TY for the reply. I may try some fat bar DLs, but will probably stick with regular for now.

As for the high bar vs low bar, it is what has been recommended to me on here in the past. I just can't do get over the issue with my elbow and stick with high bar. I am not advocating low bar, just trying to get ahead of the constant barrage of advice to switch to low bar.

Well here, let me help: Don't switch.

Squat in whatever way is the most comfortable and allows you stay in a strong position. It's really not rocket surgery.

no one ever ridiculed or constantly barraged you about not doing low bar squats. i think it is all in your head. stick with high bar squats.

I hate to be the dissenting voice of reason in a wilderness of ignorance, but if it is to be my cross to bear than so be it.

As anyone who follows the gospel of Rip knows low bar squat is far superior to high bar squat because of the ability to engage the posterior chain, hip drive and utilize "athletic" muscles. For example, here is an example of an unfortunate, ignorant lad who was not trained properly, doing high bar squats.

http://www.youtube.com/user/BROZKNOWS#p/u/1/WK7m6I5m6gY

As you will notice, this unfortunate soul is unable to properly recruit his posterior chain and initiate hip drive which causes an obvious strength deficit, causing him to struggle with what would otherwise be a routine lift. In addition, this individual would definitely be unable to perform explosive, powerful movements because he is not training his "athletic" muscles.

So I hope now you understand the risks you are undertaking with your stubborn insistence on doing what is comfortable, as opposed to what is correct.

Just to clear my name here... when I suggested (once, 4 months ago) that he should not give up on low bar, it was just because I felt he was probably just doing it wrong, which was leading to the arm pain.

That is true, I just figured I would get ahead of the game since I see most posts here (not necessarily on my thread, since most of the posts are mine) saying low bar is better. Figured Thremp would come out of the woodworks and start saying I'm stupid for doing high bar or something. Maybe I'm thinking more of the SS forum though. I tend to get the 2 confused alot.

Sorry for the confusion with that.

I plan on sticking with high bar and made that decision a little while ago. Every once in a while I try low bar while warming up, but it just doesn't feel right.

probably confusing the two forums (jdock seemingly is too). a lot of people here don't low bar squat and pretty much no one pushes one style over the other.

lol brilliant

Just finished my yearly physical. Everything looks good. Supposedly I shouldn't smoke any cigars though (currently I may smoke about 2 a month). They did comment on my weight, which I agree is a little bit high. They said I am considered obese. They recommended I do a lot more cardio, less weights, and eat less protein/more (mainly) fruits and veggies. Guess I have been going at this the wrong way. Damn. Looks like I have wasted these past few months trying to get strong (at least for me). Time to go hit the cardio machines.



In reality, I don't really care what they said. I still plan to eat a lot of protein and lift heavy (again, at least for me) weights. I will continue my cardio of ultimate when I can. Otherwise I may try to start walking more often, but don't hold me to it.

The obese thing kind of shocked me becaue I don't consider myself obese. Maybe I'm just delusional though and need to re-evaluate that. I think a loss of 10-15 lbs would be good, but I 'm not too concerned with that right now. I know, quality and quantity of intake is most important here. I will start to make sure I eat well (definitely need more veggies), with the exception of Thanksgiving and Crhistmas breaks. High protein and cut down on the crap. I am not too concerned ATT since my gut is maintaining/gowing slightly down. Hopefully getting my strength to increase from here on out will help reduce it more. I feel that my gut is where most of my fat is hanging out right now. I know I can't spot reduce it so I am not going to try. I'm just using that as a quick spot check on what is going on with my body.

I have ultimate today during lunch, which should be fun. Tomorrow I'll be working out at the local gym, hopefully I will have some good observations while there.

Thanks for all the help and I apologize again for confusing expected replies from members here with those expected at the SS forum.

lol @ obese.

BMI is loldumb, and so is your doc if that is what he used to term you "obese".


I just went to a bmi calc site and did mine:

So, I guess I'm gonna die soon.

BMI has its uses, it just gets misused more often than not. Its meant to track changes in populations not individuals.

From wikipedia:


When used in individuals it requires that the person actually use their eyeballs though, as it is pretty easy to tell the difference between an athlete with BMI 40 and a fat ass with BMI 40. Not to mention the latter is far more common.

It is a military doc, so that is probably part of it. And yes, he used the term after he already looked at me.

Me too. My BMI is about 34, according to him.



On another note, I forgot to mention I had a guy shrugging in the rack yesterday. He didn't even ask if I wanted him to move like others have before (not necessarily shrugging, but not squatting either). He workouts regularly and sees me using the rack all the time too. Luckily it was at the work gym which has something like this:


I usually squat and press in the middle, DL and row on the wood end piece/platform, and bench on a separate bench. He was shrugging in the middle. Wood end piece was being used by a couple guys doing pullups and hanging knee raises using those things that wrap around your elbow to hold you up.

I just removed the other end bench and squatted there. Not sure why, but he finished his shrugs very quickly. I would like to hink it was because of initimdation (he shrugged 135, which was less than my starting warmups). Most likely just finished his massive barbell shrug workout. He moved on to do seated DB presses.

Not only did today's game show me I'm not too good at throwing a disc, it also showed me I don't have much for a vertical. Guess I should leave guarding 6'+ guys on a jump ball type situation to those who are taller and can get up higher.

Today's workout
Squat: 320 x 5 x 3
Bench: 195 x 5 x 3
DL: 345 x 5 x 1

Workout was at the local gym. Got to the squat rack and saw a sign posted just to the left on the mirror. Basically it said if you must use chalk, please clean up after yourself. I was happy since I was going to DL today. At least they have posted their unofficial policy.

