Weigh in: 202.4lbs. So basically the same as last Wednesday, and the wednesday before that. Inpretty much seem to have this set out so that I get down to ~198lbs on Saturday, then up to ~203lbs Wednesday. Lather, rinse, repeat. At least Iām executing the plan well, even if Iām not as confident in the end results. I think after the end of MMS, Iāll strip some carbs out of the start of the week and aim to start slowly shifting some of the fat.
Elbows are definitely not too happy with me right now. The only things Iām doing different are complexes and high rep squats so hopefully theyāll hold out until Iāve finished MMS and can cut those back out.
Be really fucking careful with your elbows. If youāre pulling down on the bar and pushing your elbows forward, that puts a ton of strain on the elbows. That increases if you cock your wrists and they arenāt locked in by wrist wraps.
Looks like lifts are going up! Congrats!
That sounds like all things that Iām doing. I should probably stop, because I definitely donāt need that level of tightness for 80kg squats.
Thanks man. I think they probably are, Iāll find out in 20 ish weeks.
I second what @markko said. I used to squat with wrists cocked back. Iāve since corrected that by going thumbs over bar and making sure wrists are as straight/neutral as I can get them. Elbow issue gone
Pinkies under the bar really helped me for back squats. Never really had any elbow/shoulder pain and hopefully that remains true even as I start squatting heavy weights.
If Iām not mistaken, this is called Talon grip?
My elbows hurt too when squatting. Once Iām back to squatting Iāll have to remember this.
For the guys lifting for strength hereās a question. What is the reason that itās tough to be lean and be strong. I understand that having a surplus of fuel gives you the energy to push through but donāt understand how simply more body fat or maybe better stated body weight will help with more strength. Seems that more muscle mass would help, getting the muscle used to heavier loads would help, and being fully recovered would help. Just curious about the reasoning behind thisā¦
@simo74 @MarkKO @Frank_C @flipcollar
I donāt believe that being lean makes it tougher to be strong. I think that what we actually see is that most people who are training to be very strong just arenāt prioritizing leanness. But trust me, the best competitors in the world in strongman under about 240 lbs are all very lean. An exception here and there, but plenty look like bodybuilders. And even in the open class, competitors are getting leaner, because they ARE realizing that you donāt have to be fat to be strong.
The energy thing is an important component. If you arenāt eating carbs, itās hard to perform well strength-wise. And a lot of people eliminate or drastically reduce carbs to get lean. I think thatās a big part of the equation. I know how much water intake and carbs affect my ability to perform on any given day.
This is all assuming weāre not talking about bodybuilding-contest lean, of course. Anything above 8-9 percent bodyfat-ish and I think youāre carrying plenty of bodyfat to be optimally strong.
Found it. Another option you can experiment with for those with elbow pain. Hope it helps
First video linked at specific time
I agree with @flipcollar and Iām definitely not lean, and not particularly strong either. The point about lower carbs getting lean and the impact on strength is particularly relevant.
The other thing, which Flip didnāt necessarily touch on specifically, is that to be strong you need a bunch of muscle. So if youāre lean, and you look close to being a bodybuilder but not as low in bodyfat (so that 8-9 per cent and a bit above), youāll definitely have no issues being strong as well. Look at the good powerlifters in the 242s, 220s, 198s, etc.
What happens to most people (I think, and it certainly applied to me) is that when you get lean you realise just how much muscle you donāt have. So sure, you might look good and being lean makes you look more muscular, but thereās a fair chance that for the first period of time when you get lean you just donāt have as much muscle. If you stick around there, and are really patient (which I wasnt) and gain muscle while staying lean youāll get to the point where being strong isnāt an issue.
I actually have this post of yours bookmarked as a reminder to not become a slob even though Iām gaining weight I Need Help with Getting My Dream Body - #13 by flipcollar Iām not deadlifting cars yet, and our measurements arenāt super far off. 6"1ā, 170lbs.
Thanks for the input guys. I noticed a dip in strength towards the end of my cut last year but really not till carbs got pretty low. I think going forward if I try to put on any more size Iāll aim to stick in that 9-14% range. Solid abs. It not shredded
Curious, whatās the heaviest youāve been while training?
Probably around 185
I think flip and mark covered most of this. I think for me itās not really a case of being ripped or fat but more a case of being physically bigger or smaller. I am pretty sure that if I could add 20kg of muscle and lost 20kg of fat, whilst being the same weight I would be both a bit bigger and stronger than I am now. For me to be lean At my current body Comp I would be under 75kg. I would not be as strong at 75 as I am at 88. Weight moves weight and for most more muscle moves weight better.
The guys in Strongman or even powerlifting that have low body fat and are insanely strong tend to be at the lower weight classes. If you have a weight restriction it makes sense to have as much muscle as possible whilst still making the weight cut off. If you look at those who compete without a weight class SHW. You will see guys carrying a bit more fat because when it comes to absolute static strength weight moves weight.
I think you can deff still be lean and very strong but you still need some muscles.
Damn fine work! Also, god damn it.