March Q and A thread
Replies
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Errrr, follow on question... should I be learning the hook grip?! It's preferable to mixed grip right?0
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StephieWillcox wrote: »Errrr, follow on question... should I be learning the hook grip?! It's preferable to mixed grip right?
It's a preference thing. I can't pull it off, as I have tiny T-rex hands. I just train grip strength, chalk up, mix grip, rip it off the floor, and hope for the best.0 -
StephieWillcox wrote: »Errrr, follow on question... should I be learning the hook grip?! It's preferable to mixed grip right?
It's debatable. I already had surgery on 1 shoulder, am trying to be conservative where I can.0 -
StephieWillcox wrote: »Errrr, follow on question... should I be learning the hook grip?! It's preferable to mixed grip right?
Personal preference. Only real advantage I can think of is less risk of bicep injury on the underhand side. But as a woman I don't think that's much of a concern.
I've tried it a bunch of times, it's way too painful for me. If I had started early when the weights were light it may have been feasible to adapt over time but nope, nope, nope. Over 3 plates and I'm in agony. I've had my thumb go numb for hours before which is unacceptable, my hands are my livelihood.1 -
Another issue with mixed grip is a slight rotation of the bar (supinated hand side tracking further from the body) which I have had the fun of learning about from personal experience. Story below for those interested. I think overall though forcing hook grip despite pain is probably more detrimental long term than any rotation or muscle imbalances caused by mixed grip. Hips are easy to replace, thumbs not so much.
I never had a problem from it (that I know of) until I was doing a 5/3/1 BBB challenge with sets of 10 of an increasing % each week. After completing the week 4 deadlift workout my hip hurt along the inguinal ligament. I rested and it still hurt. I was super scared I had a hernia even though I couldn't palpate one (hypochondriac?) so I went to the doc. No hernia or arthritis. Yay! She recommended 2 weeks rest, NSAIDs, yoga and an MRI if it didn't improve. After two weeks I still had pain even with relatively light weights, but I was between insurances so I figured I'd give it a bit. Suspected it had something to do with fatigue and mixed grip. I had tried hook grip before, but it hurt super badly. I decided I was just being a nutsack and had to get used to it. Tried it for 4 weeks on light weights. 225 got to be semi doable but anything approaching 300 felt like my thumbs were being ripped out of their sockets. Fortunately I found a yoga video called "blissful hips" on prime that helped lessen the pain and another restorative yoga video focusing on the hips. Doing 2-3 weekly practices with these has pretty much eliminated the pain and I'm down to 1/week for maintenance. I did confirm my suspicions when I watched a video of a really heavy double and saw on the second rep quite a bit of rotation, and a smidge of rotation on my last PR.
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Back in November I asked SS about changing my squatting frequency. It's been my most difficult, and often exasperating, lift since I started about 2.5 years ago. At the time I wanted to back squat less often (doing other variations instead) and SS suggested upping frequency.
In the end, I went with one heavier squat day (5/3/1 sets plus FSL) and then a lighter day, when I use back squats to warm up for deadlifting. In addition, I've included landmine split squats on squat day, barbell hack squats on DL day (SST template), and some pretty light landmine reverse lunges in a complex that I do on upper body days. It's a lot of squatty stuff but I really do have to continue to do the movement so that it feels natural.
Anyway, I wanted to report that last night I did one rep at 135, which is a huge deal for me. When I originally posted in November my high was at 110x3. This is my deload week and I decided to do the high intensity deload, which has you work up to one rep at your TM. Before I did that rep, I decided that if it felt easy I would try one at 110% of TM. That would have been 129 but since my big goal has been to get to 135 I decided to go ahead and add the extra few pounds. I'm really glad I did. I know nobody in real life who lifts so I thought I'd post it here because I'm very excited about it.
That 135 puts me at novice level on the strength standard charts. I'm committing myself to eating around maintenance or at least a very minimal deficit (10% max) until I get to intermediate level. I still struggle with the idea of not being lean enough to deserve to eat at maintenance (which looks/sounds horrible when I write it out) but I've realized that I lift so much better when I do and being able to do that makes me really happy.
Thanks again for your input back in November, SS
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Back in November I asked SS about changing my squatting frequency. It's been my most difficult, and often exasperating, lift since I started about 2.5 years ago. At the time I wanted to back squat less often (doing other variations instead) and SS suggested upping frequency.
