Q&A – 2

Posted on by

Happy PR Friday
List your weekly personal bests for the week as well as training updates.
This week, post your lifetime PR for whatever goal you have, and how close you are to breaking it.

Mooy M. asks on the Facebook Fan Page

why should i take fish oil? and why the fuck am i eating like mad, training my ass off and still keep being skinny fat? is there a 70s big gen missing?

Dear Mooy,

Fish oil is a natural anti-inflammatory and contains EPA and DHA. For our purposes, it probably helps with systemic recovery and some people point out that it improves joint pain. It is also said to help with insulin sensitivity, but I admit I haven’t read about this in a while. I think the Wiki page did a good overview.

As for you “eating like mad” and still being skinny fat, I really can’t say. Eating copious amounts of food is not always the answer to improve muscularity, and it’s also very dependent on your program. Are you training your body as a system every day? This would include large lifts like the squat or deadlift in addition to other things like pressing, benching, RDLing, and rowing. Maybe you aren’t doing enough barbell curls, or maybe the right drugs are what is missing. I know a guy who knows a guy who knows a guy. You can find him in a back alley and he’s got some cheese burgers, man.

If you’re genetically predisposed to skinniness, or have only recently taken up training, then it will take diligent and chronic work over time to develop strength and muscularity. Reevaluate your program and don’t lose hope on the quest of 70’s Big.

Adam W. asks on the Facebook Fan Page.
Hey Justin, hoping you can help here.. Last couple days it has really been painful to do any internal rotation with my shoulder. Easiest way to show you is with a vid… Any advice would be appreciated. As it stands, can’t really bench at all.
[spoiler show=”Show video” hide=”Hide video”][/spoiler]

Dear Adam,

I was worried you wouldn’t tell me where it hurt, but you did towards the end of the video. You also haven’t told me if it developed into the pain or if it is a result of an acute injury. My primary suggestion is that you get it looked at by someone with letters next to their name (so that I cover my ass). In the mean time, avoid benching. I suggest some basic massage on the area (a lacrosse ball will work), then take it through a full range of motion (arm circles, pressing movement), then ice it. Ice it liberally (standard procedure, no longer than 20 minutes, but multiple times a night if possible), continue working on it. As it improves, work on mobility for your internal rotators. This is very hard to help with since I’m not discussing it with you and not there in person.

You either have built up scar tissue or have inflamed the area. The video was posted three days ago, so any acute phase should be done and you should be able to treat it or take it through a full ROM. If you decide to press, start light, and rehab pain is okay, but sharp pain is not. Use lighter weight with reps to get blood flow to the area, and whenever you do anything to it (mobility, massage, movement), ice it. I’m sure we’ll talk about it more soon.

Tamara asks on the Facebook Fan Page,
Please help me to avoid murdering my husband. I got three press PR attempts stuck at forehead level today. I need to fix that or I am going to beat him with a barbell the next time he asks me how it is possible to get a press rep stuck so high.

Dear Tamara,

I do not support marital murder. Just wanted to clear that up. Whenever I observe people pressing, I don’t really ever see technically sound pressing. The only people that I know of with great mechanics on the press are AC and me. Mike is probably good (although I haven’t seen him press a lot lately), yet Chris doesn’t have good wrist position.

Common problems are a) too wide a grip, b) elbows not vertical, c) improper wrist position, d) over extension in the thoracic-lumbar junction, and e) internal rotation at the shoulder (flaring the elbows). Readers: do not fret about all of those at once. Start with the first one and fix it, make it routine, then move to the next issue.

Assuming Tamara is doing all of these very well (which I wouldn’t think is the case since it usually isn’t for most people), then it would pertain to the programming. I don’t know what her program is or how the press is a part of it. I will point out that push-press may be something to consider given that her focus is on weightlifting. However, the press benefits most when it is done consistently with good mechanics. If good mechanics are used, then the triceps get a fantastic workout that can contribute to the bench press or other overhead movements. I would have people press at least once a week and consider varying the set/rep schemes to handle heavier weights (e.g. using ascending sets). Unfortunately a detailed programming and mechanics discussion leaves the scope of this post.

I ask Dr. Hartman via e-mail:

What’s your take on a multi? Just get a generic one?

