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Posted on 1/9/20 at 11:33 am to LSU Patrick
What goodies are in the drive?
Posted on 1/9/20 at 12:10 pm to lsu777
What is a good starting weekly goal for pushups and chin ups homework? I have been weight training consistently for over a year and can do at least one set of 25+ pushups and at least one set of 12 pullups. I could probably do 50 of each a day, but I don't know if I should start that high along with the weight training.
Posted on 1/9/20 at 1:55 pm to LSU Patrick
Bought everything necessary for a home gym over the holidays and finally got it all set up this week. Next week I am planning to start running Greyskull LCI using Phraks as the lifting portion. Not really looking to lose weight (6'3, 200 ~15%bf), just looking to get stronger, stay athletic, and recomp. I will let everyone know how it goes.
Posted on 1/9/20 at 10:18 pm to LSU Patrick
quote:
What is a good starting weekly goal for pushups and chin ups homework? I have been weight training consistently for over a year and can do at least one set of 25+ pushups and at least one set of 12 pullups. I could probably do 50 of each a day, but I don't know if I should start that high along with the weight training
50-60 a day of pushups in sets of 10-12
30 a day chins in sets of 4-5
All sets should be easy as hell.
Oh and 300g protein for is not that much for most guys. Martin berkham and Dante trudal have both posted plenty of studies showing why 3g/bw in kg up to 2* bw in lbs has substantial benifits. That's on top of the diet induced thermogenesis cause by protein.
Posted on 1/9/20 at 10:19 pm to MarkInTable
If you are wanting to recomp, get the morning easy conditioning in and hit the hard conditioning 2-3 times a week.
Posted on 1/10/20 at 8:22 am to lsu777
quote:
All sets should be easy as hell.
Thanks. That's what I was wondering about. I was doing sets of 15 pushups and 10 chinups yesterday. I'll cut back on the reps and increase the frequency.
quote:
Oh and 300g protein for is not that much for most guys. Martin berkham and Dante trudal have both posted plenty of studies showing why 3g/bw in kg up to 2* bw in lbs has substantial benifits.
Like most things, it may work for certain people. I've seen a lot more research that shows anything more than 1.5 g of protein per pound just ends up getting burned as a less efficient form of energy and expelled in the urine. I do well to get 150-200g a day with food, but I don't use powders or anything.
At 148, I might not be maximizing my gains with that protein intake, but personally I don't want to spend my day trying to pack in extra protein with powders and shakes. I wonder how well those studies control for fat and caloric intake. Many high protein foods also are high in fats and calories which would also help get the most out of workouts and recovery, especially for large framed guys. I'll check them out when I have some time.
Thanks for the thread and info by the way. You put a lot of time into this. The rationale behind the training makes a lot of sense from both a physiological and psychological standpoint. I'm hoping this will push me past the plateau I've been on for the past few months.
This post was edited on 1/10/20 at 8:27 am
Posted on 1/10/20 at 10:19 am to LSU Patrick
At 148 you don't need that much more do you need that much starting out.
Original research assumed it would just be converted for energy and never really controlled for most things.
Most of the research is in the leangains book but Dante trudal has been posting it for years.
But at your size, you don't need more than 150g to grow but as you get closer to genetic limits, got to push the boundaries of norm.
As far as dieting goes tons of benifits from the high protein intake overall.
Original research assumed it would just be converted for energy and never really controlled for most things.
Most of the research is in the leangains book but Dante trudal has been posting it for years.
But at your size, you don't need more than 150g to grow but as you get closer to genetic limits, got to push the boundaries of norm.
As far as dieting goes tons of benifits from the high protein intake overall.
Posted on 1/10/20 at 1:15 pm to lsu777
Already got my pushups done for the day. I'll have to do double chins tomorrow, because I don't have a bar at work, and I have my first weight training workout tonight.
Posted on 1/11/20 at 11:27 am to LSU Patrick
I wanted to poke in and say I moved from the DL to rack pulls 3 or so months ago. Went back today and blew through and added 10lbs and one more rep to the DL since. I then put in 4 more reps after taking a 30 sec break. Still need to work on grip strength as that is my weakness.
Love the program.
Love the program.
