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Started By
Message
re: Daily Strength Check-In
Posted on 3/8/21 at 11:58 pm to Fox McCloud
Posted on 3/8/21 at 11:58 pm to Fox McCloud
Dude stop just winging it, get on greyskull, kinobody or 531!!
1
Posted on 3/9/21 at 6:18 am to lsu777
What would you recommend out of the 3 that is the least advanced. I struggle to do some of these advanced lifts that take perfect technique.
Also is grey skull just an app or do I have to print something out to know what the workout looks like? I’m willing to try one
Also is grey skull just an app or do I have to print something out to know what the workout looks like? I’m willing to try one
Posted on 3/9/21 at 6:29 am to Fox McCloud
I can’t speak on kinobody, but I have done Greyskull and 531. Both are great for beginners. Or advanced lifters. There aren’t apps for either of them, but they are not hard to follow at all. You will need a notebook to track your progress, though. You should take a look at each one, and pick the one that looks more appealing to you. Personally, I use 531. I can customize it to what I want to do, but I have a slightly better than basic knowledge of strength training, so I can tweak it more (based on my own needs and progress). What you need to do is pick one and get to work. Learn how to do the lifts properly. You can hire a coach, but if you have a smartphone to record videos so you can see what you’re doing, that’s all you really need. If you need to see how to do the lifts, I recommend looking up Neversate tutorials on Youtube or look up Dave Tate’s videos from EliteFTS. You have TONS of free content to learn from.
Don’t overthink this. It can seem overwhelming, but just take your time. You have to work hard, but it really is simple. Take it day by day, rep by rep and you will get stronger.
Don’t overthink this. It can seem overwhelming, but just take your time. You have to work hard, but it really is simple. Take it day by day, rep by rep and you will get stronger.
This post was edited on 3/9/21 at 6:34 am
Posted on 3/9/21 at 6:43 am to DeafJam73
I’m trying to download the spreadsheets and see what looks doable. Definitely looks confusing at first glance.
Thank you for the information though
Thank you for the information though
This post was edited on 3/9/21 at 6:44 am
Posted on 3/9/21 at 6:48 am to Fox McCloud
You might be better off getting the books. Greyskull was written by Johnny Pain. 531 by Jim Wendler. They both give detailed explanation to what they designed. If you just look at a spreadsheet, you may get lost. It’s not complicated, but spreadsheets just help track. They don’t explain anything.
Posted on 3/9/21 at 6:57 am to DeafJam73
Looks like grey skull has an app that downloads the workout for you and lets you input everything. I’m going to give that a try.
So I notice there’s only like 3 different lifts a day on the workout plan. Should I be doing additional workouts on top of these? Or is that overtraining
So I notice there’s only like 3 different lifts a day on the workout plan. Should I be doing additional workouts on top of these? Or is that overtraining
This post was edited on 3/9/21 at 7:06 am
Posted on 3/9/21 at 7:01 am to Fox McCloud
Go to liftvault and download the GS spreadsheet. You can customize it at will..
Posted on 3/9/21 at 7:30 am to DeafJam73
if you are wanting to do an app, download ultimate 531 and pick a template, it is a subscription service though.
in your case, I would use greyskull if you are ok with not using an app.
just use my aesthetics template, you can read about greyskull right here
LSU777 GSLP for Aesthetics- so I see alot of people jumping straight to this template, for the record this is more of a intermediate lifter. Shouldn't really be rowing until you can deadlift 405 for reps and do 10-12 bodyweight chins.