He replies:

Not really a difference maker. If anything, stay away from the hard pressed Centrum types as they don’t really do much and may or not breakdown effectively in your stomach. We did an experiment in undergrad where we put a Centrum vitamin in a solution similar to our stomach (~pH around 3.0 I believe) and watched it barely dissolve over the course of a day. Stick with the Emergen C from your video or buy a decent liquid multi…but I think you’re fine without one. (end Hartman e-mail)

I have since just gotten a cheap multi to take mid-day since I use Emergen-C in the morning. Dr. Hartman and I both expressed interest in the Greens+ anti-oxidant supplement. I am also going to experiment with BCAAs.

Julian asks
[spoiler show=”Show long e-mail” hide=”Hide long e-mail”]Justin,

First and foremost I would like to thank you for the great information you post daily on 70big. I understand if you are too busy to either answer my question or think that it is a stupid question. If either are the case I understand. I am currently having some trouble deciding whether or not I am falling into the overreaching stage in my training. To give you some insight, I tore my lateral meniscus back in March while squatting. A few months after surgery I decided to give SS a shot to get the novice effect. I progressed well but only after a month of training I started to get severe pain in the back of my knee. I was scared of re injuring the knee so I changed the program that I stayed on for another month. I then purchased your book FIT and have been doing that ever since. I changed programs becuase I needed something that was more tailored to my goals which is your S&C Program. As of right now I’m in training to become an electrical lineman. Everyday we go on a 2 mile hike or walk(depends), then 2 days out of the week we climb poles all day. After that I come home and do the S&C Program as written. I’m not sure if this is too much stress on my body. In two weeks we will be climbing 5 days a week on top of our walks. I’m to the point where I missed my Press day by seven reps, when the last week I hit all 15. I was also recently sick so I’m not sure if that had anything to do with my performance. I don’t know whether too deload by dropping volume or intensity, not training at all, or doing body weight for a few weeks.I have been having some nagging pains in my elbow and upper shoulder which are due to climbing, along with my lower back feeling as though it is going to go out.Everything seems to feel heavy, even though they should be easy numbers to hit for me. I want to be fresh in order to complete my climbing cert and I want to keep increasing my numbers to achieve the advanced standards for a 198 pounder in your book. I am extremely motivated in getting my strength back and achieving my goals, which makes it hard to slow down and take a step back to take two steps forward. I sleep around 7-8 hours every night and have a fairly clean diet. All lean meats, veggies, and good fats with some dairy. Your input would be greatly appreciated. Thanks again for everything you do.If you think I am just being a pussy and should push through it please let me know.

Age:23
H: 5’10
W: 196

B Squat: 260x3x5
Press: 155x5x3
Bench:220x5x3
Deadlift: 355x5x1[/spoiler]
…he basically is training to be an electrical lineman that climbs telephone poles and has to hike regularly. It’s sort of effecting his training (using the S&C program from FIT). He wants to know if he’s being a pussy and if he’s overreaching and stuff.

Dear Julian,

You’re not a pussy. You are stronger than the average guy, and will adapt to this new job in time. It’s okay to reduce your training volume while you are experiencing higher amounts of physical activity at work. Do this ESPECIALLY with the areas that are sore and nagging you. Over the next month, I don’t care what weight you lift, so long as you just take the muscles through a full ROM with the major lifts after work. Again, do not push the weight. This will a) allow you to have more energy for work, b) still get muscular work after work, and c) help you get adapted to the overall work load. By the way, you should be eating AT LEAST 250g of protein and drinking PLENTY of water given all of this activity.

Lastly, you need to do mobility work every day. Look here for some basic stuff, but check out MobilityWOD.com. Work on the joints and muscles that attach to the joints or around them. I’m serious — do this every day. That will help you more than the lifting in the next couple weeks. Good luck.

Lastly, here is a video showing the types of notes I take for Programming Consultations. If you’re interested in a consultation, then shoot me an e-mail.


All right, you guys have a good weekend. See you on the field.

58 thoughts on “Q&A – 2”

  1. My PR hopefully will be running over 100 miles when I attempt to go for 105 miles for the first time in my life tomorrow morning.

    Other than that, solid week of rest and a 285×11 (easy) back squat PR last week keeping me feeling good.

