos, I'm 55 kilos away from Provincial Records and I'm more than happy of performance even If all lift felt too easy ...
Deadlifted : 515 pounds
Squat : 315 Pounds (I did third attempt wrong because I didn't wait for the squat signal /cry)
Bench Press : 280 pounds (He wasn't liking me much the pause appeared liked 2 years and a half to me ! )
Miss on attempt, next meet I will go heavier for third attempt ... Because I felt like not giving enough.
Was a very friendly competition, I was in the youngest (one was 16 and the rest were all 21++)
A 84 years old grand-pa bench 374lbs, oh god !
The guys there were all experienced and many were of an international "caliber", I had tons of tricks and a lot help for the meet and overall this was a really nice day.
I've messed up with attempt, I could have planed them a LOT better ... the first one was way too low and the second was too and y third was usually gym "max" and a bit less on squat because knees were hurting, too much on warm-up maybe or something. Instead I should have done, 3 rep on first, max in gym on second and then try a PR on third. Well I will know next time !
mom had something really important to do this weekend so I went there with a friend and the only video I have is taken by a nice lifting women who was at the meet too, first attempt on deads :
http://www.youtube.com/watch?v=WvC4n681C94
3 plates and something (can't remember, I'll be 100% sure when the results will be announced on website)
I've done something like 315-325 on 1st, 402 on second and 515 ( I believe this one was doable only because at home I wasn't counting bar's weight, witch is maybe 25-30pounds) on third.
For Bench
1st 180 pounds
2nd 220 pounds
3rd 280 pounds
and Squat
1st 247 Pounds, Random photos taken by the same kind lifting women http://img525.imageshack.us/.php?image=img3315zn2.jpg
2nd 315 Pounds
3rd 360 Pounds, miss because I didn't waited for the "Squat" command ...
Deadlifted : 515 pounds
Squat : 315 Pounds (I did third attempt wrong because I didn't wait for the squat signal /cry)
Bench Press : 280 pounds (He wasn't liking me much the pause appeared liked 2 years and a half to me ! )
Miss on attempt, next meet I will go heavier for third attempt ... Because I felt like not giving enough.
Was a very friendly competition, I was in the youngest (one was 16 and the rest were all 21++)
A 84 years old grand-pa bench 374lbs, oh god !
The guys there were all experienced and many were of an international "caliber", I had tons of tricks and a lot help for the meet and overall this was a really nice day.
I've messed up with attempt, I could have planed them a LOT better ... the first one was way too low and the second was too and y third was usually gym "max" and a bit less on squat because knees were hurting, too much on warm-up maybe or something. Instead I should have done, 3 rep on first, max in gym on second and then try a PR on third. Well I will know next time !
mom had something really important to do this weekend so I went there with a friend and the only video I have is taken by a nice lifting women who was at the meet too, first attempt on deads :
http://www.youtube.com/watch?v=WvC4n681C94
3 plates and something (can't remember, I'll be 100% sure when the results will be announced on website)
I've done something like 315-325 on 1st, 402 on second and 515 ( I believe this one was doable only because at home I wasn't counting bar's weight, witch is maybe 25-30pounds) on third.
For Bench
1st 180 pounds
2nd 220 pounds
3rd 280 pounds
and Squat
1st 247 Pounds, Random photos taken by the same kind lifting women http://img525.imageshack.us/.php?image=img3315zn2.jpg
2nd 315 Pounds
3rd 360 Pounds, miss because I didn't waited for the "Squat" command ...
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Christopheel
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Thanks !HOUSTON TEXAN wrote:Nice Chris!!! I wish I had your deadlifting numbers!!! I'm going for 260lbs, 5x5 on bench tomorrow, yikes!
Well, 260lbs 5x5 for your bench is really really good, and for deadlifts I started with a little more strength since before I was lifting, I had several years of "Intense Heavy Hard Long Snow Shoveling" ah ah.
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