Week 1:
• Monday-
o Press-2x5,1x5+
o High Incline DB Press-3x10-12
o Weighted Chin-2x6-8
o Yates Row-2x6-8
o Squat-2x5,1x5+
• Wednesday-
o Incline Barbell Bench-2x5,1x5+
o Barbell Curl- 2x10-12
o Close Grip Bench-2x8,1x8+
o DB Side Lateral Raise Super-setted with Face Pulls-2x10-12
o Deadlift-1x5+
• Friday-
o Press-2x5,1x5+
o High Incline DB Press-3x10-12
o Weighted Chin-2x6-8
o Yates Row-2x6-8
o Squat-2x5,1x5+
Week 2:
• Monday-
o Incline Barbell Bench-2x5,1x5+
o Barbell Curl- 2x10-12
o Close Grip Bench-2x8,1x8+
o DB Side Lateral Raise Super-setted with Face Pulls-2x10-12
o Squat-2x5,1x5+
• Wednesday-
o Press-2x5,1x5+
o High Incline DB Press-3x10-12
o Weighted Chin-2x6-8
o Yates Row-2x6-8
o Deadlift-1x5+
• Friday-
o Incline Barbell Bench-2x5,1x5+
o Barbell Curl- 2x10-12
o Close Grip Bench-2x8,1x8+
o DB Side Lateral Raise Super-setted with Face Pulls-2x10-12
o Squat-2x5,1x5+
in your case, I would use greyskull if you are ok with not using an app.
just use my aesthetics template, you can read about greyskull right here
LSU777 GSLP for Aesthetics- so I see alot of people jumping straight to this template, for the record this is more of a intermediate lifter. Shouldn't really be rowing until you can deadlift 405 for reps and do 10-12 bodyweight chins.
Week 1:
• Monday-
o Press-2x5,1x5+
o High Incline DB Press-3x10-12
o Weighted Chin-2x6-8
o Yates Row-2x6-8
o Squat-2x5,1x5+
• Wednesday-
o Incline Barbell Bench-2x5,1x5+
o Barbell Curl- 2x10-12
o Close Grip Bench-2x8,1x8+
o DB Side Lateral Raise Super-setted with Face Pulls-2x10-12
o Deadlift-1x5+
• Friday-
o Press-2x5,1x5+
o High Incline DB Press-3x10-12
o Weighted Chin-2x6-8
o Yates Row-2x6-8
o Squat-2x5,1x5+
Week 2:
• Monday-
o Incline Barbell Bench-2x5,1x5+
o Barbell Curl- 2x10-12
o Close Grip Bench-2x8,1x8+
o DB Side Lateral Raise Super-setted with Face Pulls-2x10-12
o Squat-2x5,1x5+
• Wednesday-
o Press-2x5,1x5+
o High Incline DB Press-3x10-12
o Weighted Chin-2x6-8
o Yates Row-2x6-8
o Deadlift-1x5+
• Friday-
o Incline Barbell Bench-2x5,1x5+
o Barbell Curl- 2x10-12
o Close Grip Bench-2x8,1x8+
o DB Side Lateral Raise Super-setted with Face Pulls-2x10-12
o Squat-2x5,1x5+
Posted on 3/9/21 at 7:30 am to lsu777
also did you look at any diet stuff? You need to get that straightened out before anything else.
Posted on 3/9/21 at 7:36 am to lsu777
Is the 1x5+ just saying to do one set of 5 and as many additional reps that you can? And no haven’t done anything with diet
Posted on 3/9/21 at 8:14 am to Fox McCloud
I didn’t post in the other thread you started because it’s a little bit of a shitshow, but 7’s is the most knowledgeable poster here. If you want to get where you say you want to, listen to his advice.
This stuff isn’t complicated. Eat clean 80%+ of the week, track your shite, and move around (preferably heavy things). If anything, try to track everything religiously for at least a month (preferably more). By then, you’ll know how to roughly eyeball the things you’re eating to keep your goals in check while maintaining a flexible lifestyle. The office ordered pizza for lunch? No problem, eat some steak and eggs for dinner to balance out your macros.
Your first pitfall that I saw you post about is not wanting to track things or keep up with diet. That is 80-90% of the battle (outside of rare genetic problems)—especially in your situation when you can stand to lose some pounds.
Simply doing the above, I’m sitting at ~162lbs and ~12% body fat and can probably outlift 95% of the general population, including those that outweigh me by 50+ pounds. It feels great.
Regardless of where you start, the most important mantra in all of this is that THERE IS NOTHING YOU CAN DO TO OUT-TRAIN A BAD DIET. Nothing. Supplements and steroids don’t mean shite if you’re not eating right. Get it in check and start seeing results.
ETA: I would second the recommendation of GSLP for starting out. Great program that teaches the basics in an easy to digest format.
