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re: HARDCORE LIFTERS ONLY: Apply within...
Posted on 9/20/18 at 7:06 am to LSUAlum2001
Posted on 9/20/18 at 7:06 am to LSUAlum2001
6 miles today. At 155# my 32" pants are a bit too big now.
0
Posted on 9/20/18 at 11:27 am to LSUAlum2001
I don't lift super heavy, but I'm working on it. Bench: 215. Squat: 245, Deadlift: 325. OHP: 135. Can I hang out here? No cardio for me.
Posted on 9/20/18 at 11:43 am to Bonkers119
I can't speak for OP, but personally, it isn't about where you are, it's about where you're headed.
Posted on 9/20/18 at 11:44 am to Bonkers119
frick yes. Come on in. Make yourself at home. Enjoy the chalk, cold steel and PRs on us.
The more the merrier, except that Mingo guy. He sounds like he has a barbell shoved up his arse.
The more the merrier, except that Mingo guy. He sounds like he has a barbell shoved up his arse.
This post was edited on 9/20/18 at 2:25 pm
Posted on 9/20/18 at 11:55 am to LSUAlum2001
quote:
The more the merrier, except that Mingo guy. He sounds like he was a barbell shoved up his arse.
More homosexual fantasies. It's ok to feel this way, it's 2018
Posted on 9/20/18 at 12:17 pm to Bonkers119
quote:
I don't lift super heavy, but I'm working on it. Bench: 215. Squat: 245, Deadlift: 325. OHP: 135. Can I hang out here? No cardio for me.
It ain’t about the numbers. It’s about the intensity and effort.
Posted on 9/20/18 at 2:24 pm to DeafJam73
quote:
It ain’t about the numbers. It’s about the intensity and effort.
Though the Daily Strength thread is a good log thread. This one I was hoping to get serious discussions on methods and techniques.
This post was edited on 9/20/18 at 2:26 pm
Posted on 9/20/18 at 4:47 pm to Hu_Flung_Pu
Feel free to get it going.
Posted on 9/20/18 at 5:17 pm to DeafJam73
How about this? Critique my programming:
General overview:
Upper/lower split, 5x per week. I alternate primary being upper or lower. Primary goes MWF, secondary, Tu/Th.
MWF, Monday is high volume work, above 25 sets, with medium weight. Wed is recovery, 10-12 sets with low weight. Friday is intensity, build to a max and then do backoff work. Volume on Fri is somewhat autoregulated.
Tu/Th, Tuesday is volume work, similar to Monday in MWF split. Thursday is intensity, similar to Friday in MWF.
Strongman movements are cycled in. Aim is 1 to 2x a week for farmers walk and 1x a week for yoke. I incorporate sandbags for accessory movements. Finish workouts with a core/grip circuit 2-3 times a week based on how I feel.
General length is never over 70 min or so. All exercises are at least supersets, if not giant sets with 3 or 4 movements in a row. I am doing bloodflow restriction for biceps at the end of every upper day as an experiment, 3 sets, just for cosmetics.
Tell me what you think.
General overview:
Upper/lower split, 5x per week. I alternate primary being upper or lower. Primary goes MWF, secondary, Tu/Th.
MWF, Monday is high volume work, above 25 sets, with medium weight. Wed is recovery, 10-12 sets with low weight. Friday is intensity, build to a max and then do backoff work. Volume on Fri is somewhat autoregulated.
Tu/Th, Tuesday is volume work, similar to Monday in MWF split. Thursday is intensity, similar to Friday in MWF.
Strongman movements are cycled in. Aim is 1 to 2x a week for farmers walk and 1x a week for yoke. I incorporate sandbags for accessory movements. Finish workouts with a core/grip circuit 2-3 times a week based on how I feel.
General length is never over 70 min or so. All exercises are at least supersets, if not giant sets with 3 or 4 movements in a row. I am doing bloodflow restriction for biceps at the end of every upper day as an experiment, 3 sets, just for cosmetics.
Tell me what you think.
Posted on 9/20/18 at 6:47 pm to Rep520
That’s a ton of volume. 