In the end, I went with one heavier squat day (5/3/1 sets plus FSL) and then a lighter day, when I use back squats to warm up for deadlifting. In addition, I've included landmine split squats on squat day, barbell hack squats on DL day (SST template), and some pretty light landmine reverse lunges in a complex that I do on upper body days. It's a lot of squatty stuff but I really do have to continue to do the movement so that it feels natural.
Anyway, I wanted to report that last night I did one rep at 135, which is a huge deal for me. When I originally posted in November my high was at 110x3. This is my deload week and I decided to do the high intensity deload, which has you work up to one rep at your TM. Before I did that rep, I decided that if it felt easy I would try one at 110% of TM. That would have been 129 but since my big goal has been to get to 135 I decided to go ahead and add the extra few pounds. I'm really glad I did. I know nobody in real life who lifts so I thought I'd post it here because I'm very excited about it.
That 135 puts me at novice level on the strength standard charts. I'm committing myself to eating around maintenance or at least a very minimal deficit (10% max) until I get to intermediate level. I still struggle with the idea of not being lean enough to deserve to eat at maintenance (which looks/sounds horrible when I write it out) but I've realized that I lift so much better when I do and being able to do that makes me really happy.
Thanks again for your input back in November, SS
Congrats!! This is great!2 -
I have a question about transitioning to cutting after a bulk.
After my first bulk I dropped my cals really slowly, and I was told to hang out at maintenance for at least 2 weeks. I don't remember if it was for hunger or if there were any other benefits to doing this.
This time though, can I just go straight to cutting? My deficit won't be too aggressive, probably 0.25-0.5lbs per week or so.
Just wondering if there is any reason to keep that transition phase.
Thanks!0 -
I have a question about transitioning to cutting after a bulk.
After my first bulk I dropped my cals really slowly, and I was told to hang out at maintenance for at least 2 weeks. I don't remember if it was for hunger or if there were any other benefits to doing this.
This time though, can I just go straight to cutting? My deficit won't be too aggressive, probably 0.25-0.5lbs per week or so.
Just wondering if there is any reason to keep that transition phase.
Thanks!
Woah, quote fail.
I prefer to go straight into a cut. I just posted about aggressive dieting and while this doesn't necessarily talk about the concept of going from a bulk to a cut, I think it's still highly relevant:
https://www.facebook.com/groups/1757960127817969/permalink/1863826897231291/1 -
I have a question about transitioning to cutting after a bulk.
After my first bulk I dropped my cals really slowly, and I was told to hang out at maintenance for at least 2 weeks. I don't remember if it was for hunger or if there were any other benefits to doing this.
This time though, can I just go straight to cutting? My deficit won't be too aggressive, probably 0.25-0.5lbs per week or so.
Just wondering if there is any reason to keep that transition phase.
Thanks!
I just go straight into cutting.
I've actually found that my body handles the transition into my hellcuts better that way. I would end up more hungry, and faster, if I went to maintenance first. By going straight in, by the time my body starts getting angry about the restriction, it's almost over already. Then a couple of weeks at maintenance-10%, and a very slow climb back into surplus.1 -
Thank you @SideSteel and @Gallowmere1984 ... sounds like I will just go straight into the cut then (no hellcuts for me though!)
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Thank you @SideSteel and @Gallowmere1984 ... sounds like I will just go straight into the cut then (no hellcuts for me though!)
I don't blame you. They're definitely not for everyone. I'm pretty sure that even as a really niche diet, the RFL bailout rate is probably even higher than the normally quoted 90+% failure rate of standard dieting.0 -
Gallowmere1984 wrote: »I have a question about transitioning to cutting after a bulk.
After my first bulk I dropped my cals really slowly, and I was told to hang out at maintenance for at least 2 weeks. I don't remember if it was for hunger or if there were any other benefits to doing this.
This time though, can I just go straight to cutting? My deficit won't be too aggressive, probably 0.25-0.5lbs per week or so.
Just wondering if there is any reason to keep that transition phase.
Thanks!
I just go straight into cutting.
I've actually found that my body handles the transition into my hellcuts better that way. I would end up more hungry, and faster, if I went to maintenance first. By going straight in, by the time my body starts getting angry about the restriction, it's almost over already. Then a couple of weeks at maintenance-10%, and a very slow climb back into surplus.
Bingo. I've done it both ways and gradually reducing calories is horrible. Just when you get used to the new calorie level you drop them again. So you're starving for weeks and weeks and weeks. I just go for the kill right out of the gate and a week later it's smooth sailing (I do RFL too).