This stuff isn’t complicated. Eat clean 80%+ of the week, track your shite, and move around (preferably heavy things). If anything, try to track everything religiously for at least a month (preferably more). By then, you’ll know how to roughly eyeball the things you’re eating to keep your goals in check while maintaining a flexible lifestyle. The office ordered pizza for lunch? No problem, eat some steak and eggs for dinner to balance out your macros.
Your first pitfall that I saw you post about is not wanting to track things or keep up with diet. That is 80-90% of the battle (outside of rare genetic problems)—especially in your situation when you can stand to lose some pounds.
Simply doing the above, I’m sitting at ~162lbs and ~12% body fat and can probably outlift 95% of the general population, including those that outweigh me by 50+ pounds. It feels great.
Regardless of where you start, the most important mantra in all of this is that THERE IS NOTHING YOU CAN DO TO OUT-TRAIN A BAD DIET. Nothing. Supplements and steroids don’t mean shite if you’re not eating right. Get it in check and start seeing results.
ETA: I would second the recommendation of GSLP for starting out. Great program that teaches the basics in an easy to digest format.
This post was edited on 3/9/21 at 8:23 am
Posted on 3/9/21 at 9:47 am to Fox McCloud
quote:
Is the 1x5+ just saying to do one set of 5 and as many additional reps that you can?
yes you do as many reps as possible on the last set.
quote:
And no haven’t done anything with diet
well there is your problem
quote:
I didn’t post in the other thread you started because it’s a little bit of a shitshow, but 7’s is the most knowledgeable poster here. If you want to get where you say you want to, listen to his advice.
This stuff isn’t complicated. Eat clean 80%+ of the week, track your shite, and move around (preferably heavy things). If anything, try to track everything religiously for at least a month (preferably more). By then, you’ll know how to roughly eyeball the things you’re eating to keep your goals in check while maintaining a flexible lifestyle. The office ordered pizza for lunch? No problem, eat some steak and eggs for dinner to balance out your macros.
Your first pitfall that I saw you post about is not wanting to track things or keep up with diet. That is 80-90% of the battle (outside of rare genetic problems)—especially in your situation when you can stand to lose some pounds.
Simply doing the above, I’m sitting at ~162lbs and ~12% body fat and can probably outlift 95% of the general population, including those that outweigh me by 50+ pounds. It feels great.
Regardless of where you start, the most important mantra in all of this is that THERE IS NOTHING YOU CAN DO TO OUT-TRAIN A BAD DIET. Nothing. Supplements and steroids don’t mean shite if you’re not eating right. Get it in check and start seeing results.
ETA: I would second the recommendation of GSLP for starting out. Great program that teaches the basics in an easy to digest format.
^
|
|
its real simple.
-lift 3 days a week as I laid out above, getting as strong as possible
-get 10k steps in a day
- only drink water or zero calorie drinks
- drink a 50g protein shake after lifting
- if you absolutely have to eat breakfast, eat 3 eggs and 2 strips center cut bacon. If still hungry, add some egg whites.
- for lunch grill a chicken breast(about 8oz of 2 palms full) and do some veggies, about a first full.
- for dinner, keep it simple. main thing is make sure you eat protein first, you turn off tv and phone so no distractions and you eat slow. After eating protein, simply eat veggies and then you can have some carbs if you want, just dont go overboard
the above will get you a long ways without counting or going keto. But honestly if you dont want to count, going keto and not eating breakfast is going to be the best way.
Posted on 3/9/21 at 9:58 am to lsu777
It's been a long time since I've posted, but it's time to get back in a consistent routine. I took the last 2 weeks completely off after some travel and other obligations threw my routine out of whack. So, here we go.
About 2 months ago I followed Krypteia for about 1 month and it was just a little too intense for where I'm currently at. I could make it through the workouts under 45 minutes, but it had a cumulative affect doing an intense workout 4 days per week. So I just jumped back on one of the PPSA programs with some additional cardio. Lifting/short HIIT 3 days per week and longer steady state aerobic work on the off days.