Posted on 9/20/18 at 7:29 pm to DeafJam73
quote:
That’s a ton of volume.
That was my main concern. I'd be open to thoughts on how to modify volume for strength results.
I do come off a sports background when I got used to a lot of volume, but if it could optimize strength, I'd modify.
Posted on 9/20/18 at 10:51 pm to Rep520
I would suggest getting to the 5-8 rep range and increasing weight. Slowly progess weight as you master it. Like GSLP and other linear programs.
Posted on 9/21/18 at 10:37 am to Rep520
quote:
Rep520
What's your goals right now?
Hfp I'll try and post some stuff up this weekend.
I need to write my keto killer post and a post on how to train for non stop fatloss first though.
Posted on 9/21/18 at 10:52 am to lsu777
Goal is mainly increasing 1 rm limit strength.
To Deafjam's point, most of my volume and accessory work is done in the 5-8 rep range. I'm trying to aim for a powerlifting competition and maybe strongman too, so I care more about driving the lower reps/1rm up.
The core of my heavy days is comp bench for upper and low bar squat for lower. I'm trying to do that to drive technique and strength gains specific to powerlifting.
To Deafjam's point, most of my volume and accessory work is done in the 5-8 rep range. I'm trying to aim for a powerlifting competition and maybe strongman too, so I care more about driving the lower reps/1rm up.
The core of my heavy days is comp bench for upper and low bar squat for lower. I'm trying to do that to drive technique and strength gains specific to powerlifting.
Posted on 9/21/18 at 8:17 pm to Rep520
Nsuns Projected Maximums:
Squat: 445
Deadlift: 460
Bench: 285
Can I hang out here?
Squat: 445
Deadlift: 460
Bench: 285
Can I hang out here?
Posted on 9/21/18 at 8:43 pm to MikeTh3Tiger
If you doing nsuns you belong
Posted on 9/21/18 at 9:09 pm to Rep520
quote:
Goal is mainly increasing 1 rm limit strength.
To Deafjam's point, most of my volume and accessory work is done in the 5-8 rep range. I'm trying to aim for a powerlifting competition and maybe strongman too, so I care more about driving the lower reps/1rm up.
The core of my heavy days is comp bench for upper and low bar squat for lower. I'm trying to do that to drive technique and strength gains specific to powerlifting
If what you are doing is working keep on, keeping on. Some respond to volume, some don't. I personally don't like the huge volume approach but some people respond to it. Hell it's why sheiko is so popular.
If you want a program to run, madcow is a good one and here is the link to the 531 books. Forever has all the programs you could dream of.
LINK
Also jacked and tan is good too
Posted on 9/21/18 at 9:12 pm to Hu_Flung_Pu
quote:
If you doing nsuns you belong
frick that!!! nsuns is for those that are impatient and want to beat themselves into the ground. It is not a smart man's program and should not carry the 531 tag imo.
Ftr wendler posted this week he thinks it is retarded programming.
Posted on 9/21/18 at 9:46 pm to lsu777
It is and isn't working. I've put on 10 lb of muscle in 6-8 months while cutting fat. Strength wise, I've been plateauing a bit.
I have been programming for myself mainly because most conventional programs don't allow for implementing strongman. Farmers walks have been great for strength and aesthetically have developed the **** out of my traps. Yoke and sandbags are great for strength. I've tried 5/3/1 variants, but adding the strongman always seemed to throw it off.
So, I struggle between wanting a custom program to the strongman stuff I want and being a bit frustrated that my self programming has an issue with plateauing either upper or lower. I have difficulty getting both to move.
I have been programming for myself mainly because most conventional programs don't allow for implementing strongman. Farmers walks have been great for strength and aesthetically have developed the **** out of my traps. Yoke and sandbags are great for strength. I've tried 5/3/1 variants, but adding the strongman always seemed to throw it off.
So, I struggle between wanting a custom program to the strongman stuff I want and being a bit frustrated that my self programming has an issue with plateauing either upper or lower. I have difficulty getting both to move.
Posted on 9/21/18 at 10:35 pm to lsu777
quote:
wendler posted this week he thinks it is retarded programming.
Wendler can suck a peen. shite works and so does his.
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