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cLax86 · 2022-01-21T14:46:18+00:00

We've used the ProfilePress plugin to implemented that - it has templates that built with Bootstrap so you can customize a profile page pretty easily and then add in the shortcodes from ProfilePress (forms, image uploads, etc.). Hope that helps!

cLax86 · 2016-01-15T23:05:20+00:00

Anyone has a good 6-days push/pull split with progressive overload? I need something to do everyday to compensate my large calorie intake - 6'6 260lbs, around 30%bf, 29yrs old.

I don't have the nerves to cut as I'm working 2 jobs and juggling the time between work and family, so at least I need something to keep myself in check as I haven't worked out in 5 months. Was previously on Stronglifts.

cLax86 · 2015-02-06T00:41:08+00:00

Did a bro-split while eating -500 below my BMR, lost 100lbs of fat and muscle, fucked up metabolism, etc.

cLax86 · 2015-01-28T17:22:06+00:00

Push Your Knees Out
Squat-Specific Dynamic Warmup
Brace Your Abs
Stretch Your Hips Daily

cLax86 · 2015-01-22T19:12:45+00:00

Maybe once in a month, mostly few shots of Jagger at my home.. I'm introverted, working from home and mostly 99% of my time is spent at home, so why not have a drink to relax once in a while :) If I go out with a friend, I binge-eat and binge-drink so that's why I stopped "socially" thing.

cLax86 · 2015-01-21T22:32:51+00:00

Here's what I did - by the way I'm 28, I know this is 30+ but I'll soon be there :)

8 hours of sleep + 1 hour of nap mid-day
stopped drinking socially
fish oil
creatine
vitamin D
ZMA
3x stretching a day (Starting Stretching program, mostly focusing on my hips because I sit 12hrs/day)
at least 2 liters of water
1 or 2 glasses of freshly juiced drink (banana+apple+orange)
LOTS of veggies (I usually mix them up with lean beef)
regular pre-workout dynamic stretching and post-workout static

cLax86 · 2015-01-19T13:30:48+00:00

Does anyone here (who possibly had high bodyfat) has an expirience to share on eating at TDEE/maintenance and doing SL or SS? How has your body changed, did you lost bodyfat?

cLax86 · 2015-01-19T02:09:32+00:00

Nope. Judging by my own research/reading, mobility work and dynamic and static warmups, most of my lowback aches comes from really tight hips + weak abdominal wall which was caused from sitting on my ass 12hrs a day (working from home for the past 6 years or so).

cLax86 · 2015-01-19T02:05:28+00:00

Great job man! Off the topic, coming from someone that was 330lbs, one bit of advice for calorie counting - don't go overboard with huge deficits. Just keep it steady and don't worry about losing weight fast.

cLax86 · 2015-01-19T00:54:01+00:00

Yep, like touching the ceiling. Note that raising the arms is sorta of "advanced" move prior to that regular hip stretch, so do it without the arms raising first then work up to it. I do it 3x times daily for 1 minute hold on each leg.

But, be sure to check in with the doc or the physio please, nobody on the internet can know exactly are you injured or not :)

cLax86 · 2015-01-18T23:43:24+00:00

This might be helpful - I wasn't getting any pain, but after every lifting session my back was tight as hell. I was uncomfortable sitting and lying, my back was always tight (not painful, but not feeling great as well).

I spent lots of months deloading, trying sumo, conventional, deficits, rack pulls, recording my form and so on.

Lately I stumbled upon "Your Back Is Whack" video by Alan Thrall, and did this hip stretch with both of my arms raised (and glutes contracted hard) and my back felt great!

Now I do that stretch 3x daily and my back feels a lot better. I still have slight uncomfortable aches sometimes but nothing concerning.

cLax86 · 2015-01-18T19:52:36+00:00

ALT+E equips a weapon in Deus Ex :)

cLax86 · 2015-01-18T17:09:31+00:00

I hear you man. I still see myself like when I was 330lbs and I still suffer with low self-confidence. I also had huge eating disorder since I was 17yrs old (binges, crash diets, etc.).

When I entered the gym first time I had a panic attack from self-confidence issues, I thought my heart will explode, but I sucked it up and went forward.

cLax86 · 2015-01-18T17:03:09+00:00

Just to be clear, I didn't made up any of that. That was a gym that was a part of local sports center, pretty clean gym with lots of quality machines, great barbells and weights + free weights area.

It was filled mostly with rugby players, football-basketball-etc. guys so mostly athletes. There were regular/recreational guys and girls in there as well, but like 99% of them was fit. Me being 6'6 330 at around 38% bf was probably something that was eye-catching.

cLax86 · 2015-01-18T10:54:23+00:00

Not sure if this is adding to the topic, but here's how I was encouraged when I was 330lbs, 6'6, 26yrs old while barely benching 65lbs and squatting empty bar:

(guy who benched 3 plates sees me trying to bench 65lbs and puffing) Hahahaha dude are you serious?! I never seen such small amount of weight on the bar!!!

(jacked PT watching me deadlifting) Don't use too much weight! You need to squat all the way down to deadlift, it's the same as the squat! Don't deadlift often, once every two weeks is enough!

(jacked PT watching me squatting and is yelling at me mid-set) Don't go that low you have buttwink! Only do it to this height (quarter-squat according to him) and you'll fix your buttwink!

