36,787 reputation
12996
bio website ferrousmaverick.blogspot.com
location Washington, DC
age
visits member for 3 years, 6 months
seen 18 hours ago

I'm a regular over at http://ironstrong.org, started lifting weights regularly in April 2011 after I lost 85lbs of weight. I started modestly, with just the bar on most exercises, and as of April 2014, I'm able to lift:

  • Squat: 455lb
  • Bench: 290lb
  • Overhead press: 170lb
  • Deadlift: 520lb

I'm still improving, both in the amount I can lift, and removing the amount of fat I'm carrying around.


Sep
11
comment Strange signs on my skin
Looks like stretchmarks. Unsure if there is any reliable way to get rid of them. It's pretty common for women to get them while they are pregnant. The home remedies to prevent them usually involve rubbing olive oil or something on the skin to let it stretch naturally. Not sure about anything after the fact though.
Sep
11
answered How to lose fat while lifting weights and not doing any cardio?
Sep
10
revised what is my rmr?
add info on food choices.
Sep
10
answered what is my rmr?
Sep
9
answered Does stretching muscles help build / tone them?
Sep
8
comment Is it ok to use elliptical trainer barefoot?
Agreed. I can usually use an elliptical if my leg or feet are injured.
Sep
8
answered Is it ok to use elliptical trainer barefoot?
Sep
8
comment How much to squat to high vertical?
What context are we talking for a vertical jump? Basketball, or a standing vertical? In Basketball, you need to train your reactive jumping ability. Squats do help, but it's reactive jumping is a skill you need to develop to make use of the strength.
Sep
5
answered Building muscle and trimming fat at same time? bulking/cutting phases?
Sep
5
comment Building muscle and trimming fat at same time? bulking/cutting phases?
One reason not to calculate BMI is because it is useless for individual evaluation. You also did not mention what adjustments per se were necessary to the training regimen and dietary intake.
Sep
3
comment How much do the plates in Crossfit weigh?
@Greg, Green is either 10kg or 25lbs. Yellow would be 15kg or 35 lbs. Can't tell if they are using metric or imperial plates because the picture is too small. The writing under the logo would say for sure.
Sep
3
comment How much do the plates in Crossfit weigh?
They are color coded: 10kg/25lb green. 15kg/35lb yellow. 20kg/45lb blue. 25kg/55lb red. The only thing I can't tell from the OP's picture is whether they are pounds or kilograms.
Sep
3
comment What should be the correct time to wear a belt (if any)?
It's the same solution in either case. Your aim is for as neutral a spine as you can muster. Excessive lumbar extension (looking like the letter C) is a symptom of weak abdominal muscles, or some hyperlordosis. A combination of stretching and strength training will help. For the short term, just concentrate on keeping a neutral spine. If you have to take some weight off the bar to do that, then I would work on building reps at that weight until you can do 5x8. Then start increasing weight at 5x5 again.
Sep
3
comment Does the amount of calories burned during sleep differ from your basal metabolic rate?
It should be stated that adequate sleep is critical for the body to build muscle, burn fat, lower cortisol and stress, and repair any damage done throughout the day. If you skimp on sleep regularly, you will get fatter, weaker, more easily aggravated, and burn more muscle. Good sleep habits are an important part of health and sport performance.
Sep
3
comment What should be the correct time to wear a belt (if any)?
Sounds good. NOTE: when I say make sure your lower back is not excessively rounding, I'm talking about looking like a cat showing their displeasure. On max effort lifts, it's not unnatural to have a little rounding. However, when the lumbar is supporting the bulk of the load (particularly in deadlifts), that's a recipe for injury. Bracing your core spreads the load over a wider area and protects your spine.
Sep
3
answered What should be the correct time to wear a belt (if any)?
Aug
27
answered Is heavy compound lifting enough for cardio fitness?
Aug
27
comment why can't I do push up or pull up?
Notice, I said at least once or twice a week. Obviously, if push ups and pull ups are all you are doing then frequency is king. If it's part of a more comprehensive strength building plan, once or twice a week is sufficient.
Aug
27
answered Power rack outside / 5x5 workout during winter
Aug
26
comment Power rack outside / 5x5 workout during winter
I might add you have to make sure the equipment stays dry, or gets dry. Moisture will rust the equipment, and make it harder to hold on to. I train in my garage year round, and while it can get really cold, it's bearable.