Weightlifting for Kiwis - Discussion and support regarding the art of swole

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SOLDIER OF WALES said:
Does anybody have tips for getting that final few % of bodyfat down? I started at around 27% and I'm at 17% right now but I'm making a very slow progress than what I want (used to be doing 1.5lbs of loss a week). Someone suggested ketosis and I have a doomsday bunker worth of beef I need to get rid of in my fridge so thats my first thing I'm going to do.

Obviously calories in, calories out but my issue is that I sometimes binge and eat 2600-3000 calories when my TDEE is 2600~ and my daily limit is 1800 calories. This usually happens due to eating at the wrong times and having nothing for the end of the day or I eat a bunch of low-protein stuff that doesn't satiate me.

I don't drink any calories besides protein shakes and have been pretty good now about making my own food instead of eating fast food like a retard which I attribute to my success so far.
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Be patient with yourself. I got down to about 13% from the low 20s by eating only meat, eggs, some fermented foods, and fruit. It made it very simple to eat the same things every day to get there. Simple does not mean easy, though. You can do this. Get there (I recommend 12-15%) and then you'll find staying there is easy.
ducktales4gameboy said:
I'm 12-15% most of the time.
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Nicely done. I remember when I first started seriously cutting I decided I want to get down to 10%. Once I got in this range I said fuck it, this is great right here. I hear even though 10% is only a bit lower it's a real motherfucker to maintain.
 
I’m being neurotic about when to program in dips, my only chest workout right now, because my anterior delts are too blown up to perform them after hitting OHP and I’m afraid doing themthe day before shoulders will compromise my OHP. Basically, someone call me a faggot and hit chest before my pecs atrophy.

Don’t have bench right now and tempted to start floor pressing too. Never done it before. Is it something worth gaining strength at as a main lift or is it nothing more than an accessory?
 
I do bench and OHP in the same workout. On one I go low reps high weight on the other I go high reps low weight. They burn out differently in my experience. CNS fatigue vs physical muscle fatigue. Yeah you won't get max outcomes out of the one you program second but it's not a huge deal. Once in a while I switch which one I do first to see how it looks fresh and it's never a huge difference.
 
mars said:
I bit the bullet and got Versa Grips Pro. They're definitely expensive but for hypertrophy work they're so convenient.
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These are a fantastic, highly-recommended purchase from beginner to experienced lifter. Game changer for me. I'm not against traditional wrapping but let's be honest: No one wants to do a semi-intricate wrap EVERY set. Saves time, and as you mentioned, the hypertrophy achieved with progressive overload (which won't happen if your forearms shit the bed before the muscle group you're working on) The 'pro version' is stitched better than the other versions so spending some extra cash will do wonders for longevity. I have the 'extremes' version which are extra (extra?) stitched, but I'm not sure if the extra 30 USD bump from the pros is worth it. Only time will tell.
 
Richard Harrow said:
These are a fantastic, highly-recommended purchase from beginner to experienced lifter. Game changer for me. I'm not against traditional wrapping but let's be honest: No one wants to do a semi-intricate wrap EVERY set. Saves time, and as you mentioned, the hypertrophy achieved with progressive overload (which won't happen if your forearms shit the bed before the muscle group you're working on) The 'pro version' is stitched better than the other versions so spending some extra cash will do wonders for longevity. I have the 'extremes' version which are extra (extra?) stitched, but I'm not sure if the extra 30 USD bump from the pros is worth it. Only time will tell.
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Pro has a slightly longer grip...flap than regular and I think slightly grippier material. As for durability I've been lifting with them for about 8 months now and they're still like new. Some of the wristband material is a little frizzled but nothing that would even come close to affecting structural stability. Grip itself is fine after using it on aggressively knurled dumbbells and barbells. Took maybe 5 or 6 sessions to break in, was kinda stiff at the beginning but still worked fine.
 