Now transitioning from cutting to bulking...that's another story.0 -
Gallowmere1984 wrote: »I have a question about transitioning to cutting after a bulk.
After my first bulk I dropped my cals really slowly, and I was told to hang out at maintenance for at least 2 weeks. I don't remember if it was for hunger or if there were any other benefits to doing this.
This time though, can I just go straight to cutting? My deficit won't be too aggressive, probably 0.25-0.5lbs per week or so.
Just wondering if there is any reason to keep that transition phase.
Thanks!
I just go straight into cutting.
I've actually found that my body handles the transition into my hellcuts better that way. I would end up more hungry, and faster, if I went to maintenance first. By going straight in, by the time my body starts getting angry about the restriction, it's almost over already. Then a couple of weeks at maintenance-10%, and a very slow climb back into surplus.
Bingo. I've done it both ways and gradually reducing calories is horrible. Just when you get used to the new calorie level you drop them again. So you're starving for weeks and weeks and weeks. I just go for the kill right out of the gate and a week later it's smooth sailing (I do RFL too).
Now transitioning from cutting to bulking...that's another story.
One day... I just can't wait... Hell, I can't wait to get back to maintenance..3 -
Gallowmere1984 wrote: »I have a question about transitioning to cutting after a bulk.
After my first bulk I dropped my cals really slowly, and I was told to hang out at maintenance for at least 2 weeks. I don't remember if it was for hunger or if there were any other benefits to doing this.
This time though, can I just go straight to cutting? My deficit won't be too aggressive, probably 0.25-0.5lbs per week or so.
Just wondering if there is any reason to keep that transition phase.
Thanks!
I just go straight into cutting.
I've actually found that my body handles the transition into my hellcuts better that way. I would end up more hungry, and faster, if I went to maintenance first. By going straight in, by the time my body starts getting angry about the restriction, it's almost over already. Then a couple of weeks at maintenance-10%, and a very slow climb back into surplus.
Bingo. I've done it both ways and gradually reducing calories is horrible. Just when you get used to the new calorie level you drop them again. So you're starving for weeks and weeks and weeks. I just go for the kill right out of the gate and a week later it's smooth sailing (I do RFL too).
Now transitioning from cutting to bulking...that's another story.
One day... I just can't wait... Hell, I can't wait to get back to maintenance..
I feel ya, I'm at least 4ish months away from being done with my cut.0 -
All this talk about cutting and bulking, and here I am just trying to maintain my current weight but keep lifting without injuring myself, lol.0
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Ugh... St Patrick's Day falls on a Friday this year, the ultimate day for it... and I have a graveyard shift. That oughta be a federal crime, I tell ya!0
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Today was heavy DL-day, the 1+ day of my 5/3/1 cycle. I felt really good at my scheduled weight of 375, so rather than kill myself doing the "+" part I did just the single rep and loaded up further. Pulling 405 moved very smoothly, so figured I'd try 425.
Couldn't even break the floor. Was I just tired? Removed the dimes and pulled the 405, and again it moved smoothly.
Is that normal? I expected it to be a harder pull, but as easily as 405 went up I thought I'd get 425, even if I was shaking and straining. But I couldn't even get off the ground.0 -
Before I offer a smart-a$sed remark, lemme offer an 'AWESOME' for your 405 - and a solid 'Damn Bro' for each of the 8-plates...Today was heavy DL-day, the 1+ day of my 5/3/1 cycle. I felt really good at my scheduled weight of 375, so rather than kill myself doing the "+" part I did just the single rep and loaded up further. Pulling 405 moved very smoothly, so figured I'd try 425.
Couldn't even break the floor. Was I just tired? Removed the dimes and pulled the 405, and again it moved smoothly.
Is that normal? I expected it to be a harder pull, but as easily as 405 went up I thought I'd get 425, even if I was shaking and straining. But I couldn't even get off the ground.
... then I'd just go for the what you can lift approach and rep-out on the 405, and plan to lift more than 425 in a few weeks (and dude, there is NO shame in 5lb plates!)
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standenvernet wrote: »
Before I offer a smart-*kitten*sed remark, lemme offer an 'AWESOME' for your 405 - and a solid 'Damn Bro' for each of the 8-plates...Today was heavy DL-day, the 1+ day of my 5/3/1 cycle. I felt really good at my scheduled weight of 375, so rather than kill myself doing the "+" part I did just the single rep and loaded up further. Pulling 405 moved very smoothly, so figured I'd try 425.
