Fitness Log

[Andalite]

LOL...this discussion is going to far off subject.

Trevor: whenever you are faced with a conundrum of possibilities such as these suggestions have presented, think of ONE simple question: "Is this going to help me reach my goals?"

You want to get strong. Do 20 rep squats transfer over to absolute strength? No. So fuck them.

Josh: you're not doing 20 rep squats with 185. You're misunderstanding recovery. The whole premise of 5x5 type linear progression models of training are based around neural recovery. Look at the layout of the single factor 5x5:

Monday: Ramp sets for 5x5. This is your "Volume" day where you spend the most amount of energy because of the volume - not the intensity (intensity = % of 1RM)
Wednesday: Recovery workout involving either lighter squats or front squats, etc. One top set of Deadlifts to make it somewhat challenging.
Friday: Ramp up but hit new 3RM on 2 lifts. This is not so much volume as it is about intensity.

Given all this, there is no place for 20 rep squats because it would massively fuck with your other numbers.

However, lets say you DO like to do 20 rep squats, I'd go with Gladiator's advice on doing them once every 3-4 weeks because that way it gives you time to recover.

Everything you do in the gym has to have a purpose. You're not going there to spin your wheels, are you? If you are then you shouldn't complain about the lack of results because you're not goal oriented in the first place.

So, in keeping with your goals, if you want strength then 20 rep squats can be done from time to time to check up on endurance but there is no translation of that onto maximal or absolute strength. There is no such rule that if you can 20 rep squat 500 lbs then your 1RM is X amount of weight.

20 reppers are difficult mentally and take a toll on you physically as well. If you're gonna do it, you'll be running on low neural recovery for quite a while afterwards.

So this brings us back to the main question or the main reason why you'd want them in your training: Do 20 Rep Squats help you get closer to achieving your goals?

 

[Tblock1]

LOL...this discussion is going to far off subject.

Trevor: whenever you are faced with a conundrum of possibilities such as these suggestions have presented, think of ONE simple question: "Is this going to help me reach my goals?"

You want to get strong. Do 20 rep squats transfer over to absolute strength? No. So fuck them.

Josh: you're not doing 20 rep squats with 185. You're misunderstanding recovery. The whole premise of 5x5 type linear progression models of training are based around neural recovery. Look at the layout of the single factor 5x5:

Monday: Ramp sets for 5x5. This is your "Volume" day where you spend the most amount of energy because of the volume - not the intensity (intensity = % of 1RM)
Wednesday: Recovery workout involving either lighter squats or front squats, etc. One top set of Deadlifts to make it somewhat challenging.
Friday: Ramp up but hit new 3RM on 2 lifts. This is not so much volume as it is about intensity.

Given all this, there is no place for 20 rep squats because it would massively fuck with your other numbers.

However, lets say you DO like to do 20 rep squats, I'd go with Gladiator's advice on doing them once every 3-4 weeks because that way it gives you time to recover.

Everything you do in the gym has to have a purpose. You're not going there to spin your wheels, are you? If you are then you shouldn't complain about the lack of results because you're not goal oriented in the first place.

So, in keeping with your goals, if you want strength then 20 rep squats can be done from time to time to check up on endurance but there is no translation of that onto maximal or absolute strength. There is no such rule that if you can 20 rep squat 500 lbs then your 1RM is X amount of weight.

20 reppers are difficult mentally and take a toll on you physically as well. If you're gonna do it, you'll be running on low neural recovery for quite a while afterwards.

So this brings us back to the main question or the main reason why you'd want them in your training: Do 20 Rep Squats help you get closer to achieving your goals?

Thanks that was a great post! I'd say my goals are:

Strength
Running endurance and speed
Bodyweight exercise endurance
Lactate acid threshold (ie raising my tolerance so it takes longer to puke)

Then after all those goals are seen to, hypertrophy. So I think I'll do 20 rep squats at most every 3-4 weeks like glad said, and maybe on a friday workout not before deadlifts. I maybe want to be like 6 foot 210, so if I gain 20 pounds of muscle and stay the same fat levels I will be very pleased, but the other goals come first.

 

[ExtraMile]

Lol I don't get how u and andalite can workout and spend so much dedication to lifting and diet and recovery and not care much or not really care at all about hypertrophy, to me it would annoy me that normal people would just see me like one of them and people would only find out about my strength in the gym and even then I would hate comments like "wow your actually pretty strong... Especially for your size

I guess we all have our own reasons though...

 

[JDid23]

LOL...this discussion is going to far off subject.

Trevor: whenever you are faced with a conundrum of possibilities such as these suggestions have presented, think of ONE simple question: "Is this going to help me reach my goals?"

You want to get strong. Do 20 rep squats transfer over to absolute strength? No. So fuck them.

Josh: you're not doing 20 rep squats with 185. You're misunderstanding recovery. The whole premise of 5x5 type linear progression models of training are based around neural recovery. Look at the layout of the single factor 5x5:

Monday: Ramp sets for 5x5. This is your "Volume" day where you spend the most amount of energy because of the volume - not the intensity (intensity = % of 1RM)
Wednesday: Recovery workout involving either lighter squats or front squats, etc. One top set of Deadlifts to make it somewhat challenging.
Friday: Ramp up but hit new 3RM on 2 lifts. This is not so much volume as it is about intensity.

Given all this, there is no place for 20 rep squats because it would massively fuck with your other numbers.

However, lets say you DO like to do 20 rep squats, I'd go with Gladiator's advice on doing them once every 3-4 weeks because that way it gives you time to recover.

Everything you do in the gym has to have a purpose. You're not going there to spin your wheels, are you? If you are then you shouldn't complain about the lack of results because you're not goal oriented in the first place.

So, in keeping with your goals, if you want strength then 20 rep squats can be done from time to time to check up on endurance but there is no translation of that onto maximal or absolute strength. There is no such rule that if you can 20 rep squat 500 lbs then your 1RM is X amount of weight.

20 reppers are difficult mentally and take a toll on you physically as well. If you're gonna do it, you'll be running on low neural recovery for quite a while afterwards.

So this brings us back to the main question or the main reason why you'd want them in your training: Do 20 Rep Squats help you get closer to achieving your goals?

when i said to "man up", i was being sarcastic-- i guess it's harder to tell online but i included the to insinuate that haha.

When i made my original post i forgot he was doing 5x5 and referred to doing 20 rep squats on "squat day", which is why i later said that if he's staying strictly with 5x5 that it wouldn't be a good idea.

Also, sry kind of a side question here- do you think 20 reppers help with hypertrophy at all? Some people say that their quads respond very well to high rep training like that, so i am just wondering your take on it.

@EM- Not everyone trains for solely aesthetics. If i saw andalite walking on the street, i would be able to see that he's strong.

 

[Andalite]

when i said to "man up", i was being sarcastic-- i guess it's harder to tell online but i included the to insinuate that haha.