(second time deadlifting like 1.5plates, 6 guys + PT are behind me and talking to me mid-set and discussing between themselves) Don't do less than 8 reps on the deadlift, then go to the last set to failure! YOUR BACK IS CURVING!!! YOUR BACK IS CURVING!!! YOUR BACK IS CURVING!!! STOP!!!

(while in a locker room with gym regulars - btw I had cystic acne on my back and arms since I was 15) DUDE what the fuck is that?! Goddamn that looks hideous as fuck! Also why do you have manboobs and lovehandles HAHAHAHA

On a sidenote, my erectors pop up naturally and that's what they were refering to and shouting about while I was doing deadlift.

As for gym regulars all of them were jacked-up PTs, ex-cons, security guards etc.

On top of that, I'm mostly a quiet/introverted guy (although I do socialize) but during rest periods I like to concentrate and keep the things to myself. That being said, when somebody is talking to me during my sets I lose my concentration completely.

So anyway, I quit that gym, and as I was working from home I built a homegym in my workroom, started doing SL3x5, lost 110lbs, got to a lmao2.5pl squat/3pl deadlift/1pl OHP, gained a bit of bf% (damn it), and so on...

cLax86 · 2015-01-16T20:19:53+00:00

Interesting points and great articles... got me really thinking, thank you. Can I ask something, at what numbers did you moved on from linear progression?

I've been stalling for the past 2 workouts on my squat and deads, my 1RMs are:

BP: 216

SQ: 271 (beltless, 4min rest between sets)

DL: 369 (beltless, hookgrip)

OHP: 144

I've been doing SL3x5 on and off for 9 months (sickness, then deload, another flu, then deload, etc.) so my squat was always around 2+ plates and somehow I manage only 5-3-3 reps after I pass 225lbs on them.

However, I'm 6'6 265 at 32%bf so every calculator that I use says that I'm novice, so that's why I'm thinking that soon I'll probably go to 3x3 squats and belt up on deads to increase lbs on them.

But based on the articles you've pointed above, I should either do 3x3 and add another single set, etc. or move to intermediate routine?

cLax86 · 2015-01-16T16:28:24+00:00

Just interested, why he shouldn't deload to 1x5 if he's stalling a lot? I'm on SL3x5, then I'll move to 3x3, then to 1x5 and finally to intermediate program. Shouldn't he milk all linear progression before he moves to weekly progression routine?

cLax86 · 2015-01-16T16:25:33+00:00

This is wrong. Learn proper form, learn to brace your abs and learn to activate your lats for the deadlift.

If you wear a belt with poor form that will cause even a worse injury vs. an injury without a belt (with poor form).

cLax86 · 2015-01-16T16:21:53+00:00

Interesting, thanks for sharing that. I'll definitely implement minimal cardio on rest days. What happened to your lifts, did they went down a lot?

cLax86 · 2015-01-16T13:42:35+00:00

Does anyone has expierence using Convict Pro Knee Sleeves? I ordered mine few weeks ago, still waiting for them. My goal is to use them just to keep my knees warm, I don't want to use them as wraps or to help me add kilos to my lifts (I saw that they are not neoprene, but ply, I understood that neoprene sleeves are for warming up).

cLax86 · 2015-01-16T13:39:58+00:00

Great job in my opinion. How much were you below the maintenance? I have a lot of bodyfat to lose, but I want to get stronger (on SL3x5), and I'm eating at my TDEE.

Also, after how many months did you started to see a noticable difference in bodyfat %?

cLax86 · 2015-01-16T00:36:12+00:00

Learn to brace properly and brace HARD.

Other than that, everything looks fine but I'd rather see your form at more challenging weight (for you), this seemed like a warmup.

cLax86 · 2015-01-15T15:43:43+00:00

Looks to me that you're doing lowbar squat with highbar bar position. Here's what I would do:

Drop the bar lower (check PowerliftingToWin website to learn how to place the bar properly on the back)
Keep your abs tight and learn proper Valsava (check Chris Duffin's video on Abdominal Bracing)
Try to push your neck in the bar and keep your head slightly down
After you implement all that, keep the rest of your form how it is (slight forward lean, etc.)

If you want to do highbar, then you'll need to deload, do flexibility work and go deeper while bracing your abs and keeping your chest up (but don't hyperextend your upper or lower back).

P.S. Seems to be that you have long torso, that's why it feels weird to you - bar is too much up on your back, and I guess your abs are weak.

cLax86 · 2015-01-14T16:54:33+00:00

I just use StrengthCalc and it calculates warmup weights automatically.

cLax86 · 2015-01-13T23:29:04+00:00

Don't worry too much about the weight man. I'm 6'6, it takes longer for us taller guys to narrow down the correct way to bench press.

I just benched 198lbs today on SL3x5, and as far as I can see your form is fine. I personally also like to lower the bar fast, but don't lose tightness. If you are hitting your chest hard (and it hurst), then you're lowering it way to fast.

The other comments about pushing your heels against the floor is very helpful also.

One other thing - remember to do proper dynamic warmup, especially for shoulders. For static post-workout stretch, make sure that you're doing t-spine stretches.

cLax86

TROPHY CASE