geek23ka Member

For those of you who do 100+ miles a week, would a fitness bike be enough bike for that goal or are we getting into needing a road bike. I have a specialized sirrus. The basic one, no disc brakes etc. The tires are 700x32 but are not knobby. I do have some dirt/gravel I need to travel to get to the city bike path loop so…

Avocados are good for keeping potassium levels up. Potassium is one of the electrolytes that is difficult to keep up without access to fruits/veggies. I believe if you regularly eat organ meats and bone broth, you can get more of the minerals missing from the typical keto diet. Bone broth is delicious, but I am not a fan…

Goals! Follow keto without the atkin's indulge snacks and diet sodas. I think it causes me to crave and I want to try keto without that to see if I am able to stay on better. (today is day 4 and so far so good. I have had the tail end of my atkin's snacks, which are now gone, but no more diet drinks) Get back to…

loving lifting heavy. do not love this much fluff. i gained 30 pounds this year r/t a med change. need to get that weight off and then some before pushing for bigger 1RM's. i think i will try adn get to the 198 class this coming year.

this is a really good article debunking the "crutch" idea of a weightlifting belt. it helps increase IAP, but all muscles still activate. http://gregnuckols.com/2013/12/04/should-you-wear-a-belt-or-not-study-write-up/ i use the belt in squats starting at about 70% of my 1RM.

THE BEST exercise for the obese is something that they enjoy doing. JFC. Truly if you get up and do it for one day or one week, the "best" exercise isn't gonna do jack ****. It's only when you keep getting up and doing it that your body can change. IMO. former 300 club I like powerlifting, so that's what I do. I do…

i am not a huge fan of "clean eating", but i have failed miserably every time i have decided that IIFYM means i can eat pizza and ice cream as long as i stay in a deficit. because i never can. some people can, but simple carbs set me off into binging hell. so i avoid triggery foods. i think they are highly individual, but…

omg she's AMAZING and so friendly seeming.

here is jennifer thompson getting the 308 bench. she is so flippin powerful pound for pound. simply amazing. found the right one.... https://www.youtube.com/watch?v=DYEOQCW-O-Q

i admire kara more than just about anyone else out there. she is *strong*! but for anyone who doesn't understand she has been lifting for years and years, *and* she is using a bench shirt. it's called geared lifting and it gives a big boost to numbers. there is lots of technique to geared lifting, but a novice raw…

NOPE

this bears repeating

best wishes for your friend's son. Cardio: none Strength: bench to 120x3x5, squat to 160 for 1-3 reps x5, and then bench with 80 lbs chain for 30 reps in sets of 3-5 Assessment: after five days of low carb, i was feeling a bit nuts. gave up and drank a cider with st germain and a glass of wine. delicious, but now i am…

hi everyone. Conditioning: sled +200 lbs 120 yards forwards 15 clean and press kettle bell with 12kg each side 15 ab rollouts sled +200 lbs 120 yards backwards 25 tire slams against wall 45 battle ropes sled +200 lbs 120 yards forwards 15 clean and press kettle bell with 12kg each side 15 ab rollouts Strength: none…

i think i want in on this. my goal is a 30 lb loss by november. i reassess at that point to see where i am. strength train 3x/week conditioning 2x/week. sometimes that conditioning is mixed in so it's more like 5x a week with lifting. Cardio: none Strength: deadlifts to 80%x3x5, bench pyramid to 90x1x2 with 16 sets total,…

sage, thyme and rosemary for chicken breasts.makes plain chicken breasts pretty darn yummy. masala curry for just about anything. mixed veggies, omelettes, chicken breasts. green chilis topped on just about everything, too. i live in NM, which is the green chili capital of the world. there is even green chili honey here.

when: Nov 2014 where: Dallas, TX Federation: NASA event: SubMasters/Masters Nationals class: Raw/Masters 40-44 weight: i am hoping for 198. currently 222. goals: 240 squat/150 bench/350 deadlift are my goals. my %^&^%^& squat is dirving me nuts. I am doing a ton of SBS and cambered bar squats as well as doing lots of core…

squats highlight weaknesses. it's not a matter of being on your heels because you are a form freak. it's a matter of, when it gets heavy enough, how form breaks down is dependent upon how you are weak or imbalanced. oly lifters/crossfitters squat without racks. they learn to bail. i don't want to learn to bail because it…

I started out with the book Starting Strength, so I learned low bar. My squat has always been pretty terrible, and often squat morning out of the hole. So, for two years I have been trying to fix that, and when I started working with my powerlifting coach, he had me try high bar and it works better for me. Use the…

everyone's squat stance is different. these days it's pretty popular to harp on feet forward because of kelly starrett, who has some great mobility ideas, but *most* squatters turn their foot a bit outside. some even turn their foot way outside. kelly starrett, in one of his videos where he is talking with a powerlifter…

it's so cool how he has just made himself available for questions, and put up these videos for free. thanks for posting them. i am going to talk to my coach about doing more hang snatches. he is not USAW certified, but did attend a weekend seminar up at the oly training center on CO and competed briefly in oly lifting. he…

that's pretty awesome, there. i kinda want to do it. of course my max is much lower than yours. for those who don't have access to barbells, you could try squat thrusts or burpees for a greater challenge.

yeah, i like that it's just me up there, doing what i do. i was never good at team sports because thinking about other people and anticipating them sort of unfocuses me. but in powerlifting it's just me and the bar. i can handle that. oly weightlifting is so overwhelming and so beautiful. coaching that is no joke! i'm just…

i hope you like 531! wendler will always have me as a fan. the joker sets are fun, too. at blackironbeast, where you can do the calculations, you can add in joker sets if you enjoy working at 90% or above.

thanks, applecheecks! i avoided processed foods and indulged in oatmeal with blueberries and raw honey. i feel like i am getting back on track and i have a good short term goal that i think is do'able. i just have to *do* it! lol

oh, wow. thank you! what federation do you lift with? i'm with NASA. i am still trying to lose weight and have six months to get into the next weight class (doing the November NASA masters/submasters meet in Dallas) it has been the one thing i feel really good about, that i do just for me. dieting sucks, lifting is awesome.

:) someone upthread said they don't like to brag. shoot, it's the only thing i'm halfway good at, so i'll play. my first meet was last weekend. squat 209 (plenty left, but squat is still under construction), bench 132 and deadlift 303.

Not eating enough is individual. i don't know your TDEE, your weight or bodyfat percentage, or goals. The easiest way to progress is to eat slightly higher than maintenance (100-200 cals is fine for women) and get the lifting in. If you need to cut, that's fine, too. 531 is actually ideal for cutting, if you don't bother…

i started with SS not SL, but when i stopped progressing, i was able to progress with 531. it's probably going to feel strange to you to start light (he has you calculate using 90% of your 1rm) and also do less volume than with SL, but it is a program that so many people from so many different walks of life have seen great…

hey y'all. i dropped out because it was my last week of training for my meet. had my meet, did well (broke a national deadlift record!!) and now i need to deal with the damage that resulted. went from 222 to 229.8 :o . back down to 227.2 today, so getting back in the swing of things. food is the hardest thing i have ever…