Heartwarming story at the gym today. The extremely obese guy I saw working out on Jan 2nd is still working out with his obese friend. They come very late at night and have already made friends. I enjoy a little positivity in between the shitty form and boatloads of people who won't be here in a couple of months
 
HowlingChasm said:
my anterior delts are too blown up to perform them after hitting OHP and I’m afraid doing themthe day before shoulders will compromise my OHP
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you can do a light week (10- 14 reps; 2/3 RIR) of dips one day, and a heavy OHP another (2-6 reps; 0/1 RIR), and then you can do a week of heavy dips and light OHPs.
I wouldn't do OHPs in the first place if what you want is shoulder hypertrophy (specially symmetrical). Unless you really just love the movement I would do upright rows for middle and rows for rears (or try whatever this is). Am assuming you are limited to barbells
 
SOLDIER OF WALES said:
My goal is 10-12% BF. Probably 12% BF because I can't deal with this weight loss shit anymore lol
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10% is pretty fucking nil. They'll be calling you the Skellington of Wales.

ubebrah said:
Anyone have good music recommendations? Struggling to dial in for my sets.
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Well if the usual recommendations don't do it for you, you could try:

Ratatat


Infected Mushroom


or stuff by Makeup and Vanity Set (although to me, that's running music)
 
DSP's Tax Lawyer said:
Heartwarming story at the gym today. The extremely obese guy I saw working out on Jan 2nd is still working out with his obese friend. They come very late at night and have already made friends. I enjoy a little positivity in between the shitty form and boatloads of people who won't be here in a couple of months
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There’s this huge guy at my gym I see every so often, and he puts in consistent effort. I think he used to be a powerlifter or something, because whenever I see him he’s doing something very impressive numbers with solid form, like banging out DB rows with the 105lb’ers. Way beyond what you could handwave away by having to carry 400lbs around whenever you stand up. But the dude seems very self conscious and doesn’t really talk. Regardless, I respect the hell out of him and hope he achieves all his goals 😇
 
After coming back from hand surgery due to a shitbull attack, I am now up another 5kg on my deadlifting.

Ive started with an overhead press aswell, just trying to get that form down.

The only issue I find is that I can't do as many reps due to weakness in my hands. Im guessing the longer they heal the more normal my grip will become.
 
how far back do you guys lean when doing pulldowns? I tend to lean pretty back because I like the ROM I get, but I might start doing it more upright with my chest up
going from image 1 to 2 basically
Also how do you like do grab the bar? I like a 1.5 shoulder width pronated grip because I think I hit more muscles of the back (but mostly lats of course) with less activation of the biceps
 

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Dearest KF Iron lovers, I wanted to come on here and tell you that doing calisthenics outside the gym is an excellent supplement to your training.

I do pushups on lower days in the evenings, BW squats on upper days at the same time. Dips and chin-ups/pull-ups I still prefer to do at the gym because the equipment for them is there.

For the stuff I do at home, I go 4 sets for max reps per set.

I also still recommend that you all add carrying something heavy around for cardio a few times a week.

Also, learn from my bad example and do not neglect your mobility work. I promise you it's worth the time investment.
 
Dean Pentel said:
pushups on lower days in the evenings, BW squats on upper days at the same time
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I would have to do 6,000,000 pushups and squats for me to fail, making it a gigantic waste of time if I have access to any type of equipment
dips and pulls are fine tho, but eventually you would need to add some weight if you don't wanna do +20 dips and pulls
 
saw a january specimen squatting 200+ lbs with the bar way lower on his back than it should've been. his back was bending and contorting in all sorts of ways as he was coming back up. lock that shit between your neck and shoulder blades dude.
 
sodaboard said:
saw a january specimen squatting 200+ lbs with the bar way lower on his back than it should've been. his back was bending and contorting in all sorts of ways as he was coming back up. lock that shit between your neck and shoulder blades dude.
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Power lifters always did low bar squats because it let them cheat more but I think there is a new method that puts the bar even lower on the back that people are trying
 
24nagging said:
how far back do you guys lean when doing pulldowns? I tend to lean pretty back because I like the ROM I get, but I might start doing it more upright with my chest up
going from image 1 to 2 basically
Also how do you like do grab the bar? I like a 1.5 shoulder width pronated grip because I think I hit more muscles of the back (but mostly lats of course) with less activation of the biceps
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If you lean too far back you just turn it into a row. Athlean X is already a joke and you can tell why because of his position here. This is exactly what you don't want to do, even if you're doing underhand. Pull from your elbows downwards, not to behind you. A lot of people say wider grip hits upper lats, narrower grip hits lower lats. I have no idea if that's real. I can feel my lats better with a heavy load and less reps but I can't notice a difference between my upper and lower lats. I do both narrow and wide on different days.
 
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