    I’m confused — you are running a 105 mile race?

    –Justin

  4. It is fucking awesome reading how you help all these guys out, when people you used to eat lunch next to in 9th fucking grade can’t get a goddamn call back. Ya prick. Love you.

  6. Mediocre week…

    BS – 285 x 3

    Thought I was going to hit 2 x 225 on C&J, but couldn’t quite pull it off this morning. Disappointed….

    On the bright side, weighed in at 201+ this morning so I’m once again an adult male.

  7. After Justin’s Monday post about pressing, I swallowed my pride and worked on my my mechanics. Basically just focusing on pressing the elbows together and up. Needless to say, I dropped my work sets down quite a bit, but my triceps have never felt so activated. So yeah, I can attest to the ‘fantastic workout’.

    My only real goat at this point is to keep doing the compond lifts as best/consistently as I can until a) I have access to proper safety equipment – for squatting specifically, and b) more money for more food – right now I’m only 3/4 of a real adult male, apparently.

  8. Maybe not lifetime, but my current long term goal is squatting 405 for 5, preferably 3 sets, but at least for 1, by the time spring semester ends (early may).

    I broke my collarbone last spring and had 3 months out and was cleared to lift again in early may, so I think it would be a nice 1 year back treat. I hit 315×5 2 weeks ago and deloaded a bit because my form started going to shit on the last few reps of heavy sets. Going to be a fun winter.

  11. No current PR’s.

    Lifetime
    200kg C&J, current 145kg, close at getting 150kg, probably unrealistic but just started weightlifing competitively and 200kg milestone is something I want to shoot for.

    BW Press 230#, prev. PR 190#, current probably closer to 180#, alwways sucked at the rpess

    Squat
    500+#, prev. PR 475# before back injury, current 450#

  12. China buffet PR this week – 3 ginormous man plates and about 10 crab rangoons (love em).
    Squat PR – 265lb 5×5
    Bench PR – 200lb 3×5

    One of my lifetime PRs – Finish grad school before marriage, finishing grad school in spring 2012, married July 2012.

  13. I finally got a new pr in my back squats last night.
    305×10

    Last time i did 305,I barely got 5 and this time, I felt much more solid in my squats.

    But I had to scream a lot in my garage to reach 10 reps. That shit was hard.

    Then did overhead squats @115 for 20 reps.I’m pretty sure that I can do 135 lb OHS for 20 reps if i put my mind to it.And I rarely do OHS.I stick to the press,bench,squat and DL. Yet When i go back and try the other lifts,I’m still getting stronger.Fun stuff

  15. Per your suggestions, I did a “medium” triple for my ID. 375 for 3. Was pretty easy even with slight lingering soreness from the 5×5 VD. I’ll be doing 3×5 (3 sets 5) for VD on Sunday and going for 395×3 next week, thanks Justin.

  16. PR this week:
    deadlift 380×5
    squatted 330 3×5
    At bodyweight 192

    1RM PRs Achieved/Lifetime Goal
    Deadlift: 412.5/500
    Squat: 391/400
    Bench: 286/300
    Press: 160/200
    Bodyfat: 20%/12%

    I’ve always thought those stats on the right were the mark of a strong man. I think I’ll get them all within the next 6-9 months. The goal is to have all of those stats at the same time. Getting to the low body fat with those lifts will be the real test. The goal will then be to maintain that level of strength or better for the next 30 years.

  17. Hit 3 PRs this week, thanks to increased bacon intake.

    Press – 155 3×5
    Squat – 305 3×5
    DL – 365 1×5

    Got some lingering aches that don’t want to go away, so a deload might be in my immediate future.

  19. Dear Justin,

    Thank you so much for addressing my pressing problem. I think the main issue is that I just added pressing back into my programming, so increased frequency will probably resolve getting repeatedly stuck at forehead level with 106 lbs. I did take Rip’s advice and do some back off sets from the pins yesterday. I appreciate your willingness to help and, hopefully, prevent a marital homicide.

    Squat PR: 1 x 108 kg

    Front squat PRs: 1 x 85 kg, 3 x 80 kg

    Pretty fucking excited about those PRs. Took a shot a 109 and 86 today but missed. Expect those soon.