When i made my original post i forgot he was doing 5x5 and referred to doing 20 rep squats on "squat day", which is why i later said that if he's staying strictly with 5x5 that it wouldn't be a good idea.

I know you were being sarcastic...It just seemed like everyone was telling Trevor to do them and I wanted to shed some light on why and how and explain my position on the matter. I know you were being sarcastic....but I also wanted to say that doing a 20 repper with 185 lbs is a LOT harder than with say 135 lbs or whatever.

The only people who are GOOD at 20 reppers are strongmen and those guys do 20 reps with 500 lbs...infact the late Marunde died of a heart attack doing a 50 rep set (believe that!) with 500 lbs or something. But these do it for a purpose: they're competitors and they NEED to do them.

Also, sry kind of a side question here- do you think 20 reppers help with hypertrophy at all? Some people say that their quads respond very well to high rep training like that, so i am just wondering your take on it.

It just depends from person to person. I have massive thighs (34-36 inch waist but 26+ inch thighs) and I never do these 20 rep squats.

If you're doing them for hypertrophy then you'll naturally get a better training effect using a heavier weight - for which you'd naturally have to be training to get stronger. What I mean is, you'll get better results having a 300 pound 20 repper versus using 200 pounds.

Hypertrophy in general requires a good diet.

Given all these parameters, sure, I think widowmakers would help with hypertrophy but I don't think they're the best kind of exercise for the job though.

If you want hypertrophy, doing unilateral exercises like lunges, pistol squats, a billion lunge variations, etc will help MUCH more because they are more area specific.

Also, most of the time people who do widowmakers (20 rep squats) end up developing bad squatting habits just to complete the set. If you can do them and not develop any of these flaws then I think you're fine.

@EM- Not everyone trains for solely aesthetics. If i saw andalite walking on the street, i would be able to see that he's strong.

You saying I'm not sexy, son?

 

[Tblock1]

Jdid: don't worry I know you were messing around about the man up thing. That's why I messed back with you about manning up and running

EM: My goal has always been to be pretty lean, as in fairly muscular but not that intimidating, but yet be stronger than a large amount of guys who just look intimidating. I'm a pretty aggressive person when I want to be so basically I want to be able to kick people's asses who look bigger than me lol And I want people to find out how strong I am not when I am in the gym but when some moderately strong guy who is somewhat big and has won a couple fights gets in my face saying he's the shit and all and I throw his ass out lol.

Andalite: I did pistol squats yesterday (forgot to put them in my log), I did 1x5, then 1x8x, then 1x5 each leg, but I used the opposite hand of the leg I was squatting on for support cause my balance wasn't good enough. Anyway my legs are sore as shit today and it feels awesome. Oh an don't worry jdid does find you very sexy, he keeps sending me pm's about how much he loves your vids

 

[Andalite]

Andalite: I did pistol squats yesterday (forgot to put them in my log), I did 1x5, then 1x8x, then 1x5 each leg, but I used the opposite hand of the leg I was squatting on for support cause my balance wasn't good enough. Anyway my legs are sore as shit today and it feels awesome.

Good job on the Pistol Squats. I made a post about how I managed to progress on them a while ago...let me see if I can dig it up.

 

[Andalite]

Here ya go: Ground Up Strength: Pistol Squats Progression

 

[Tblock1]

Here ya go: Ground Up Strength: Pistol Squats Progression

Yeah I just don't have the balance yet lol. Actually I have always wanted to get better balance though, it is very applicable to real life. Thanks for the article too, it is very interesting.

 

[ExtraMile]

@EM- Not everyone trains for solely aesthetics. If i saw andalite walking on the street, i would be able to see that he's strong.

what would show you that he is strong? i dont get you...

EM: My goal has always been to be pretty lean, as in fairly muscular but not that intimidating, but yet be stronger than a large amount of guys who just look intimidating. I'm a pretty aggressive person when I want to be so basically I want to be able to kick people's asses who look bigger than me lol And I want people to find out how strong I am not when I am in the gym but when some moderately strong guy who is somewhat big and has won a couple fights gets in my face saying he's the shit and all and I throw his ass out lol

you should take up mma or boxing aswell then, weighlifting doesnt have much carry over to fighting skills, and anyway being bigger would help u in a fight, especially a fight in the street...

oh yeah and about jdid sendin u those messages about andalite: are u shittin me? he sends me them all the time too!

 

[Tblock1]

what would show you that he is strong? i dont get you...



you should take up mma or boxing aswell then, weighlifting doesnt have much carry over to fighting skills, and anyway being bigger would help u in a fight, especially a fight in the street...

oh yeah and about jdid sendin u those messages about andalite: are u shittin me? he sends me them all the time too!

I know right bro? I can only have 50 pm's and my mailbox keeps getting full from his pm's......shit....

I used to wrestle which was a lot of fun but honestly the main thing I learned is that for unskilled people, all that really matters is strength. Even among some of the better wrestlers all the that seemed to matter was strength, until you got to the really good wrestlers, where technique and endurance took over. However mma fighting would be really fun, and it would translate to really solid endurance for military service.

 

[ExtraMile]

I know right bro? I can only have 50 pm's and my mailbox keeps getting full from his pm's......shit....

I used to wrestle which was a lot of fun but honestly the main thing I learned is that for unskilled people, all that really matters is strength. Even among some of the better wrestlers all the that seemed to matter was strength, until you got to the really good wrestlers, where technique and endurance took over. However mma fighting would be really fun, and it would translate to really solid endurance for military service.

hell yeah i would love to do mma

 

[Tblock1]

hell yeah i would love to do mma

Dude if you got some endurance and technique you would destroy at it, you already have the strength and at 15 you would destroy a lot ofm ore advanced guys through sheer strength

 

[ExtraMile]

Dude if you got some endurance and technique you would destroy at it, you already have the strength and at 15 you would destroy a lot ofm ore advanced guys through sheer strength

it would be awesome but i doubt i will do it...

 

[Tblock1]

Wednesday 3/3/10

Warmup/Mobility Drills

Squats
1x5x160
1x5x185
1x5x215
1x3x290 PR (failed 4th)
1x5x250

Bench
1x5x145
1x5x170
1x5x195
1x1x235
1x1x235
1x1x225
1x1x225

Row
1x5x110
1x5x130
1x5x145
1x5x165
1x5x190 PR (form got a little sloppy)

Run 2 miles 15:55 (5 on scale of hardness)

Comments:

Worst.Workout.EVER..... It was horrible. I was really sore from monday, I could barely walk. I also got 4 hours sleep last night. My workouts were also out of order, my day 1 was today with my day 3 workout only being monday. Fuuuuckkkk..... I couldn't bench 235 for more than 1 rep, when I benched it for a decent 3 on monday. Then I couldn't even bench 225 for more than one rep. Then I pretty much gave up on the 4th rep of 290. Then my form even got sloppy on rows. Then since I haven't run in a while 2 miles at what should be a super easy talking pace was actually somewhat hard. If I wasn't so constrained by the routine I wouldn't of gone today, cause I definitely wasn't feeling it...