As I was putting on the last bit of weight on the bar for my working squat set I saw one of the trainers heading my way. Last time I worked out she was doing a class (some type of "boot camp"). Figured she was going to ask me to leave the squat rack so her class can use it. To my surprise that is not what she did do. She asked how much longer I was going to be. I said 3 more sets, so not too long. She kind of looked at me, then at the weights, and kind of rolled her eyes like I wasn't going to be doing that weight. She then said that her class was going to start in about 20 minutes, but if I wasn't done by then they would stay out of my way until I was finished. Made me happy that we picked a local gym that aren't filled with ******ed trainers. And yes, I finished well before her class started.

Today's workout
Squat: 325 x 5 x 3
Press: 145 x 5 x 3
Row: 170 x 5 x 3

At the work gym today. Squats went pretty well today. Almost screwed up my back though. 3rd rep on 2nd set my back felt weird (strained a little, not really pained though). Finished the set and figured I must have lifted the hips w/out lifting the shoulders. Started to do it again on the 4th rep of 3rd set, noticed what was going on and corrected it. I gotta keep an eye on that.

The press was tough on the last set. I think I need to concentrate on resting more. I probably only wait 30-45 secs between sets on them. I think that is mostly mental because they don't tax me as much as the squats so I end up rushing through them.

Observations: Saw a dude using grips (rubber type things that slide over your hands, guessing they're called grips) for his pull ups. He was doing some type of circuit (slowly) and every time he came over to do pullups he grabbed the grip things to do them. I felt bad for him.

I also got to see a guy using one of these on his massive 155 lb squats in the smith machine (he was also wearing gloves):




Thing clips onto the bar (where the divot type thing is) and the part at the bottom is near the back/spine area.

Today's workout
Squat: 330 x 5 x 3
Bench: 200 x 5 x 3
DL: 355 x 5 x 1

Weight: 222.3

Workout was ok today. I felt tired going in to work, but figured it didn't mean I couldn't get through a workout. Still had a couple issues with my squat having my hips go back a little when starting to go up. I caught it and fixed it so my back didn't hurt today. Bench went really well. I figured it would be harder than it was. Guess I am getting better with form and possibly stornger? I know I'm not back up to my max yet (was 205 for 5 x 3), but thought it was going to be harder based on the past few workouts. Maybe it was just that I didn't forget to use my wraps on the first workout so my wrists weren't bothering me. Who knows.

DLs were tough today. Guess it is time to re-evaluate my 10 lb increase. Or possibly not squat and lift on the same day? I felt super drained going into the DLs. Not sure if it was due to being tired at the beginning of the workout or squats messing with my DLs. Will try another 10 lb increase and see what happens next week.

Didn't workout on Wednesday, just got too busy around the house. Remembered to weigh in today and was surprised at the weight. Not sure if it is reading correctly. I thought I was going to be up around 226+. Not worried about the weight, just thought I would check to see where I'm at.

Today's workout
Squat: 335 x 5 x 3
Press: 150 x 5 x 3
Row: 175 x 5 x 3
Dips

Workout went well today. Pretty happy with the weights. Decided to do dips with this workout and try to do some chins with the other workout. We'll see how that goes.

Played ultimate today and did fairly well.

I have been really tired today though. I'm thinking this is having to do with my lifting and lack of proper sleep. Possibly getting near the end of novice gains (?), but want to hang on as long as possible. Looking back at the last squat/dl day I am thinking doing both on the same isn't such a good idea for me. I'm contemplating switching back squats to front squats on the DL days. I figure my front squat is much lower right now and won't tax me as much on those days. Thoughts?

didn't read the whole thread so i may not be the first to point this out...but how can skeletor, who is entirely, well, a skeleton lol, build muscle directly on bone??

I'm not a skeleton: http://en.wikipedia.org/wiki/Skeletor

good point. but you say also that you hate cats and thus hate battlecat...

...but you have panthor?

Useful in battling battlecat, but I still hate panthor.

My hate of cats and use of panthor is kind of like my hate of condoms. I hate condoms but see their usefullness and therefore used them despite my hate. Luckily I don't need them anymore.

Wednesday's workout
Front Squat: 225 x 2
Bench: 205 x 5 x 3
DL: 365 x 5 x 1


Planned on working out first thing yesterday morning, but ended up getting roped into a few meetings throughout the morning. Changed plan to lift at lunch, but was talked into playing ultimate again. Changed the plan yet again to go to the local gym with the wife at night. First time lifting at night and was surprised I wasn't tired for it (especially after playing ultimate at lunch). We got to the gym around 2130 (kids were in bed, which we wanted to wait for. FYI kids are 13, 10 and 8).

I dinked around with the front squat to see how well I could do with them. My form sucked. I used the G4S method for front squats (straps around the bar) becuase I cannot get my arms into a rack position. That was awkward and didn't want to go past 2 plates due to being somewhat unfamiliar with the lift. I definitely need to reduce the weight on these to concentrate on form. Not sure what was going on but my elbow was bothering me after doing them. If that keeps up I will just switch to low weight back squats on DL days, but I will give it some time to see how it plays out.

Bench was fine, but still needed to force myself not to rush between the sets.

DL went great. I definitely think the issue I was having was with squatting heavy (for me) and DL heavy (again, for me) in the same workout. I don't think it was because I was near a stall on DL. I think I can still maintain 10 lb increases per workout on these.

My upcoming workout plan:
A
Squat (+5 lb)
Press (+5 lb)
Row (+5 lb)
Dips?

B
Front Squat (?, mostly just work on form)
Bench (+5 lb)
DL (+10 lb)
Chins?

Wouldn't it be better to do A/B/C? Where C = rows+back extension and squatting. That way you'll get better progress on your squat (10 lbs vs 7.5 lbs/week).

It's probably not too relevant, since you'll likely need intermediate programming soon.