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When the boss is away.......(CONTEST)

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One thing I find that helps a lot with the squat form is to take as wide a grip with the hands as possible. So once you unrack it, spread your arms out and hold onto the bar at the outer portions.

Seems to help balance a little, I can concentrate on slowly going as deep as I can (which is touching my hands/wrists against the safety bar set to below waist level). And then it also seems to help keep my back straighter such that I push with only my legs.

I also usually don't grip the bar fully, but rather "hook" just my index and ring finger around it, and kind of let my arms pull the bar down against my back. I think this also helps me keep the direction of the exercise straight down and prevent my back from coming into the movement, because a full grip tends to angle my forearms slightly more into the bar, thus creating a tendency for the back to follow the same angle.

If anyone tries these, let me know if my theory is right.
 
xjsynx said:
Would you please support your claim Zombie on why it is the best?
Click to expand...

for personal experience, you know that i like to megadose supps, and i have been jumping from cycle too cycle without any rest. i did a superdrol cycle that let me with ****ed up lipids(total cholesteroln 254) i got ****ed up on many ways i had to do 2 PCTs to get my limp noodle back in circulation again. i did had nice gains. right after pct i started a stack, i dont remmeber what stack i th ink it was NHA stack, and during that time i was on cycle support, after 6 month of my SD cycle i did another one on decemberafter pct well i bridge with AX mass Stack and i used 3-ad and other stuff with out any rest and my diet hasnt been the cleanest. i eat alot of meat, chesse, whole milk and that kind of stuff. and last i checked my lipids like 1.5 or 2 month ago my lipids were like 166 around that range i dont recall the correct numbers. and without any added effort and with a ****ty diet, and no cardio i almost managed to drop like 90 units on my total cholesterol.
 
EasyEJL said:
a late starter. so AM works ok in konqueror? or do you use netscape?
Click to expand...

I'm using Iceweasel for web browsing, and it's fine.
It should work fine in konqueror also, except right now it's kind of goofy since I have html as not opening with konqueror by default. It's because I'm manually editing a web page for work right now, that I like to just open html in a text editor when I'm file browsing with konqueror.
 
bitterplacebo said:
One thing I find that helps a lot with the squat form is to take as wide a grip with the hands as possible. So once you unrack it, spread your arms out and hold onto the bar at the outer portions.

Seems to help balance a little, I can concentrate on slowly going as deep as I can (which is touching my hands/wrists against the safety bar set to below waist level). And then it also seems to help keep my back straighter such that I push with only my legs.

I also usually don't grip the bar fully, but rather "hook" just my index and ring finger around it, and kind of let my arms pull the bar down against my back. I think this also helps me keep the direction of the exercise straight down and prevent my back from coming into the movement, because a full grip tends to angle my forearms slightly more into the bar, thus creating a tendency for the back to follow the same angle.

If anyone tries these, let me know if my theory is right.
Click to expand...

When I grip the bar I generally keep my index finger on the lines of the Olympic bar. This generally feels good to my shoulders if anything. Too narrow and feels like my shoulder will pop or get a cramp.

But also I don't grip it either, but hook it.

Another thing is, I take a full breath before picking up the bar, and don't release until I start the negative. Otherwise, you get the collapsing feeeling when picking up the bar.
 
So what you are saying is, it is a good supplement for Supplement junkies who eat fatty foods?

What about a normal person, with a clean diet?

Zombie said:
for personal experience, you know that i like to megadose supps, and i have been jumping from cycle too cycle without any rest. i did a superdrol cycle that let me with ****ed up lipids(total cholesteroln 254) i got ****ed up on many ways i had to do 2 PCTs to get my limp noodle back in circulation again. i did had nice gains. right after post cycle therapy i started a stack, i dont remmeber what stack i th ink it was NHA stack, and during that time i was on cycle support, after 6 month of my superdrol cycle i did another one on decemberafter post cycle therapy well i bridge with AX mass Stack and i used 3-ad and other stuff with out any rest and my diet hasnt been the cleanest. i eat alot of meat, chesse, whole milk and that kind of stuff. and last i checked my lipids like 1.5 or 2 month ago my lipids were like 166 around that range i dont recall the correct numbers. and without any added effort and with a ****ty diet, and no cardio i almost managed to drop like 90 units on my total cholesterol.
Click to expand...
 
EasyEJL said:
Heres a good q for xj, how long should I rest after day 4 of GVT before doing day 1 of GBC?
Click to expand...

Each person will respond differently.

You have to ask yourself, how you are feeling mentally and physically?

If you are feeling fine, I would take a day off and start GBC.
 
xjsynx said:
When I grip the bar I generally keep my index finger on the lines of the Olympic bar. This generally feels good to my shoulders if anything. Too narrow and feels like my shoulder will pop or get a cramp.

But also I don't grip it either, but hook it.

Another thing is, I take a full breath before picking up the bar, and don't release until I start the negative. Otherwise, you get the collapsing feeeling when picking up the bar.
Click to expand...