    No snatching, cleaning, or jerking this week because I pissed off my neck last week. I saw my PT yesterday, and I am supposed to try some light stuff tomorrow.

  20. PRs this week (all in lbs):
    Squat (high bar): 165
    Front squat: 130
    Snatch: 85
    Deadlift: 205, which I am pretty Fing excited about.

    Planning to squat 200 by the end of the year. Rip told me I was anthropometrically (word?) limited in my deadlift and would never pull 400lbs, so, you know, that’s my lifetime goal.

  21. This week’s PR:
    Bench 117# 1×5

    Here it is . . .

    It looks a bit weebly wobbly and I am still sorting out some form issues, BUT it happened! Weeeeee!!

    My plug: I receive no compensation for this, so you know I am cereal. Look at this face! —-> >:I
    You should really, REALLY utilize Justin’s consultations. If you are going to invest so much time, energy, and post-natal essence into training, then you should be on the most efficient programming to help you reach your goals. He’s a smart cookie and has helped me a whole hell of a lot.

    Thanks Ellee!

    I actually think the over extension you have in the sacral/lumbar junction is too severe here. With heavier weight, I could see this becoming problematic.

    –Justin

  24. Well, today was awesome. Faux R3alz.

    Squat: 365×3, 405×1 (PR)
    Bench: 205×3* (Spotter got all handsy and messed with my groove)
    Pullup: Bw+30 lbs
    Light Deads: Hook grip up to 365

    So I was supposed to do 385 for three. Got pumped up, hit my music, knocked out all the reps, no sweat, good form. Went to strip the rack, realized I had forgot to put on the last 20 pounds. Undaunted, I slapped 40 on, slammed under the bar, and ground out 405.

    Just wanted to say thanks for the protein post. After reading your stuff and Di Pasqual’s writing I’ve gotten over Bw in g. It’s made a lightyears difference in my recovery. I’m currently eating just enough to support lifting, and the extra protein has made me feel so much better. Also, I’m 15 pounds lighter than last time I hit 405.

    BOOM.

  25. @lascek and ellee. Wouldnt her wearing a belt when she benches help that?

    I would prefer that she did. It’s not like it would fix her from being hyper mobile, but it could act as something that keeps it more straight. I thought the same thing when I watched it the first time.

    –Justin

  27. Oh, shit. I forgot about lifetime PR/goal. I don’t know about lifetime, but my goal is to qualify for the 2012 American Open and then for Senior Nationals in 2013. It’s hard for me to think about a lifetime goal, since I keep doing things that I never thought I would be able to do, so I’m just going to roll with it.

    Also, even though I missed my 1 x 106 lb press PR attempt, I forgot that I did go back down and hit 3 x 95 lbs, which was a PR for a triple. So, there’s that at least.

  28. Justin, last time you were in Chicago you were displeased with the fact that I didn’t have a belt. Soooo, I ordered one about 2 weeks ago and it’s en route. Apparently takes like 3-5 weeks!! It’s green. And has my name stitched on the back. And it’s gonna be real fucking sweet.

  29. Squat PR: Hit 225#x8 on my last set of squats Monday (resetting from 250# which crushed me). This was my 1RM a couple of months ago, so it felt great, even if I almost wobbled into two benches afterwards.

    Food PR: I’ve gotten 300+ grams of protein almost every day this week and feel noticeably better recovered.

    Pitbull PR: Standing jump onto a 4.5 foot boulder (less than a year after double knee surgery).

    —
    DL Lifetime PR: 345# (On a whim, in sneakers). Just pulled #300 for 5 Wednesday. Really can’t wait for 400#!

  30. 400×6 squat, PR for 6 rep squat.

    PR on shoulder pain. Upped my fish oil and started taking Cissus Quadrangularis and have noticed a tremendous increase in shoulder recovery, mobility, and strength, with little to no noticeable pain.

  31. My last workout for the week will be tomorrow but I still managed some decent PRs earlier this week…

    Chin Up w/ BW +100lbs (BW is about 187-190 lately)

    Push Press 200 x 1

  32. For now my goal is to get back to previous PR’s. I was in a motorcycle crash last summer and destroyed my ankle, pins, plates, screws etc… Started lifting again recently. Previous 3×5’s were: squat-435, bench-365, press-220 and dead-420 at about 240lbs,weight is still the same now. In the last 2 months I’m back to squatting 345, pressing 210, benching 310 and only light deadlifting till I get more flexibility back. Hopefully totally back to normal in a few months. Long term goal is a 300 max press, 2x body weight bench and squat/dead 600.

