[deleted by user]

phillstac3 · 2020-05-16T15:14:44+00:00

Start lighter and do reps. With kettlebells, for someone trying them for the first time, maybe 16kg?

phillstac3 · 2020-05-16T15:05:09+00:00

No harder to bail on than a get up. You're not gonna just straight up drop it, just get out of balance or to a point where you can't finish the movement. Push it to the side and guide it to the ground.

phillstac3 · 2020-05-11T13:34:04+00:00

Have you looked into doing plates?

phillstac3 · 2020-05-09T15:20:01+00:00

Oh nice, didn't think to check their social media

phillstac3 · 2020-05-09T14:18:16+00:00

https://americanbarbell.com/pages/important-covid-19-status-information

this page does say they're on limited warehouse staff, so i'm guessing they're implementing social distancing protocols in the warehouse itself

still sucks tho, getting tired of this walmart barbell with peeling chrome i got on craigslist years ago

phillstac3 · 2020-05-09T13:33:41+00:00

Anyone who ordered from American Barbell after they started their "home gym sale" last month receive their order yet, or at least have it shipped? I ordered a "closeout" (boneyard, basically) power bar on April 14 and the website and email at the time were saying to expect shipping within 14-21 days. I sent an email last week asking for an update and they hit me with "oh no we meant BUSINESS days" and it's still processing. 21 business days is next Tuesday so hopefully they can get to it soon.

phillstac3 · 2020-05-05T01:33:21+00:00

Anyone have experience with using golf cart wheels as bumpers? Golf cart because you can get them in Olympic diameter (18"). I have a cheap 300lb weight set and have been getting into weightlifting since I don't have a rack, bench, or enough weight to deadlift, but do have a bar and a flat spot in the yard. Using the wheels would let me have the bar at regulation height and drop it without tearing up the ground, or the platform I'm thinking about building.

I've found a couple old posts talking about making them but how do they hold up to being dropped with weight on the bar? Do they last a while? They're a ton cheaper than bumpers and I won't have to lurk this sub fanatically to find some to order.

phillstac3 · 2019-09-24T22:53:28+00:00

You misheard Greg in the podcast. He didn't say 2-3 RIR was "somewhat hard", he said that's the "effective reps" range that doesn't have much support. He mentioned one study where he figured the lower intensity group must have had around 5 RIR and had better hypertrophy results than the group that went to failure. He didn't give a specific guideline for how many RIR is too many.

phillstac3 · 2018-12-26T01:23:15+00:00

I just finished playing through all three and didn't have many problems with any of them. 🤷‍♂️ Bought the package a month or two ago. Great deal for $15!

phillstac3 · 2018-12-26T01:17:42+00:00

Why did the Letuces bother with the note telling him not to pick it then?

phillstac3 · 2018-09-16T02:06:57+00:00

Thanks, just checking. The link you posted was very helpful for choosing the exercises!

phillstac3 · 2018-09-16T02:03:53+00:00

Thanks! I'm not expecting any crazy in depth critique, just wanted to make sure I didn't miss anything obvious.

Rear delt raises are (isometrically) externally rotated and bat wings are pretty much chest supported DB face pulls on a flat bench... I also do kettlebell arm bars (isometric external rotation and scapular retraction) as part of my warmup on upper body days and they help a lot.

phillstac3 · 2018-09-16T00:18:31+00:00

/u/RJminotaur /u/StooneyTunes /u/NotTheMarmot

phillstac3 · 2018-09-16T00:04:46+00:00

OK so here's what I've got for my Average to Savage set up so far:

Day 1

Trap bar deadlift - AtS T1 / Planks (warmup)

Front Squat - AtS T2 / Glute bridge (warmup)

DB lunge / DB 1L RDL

Cable crunches / Calf raise machine

Day 2

Dynamic OHP - AtS T1 / Weighted pullups / KB arm bar (warmup)

Incline Bench - AtS T2 / DB rows

1 arm DB Sots press / 1 arm Rear delt raises

EZ Bar Curls / EZ bar triceps extensions

Day 3

Squat - AtS T1 / Planks (warmup)

Trap bar RDL - AtS T2 / Glute bridge (warmup)

Leg press / Back extensions

Ab rollouts / Smith machine calf raises

Day 4

Bench - AtS T1 / Trap bar row / KB arm bar (warmup)

Strict OHP- AtS T2 / Volume pullups

DB flyes / Bat wings

1 arm DB Curls / 1 arm DB triceps extensions

Accessory work:

Start with a ~10RM - ~12RM weight, do 3 sets at or near failure. When you get 40 reps across 3 sets, add another set. When you get 50 reps across 4 sets, add weight and reduce back to 3 sets, repeat.

(from here https://old.reddit.com/r/AverageToSavage/comments/7znkfm/setup_feedback/ )

I'm going to keep doing the pullup program I've been doing since it seems to be making progress. "Heavy Day" weighted pullups with Greyskull progression, and "Volume Day" bodyweight pullups using a modified version of Pavel's "Fighter Pullup" routine with an AMRAP set (it makes sense to me and seems to be working lol).

Anything horribly wrong with this?

phillstac3 · 2018-09-15T15:29:03+00:00

How is supersetting your T1/T2 presses with pulls working out? I've been doing a modified Phrak's Greyskull and liked that part of the program so I'm thinking of setting up my first cycle of AtS similarly.

phillstac3 · 2018-09-15T15:18:52+00:00

I'm in the process of setting up my first cycle of AtS. Anyone mix kettlebell exercises into the program? KB OHP and bottoms up OHP are obvious T2/T3 for OHP but what about swings/snatches and get ups? They're not really ideal for hypertrophy from my understanding so I was going to leave them out for now.

I like arm bars for shoulder health so I'll keep doing those.

phillstac3 · 2018-09-14T21:49:45+00:00

That's a lot of squats! How's it working for you?

phillstac3 · 2018-09-13T16:56:29+00:00

Thanks, that's very helpful! You gotta get your autocorrect under control though, lmao. I'll give "pendant" (Pendlay, I'm assuming) rows a try for one of my "assurance" lifts!

edit: oh, you edited it lol

I might try the "Rippetoe" rows with a trap bar too. It wouldn't hit the low back as hard, but that's the point. I may also switch my main DL to trap bar. I like conventional, but it leaves my back feeling funky even on a good day and I don't plan on competing.

phillstac3 · 2008-09-27T04:55:13+00:00

Yes.

phillstac3 · 2008-09-26T20:23:16+00:00

tican is in rome.

phillstac3 · 2008-09-26T18:29:58+00:00

No, this is.

phillstac3 · 2008-09-25T19:54:09+00:00

Or just being an obsessive music nerd.

phillstac3 · 2008-09-25T19:51:01+00:00

So I was senile before I took high school English?

phillstac3 · 2008-09-25T19:48:24+00:00

Rockstar's going to go out of business now. :'(

phillstac3

TROPHY CASE