 

[Andalite]

Sorry to hear about the shitty workout, mate. Since I stay up a lot and barely get any sleep (average is like 5 hours a night at the MOST) let me offer some advice: I don't know why this works but it does and it will. If you're going to be up: EAT A LOT OF FOOD. It doesn't replace sleep but it cushions you. Also, if you're going to workout at night, eat a HUGE lunch with carbs and what-not. For dinner, go with lean protein and some veggies but very few. Then, sip a protein shake and either eat a banana or mix some dextrose (I go 2 scoops dex and 2 scoops whey) into your shake and sip that throughout your workout. Your during-workout drink is a must regardless of sleep IMO but it helps especially when you're sleep deprived like today. Oh, regarding the shake, don't let there be more than a 5 minute gap between sips. What I normally do is fill a container and bring a bottle of water with me. After each and every set, I take a sip. I normally finish my entire shake around the time of my key lifts and then run on just the water during my accessory and supplementary lifts. This is just what I've found works for me. But in any case, I think a pre/during workout meal is just as important if not more than a post workout meal.

 

[Tblock1]

Sorry to hear about the shitty workout, mate. Since I stay up a lot and barely get any sleep (average is like 5 hours a night at the MOST) let me offer some advice: I don't know why this works but it does and it will. If you're going to be up: EAT A LOT OF FOOD. It doesn't replace sleep but it cushions you. Also, if you're going to workout at night, eat a HUGE lunch with carbs and what-not. For dinner, go with lean protein and some veggies but very few. Then, sip a protein shake and either eat a banana or mix some dextrose (I go 2 scoops dex and 2 scoops whey) into your shake and sip that throughout your workout. Your during-workout drink is a must regardless of sleep IMO but it helps especially when you're sleep deprived like today. Oh, regarding the shake, don't let there be more than a 5 minute gap between sips. What I normally do is fill a container and bring a bottle of water with me. After each and every set, I take a sip. I normally finish my entire shake around the time of my key lifts and then run on just the water during my accessory and supplementary lifts. This is just what I've found works for me. But in any case, I think a pre/during workout meal is just as important if not more than a post workout meal.

Thanks thats good stuff. I've been getting more sleep senior year but getting up at 5:45 every day doesn't help, and I'm gonna be up tonight doing work too I've never had a during workout drink, might have to try that. I eat a lot more when I stay up late though.

 

[the.gladiator1987]

There is no reason you shouldnt be getting 8 hours of sleep every night. Sleep is the most important part of working out, more than any pre/intra/post workout meal. Just go to sleep earlier.

 

[Tblock1]

There is no reason you shouldnt be getting 8 hours of sleep every night. Sleep is the most important part of working out, more than any pre/intra/post workout meal. Just go to sleep earlier.

Yeah but when you get home at 4:15, then have to go do something till 10, then have to do a bunch of homework, it gets hard. Last semester I went to bed every night at 9:30. I'm gonna start that again.

 

[oso0960]

Tblock you have to be exaggerating or you are managing your time wrong. Sleep is definitely important.

 

[the.gladiator1987]

Tblock you have to be exaggerating or you are managing your time wrong. Sleep is definitely important.

^^^ FIND a way to get sleep! Then you dont have to worry about all the bullshit about meals and trying to make up for it. You grow in your sleep. In bootcamp you get 8 hrs of sleep and trust me youre doing shit ALL fuckin day lol

 

[Tblock1]

^^^ FIND a way to get sleep! Then you dont have to worry about all the bullshit about meals and trying to make up for it. You grow in your sleep. In bootcamp you get 8 hrs of sleep and trust me youre doing shit ALL fuckin day lol

Yeah but bootcamp is not what I'm worried about. I'm worried about RIP (ranger indoctrination program) where you get 4 hours of sleep a night if you are lucky. But yeah if i decide to enlist I'm just going to completely fuck school and not do any homework, my neighbor that went rangers had a 1.7 gpa That way I will get plenty of sleep

workout today:

Deadhang pullups:
11,8,7,6,6

Gonna start armstrong pullup program next week (I think)

 

[Tblock1]

Friday 3/5/10

Warmup/Mobility Drills

Deadlift
1x5x235 (overhand)
1x5x280 (overhand)

7 minute break

1x3x370 PR (belt, mixed)
2x1x370
1x5x330 PR for no belt (amazing how light this felt)

Military Press
1x5x110
1x5x125
1x5x140
1x1x160 (ouch! Tired after deadlifting)

Push press
1x3x165
3x2x170 PR

1 handed deadlift
both hands:
1x3x135
1x1x205
1x0x225 (still not go without straps)
1x1x225 (straps)
1x1x255 (straps)
1x0x275 (couldn't quite lockout)

Squat
Skipped :tired

Comments: I'm embarrassed to admit that the reason I didn't get the deadlift set was that the grip in my left hand gave out I forgot chalk, which I normally don't use but was going to bring it with me today, and by the third rep my whole left side was way low. The set was actually pretty easy, I feel like 5 wouldn't have been a problem at all if my grip hadn't given out. I would have used straps to just get through it but I still don't find them useful on deadlifts (other than 1 handed ones) because I just feel so much more comfortable with my own hands unequipped gripping the bar. The reason my grip was slipping was because the bar was super sweaty from my hands being super sweaty. Next time bring chalk...

 

[JDid23]

fuck that's awesome bro!!!!!!!!deadlift is strong as fuck- 400 soon!

don't worry about the 1 arm deads- not going to catch my 2 arm deads anyway haha

 

[Tblock1]

fuck that's awesome bro!!!!!!!!deadlift is strong as fuck- 400 soon!

don't worry about the 1 arm deads- not going to catch my 2 arm deads anyway haha

Thanks dude! (at least for the 1st part lol) Yeah I am pretty sure I could pull 405 for a double right now, as long as I had better grip stuff. According to the 1rm calculators I could pull anywhere from 420-430 for 1 rep right now. The problem is that I can only load the bar to 375 at my gym, but I am a member at my climbign gym and I THINK they have a weightroom with lots of 45's (lots meaning enough to got over 400 lol)

One funny thing from yesterday's workout was there was 2 hispanics in the weight room with me, and the women was asking the man in Spanish how much I was lifting. I don't much spanish but I knew enough to know what they were saying. The guy was saying, "trescientos y cuarenta, cincuenta, sesenta", and then he came up with a final count of trescientos setenta(370). I just thought it was funny lol

As for my 1 handed deadlifts taking over your 2 handed ones, it'll happen don't you worry lol

EDIT: One more thing, I just found an old video of me squatting 185x5, when I thought I was squatting parallel, and I was WAY above parallel lol!