  33. no prs yet this week… well i did hit a 110 push press and a 125 behind the neck jerk but I have hit 130 at a higher body weight. I am in cali again visiting the lady friend and i should be using some good bars and such so I hope to hit 95/115 today which I dont think is too far off the mark. I did 7 days of training in a row last week and have taken the last 2 days off and I feel pretty damn fresh.
    Lifetime pr- I really want to snatch 140 and clean and jerk 180 at an 85kg bodyweight.

  35. Dude were you intentionally impersonating Donny Shankle in that video or was it just a coincidence?

    Coincidence. Donnie puts you in a much more intense trance.

    –Justin

  36. Congrats to everyone who set PRs…keep up the awesomeness.

    I was finally able to deadlift something respectable for the first time since June…it was a rep PR. I also set a rep PR in the squat and an all-time PR on bench.

    Squats: 425×8@8.5 RPE (rep PR…beats my previous 405×8)

    Comp. Grip Bench: 350×1@9.5 RPE (5lb all time PR… w. more in the tank)

    Conventional Deadlift: 505×4@9.5 RPE (rep PR…beats my 495×3 in June)

    Here’s a vid of the bench…
    http://www.youtube.com/watch?v=cm9MqWQkK-8&feature=feedu

    I fucking love Fridays.

  39. Lifetime PRs: bench 265, squat 345, deadlift 385, clean and jerk 220, snatch 160, press 165
    Goals: (all by end of the year) 300 bench, 405 squat, 425 deadlift, clean and jerk 275, snatch 185, press 205, +25 weighted pull upx8
    if I reach these goals I will still be weak, but I’ll be strong enough to where I don’t want to kill myself. I also wanna get my vert from a 24″ to 28″

  41. pr update hit a 112 c and j (1 more kilo than last week) and a 92 kilo snatch -1 more than two weeks ago. Short term goal is 100 and 120 by January 1st. Btw, I will be in Asheville over Christmas and something tells me a certain 70’s bigger works out there and we most definitely have to get a yam session in. Also, met a rocking 70’s big fan at the gym and chatted it up.

  42. Lifetime PR
    Been hitting the neck harness for 3 sets 3 x week in my quest for a Laron Landry neck.

    Also benched 260 for a single and squatted 435 for a single. Goals are 315 and 495 respectively.

  43. 260x3x5 on squats 3 months after ACL surgery. I’m pretty happy about that and 305 for 5 reps on deadlift. Trying to get strong is hard and I’m trying to get the most I can out of the starting strength protocol.

  46. Hit PRs after a big fail week last week. Diet better this week and got some caffeine boost before the workout. Basically I tried to hit these weights last week and only got 3s on the squat and bench.

    Deadlift: 460×3
    Squat: 415×5
    Bench: 220×5

    Cut a few pounds too in the last week or so too…
    6’1 @ 245

  48. press 192 3×3
    weighted chins 67lbs 2×6
    Ive head 2 back injuries in the last year (not while training)and had to reset my squat dl and pc back to just the bar both times. Got up to squating 325×10 before the 2nd injury. Very frustrating im only back up to 300 3×5 on the squat. I would love to hit a squat pr before my birthday in february.
    My lifetime goal is to be a good father.

  49. Dave H thats most interesting application of a gym I’ve seen in years!
    I always think, especially when looking at a crossfit video, of the poverty stricken areas of the world, makes no sense how hard we can work in a box to look good; but they remain helpless. Location, location, location!

    Prs (Current/NextYearsLifetime)
    Squat: 175x3x5 / 275x3x5
    Press: 90x2x5 / 135x3x5
    PowerClean: 90x3x5 / 135x3x55
    Deadlift:190x3x5 / 315x3x5
    Bench:Who cares

    All in lbs, day late because yesterday was coincidentally too awesome to get on the internet.

This site uses Akismet to reduce spam. Learn how your comment data is processed.