Heavy Day 1: Hit a top set for an AMRAP or hit a rep max (5,4,3,2s) 85-105%
Heavy Day 2: 1x3, 2x2, 3x1 80-95%
Volume Day: 5s 4s and 3s, ~80%
Speed day: 8-12x1 taking a slightly longer pause than a competition one then i try to launch the barbell into outer space. ~70%

experienced extreme cramping of my vastus medialis in both legs today after a squat workout. i was sitting in a restaurant eating for about 30 mins, then got up to use the restroom.

as i was walking to the restroom, both legs cramped all of a sudden. had to limp my way over to the stall, and posted myself up against the wall. intense cramping and pain lasted about 3-4 minutes, and my legs went completely stiff. could barely move them

first time that's ever happened to me. probably one of the scariest moments of my life LOL. now i have a feel for what a heart attack would be like...

i'm gonna go see the doc about this... has anybody else experienced this?

After an intense squat day, usually high volume, i will cramp up if I sit for too long.

Ive gotten around this by constantly switching how I sit, moving my legs occasionally or just standing.


I almost fell out of my car once trying to get out :fuckthatshit:

Probably haven't had it as bad as you. Just do legs more often :whistle:

i just did a random 3x6, then a 3x3. i've only been squatting consistently for about 2 months now, after decreasing course load in school and working less so i'm not fatigued all the time

it felt like my quads were just gonna snap; shit was scary

maybe it has something to do with my poor diet? i'm probably not getting enough potassium

Yup it has happened a few times to me in the past. I remember both my legs cramped up really badly while walking up the stairs to my house and I had to sit outside on the balcony for a good 15 minutes cause I couldn't move lol

Stay hydrated, and it is extremely crucial that you spend some time to stretch after every workout.

Other than that, I wouldn't worry too much about it.

On a side note, just hit a 405 beltless squat at 161lb :fullofwin:

Hit 325x10 and 365x4 (both belt less) relatively easy few days ago so I thought I'd try.

455 belted squat at my current BW doesn't seem that far off.

nice you running any particular program?

Nope not at the moment. Been doing whatever squatting 2-3x a week after having that knee issue, but I kinda have an idea on how to go about it after looking at several programs.

did you ever get treated for that knee?

lol speak of the devil I had my knee act up again, so I had to cut my workout.

Was going to go for a new squat max but I almost bailed on 315.

But yes, I did see a chiro when I first mentioned it here. He confirmed that there were no damages to the ligament or tendon, but rather some muscle imbalances; specifically inactivation of the glute medius.

It makes sense because it's not necessarily pain, but rather discomfort and weakness around the area. I also get hip discomfort accompanying it.

Been doing a lot of glute med exercises for warmup and post training, and I believe it has been helping.

I don't get pain from front squats and they actually feel VERY good.

For you physio pros, can you conclude anything based on this information?

lol i know that feel man...

it sounds so redundant, but i really think the root cause of it all is muscle imbalances...

man physios are always trying to say X is weak or Y is "not activated." but if you're squatting with proper form you're "activating" all your muscles

knee pain is common even with absolutely perfect form, its just overuse in most cases i thinkl

sid, know any good peaking programs?

dont know much but check out garrett blevins peaking protocol

Do you guys weigh your rice cooked or uncooked?

Macros for rice is typically (45 g a serving):
36 carbs
3 protein

Been weighing it after its cooked for awhile now and i think ive done goof'd.... been getting so little rice for carbs ratio...

Did some research on weighing it raw beforehand and is this the correct formula/method?

eg. weighed 526 uncooked rice. After cooking it came to 1226g cooked.

1226/526 = 2.33

2.33 x 45g = 1 "serving" cooked

Of course the numbers will change depending on how much uncooked rice weight /water used/cooked weight. Is this right lol

Weigh it the way you eat it... 45g cooked would be a crazy small portion (like 2 or 3 bites) and would be about 13g carbs

How did you calculate 13g of carbs?

AFAIK,the macros for rice stay the same whether water is added to it or not. Water also makes rice weigh heavier so 45g cooked does NOT equal 45g rice uncooked / 36g carbs (according to the nutrition label)?

so what is the answer, before or after

i typically measure before cooked

Confirmed with myfitnesspal forums that you should measure uncooked and my math formula is correct :lol

sweet i've been doing that!

internet is always right.

hit a big PR today at a powerlifting meet in squats and deadlift.
391.3 lbs squat here in 66KG/145.5lb weight class unequipped IPF
ended up also hitting a 203.9lbs bench and 440.9lb deadlift.
totalled 1036.1lbs this meet.
I have officially completed my new years resolution of competing and hitting over 1000lb total.

sick numbers man, now time to get that bench up!

Yep! Signing up for Provincials that's end of this june. Thought my bench improved a lot more then it actually did.
Weight cut must've effected it more than I anticipated.

TFW you haven't worked out in 5 days and eating well under 2000 calories/day due to finals

:okay: Last exam in 2 hours

I never understood this. Shouldnt you be eating a caloric surplus during finals? For me at least I start eating the worst shit like McDicks and other fast food cuz its quick, during finals. I think I gained 8 pounds last finals lmao