Yeah, if I went narrower than the lines, it seemed to be rough on my shoulder for some reason, and the left one would go numb sometimes.

I don't understand what you mean by your breath. So if exhale on the first negative, do you take a quick breath at the bottom before the positive? Then get into the normal routine of positive-exhale, negative-inhale?

I don't pay much attention to how I breathe anymore, but I think I'm usually holding the first breath until I start the first positive portion.
 
bitterplacebo said:
Yeah, if I went narrower than the lines, it seemed to be rough on my shoulder for some reason, and the left one would go numb sometimes.

I don't understand what you mean by your breath. So if exhale on the first negative, do you take a quick breath at the bottom before the positive? Then get into the normal routine of positive-exhale, negative-inhale?

I don't pay much attention to how I breathe anymore, but I think I'm usually holding the first breath until I start the first positive portion.
Click to expand...

You are right, I don't exhale on the negative, I generally hold the breath until the first breath. However, there are times when I will exhale when I start then I proceed with my normal breathing.

I just found it easier holding my breath with the first rep with heavy lifts, including bench.

Otherwise, breathing comes natural and I don't think about it. In on negative and out on positive.
 
Also, for the trap bars and deadlifts:

the thing with the trap bar is that you will be gripping the bar higher than where the plates are centered, unlike with what you do with the olympic bar. For this reason, I usually either like to use the 25 pound plates only, or to get some of those plastic steps to elevate myself onto so that I'm starting the exercise from a lower position.

Getting enough 25s is usually a pain, so I suggest an elevated platform.
 
xjsynx said:
You are right, I don't exhale on the negative, I generally hold the breath until the first breath. However, there are times when I will exhale when I start then I proceed with my normal breathing.

I just found it easier holding my breath with the first rep with heavy lifts, including bench.

Otherwise, breathing comes natural and I don't think about it. In on negative and out on positive.
Click to expand...

Definitely, a big breath before the heavy stuff seems to do well rather than taking the first breath during the first negative.

I don't think it's even physically possible to get your breathing wrong.
Unless you're not breathing at all!
 
bitterplacebo said:
One thing I find that helps a lot with the squat form is to take as wide a grip with the hands as possible. So once you unrack it, spread your arms out and hold onto the bar at the outer portions.

Seems to help balance a little, I can concentrate on slowly going as deep as I can (which is touching my hands/wrists against the safety bar set to below waist level). And then it also seems to help keep my back straighter such that I push with only my legs.

I also usually don't grip the bar fully, but rather "hook" just my index and ring finger around it, and kind of let my arms pull the bar down against my back. I think this also helps me keep the direction of the exercise straight down and prevent my back from coming into the movement, because a full grip tends to angle my forearms slightly more into the bar, thus creating a tendency for the back to follow the same angle.

If anyone tries these, let me know if my theory is right.
Click to expand...

I've tried that but it doesn't work for me. I need to keep my hands fairly close and pull down on the bar when I do a BB squat.

When I do more of a PL squat (which I prefer) I do use a wider loser grip.
 
bitterplacebo said:
Also, for the trap bars and deadlifts:

the thing with the trap bar is that you will be gripping the bar higher than where the plates are centered, unlike with what you do with the olympic bar. For this reason, I usually either like to use the 25 pound plates only, or to get some of those plastic steps to elevate myself onto so that I'm starting the exercise from a lower position.

Getting enough 25s is usually a pain, so I suggest an elevated platform.
Click to expand...

i kinda thought the handles were different than in the pic, where they came inwards from the bars rather than upwards so they were the same height. sorta like this (excuse the crappy art). where all the pipes are along the same center line.
 
EasyEJL said:
i kinda thought the handles were different than in the pic, where they came inwards from the bars rather than upwards so they were the same height. sorta like this (excuse the crappy art). where all the pipes are along the same center line.
Click to expand...

yeah, that would be a nice bar to use if it's like that
But the one at my gym has the handles at a higher height than the center frame.
 
So heres a GBC question
Say i'm a complete wuss, lets just take that for a given. for this exersize

A2 - Swiss Ball Push Ups 4 x 12-15 (222) 45 sec

I don't think I can do 1 set of 12 honestly. how do I lighten it up?
 
EasyEJL said:
So heres a GBC question
Say i'm a complete wuss, lets just take that for a given. for this exersize

A2 - Swiss Ball Push Ups 4 x 12-15 (222) 45 sec

I don't think I can do 1 set of 12 honestly. how do I lighten it up?
Click to expand...

Instead of your feet on the ball...put your knees on the ball...you know...GIRLIE push ups! :trout:
 
you know, I haven't tried push ups in a while, I may actually be able to do 12 now. What do you do lbs wise with dumbbells for decline or flat presses?
 
EasyEJL said:
you know, I haven't tried push ups in a while, I may actually be able to do 12 now. What do you do lbs wise with dumbbells for decline or flat presses?
Click to expand...

Before GBC, I was going 70lb DB's for flat for 3 or 4 sets at 6 to 8 reps. Give or take. I usually pyramid down. I don't do decline, I like weighted dips with a forward lean.
 
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