 

[JDid23]

hahaha. You ever use chalk?

 

[Tblock1]

hahaha. You ever use chalk?

I used it a little last deadlift session, but other than that only for rock climbing.

 

[Tblock1]

Saturday 3/6/10

Run 2 miles 13:40-------------------------difficulty: 6

Started the first 2 laps thinking I would run an easy 15:00 minute 2 mile, but when I ran the first 2 laps at a 7 minute mile pace and I was barely breathing and super easy, I decided to step it up. The first mile came in at 6:52 and it was super easy, the only reason it was a 6 on difficulty is because I ran a 6 minute mile pace on the last lap. This was literally 10 times easier than the last time I ran a 13:48 2 mile, the 10 hours of sleep helped SO much

 

[Tblock1]

Monday 3/8/10

Squat
1x5x145
1x5x180
1x5x215
1x3x295 PR (easy, used belt though)
1x5x250
1x8x215

Bench
1x5x135
1x5x160
1x5x195
3x1x240 PR (I've never done 240 3x1)
1x3x225 (failed 4th, tired)
1x8x190

Row
1x5x115
1x5x135
1x5x155
1x5x175
1x3x195 PR
1x5x155

Comments:
Decided to save the accessory work for later, I talked a lot today and this workout took 1 hour and a half, I hate low intensity workouts, I swear to God they drain me of energy way more than high intensity workouts. Squats went great. Bench was bad, rows were great as usual. I literally finally found out the problem this while time with my squatting, and it's ridiculously simple lol. When I squat I just concentrate on going down and going up, I never tighten my whole body. Today I put my arms way closer in and tightened my whole body like I do on deads, and this sets was SO much easier. I could have gotten 5 easy but wanted to keep to the routine. YES I'm so happy about this lol

 

[JDid23]

i don't understand how benching was bad bro.
Btw i also narrowed my grip for squats and i also noticed it helps to keep your body a lot tighter. Increasing the weight on the bar should be a lot easier now for you- keep going ATG!

 

[the.gladiator1987]

good workout bro. bench was good. Why 3 singles?

 

[Tblock1]

Jdid: On heavy sets I go a tiny bit past parallel, on all lighter sets I go a couple inches past parallel. I only go full atg sometimes. The reason bench was bad is that last friday I got 235x3 and I was supposed to get 240x3 today but it felt too heavy.

Gladiator: I did singles at 240 because I wanted a 3 rep set and since I didn't get that I just did 3 reps with as many sets as it took, so I did singles.

Thanks

 

[ExtraMile]

so you just break parrellel? why dont u go ATG all the time?

 

[Andalite]

Before you think about A2G, have a look at these 2 things:
Ground Up Strength: Lip Service
Mobility: When Stretching Isn't The Answer

 

[Tblock1]

Before you think about A2G, have a look at these 2 things:
Ground Up Strength: Lip Service
Mobility: When Stretching Isn't The Answer

Thanks andalite! Honestly the reason I don't go atg all the time is because I don't see that much advantage to it. As long as I go just below parallel I feel the you get the same benefits as atg, plus you can move a little more weight so you are getting better development. When I did do true atg it felt harder, but I didn't see that many more benefits.

Actually EM I looked at your videos and found this one:
That is about how deep I go on most of my sets
YouTube - Oly Squats 198 x 5 @ 15yo

On heavy sets I go a little deeper than this:

YouTube - Squats 425x13

true atg is really deep for me being 6 foot and all

 

[ExtraMile]

being 6 foot is no excuse! I still think you should squat all the way down. I dont mean try and touch your ass on the floor though.

 

[Tblock1]

being 6 foot is no excuse! I still think you should squat all the way down. I dont mean try and touch your ass on the floor though.

Yeah I know I wasn't saying it was an excuse just saying that your atg is about how deep I got for most normal sets. I did a lot of research and what I have found is not one has proved anything about the whole atg thing, half the people say it is better, half say parallel is better. IMO, as long as you are hitting parallel( or preferably a little below) you are getting everything you need to out of the squat. Unless you are an olympic lifter, then you should go atg.

 

[ExtraMile]

the deeper you go the more the lower body is worked in my opinion. The quads are worked more because they have to work through a bigger ROM even if the concentration isnt on them at the deepest part and the hams and glutes are called into play more because as most people know, in the bottom of the squat alot of the force is from the hams and glutes. Besides for me is feels wierd stopping half way down. But when I do a full powerlifting meet you will see alot of parrallel squats come into my training journal leading up to it...

 

[Tblock1]

15 minutes cycling today, 260 calories burned, some pushups and situps.

 

[Tblock1]

Wednesday 3/10/10

Squat
1x5x160
1x5x185
1x5x215
1x3x295 (belt, dammit wanted 5)
1x5x250

Bench
1x5x145
1x5x170
1x5x195
1x3x235 (spot on 3rd)
1x1x235
1x3x225
1x2x225
3x3x135 (done explosive and fast)
3x3x95 (done explosive and fast)

Dips
1x5xbw
1x5x25
2x2x60 (hurt shoulders)

Alternating db curls
1x5x50's PR 9did use some cheat on last 2)
1x8x35's
Rest/pause
1x10x15's

Comments:
Mediocre workout, couldn't do rows because other guys wanted to use our ONLY rack lol. Dips aren't going well, they are hurting my shoulders and not moving up. I was fairly tired today. After 80 days on the Bill starr 5x5, O'm ready for a switchup. I'll probably finish this week then change itup. Knne was injured so I haven't run this week.

Weight: 191.8 lbs w/t-shirt and boxers

 

[JDid23]

stop dips bro; don't do anything if it hurts... It's also not so vital to your workout that taking it out would be detrimental.

 

[the.gladiator1987]

13 sets for bench? no wonder ur bench isnt goin up

 

[Tblock1]

13 sets for bench? no wonder ur bench isnt goin up

huh? I only did 24 reps from the 25 that the 5x5 suggests for you, then I did a couple light sets while my bro was benching at 95 lbs and 135 lbs, those wouldn't count for anything. If anything, I respond better to higher volume on benching and I am am going to do the smolov jr again. How man ysets doesn't matter, it's how many reps and at what percentage of your max that matters.

I did:
5 reps at 145= 57% of max
5 reps at 170= 67%
5 reps at 195= 76%
4 reps at 235= 91%
5 reps at 225=88%
9 reps at 135=53%
9 reps at 95=37%

So I really only did 19 reps of bench that were "work," or above 60% of my max. The 5x5 template defines sets under 60% of max as not even counting for total workload. Thanks for the advice though, it is definitely something to be careful of.