This post was edited on 1/11/20 at 11:29 am
Posted on 1/11/20 at 9:04 pm to Junky
quote:
I wanted to poke in and say I moved from the DL to rack pulls 3 or so months ago. Went back today and blew through and added 10lbs and one more rep to the DL since. I then put in 4 more reps after taking a 30 sec break. Still need to work on grip strength as that is my weakness.
Love the program.
Love hearing this as this exactly how the program is supposed to work.
Posted on 1/12/20 at 7:25 am to lsu777
Question about overload with accessory work:
I’ve been incorporating landmine push press (alternating standing and z bar press) into the program a few days a week. My shoulders don’t allow for close grip bench or incline bench, so I’m using the push press as an accessory to my big lifts.
I started with a 45 on the bar and did sets of 8 for both arms. It’s a killer exercise and worked my core and my shoulders like crazy. Hitting those last reps were like the AMRAP sets on bench and OHP.
However, each week I’ve gone up a bit in the weight and the push press has gotten significantly more difficult and now impossible to complete the sets.
Should I worry about progressive overload as much with accessory work? Or should I keep the weight lower for easier lifting to complement the main lifts and go up in small increments over longer periods of time?
I’ve been incorporating landmine push press (alternating standing and z bar press) into the program a few days a week. My shoulders don’t allow for close grip bench or incline bench, so I’m using the push press as an accessory to my big lifts.
I started with a 45 on the bar and did sets of 8 for both arms. It’s a killer exercise and worked my core and my shoulders like crazy. Hitting those last reps were like the AMRAP sets on bench and OHP.
However, each week I’ve gone up a bit in the weight and the push press has gotten significantly more difficult and now impossible to complete the sets.
Should I worry about progressive overload as much with accessory work? Or should I keep the weight lower for easier lifting to complement the main lifts and go up in small increments over longer periods of time?
This post was edited on 1/12/20 at 7:34 am
Posted on 1/12/20 at 10:04 pm to StringedInstruments
quote:
Question about overload with accessory work:
I’ve been incorporating landmine push press (alternating standing and z bar press) into the program a few days a week. My shoulders don’t allow for close grip bench or incline bench, so I’m using the push press as an accessory to my big lifts.
I started with a 45 on the bar and did sets of 8 for both arms. It’s a killer exercise and worked my core and my shoulders like crazy. Hitting those last reps were like the AMRAP sets on bench and OHP.
However, each week I’ve gone up a bit in the weight and the push press has gotten significantly more difficult and now impossible to complete the sets.
Should I worry about progressive overload as much with accessory work? Or should I keep the weight lower for easier lifting to complement the main lifts and go up in small increments over longer periods of time?
The whole goal is to get within the rep range then add weight or stay at the same weight and set a rep record. If you are having trouble progressing with the 2.5lns do the following
1) stay at the weight and try to get more reps on the first set. (Accessory work only) next time try to get more reps on the first two sets. Then first three if there are three, then go up in wieght and understand reps will go down. Keep working it just like above until you canove up again. Essentially trying to get the top of the rep ranges listed.
2) make sure you are getting 8, hours of sleep
3) get more protein, especially prior to the workout.
Posted on 1/13/20 at 12:12 pm to lsu777
Do you happen to have the original article from JP on the 5 villain challenges? It looks like the strengthvillain website no longer exists.
Posted on 1/13/20 at 2:10 pm to Yeti_Chaser
Wow jp is so fricking stupid. He is horrible at marketing. frick 
But yes I have the full challenge ebook
LINK
Site is safe but wouldn't open at work as some of the pop ups are nsfw
But yes I have the full challenge ebook
LINK
Site is safe but wouldn't open at work as some of the pop ups are nsfw
Posted on 1/13/20 at 5:28 pm to lsu777
quote:
50-60 a day of pushups in sets of 10-12
30 a day chins in sets of 4-5
All sets should be easy as hell.
What if you are doing the burpees?
Posted on 1/13/20 at 6:01 pm to TigerFanatic99
Posted on 1/13/20 at 6:11 pm to lsu777
frick me, that's a lot. I was hoping you would come back and say do 3 or 4 sets of 5 spaced out through the day, lol.
Posted on 1/13/20 at 6:16 pm to TigerFanatic99
You can do that to. You can follow it as it's laid out.
Posted on 1/13/20 at 6:51 pm to lsu777
frick it. Everytime LSU scores tonight you do a burpee for each point
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