STAY/GET BACK IN SHAPE VOL 3.0 -- A New Niketalk = A New Thread

[airblaster503]

GOAT multi/supp:

Edit:Meant to post the picture he posted back a few pages but for some reason not allowing

Is that HIIT on a stationary bike or eliptical or both?

about to go hit legs for the first time in months

 

[adobecs4]

Did the hip adductor at the gym tonight. Felt so violated when I finished 

 But it's amazing what a great workout will do to your confidence.

 

[airblaster503]

Man holy **** my legs are sore. Made it through just 3 sets of squats and cramped on the 8th rep of the 3rd set. From there just did calf raises and worked out shoulders. Hate doing legs after a long time off

 

[2pacalypsenow]

debating of cancelling my gym membership and taking my workouts to the street, just found out my school has a shower.... Anyone in here who works out in the street?

 

[denni5themenace]

Currently squatting 245lbs, gonna try and hit 300lbs by the end of December.

How likely is this? 

smolov

 

[ootherocoo]

 

 
How often do you guys train each muscle group per week?

I know there are different philosophies on this. For about a year I've been training back and chest 2x/week, but I'd been getting an influx of tightness in certain areas (pec minor for instance). I don't know if this can be attributed to "over training," but I might go back to 1x/week for everything except legs.

Once per week for each much group.

 

[ootherocoo]

Chris Jones' new workout partner could have it all

100%  You think his girl gets mad?....LOL

 

[tdogg2k]

I think it's kind

debating of cancelling my gym membership and taking my workouts to the street, just found out my school has a shower.... Anyone in here who works out in the street?

 

[jking0821]

Did shoulders yesterday.  Felt good about it.  Threw in some bicept work

Question.

Soccer season ends soon and this winter im going to try to get back up to 190lbs so i can throw some weight around.  I want to be able to squat 405lbs.  I am currently at a 1 rep max of 365lbs.  Is a 5/3/1 my best bet

some of these calculators looks like a lot of fun with the amount of reps it asks for http://blackironbeast.com/5/3/1/calculator 

I have 4 months basically to get there.  Possible?

 

[tdogg2k]

if 365 is already your 1 rep max. 405 is easily in your grasp
weight moves weight

 

[jkitty]

Throwing up fast food? Never.

Day off today gonna eat everything in sight and get some good sleep.

Off work tomorrow going to hit deads and squats.

 

[jkitty]

weight moves weight

this is very true

 

[bigboss]

Questions about if blank is possible in blank amount of time are kind of pointless. We can't predict the future, just put in work, eat and rest a ton and it will come.

I second the smolov suggestion though, but Im not sure you would like its frequency, it has you squatting 4 times in the first week of the program.

In my experience 1rm calculators are pretty accurate when you use reps of 6 or less. 

 

[jewbacca2]

The Wendler max calculator is

(Weight)*(reps)*(.0333)+(weight)

It's a pretty accurate gage.

 

[jewbacca2]

Someone school me on Smolov.

 

[jking0821]

Appreciate the feedback.  I just don't want to be like i think i can hit 495lbs and die trying 

.  I watch candito throw around 405 like its nothing and im like wth man

 

[bigboss]

Someone school me on Smolov.

Its a very high frequency peaking program. The introduction has you squatting 3 times a week but once you hit the base mesocycle it jumps up to 4 times a week. The gains you get from it can't be kept for extended period of time because you won't have enough time to recover. Its basically the hardest squat program out there.

For example it has you do 7x5 at 80% plus 20lbs in only the second week of the cycle 

 That hurts my back just thinking about it lol

Read:

http://www.powerliftingtowin.com/smolov/

 

[jocruz89]

currently eating at a 1000 calorie deficit. Gotta get ready fort this wedding. 5 ' 10 " 183 lbs, probably 18-20% bf. Need to get down to about 170 lbs and 12%

 

[suberzat1]

Damn 183 to 170 a big drop off. I still want to know what my bf% is

 

[grimeyy]

My friend is super skinny and went to check his BF% at the gym and it kept reading "Error" lmaooo

0%BF?!

 

[mister friendly]

I feel like calipers and the water tank are the best way to measure body fat

The body weight electronic scale is bunk

 

[byukid]

My friend is super skinny and went to check his BF% at the gym and it kept reading "Error" lmaooo

0%BF?!

Honestly any time you're under 10% or so most commonly available bf measuring devices become 100% unreliable. My wife still believes her brother in law was at 2% bf after a marathon, no matter how many times I tell her that he would have died at that point.

 

[bigboss]

 
currently eating at a 1000 calorie deficit. Gotta get ready fort this wedding. 5 ' 10 " 183 lbs, probably 18-20% bf. Need to get down to about 170 lbs and 12%

More than likely dropping 13lbs will not get you to 12%.

Most people think they're lower than what they actually are. Also basically starving yourself just to get ready for that is not the best idea, you'll just gain it right back if you go back to eating normal.

 

[bigboss]

 
Honestly any time you're under 10% or so most commonly available bf measuring devices become 100% unreliable. My wife still believes her brother in law was at 2% bf after a marathon, no matter how many times I tell her that he would have died at that point.

lol truuu

BBers are like 3-5% max on stage and are damn near death lol Its pretty dangerous to get down that low.

 

[aNYone]

can i just go on ebay and buy a bodyfat caliper

cause i want one but there is a bunch of different kinds

is there a specific kind thats most accurate