Jdid: Yeah I will give dips one more try with a little less range of motion and if they still hurt I will stop them

 

[JDid23]

do you by any chance do them leaning over? Those hurt my shoulders more than when i keep myself upright. Also, if you want to bring up your squat more than your bench (since you already did this bench program once) why don't you do the smolov squat program? I think he has one as well.

 

[Tblock1]

do you by any chance do them leaning over? Those hurt my shoulders more than when i keep myself upright. Also, if you want to bring up your squat more than your bench (since you already did this bench program once) why don't you do the smolov squat program? I think he has one as well.

I actually did the smolov jr twice in a row, not very strict either time. I attempted the smolov squat program, but my form wasn't very good then and it didn't work out. The thing is I am still getting good results squatting like I am now, and the smolov squat program requires you to do literally nothing BUT squat. Running will be out, bench numbers won't increase, I won't be able to do deadlifts, etc. Anyone who has run it will tell you that you have to be roided out to be able ot do anything much else than squat. Not sure how I do dips, I will pay attention next time.

 

[the.gladiator1987]

no what i meant was that you did 235x3, 235x1, 225x3, 225x2. Why? you dont need that many sets

 

[Andalite]

I did:
5 reps at 145= 57% of max
5 reps at 170= 67%
5 reps at 195= 76%
4 reps at 235= 91%
5 reps at 225=88%
9 reps at 135=53%
9 reps at 95=37%

Why would you do this? You went up and then down by THAT fucking much? Why?

You went 37% to 91% and then all the way down to 57% which wasn't even a back-off set? Dude...thats a waste of effort, man. You want to get strong, right?

 

[Tblock1]

Glad: I did that because in my workout I was supposed to do 225x5 and 235x5 but obviously I couldn't get 235x5 or 225x5 so I just split them up into smaller sets.

Andalite: I'm just following the 5x5, I only did the 3x3's at 135 and 95 for the hell of it after my other stuff was done, I just wanted to see how fast I could accelerate those weights, it didn't waste my effort at all and it was the end of my workout anyway (at least for compound lifts). Volume isn't what kills people, it's doing too many sets at a high percentage of their max that tires people out. I could do 10x10 at 95 pounds and barely feel tired.

When I did smolov jr this is what I did:
Week 1 (SETSxREPSxWEIGHT)
Mon - 6x6x70%
Wed - 7x5x75%
Fri - 8x4x80%
Sat - 10x3x85%
Week 2
Mon - 6x6x70%+10-20 lbs (bigger increase for bigger lift like squats)
Wed - 7x5x75%+10-20 lbs
Fri - 8x4x80%+10-20 lbs
Sat - 10x3x85%+10-20 lbs
Week 3
Mon - 6x6x70%+15-25 lbs
Wed - 7x5x75%+15-25 lbs
Fri - 8x4x80%+15-25 lbs
Sat - 10x3x85%+15-25 lbs

Tons of volume at high percentages. Now that tired me out. However I was super neurally efficient, I was only doing 215x3 but I could do 255x1, I could also do super high percentages of my max for lots of reps. Now my pr is 235x3 and my max is still probably 255x1

 

[ExtraMile]

why dont u stick at the 5x5, no program will work for you if you keep swapping around everytime u do somethnig wrong

 

[Tblock1]

why dont u stick at the 5x5, no program will work for you if you keep swapping around everytime u do somethnig wrong

Because I've already used it for 80 days and that is usually about the max you can get results from programs.......... It's a no-brainer, the template was only for 9 weeks, I have already gotten all I'm going to get out of it. It worked very well for me:

Deadlift: 335x1 to 360x5 (will be 370x5 soon) calculated 1rm: 420
Squat: 285x1 to 295x3 (will be 5 soon) Calculated 1rm: 325
Bench: 215x3 to 235x3 Calculated 1rm: 260
Military press: maybe 125x5 to 150x5 Calculated 1rm: 175
Row: something like 135x8 to 195x5 Calculated 1rm: 225
Dips: nothing to 2x4x60
Db skullcrushers: nothing to 45's x10
Front squats: 205x3 to 225x5 Calculated 1rm: 260

If I go off the calculated 1rms, I will have a 1005 lbs total. I just recently realized that in calculations I have broken a 1000 lbs But I still have to get all those 1rm's to make it official. I estimate the squat and deadlift one are right, but perhaps my 1rm for bench might only be 255. My deadlift 1rm tends to be higher than the calcs though, so I may be able to pull a few pounds more than that.

Now if you call that doing "something wrong" I don't know what to say......

I loved the Bill Starr 5x5 though, it worked AMAZINGLY for rows, military press, and deadlift, plus the accessory lifts. It didn't work as well for bench for me, and it worked fairly well for squats. Overall it was a great experience and I look forwards to running it again soon, and I will probably keep running it for deadlifts and something very similar for squats. Maybe keep it up for rows too, since I'm still getting the 5 reps solid every week, though it is getting harder.

 

[Andalite]

2 things:

1.) This calculated RM aspect is shit because its mostly wrong. Until you Deadlift 420 it isn't your 1RM. Period. This is the same for everyone. My 1RM may be 515 lbs but until I actually do it it is NOT my 1RM. What happens in the gym is what matters (or at a meet).

2.) There is no rule about "programs". Programs don't work period because in the long run they are not sustainable. You cannot do 5x5 repeatedly year after year after year. You need to follow a template which allows you to tailor it to fit YOUR needs.

Also, the form of progression you guys use is short-term oriented. You need to play with all training variables and progress via reps, sets, weight, density, quality, etc etc etc..... Sustainable progression is the key to everything. That and fatigue distribution.

 

[Tblock1]

2 things:

1.) This calculated RM aspect is shit because its mostly wrong. Until you Deadlift 420 it isn't your 1RM. Period. This is the same for everyone. My 1RM may be 515 lbs but until I actually do it it is NOT my 1RM. What happens in the gym is what matters (or at a meet).

2.) There is no rule about "programs". Programs don't work period because in the long run they are not sustainable. You cannot do 5x5 repeatedly year after year after year. You need to follow a template which allows you to tailor it to fit YOUR needs.

Also, the form of progression you guys use is short-term oriented. You need to play with all training variables and progress via reps, sets, weight, density, quality, etc etc etc..... Sustainable progression is the key to everything. That and fatigue distribution.

Quoting my own post:

"If I go off the calculated 1rms, I will have a 1005 lbs total. I just recently realized that in calculations I have broken a 1000 lbs. But I still have to get all those 1rm's to make it official."

I know that programs aren't sustainable, that's why I'm stopping the 5x5. Mo program is sustainable because your body simply adapts to it and you need a change up.


BTW, I found an interesting article about belts. Thought EM might like to see it because he often says thta he doesn't use a belt because he thinks it makes his core stronger
PR Friday

I also found this one, about explosive pushups for bench strength. I am going to start some explosive work:
http://fitnessblackbook.com/strengt...bench-pressing-power-and-pectoral-definition/


I know the sorest my abs have ever gotten was after pulling 365x4 with a belt.

