What training are you doing/have you done today? (Vol.3)
Discussion
Burwood said:
Try working backwards from the 2 years ago ripped stats. If for example you're 105kg now and you think you would need to drop 8kg to be in the prior state of bf% that would suggest 97kg at 8% which is roughly 8kg of fat which suggests you hold 16kg now. 15% today. Very rough guess work.
I recall you were 92 in that lean state? It would be reasonable to assume you have gained 5kg of mass. Probably more. You can see it in the progress images.
Fully depleted, and looking dead I was 86/7kg, up just over 90 full. Fully depleted just now i'm around 101/2, 105 full. I think 100kg full would be a bit under 10%. So yeah, around 97kg at 8% depleted maybe, or 100kg at 8% full.I recall you were 92 in that lean state? It would be reasonable to assume you have gained 5kg of mass. Probably more. You can see it in the progress images.
I'm tempted to cut and find out...... I think i'd look bigger at 100kg lean than 105 not so lean. but dropping below 100 is not something I want to do again. ever
Apologies, message has got rather long!
I've been doing barbell box squats this evening. I think the box i was using was a touch too high for me, but not much, may be slightly over 90 degrees 😀 The squats felt easier, so at the risk of looking like a half repping quarter squat king i loaded up the weight around 40 percent more than usual and completed my sets.
Didn't do anything else different in the gym, bench and shoulder press and split squats. Felt fine leaving the gym, no signs of illness in the last few days or anything and been training normally for weeks.
Got home...and i am absolutely wrecked! 😝. Shattered. Food and straight to bed! So everything being equal, I'm assuming it's box squats related!
I've always struggled getting 'out of the hole' on my squats and I'm wondering if this has stopped me improving my squat weight.
I'm seeing my trainer next week, but in the meantime, do box squats help this much?
I've been doing barbell box squats this evening. I think the box i was using was a touch too high for me, but not much, may be slightly over 90 degrees 😀 The squats felt easier, so at the risk of looking like a half repping quarter squat king i loaded up the weight around 40 percent more than usual and completed my sets.
Didn't do anything else different in the gym, bench and shoulder press and split squats. Felt fine leaving the gym, no signs of illness in the last few days or anything and been training normally for weeks.
Got home...and i am absolutely wrecked! 😝. Shattered. Food and straight to bed! So everything being equal, I'm assuming it's box squats related!
I've always struggled getting 'out of the hole' on my squats and I'm wondering if this has stopped me improving my squat weight.
I'm seeing my trainer next week, but in the meantime, do box squats help this much?
garfylarfy said:
Apologies, message has got rather long!
I've been doing barbell box squats this evening. I think the box i was using was a touch too high for me, but not much, may be slightly over 90 degrees ?? The squats felt easier, so at the risk of looking like a half repping quarter squat king i loaded up the weight around 40 percent more than usual and completed my sets.
Didn't do anything else different in the gym, bench and shoulder press and split squats. Felt fine leaving the gym, no signs of illness in the last few days or anything and been training normally for weeks.
Got home...and i am absolutely wrecked! ??. Shattered. Food and straight to bed! So everything being equal, I'm assuming it's box squats related!
I've always struggled getting 'out of the hole' on my squats and I'm wondering if this has stopped me improving my squat weight.
I'm seeing my trainer next week, but in the meantime, do box squats help this much?
I would do either paused squats (70ish% of 1rm with a 3 second pause at the bottom). Or bottom up squats (if you can adjuct the height of the rack low enough). Rack the bar so you have to squat it from the bottom. The only way to improve getting out of the bottom of a squat is to get comfortable there and spend more time there. IMOI've been doing barbell box squats this evening. I think the box i was using was a touch too high for me, but not much, may be slightly over 90 degrees ?? The squats felt easier, so at the risk of looking like a half repping quarter squat king i loaded up the weight around 40 percent more than usual and completed my sets.
Didn't do anything else different in the gym, bench and shoulder press and split squats. Felt fine leaving the gym, no signs of illness in the last few days or anything and been training normally for weeks.
Got home...and i am absolutely wrecked! ??. Shattered. Food and straight to bed! So everything being equal, I'm assuming it's box squats related!
I've always struggled getting 'out of the hole' on my squats and I'm wondering if this has stopped me improving my squat weight.
I'm seeing my trainer next week, but in the meantime, do box squats help this much?
funny how a small change can have an effect, upped the dbs from 32 to 34 in my circuit (for incline and push pres) and the connective tendons across the upper back are really feeling it two days later. A 2kg change is a lot more than 1.25 (the normal upping weight)....it might have been the fruit ciders too though, as I am not a regular drinker.
still did my increasing rep circuit today
still did my increasing rep circuit today
ORD said:
Robinio said:
My abs are visible while relaxed, and I'm 23% body fat. Still see people saying that to see abs you need to be sub 10%!
Are you sure? That would be truly exceptional. Might just have great ab-genetics!
Burwood said:
ORD said:
Robinio said:
My abs are visible while relaxed, and I'm 23% body fat. Still see people saying that to see abs you need to be sub 10%!
Are you sure? That would be truly exceptional. Speaking of bodyfat, I used 5 calculators last night based on measurements - not calipers which I know isn't as accurate - but the highest reading was 27.5% which I'd guess is about where I am.
I assumed around 30% but so hard to tell as it sits on my stomach.
The gym also has one of these fancy machines that measure your performance through tests and bodyfat from hand and feet pads, it then stores it on the online database accessible via your own log in.
Although again not accurate, it should tell me roughly how much bodyfat I've lost since the last time which I think was 10kg ago.
I assumed around 30% but so hard to tell as it sits on my stomach.
The gym also has one of these fancy machines that measure your performance through tests and bodyfat from hand and feet pads, it then stores it on the online database accessible via your own log in.
Although again not accurate, it should tell me roughly how much bodyfat I've lost since the last time which I think was 10kg ago.
gregs656 said:
Robinio said:
My abs are visible while relaxed, and I'm 23% body fat. Still see people saying that to see abs you need to be sub 10%!
I am somewhere between 10-12 now I would guess and mine are not visible.Any meaningful amount of fat on my body is on my stomach.
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