Couldn't even break the floor. Was I just tired? Removed the dimes and pulled the 405, and again it moved smoothly.
Is that normal? I expected it to be a harder pull, but as easily as 405 went up I thought I'd get 425, even if I was shaking and straining. But I couldn't even get off the ground.
... then I'd just go for the what you can lift approach and rep-out on the 405, and plan to lift more than 425 in a few weeks (and dude, there is NO shame in 5lb plates!)
5 lbs. plates? Pfft, I rock the 2.5 cookies on a regular basis.1 -
Good work, @nossmf !
20 lbs seems like a big increase to me, even when I look at it like 5% and not just 20 lbs flat. There's always going to be that one ounce or fraction of an ounce that separates shaking and straining off the floor from nope, not going anywhere. To me it makes sense that it would be somewhere in that 5%.
I have 1.25 lb plates and 1 lb plates and then a pair of spin locks that happen to be 8 oz. each. I don't lift as much as you all and am used to tiny increments.2 -
Good work, @nossmf !
20 lbs seems like a big increase to me, even when I look at it like 5% and not just 20 lbs flat. There's always going to be that one ounce or fraction of an ounce that separates shaking and straining off the floor from nope, not going anywhere. To me it makes sense that it would be somewhere in that 5%.
I have 1.25 lb plates and 1 lb plates and then a pair of spin locks that happen to be 8 oz. each. I don't lift as much as you all and am used to tiny increments.
It's not just you. Anyone who lifts for an appreciable amount of time ends up doing one of two things: accepts small increment goals, or spends years spinning their wheels.
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Gallowmere1984 wrote: »standenvernet wrote: »
Before I offer a smart-*kitten*sed remark, lemme offer an 'AWESOME' for your 405 - and a solid 'Damn Bro' for each of the 8-plates...Today was heavy DL-day, the 1+ day of my 5/3/1 cycle. I felt really good at my scheduled weight of 375, so rather than kill myself doing the "+" part I did just the single rep and loaded up further. Pulling 405 moved very smoothly, so figured I'd try 425.
Couldn't even break the floor. Was I just tired? Removed the dimes and pulled the 405, and again it moved smoothly.
Is that normal? I expected it to be a harder pull, but as easily as 405 went up I thought I'd get 425, even if I was shaking and straining. But I couldn't even get off the ground.
... then I'd just go for the what you can lift approach and rep-out on the 405, and plan to lift more than 425 in a few weeks (and dude, there is NO shame in 5lb plates!)
5 lbs. plates? Pfft, I rock the 2.5 cookies on a regular basis.
That is what I do too. I try to increase upper body by 5lbs (once I hit 3 sets of 6 reps) and lower body by 10 lbs, but if I struggle, I decrease that.0 -
Gallowmere1984 wrote: »standenvernet wrote: »
Before I offer a smart-*kitten*sed remark, lemme offer an 'AWESOME' for your 405 - and a solid 'Damn Bro' for each of the 8-plates...Today was heavy DL-day, the 1+ day of my 5/3/1 cycle. I felt really good at my scheduled weight of 375, so rather than kill myself doing the "+" part I did just the single rep and loaded up further. Pulling 405 moved very smoothly, so figured I'd try 425.
Couldn't even break the floor. Was I just tired? Removed the dimes and pulled the 405, and again it moved smoothly.
Is that normal? I expected it to be a harder pull, but as easily as 405 went up I thought I'd get 425, even if I was shaking and straining. But I couldn't even get off the ground.
... then I'd just go for the what you can lift approach and rep-out on the 405, and plan to lift more than 425 in a few weeks (and dude, there is NO shame in 5lb plates!)
5 lbs. plates? Pfft, I rock the 2.5 cookies on a regular basis.
That is what I do too. I try to increase upper body by 5lbs (once I hit 3 sets of 6 reps) and lower body by 10 lbs, but if I struggle, I decrease that.
Yeap. There's no shame in the wee discs for me. I took my deadlift from 405 with straps at 174 lbs., to 425 completely raw at 167 lbs. in about three months using those same increments.
Amusingly, my bench has been the real rockstar, going from 195 to 230 in the same amount of time, and at the same bodyweights. Admittedly though, a lot of that was me fixing my original garbage bench technique.3
This discussion has been closed.