In my opinion(and I'm not trying to tear down your points at all), the strongest guys in the world got that way through simple eating, sleeping, and lifting. Especially for beginners like me who spend way too much time deciding what program to do when they should just stick to one for as long as they are getting results out of it then switch up.

 

[Tblock1]

One last thing: My 5rm was like 315x5 when I was deadlifting 375x1, which felt pretty easy. Now I can get 360x5, 45 pounds higher for a 5 rep set. So I'm pretty sure I could pull 420 for one, I just have to go to a gym with enough 45's lol

 

[the.gladiator1987]

splitting 225 into reps of 3 and 2 isnt the same thing to your body as 225x5. You need to deload bro

good work tho u made awesome gains in the 5x5.

 

[ExtraMile]

the strongest guys in the world got that way through simple eating, sleeping, and lifting. Especially for beginners like me who spend way too much time deciding what program to do when they should just stick to one for as long as they are getting results out of it then switch up.

exactly! keep it simple, that is why I progress at a simple 2.5kg each workout on each lift with the reps being the same. I have been on the same routine, although Iv swapped some assistance exercises and once or twice I changed some rep ranges for getting close to 6 months now.

EDIT: i didnt realise your progress had stalled on the 5x5, if it has then by all means swap programs, I thought yuo were swapping cause once your bench didnt go up for a week or somethign like that

 

[Tblock1]

splitting 225 into reps of 3 and 2 isnt the same thing to your body as 225x5. You need to deload bro

good work tho u made awesome gains in the 5x5.

Thanks! Yeah I agree 225 split up isn't the same, I'm ready for a deload after this week. I loved the 5x5 though it went great, I might test my 1rm's soon.

 

[Andalite]

In my opinion(and I'm not trying to tear down your points at all), the strongest guys in the world got that way through simple eating, sleeping, and lifting. Especially for beginners like me who spend way too much time deciding what program to do when they should just stick to one for as long as they are getting results out of it then switch up.

How is that you tearing down my points? You're the one who is talking about the length of time you want to be on a program, etc.

Btw, your point about the strongest guys isn't exactly true. The Russian use Smolov, etc cycles which are far from "simgple". Westside (and by that I mean the boys who train at the gym not the guys who follow the program from reading about it on the internet) is also not a "simple" program. The big boys at Supertraining Gym - Mark Bell and his crew? They don't train "simply" at all. Since almost everyone here loves Konstantinovs, you guys should know from the interview SaiBoT posted that his training is also not "simple".

Having said that, I still agree with you: keeping it simple for beginners is where it is all. If you stop 5x5, what do you plan on starting after that?

Btw: what variation of 5x5 are you doing? I haven't noticed anything 5x5-ish about your training from the SF training modules designed by Madcow2?

 

[Tblock1]

How is that you tearing down my points? You're the one who is talking about the length of time you want to be on a program, etc.

Btw, your point about the strongest guys isn't exactly true. The Russian use Smolov, etc cycles which are far from "simgple". Westside (and by that I mean the boys who train at the gym not the guys who follow the program from reading about it on the internet) is also not a "simple" program. The big boys at Supertraining Gym - Mark Bell and his crew? They don't train "simply" at all. Since almost everyone here loves Konstantinovs, you guys should know from the interview SaiBoT posted that his training is also not "simple".

Having said that, I still agree with you: keeping it simple for beginners is where it is all. If you stop 5x5, what do you plan on starting after that?

Btw: what variation of 5x5 are you doing? I haven't noticed anything 5x5-ish about your training from the SF training modules designed by Madcow2?

I'm using the Bill Starr 5x5....with a few modifications. Nothing major, but I usually do shoulders on a different day than deadlifts, and don't do the squatting you are supposed to do on deadlift day.

EM: Lol at you thinking I was switching programs because my bench didn't go up for a week. That would be fucking stupid of me

 

[Tblock1]

Friday 3/12/10
Deadlift day (best day of the week )


Deadlift
1x5x240 (overhand)
1x5x285 (overhand)
1x3x375 PR (mixed, chalk, belt)
2:00 minute rest
1x2x375
1x2x335
1x1x335

Messed around and did some snatches, etc

High pulls
1x2x135
1x3x185
1x3x205 (not quite full reps)
1x3x185

DB clean and jerks
only did a couple, the heaviest db in the gym felt pretty light though

Renegade rows (reps x each arm)
1x5x50's
2x10x50's PR

Comments:
Fun workout, went up to 375 even though I only got 370x3 last time. I got 3 hours of sleep last night, so I took a nap before this workout, leaving me groggy What do you guys think of db clean and jerks, are they that useful? 1st time doing renegade rows, that weight felt pretty light, liked them though.

 

[ExtraMile]

i like one arm db snatches but never tryed db C&J

nice deads

 

[Andalite]

Congrats on the PR!!!

 

[Tblock1]

Congrats on the PR!!!

Thanks! Once i get 375x5 I will have maxed out my gym's "weight potential", ie I won't be able to fit any more weight on the bar. But there is another gym I can go to, and I might try out some of the stuff you do like doing more sets at 375x5 , or decreasing rest time, or something like that.

 

[Andalite]

Thanks! Once i get 375x5 I will have maxed out my gym's "weight potential", ie I won't be able to fit any more weight on the bar. But there is another gym I can go to, and I might try out some of the stuff you do like doing more sets at 375x5 , or decreasing rest time, or something like that.

Yeah I hear you. I might have to switch gyms in Bombay when I head back this May. You'll get it don't worry. If you decrease rest time (as in increase density), it will be a huge jump in progress.

 

[ExtraMile]

tblock i commented too but it was on the page before i think you may have missed it as it was the last post on that page

 

[Tblock1]

tblock i commented too but it was on the page before i think you may have missed it as it was the last post on that page

Yeah I missed that thanks! I kind of want to try some new and interesting lifts now that I'm off the 5x5(almost)

 

[JDid23]

wat'd you think of the renegade rows man? I've been doing these with some lighter DBs and i think they're freaking awesome!

 

[Andalite]

wat'd you think of the renegade rows man? I've been doing these with some lighter DBs and i think they're freaking awesome!

Me too. They hit my core hard!

 

[Tblock1]

Jdid and andalite: I LOVED them! What weight do you guys use? I'm I really felt it in my core, I think it could make my pushup scores go up too

 

[Andalite]

Jdid and andalite: I LOVED them! What weight do you guys use? I'm I really felt it in my core, I think it could make my pushup scores go up too

I use 40-50 lbs Dumbbells depending on what I am doing. If I am doing them by themselves its normally 50+ but if it's in a metabolic conditioning circuit, I'll use 40-45 lbs or maybe 50 if I am aiming for lower reps.

