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About fortheplaid!

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  • Birthday 08/24/1987

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  1. Just a really quick question about the Wilks coefficient. Well 2 actually. 1) You use the Big 3 (bench, squat, deadlift) as the lifts for the formula correct? 2) Do you use a 1RM, or the actual weight you lifted (ie a 280lb 1RM vs 250lbs for reps)? Thanks in advance guys ^.^
  2. Re-reading my original post I realize that I come across as someone who is relatively new to this whole "getting fit" thing. I want to clarify a few misconceptions that my original post may have given to a few fellow posters: 1) Ive been actively adjusting my lifestyle since February of 2014 (aka for more than a year now). Im aware of the basics behind muscle building/fat loss, what I was looking for is a definite way to tell the difference between muscle gain/fat gain that doesnt involve expensive medical tests and is more accurate/ less error prone than tape measure/calipers 2) Im never sure what stats are "on topic" and which arent, but since some people find my lack of certain information concerning, here's an exhaustive list- Im 5'7'', 350 lbs, male, 27 years old, non-smoker. Im not diabetic (my last A1C test was in August 2014, and was somewhere around 4- you have to be above 5.7 to be diabetic), my cholesterol is normal (175), my blood pressure is perfect (120/80), and thats all I can think of thats relevant. Bottom line, I dont have metabolic syndrome, Im reasonably fit for an obese person, I just have a lot of excess body weight. 3) I can squat 250, deadlift 235, and bench 145. Granted not the largest amounts ever posted but again Im not just starting out either. So please, the condescending tone is not needed, wanted, nor appreciated. Now if we can get back on track, I appreciate everyone's time and input, just wanted to clear up a few things
  3. The same people who say toes turned out are bad for your knees are the ones who say squats are bad for your knees. Or squats below parallel are bad for your knees. You know whats bad for your knees? NOT SQUATTING BELOW PARALLEL!!! /rant Mark Rippetoe says in Starting Strength to turn your feet out 30 degrees; that ensures your legs/thighs are out of the way when you squat down (this is mostly for low bar squats- it looks like you are doing high bar, based solely on back angle). While I cant say for certain about coming forward onto your toes, I commend your depth (definitely getting below parallel), and recommend turning your feet out more, along with what Mr. PRC stated.
  4. My only problem with number 1 is Ive tried that and my lifts suffer (I dont have enough/feel like I have enough strength to lift weights I could easily lift before). Im happy with being chunky, so long as Im STRONG. My biggest issue/fear is building muscle under the fat I have, as opposed to burning it (even though muscle is metabolically active, helping you burn more calories)thus having a swollen, as opposed to a muscular, look.
  5. So Im hoping I havent been screwing myself over the last month or so with my squat form.....basically, I was doing low bar (Ill call it low bar position A) for the longest time and I was getting to the point where the bar would just scoot down/roll down my back. According to Rippetoe thats how you know the bar is too low because its not sitting firmly on the "spine of the scapula" (god how he loves that term.) So I decided to do an experiment. I will line up the bar with the middle of my chest, bring the shoulders back (aka form the shelf that the bar should rest on), duck under the bar, and kind of rub the bar up and down my back till it feels like its sitting in a notch on my back/spine. Now I want to be clear that Im NOT resting it on the back of my neck- I know what that feels like and Im not stupid enough to jack up my spine doing that. It FEELS like its resting on my traps/rear delts, but Im not 100% sure. I know a form video is probably best, but what Im really looking for is, what does a proper low back position/high bar position FEEL like. Also Id like to note that in low bar position A the weight feels/would feel insanely heavy starting at 180lbs. In position B ( sitting in that "notch") the weight feels much lighter/more stable at least, if that means anything.