Week 1 Day 1:
SSB: 4@150, 4@165, 4@175, 4@190
Bench: 3@150, 3@160, 3@170, 3@185, 3@190
Snatch grip deads: 5@155, 5@165, 5@175
3 SS of 10 OHP (85) + 20 DB rows (30)
3 SS of 10 close grip push-ups + EZ bar 21s (45)
Cardio: E2MOM for 5 total rounds - 10 second sprint on the air bike
About 2 months ago I followed Krypteia for about 1 month and it was just a little too intense for where I'm currently at. I could make it through the workouts under 45 minutes, but it had a cumulative affect doing an intense workout 4 days per week. So I just jumped back on one of the PPSA programs with some additional cardio. Lifting/short HIIT 3 days per week and longer steady state aerobic work on the off days.
Week 1 Day 1:
SSB: 4@150, 4@165, 4@175, 4@190
Bench: 3@150, 3@160, 3@170, 3@185, 3@190
Snatch grip deads: 5@155, 5@165, 5@175
3 SS of 10 OHP (85) + 20 DB rows (30)
3 SS of 10 close grip push-ups + EZ bar 21s (45)
Cardio: E2MOM for 5 total rounds - 10 second sprint on the air bike
Posted on 3/9/21 at 3:31 pm to JamesLang
Just did my CF Total (shoulder press, deadlift, back squat). 1080 lbs. Hit a lifetime PR back squat and press at 37. In December, I hit a lifetime snatch PR.
It's been a great run, moreso because I've avoided injury. More to come.
It's been a great run, moreso because I've avoided injury. More to come.
Posted on 3/9/21 at 7:57 pm to JamesLang
5'11 170lb
225lb bench
300lb deadlift
225lb bench
300lb deadlift
Posted on 3/9/21 at 8:10 pm to DVinBR
Shorter night tonight
Deadlifts 365 5x5
Bench press 135x8 160 2x6 185 2x5 200 2x4 220 3x3.
Deadlifts 365 5x5
Bench press 135x8 160 2x6 185 2x5 200 2x4 220 3x3.
Posted on 3/9/21 at 10:27 pm to Bonkers119
Tonight I did emom til death
Ring rto pushups-5 rounds of 10, 7 of 8
Supersetted with
thick rope inverted rows- 12 rounds of 5 reps
Banded Kb deadlift- worked up to a heavy set of 5 with the two 70lbs kbs with a purple and two medium black bands.
Banded triceps pushdowns 3 sets until failure
Ring rto pushups-5 rounds of 10, 7 of 8
Supersetted with
thick rope inverted rows- 12 rounds of 5 reps
Banded Kb deadlift- worked up to a heavy set of 5 with the two 70lbs kbs with a purple and two medium black bands.
Banded triceps pushdowns 3 sets until failure
Posted on 3/9/21 at 11:04 pm to lsu777
Thoughts on a modified SS or GS for 2 days a week? I’m getting back into long distance running as that is what I have most experience with, my body is built for (I won’t even tell you how skinny I am), but I realize that lifting is pretty important too. I haven’t lifted in probably 5 years, got up to about 175 bench, 250 or so squat at that time.
Posted on 3/9/21 at 11:11 pm to lsu777
Deload week this week so much lighter on the Deadlift and tempo bench reps halved.
20 mins of bodyweight HIIT
Deadlift 3x5 185, 200, 215. (Finished at 70% of TM) rest untimed
SS: Tempo Bench Press 185 3x4 0-3-0-3
Band Pull Aparts 3x12 2:00min rest
Wide Grip Pullups 3xAMRAP (1x14, 1x9, 1x7) 90sec rest
And then I always finish with some “house pullups”: 1x5 Nunchuck Pullups
20 mins of bodyweight HIIT
Deadlift 3x5 185, 200, 215. (Finished at 70% of TM) rest untimed
SS: Tempo Bench Press 185 3x4 0-3-0-3
Band Pull Aparts 3x12 2:00min rest
Wide Grip Pullups 3xAMRAP (1x14, 1x9, 1x7) 90sec rest
And then I always finish with some “house pullups”: 1x5 Nunchuck Pullups
This post was edited on 3/9/21 at 11:12 pm
Posted on 3/10/21 at 5:59 am to GeorgeTheGreek
Deload for me too. I feel like I earned this one.
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