 

[ExtraMile]

Hey man in reply to yuor question about the rows i was getting pissed for three reasons

1. i wasnt really feeling them much
2. i was finding it hard to stay bent over and ended up doing more of a yates row
3. i wasnt progressing in strength much

i was actually already thinking of doing the 5 rep sets but that wouldnt fix problem 1&2 the row i feel best in my back is seated cable row. but im thinking of doing reverse grip rows instead. im not sure yet...

the reason for the cycling is i cycle to the gym and back, i dont know what speed i do it at or anything as its real life cycling, not the stationary bike

292 felt kinda hard, i could have got maybe 7 reps with it, im gonna progress at the usual rate from here and im glad i stopped then 11lb jumps every 9 days in deads because i doubt i could go another week with them

 

[Tblock1]

Hey man in reply to yuor question about the rows i was getting pissed for three reasons

1. i wasnt really feeling them much
2. i was finding it hard to stay bent over and ended up doing more of a yates row
3. i wasnt progressing in strength much

i was actually already thinking of doing the 5 rep sets but that wouldnt fix problem 1&2 the row i feel best in my back is seated cable row. but im thinking of doing reverse grip rows instead. im not sure yet...

the reason for the cycling is i cycle to the gym and back, i dont know what speed i do it at or anything as its real life cycling, not the stationary bike

292 felt kinda hard, i could have got maybe 7 reps with it, im gonna progress at the usual rate from here and im glad i stopped then 11lb jumps every 9 days in deads because i doubt i could go another week with them

Oh that makes sense about the cycling, I thought you were sitting on one of those stationary things and I thought damn that would get so boring for 40 minutes. On rows since you respond well to low rep sets on squats and bench you might want to try it for rows.

 

[ExtraMile]

What I should really learn to do is pendlay rows and those are perfect row low reps, iv heard of people doing as low as 2 reps for their heaviest set. I would most likely do 5 rep sets with them though. Iv tryed them before though and find them very hard...

 

[Tblock1]

Time to update this shit:

Friday 3/13/10

Military press
1x5x115
1x5x125
1x0x160!!! (fuck!)

Split Jerk (1st time doing these)
1x3x135
1x3x155
1x3x175
1x0x205 didn't try it, felt too heavy)
1x3x185 PR
1x2x185

Back to military press
1x3x140 (couldn't manage more after the sj's)

DB shoulder press
2x6x2nd heaviest db in gym
1x5xsame as above

DB rotators
1x10x40's PR (right arm)
1x7x40 left arm (shit couldn't get more with left)

Comments:
Really pissed about military press, I go 150x5, then next week I can't get 155 for one, then I get 155x3, then I can't get 160 for one So I switched right to sj. It was my first time doing these, and they were super fun!!! I think the problem is I've stalled on military press, because I was just at failure at 150x5, I need some sort of progression for military presses. And ideas?

 

[Tblock1]

Sunday 3/14/10

Weight 195.0lbs w/ t-shirt and boxers
2:02 pm

Bench
1x5x140
1x5x160
1x5x200
1x2x240 PR
2x3x205 Close grip
1x8x195 PR for backoff set

Squat
1x5x150
1x5x185
1x5x220
1x2x300 PR
1x5x225
skipped back off set ---time

Row
1x5x120
1x5x140
1x5x160
1x3x200 PR
1x5x180
1x8x160

Dips(too tired, skipped)

BB triceps extensions
1x8x45
1x8x75
1x3x105
1x5x95

BB skullcrushers( to forehead, lying)
3x5x95 PR 1st time doing these)

Alternating hammer curls
1x10x25's
1x5x35's
Rest/pause
1x5x35's

Comments:
Finally squatting 300!!!! But I know I've finally stalled, because on both bench and squat I couldn't have gotten another rep, I failed the 3rd. On squat the 1st rep was fine, then the second I messed up and went atg lol, then the 3rd rep I strained and strained, my head looked like a tomato and my eyes started popping out lol, it started to go up, but then it fell. Last day of bill starr 5x5:

Impressions of Bill starr:

Went great for deallift, military press, and rows, decent to good for squats, and not so good for bench.

 

[Tblock1]

One question: What should I do for a deload this week? Today I'm heading out to do a circuit of running pushups, situps, pullups, etc.

 

[the.gladiator1987]

Time to update this shit:

Friday 3/13/10

Military press
1x5x115
1x5x125
1x0x160!!! (fuck!)

Split Jerk (1st time doing these)
1x3x135
1x3x155
1x3x175
1x0x205 didn't try it, felt too heavy)
1x3x185 PR
1x2x185

Back to military press
1x3x140 (couldn't manage more after the sj's)

DB shoulder press
2x6x2nd heaviest db in gym
1x5xsame as above

DB rotators
1x10x40's PR (right arm)
1x7x40 left arm (shit couldn't get more with left)

Comments:
Really pissed about military press, I go 150x5, then next week I can't get 155 for one, then I get 155x3, then I can't get 160 for one So I switched right to sj. It was my first time doing these, and they were super fun!!! I think the problem is I've stalled on military press, because I was just at failure at 150x5, I need some sort of progression for military presses. And ideas?

Start doing push press! Or seitch to BTN military.

Also, dont go 115, 125, then jump to 160. Spread out the weight more. Either do less weight the first set or less reps the 2nd set. I know you can hit 160 if you got 150x5 and 155x3.

 

[the.gladiator1987]

Sunday 3/14/10

Weight 195.0lbs w/ t-shirt and boxers
2:02 pm

Bench
1x5x140
1x5x160
1x5x200
1x2x240 PR
2x3x205 Close grip
1x8x195 PR for backoff set

Squat
1x5x150
1x5x185
1x5x220
1x2x300 PR
1x5x225
skipped back off set ---time

Row
1x5x120
1x5x140
1x5x160
1x3x200 PR
1x5x180
1x8x160

Dips(too tired, skipped)

BB triceps extensions
1x8x45
1x8x75
1x3x105
1x5x95

BB skullcrushers( to forehead, lying)
3x5x95 PR 91st time doing these)

Alternating hammer curls
1x10x25's
1x5x35's
Rest/pause
1x5x35's

Comments:
Finally squatting 300!!!! But I know I've finally stalled, because on both bench and squat I couldn't have gotten another rep, I failed the 3rd. On squat the 1st rep was fine, then the second I messed up and went atg lol, then the 3rd rep I strained and strained, my head looked like a tomato and my eyes started popping out lol, it started to go up, but then it fell. Last day of bill starr 5x5:

Impressions of Bill starr:

Went great for deallift, military press, and rows, decent to good for squats, and not so good for bench.

And the reason the bench wasnt good was because you messed up the true maxes. Dont let those plug in numbers fool you bro. My buddy does 340x5 on squat but COULD not do 385 i guarantee. I barely got 335x5 and I got 385 up.