  6. And Im back folks! Ah the forums......good times, good times. SO, what brings me here today you ask. What problem do I need my fellow nerds to help me tackle? Well, the problem is mainly this- I is fat. Like, putting weight back on fat. But, at the same time, I am doing strength training 3x week (full body exercises-squats, deadlifts, bench and OHP). Im 5'7'', and as of yesterday (Fri 5/8/2015) I weighed 350 lbs. Now I will admit my eating the last couple of months has not been the strictest. Ive definitely allowed a few too many sugary desserts, HFCS laden items, and refined carbohydrates creep back into my diet. But at the same time, my workouts have been progressing nicely- well, as nicely as I would expect, all things considered. So where is the question in all of this? Well, my question is, basically, how can you tell if the weight youve put on is fat or muscle? And before you suggest tape measuring/ calipers, I own a body tape measure, and my measurements have stayed consistent the past........5 months (despite diet slips, some lack of exercise, and a general focus more on strength building vs weight/fat loss). I want to assume Ive just put on muscle, but I went from 330 in November to the 350 I mentioned earlier. And I will also mention I know the scale lies, and that hydration/water retention will definitely affect your weight at any given time, but it still seems rather unlikely that I put on 20lbs and didnt gain any fat. Eh, Ill wait for the responses before I start freaking out. Thanks in advance folks!!! P.S. I figured this was more weight loss-y than Weight/Powerlifting, but if it should go in that forum I apologize in advance
  7. Not to be overly snippy, but this wasnt me deciding "oh, I dont want to work out anymore." It was "holy crap Im in so much pain I cant even move, let alone think about working out." Seriously, it got so bad I couldnt even lie down to sleep. Excuses? Maybe. But truth. Also, I squatted 225 today (2/12/13/2015).
  8. Im 5'7'', 335lbs (as of 1/30/2015), and the last time I measured my BF% it was right around 38%.
  9. After my first big break I had actually picked up Starting Strength, and realized that the form I was using before was wrong for my Squats. Hence I decided to start over at just the bar and work my way back up (figuring form is better than having a high weight). I was right at 165ish when my second break occured, but decided to come back at 155 for my second go round (which let me tell you, I was sore as hell after the first few workouts back-no so much anymore). As for the "stalls", I got up to 115 on the OHP before the second break, then stalled this second time round leading to a deload (so I guess you could say my "best" OHP is 115). But taking that all into consideration, if I do advance to an intermediate program, which one do I use (Im unfamiliar with the vast, vast majority of workouts besides Stronglifts, Starting Strength and Madcow, which Im not sure IM ready for.)
  10. Hi all, So Ive been doing SL 5x5 since last February, and I really like the program....Ive definitely gotten stronger and I actually look forward to going to the gym. My question is actually two or threefold. I know SL 5x5 is designed as a "beginner's" program, and that eventually you have to graduate on to a more advanced lifting program, but when do you know to do that? Secondly, in that year I had two major breaks: one was from mid june until sometime in August when I was having a lot of back/hip/ankle pain that kept me out of the gym, and then the same thing happened again from just after thanksgiving till around christmas. Even so, my lower body lifts (DL and Squats specifically) still seem pretty solid (205 and 210 respectively), but my upper body really seems to be lagging (only 90lbs on the OHP and 130lbs on the bench). Should I focus more on the upper body and stand pat with the lower body stuff? Should I throw in some accessory items (curls, rows, flys, etc)? Lastly, everyone and their cousin tells you if you want to lose fat, you have to do cardio. Like a shit ton of it. And I HATE cardio......plus, Ive heard (dont know if its true) that doing cardio after lifting weights basically burns up all the energy for muscle growth, thus leaving you weaker (or at least no stronger than before.) Thoughts? Ideas? Aspersions on my character? Thanks in advance guys (and gals) ^>^
  11. "Hey fatass! Hey, hey fa- yea, you! Why dont you go to the gym you disgusting piece of lard?"<---------very rude individual trying to be mean "Yes my buns are fat.....from squatting over 200lbs you tool. Now go fuck off"<----------Me, now squatting 210
  12. Ever felt like youve done this before? Really? me too! Wow thats so weird isnt it? Squats: 150 5x5 Bench: 145 5x5<---------------------------Finally!!!!! Pendlay rows: 85 5x5
  13. Update numero dos: A little late but I have an excuse...a little thing called "Winter Storm Knife" and its lovely gift of over 7 FREAKING FEET OF SNOW!!! in 4 days.....also my eating sucked because I was stuck inside and gave in to the boredom. Back on the horse man, back on the horse.... Weight: 332.8 lbs 11/21/14 (yes I put 2.4 lbs back on....guessing mostly water weight, maybe some muscle gain since my measurements didnt change) Squats: 145 lbs 11/23/14 OHP: 110lbs 11/23/14 Deadlift: 135 lbs 11/23/14 B/F%: Pretty sure its still 31.95% because none of my measurements changed....well, I lost maybe half an inch in my neck but I round up (makes things easier) and about half an inch in my thigh. Waist is still the same so the B/F calculators I use wouldnt throw out any different numbers...
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