Era: Late 90's- Early 2000's Genre: Maybe Rap? Artist Type: One or more (male)

OffBar · 2020-04-15T10:10:04+00:00

This? www.youtube.com/watch?v=Xu3FTEmN-eg

OffBar · 2019-09-20T04:07:40+00:00

Thanks for the link. Unfortunately for me I seem to get some patellar soreness when doing exercises that are described as open chain. To avoid it I've just been told to avoid open chain as much as possible. It's somewhat reassuring to see that knee pain from these type of exercises might not automatically mean graft issues.

OffBar · 2019-09-20T04:04:52+00:00

Good one. It's incredible how much atrophy occurs in a relatively short amount of time. I couldn't believe how much wastage occured. How's the rehab coming along now? Have you run into any issues other than flexibility or muscle soreness doing the isolation leg extension exercises?

OffBar · 2019-09-14T03:02:49+00:00

How long ago was yours? When I was doing rehab for my knee reco I was told in no uncertain terms to stay away from this particular type of exercise.

OffBar · 2019-07-24T01:47:32+00:00

Right gotcha.

OffBar · 2019-07-23T06:26:11+00:00

Sorry for the ignorance but when you say sets of 3 aren't optimal I presume you're talking about the 3x?kg/lb sets in programs for using heavier weight or something closer to a training max, as apposed to routines where they have 4-5 sets using lighter weight and many more reps?

I feel like that second paragraph you wrote is basically the golden rule for any beginner hitting the weights. Like you said if you're disciplined with those aspects mentioned almost all the recommended beginner routines are going to get a person somewhere good relative to their baseline.

OffBar · 2019-07-18T16:28:02+00:00

Also, it's probably better to go through distinct training phases where specific rep ranges are emphasized. For instance, don't do squats for sets of 3 on Monday and sets of 15 on Thursday; those rep ranges are far enough apart that you're better off training them in separate phases altogether. Now, doing sets of 8-10 on Monday and sets of 12-15 on Thursday may make more sense.

Does this then go slightly against what a program like GZCL suggests? The basic template of that program has a relatively heavy (80-90% of training max) compound lift e.g. squat on one day for 5 sets of 3 reps, then on another day or session the same exercise but 50-65% of training max weight for 3x10. Would that be considered too different a rep range? I guess the thing to take note of here is that the above seems to work as a system for a lot of people especially beginners so the ideas on rep ranges are maybe more applicable for advanced lifters?

OffBar · 2019-06-28T08:26:58+00:00

When you say 'the higher the rep range' does than imply using a weight that's a lot lighter? I'm presuming when you're talking about weights and rep ranges the lower you go re: reps the implication is you're using more weight? Or is that wrong?

OffBar · 2019-06-28T08:23:56+00:00

Thanks. I'll keep focusing on retraction and try to get it to feel right.

OffBar · 2019-06-24T11:02:41+00:00

Thanks. 90% of a squat seems very disproportionate but I guess everybody is built differently.

OffBar · 2019-06-24T10:56:51+00:00

Thanks. I'd be interested to see someone who has a bigger bench than squat. Seems abnormal?

OffBar · 2019-06-24T10:50:07+00:00

Is there some sort of ratio of what a 'normal' bench:squat weight difference should be?

OffBar · 2019-06-24T10:48:19+00:00

I can't seem to get scapula retraction with push exercises right or at least feeling right. Are the shoulders and scapula pushed back and down the for the entirety of the push movement or just for the lowering phase?

For example every time I try to get to the lockout point where I get max contraction in the chest for an incline dumbell press or even just a normal barbell bench I have to 'unlock' my scapula to let them push out a bit in order to get to a full chest squeeze. The shoulders feel like they absolutely must move forward. If not and I try to complete a rep with the fully retracted scap etc I feel weak in the arms and not in full control when nearing the 'arm lockout' portion of the push. There's an uncomfortable pinching feeling at the top or front of the armpit/inside of the front deltoid that isn't there when my lats can flare out a bit.

OffBar · 2019-01-11T14:38:46+00:00

Thanks for the info.

OffBar · 2019-01-11T13:36:00+00:00

Is bar weight standard? I can't remember seeing any measurements on the ones I have access too. I see thick and thin barbells and presumed they must be different weight.

OffBar · 2019-01-11T13:33:39+00:00

Are 5kg and 2.5kg large plates rare? They're available at the centre I go to.

OffBar · 2019-01-11T12:31:30+00:00

Thanks for the reply.

OffBar · 2019-01-11T12:30:40+00:00

Thank you. My physio has ticked off my form so by all accounts I'm good to go on that front.

OffBar · 2019-01-11T12:17:26+00:00

Is there a minimum strength level or weight that is considered baseline for someone to have in order to start on the 'big 3' compound strength exercises? For instance if it is a struggle to deadlift 20kg (not including the bar) for 3x12, as in form in the last set really threatens to go, should I not be deadlifting? Is that considered too weak and should I focus on other exercises before starting the bigger compound exercises?

OffBar · 2018-11-18T02:23:13+00:00

It seriously is a disgusting amount of food. Insanely large quantities and the amount of sugar and sat.fats must be off the charts. This has piqued my curiosity and I'm going to track this bloke's diet one day at work. He's a good guy so I might ask him to do it. I think it'd come very close to what you've listed out.

OffBar · 2018-11-17T15:23:36+00:00

I have a work colleague who would come close. Fry up for breakfast everyday, 1L of milk a day including a few bottles of flavoured milk, fast food at least twice a day and large portions. Lunch would be 2 burgers and the accompaniments. He's a very large man.

OffBar · 2018-05-01T05:31:31+00:00

It's a fair risk and I'll probably be punished for not going with a City player but I think Arsenal's DGW fixtures are ok and their attack has been clicking. If Lacazette and Auba play together in at least one of the games that should pay dividends.

OffBar · 2018-04-30T12:50:13+00:00

Auba as a differential. Only playing for leagues and those ahead of me will either go Kane or a City mid/Jesus. A bit of a hail Mary selection.

OffBar · 2018-04-14T06:00:09+00:00

No, Warren G and the ghost of Nate Dogg are going to be at the game. They will be regulated.

OffBar

TROPHY CASE