Also what are you gonna do now for your routine?

 

[the.gladiator1987]

One question: What should I do for a deload this week? Today I'm heading out to do a circuit of running pushups, situps, pullups, etc.

Do the same workout and either cut the reps down to 2/3, or drop the weight in half and do the same amount of weight.

 

[JDid23]

great workouts dude! you have any ideas for the deload? are you deloading everything or just a few lifts?

 

[Tblock1]

glad: I tried push presses but didn't like them what much. I also tried btn, and it just did not feel good on my shoulders. I really enjoy split jerks, so I think I'm going to try those. Is once a week enough to progress on those?
Yeah I agree about the messed up bench plug in, I was super fast twitch on bench after the smolov jr, I was repping 215 for 3 reps but I could do 255 for one lol. The reason I did 115, then 125, etc, is that i what the template told me to do. actually it told me to do 110 for 5, 125 for 5, then 140 for 5. That's the main thing I don't like about the 5x5, is all the sets before the main set always tire me out.
Sounds good about the deload though.
Jdid: I'm probably going to deload bench, squat, and military press, not deadlift and row though. I'll do half weight. Will one week be enough deload?

Today workout:

I usually only put up weight workouts, and bodyweight or running workouts that are really solid. Today was one such workout:

1/4 mile run: 1:18

40 situps
10 pushups, 9 pushups, 8 pushups, 7 pushups, 6 pushups (40 total)

1/4 mile run 1:37
40 situps
10, 9, 8, 7, 6 pushups (40 total)

1/4 mile run 1:35
40 situps
10,9,8,7,6 pushups (40 total)
1/4 mile run 1:27

Total:
1 mile 5:57
120 situps, 120 pushups

Puked all over after the last lap, I haven't ever done circuit work like this though. It was brutal, and this shouldn't have even been hard. I have a lot of work to do. As for rest, I didn't rest in between the run and situps, but I rested 1 second for each pushups done in the previous set, but I didn't leave pushup position., so I maybe took 2 minutes rest spread out over the pushups.

 

[the.gladiator1987]

Yea try the split jerks. 5x5 fatigued me too thats why im doing the 5x3 now. Good workout today

 

[the.gladiator1987]

Oh and yea 1x a week should be good to progress every week

 

[Tblock1]

Cool cool. Thanks for the advice! I really like split jerks, they were hard and fun As for today's workout, there's nothing funner than puking after a circuit workout

 

[the.gladiator1987]

Ive never puked after any exercise, I want to tho!

 

[Tblock1]

Ive never puked after any exercise, I want to tho!

I've never puked after a weight workout, but have puked many times after running and circuit training. It is the worst possible feeling, seriously it sucks. The worst time for me was running a 5:14 mile for a test, I puked 4 times then went to do situps and pushups. I felt like shit for an hour after that. The more you do it though the easier it gets, I puked at army rotc pt (I was visiting, and not used to doing pt so early in the morning), and it was easy compared to the 5:14 mile. I was with another guy and I was like hold on a second, I need to puke before we go to breakfast real quick lol. I think it is getting easier though, today only felt bad for a few seconds then I felt like a badass after I finished puking lol

Check out some fun puking in Army special forces
YouTube - Two Weeks In Hell: Gut-Checks and Puking

 

[JDid23]

half the weight? is that really necessary? seems kind of drastic bro

great job on vomiting!!!!

 

[Tblock1]

half the weight? is that really necessary? seems kind of drastic bro

great job on vomiting!!!!

Well that is what glad said to do and I'm pretty sure that is what I have heard to do before.

 

[oso0960]

I leave for a week and your ass is already pretty much caught up to me. 240x2 bench and 300 squat club?? good job man!

 

[the.gladiator1987]

Yea 1/2 the volume is a deload. It is a lot but its good for your CNS

 

[JDid23]

Yea 1/2 the volume is a deload. It is a lot but its good for your CNS

if he does that, when does he plan on getting back to the weight he used to be doing? I know i am not as experienced as you are, just wondering. Also, wouldn't it be basically pointless to be doing bench around 125, if that in his case? I just don't see the use in deloading so drastically- your CNS will get a break anyway if you deload 10-20% instead of 50%

Also, if you feel your CNS needs a break taking a week off is often advisable.

 

[ExtraMile]

if he does that, when does he plan on getting back to the weight he used to be doing? I know i am not as experienced as you are, just wondering. Also, wouldn't it be basically pointless to be doing bench around 125, if that in his case? I just don't see the use in deloading so drastically- your CNS will get a break anyway if you deload 10-20% instead of 50%

Also, if you feel your CNS needs a break taking a week off is often advisable.

no he doesnt mean drop down to half then work back up the following weeks. Just one week you do half the volume you would normally, so you still do sets but no real hard sets just enough to get the blood flowing, then the week after u continue where you left off.

Deload is the name given for a workout like that, it gives your body and mind a break from the intense lifting but still allows you to get in the gym and gets the blood flowing which is good for recovery

 

[Tblock1]

I leave for a week and your ass is already pretty much caught up to me. 240x2 bench and 300 squat club?? good job man!

Thanks bro! I need a deload though....deads and rows are still going strong but everything else is stopped

 

[the.gladiator1987]

Yep jdid what EM said. You can also do the same weight but drop the reps down but all in all you are still getting the same volume (tonnage) which is what determines your CNS recovering.

Personally i probably wouldnt go in there benching 155 lol. Id rather just take a week off and eat like a fatass or drop the reps down but keep the same weight.

 

[JDid23]

no he doesnt mean drop down to half then work back up the following weeks. Just one week you do half the volume you would normally, so you still do sets but no real hard sets just enough to get the blood flowing, then the week after u continue where you left off.

Deload is the name given for a workout like that, it gives your body and mind a break from the intense lifting but still allows you to get in the gym and gets the blood flowing which is good for recovery

oh wow i am an idiot

 

[ExtraMile]

agreed with jdid

 

[Tblock1]

agreed with jdid

I agree too

Glad: I think I will do the deload starting tomorrow, I will do like 60%, I've never done a deload before so I want to try. You have no idea about the eating lol, I have been eating so much, especially today, I just kept eating all day long, I haven't felt hunger once lol.!!!

 

[the.gladiator1987]

Nice bro keep us updated on the deload. You might come back stronger

 

[Tblock1]

Nice bro keep us updated on the deload. You might come back stronger

That would be legit! Will keep this shit posted up. I am going to do deadlifts heavy though on Friday, would that mess up my deload?

 

[the.gladiator1987]

That would be legit! Will keep this shit posted up. I am going to do deadlifts heavy though on Friday, would that mess up my deload?

No youre fine bro.

 

[Andalite]

Deload just means a cut back in volume while maintaining intensity (% of 1RM). Your deadlifts won't harm you.