Just retested my Farmer's Carry (body weight) to a new distance standard (100 yards). To make it more difficult, it was up a 2.67% incline. My client did it as well. His wife only made it about 40 yards.
***Weightlifting Thread***
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Last: 9 days ago by fav13andac1)c
fav13andac1)c said:
As a result, I upped my calories to about 3150 today and will continue to evaluate.
So I uh, gained 4 lbs in a week. I think I'll back off a touch.
In other news, I hit 5x5 at 205 on squats this morning.
Get back to me when you're chugging a half gallon of milk a day.
And if you've got a 5x5 at 205 you've easily got a 2 plate squat now. Mentally I found that to be a nice milestone because when I needed to deload to work on my form, it felt a little easier knowing that 225 was my floor to go back to.
And if you've got a 5x5 at 205 you've easily got a 2 plate squat now. Mentally I found that to be a nice milestone because when I needed to deload to work on my form, it felt a little easier knowing that 225 was my floor to go back to.
Haha, touche
And good to know, that's super helpful experience. I've avoided getting a 1RM up to this point due to a variety of reasons, mainly because I'm llllllllllocked in on my lifts and only have so much time between 4:45 and when the ferals get up for school.
And good to know, that's super helpful experience. I've avoided getting a 1RM up to this point due to a variety of reasons, mainly because I'm llllllllllocked in on my lifts and only have so much time between 4:45 and when the ferals get up for school.
I wouldn't bother with a 1RM until you start a program that requires you to calculate your lifts based off of it. And even then you can use the online estimators to get a rough idea.
I do it about twice a year just because my goal is to work to a 1500 total on the big 3, but if your goal is just to grind and get stronger there's really not much reason to do it other than to "know".
I do it about twice a year just because my goal is to work to a 1500 total on the big 3, but if your goal is just to grind and get stronger there's really not much reason to do it other than to "know".
Finally doing a proper deload week that isn't being forced on me by illness or vacation or anything and man I feel so good and energized.
I feel like I need to set a reminder on my phone every 4 weeks to tell me "remember how good you felt when you took a little break? Don't be stupid!"
Going to do the usual 4 day 5/3/1 split of squat/bench/DL/OHP but going to do it 3 days a week. It'll add an extra week on so by the end of the year I'll "lose" one additional month of lifting. But I think it's going to be a net positive because of less fatigue. We shall see.
I feel like I need to set a reminder on my phone every 4 weeks to tell me "remember how good you felt when you took a little break? Don't be stupid!"
Going to do the usual 4 day 5/3/1 split of squat/bench/DL/OHP but going to do it 3 days a week. It'll add an extra week on so by the end of the year I'll "lose" one additional month of lifting. But I think it's going to be a net positive because of less fatigue. We shall see.
Awesome! How much are you deloading? How did you decide upon that number?
I absolutely need to be better about taking more recovery days.
It's funny. It took me years to get off my ass and into the gym. And now it's impossible to get me on my ass and out of the gym.
It's funny. It took me years to get off my ass and into the gym. And now it's impossible to get me on my ass and out of the gym.
So with 5/3/1 he has what's called the 7th week protocol - so basically after every 2 training blocks you should take a week where you back off the volume and then you work up to a single of your training max.
So it's a set of 5 at 70% of your TM, then 3 at 80%, then 1-3 at 90%, then a single at your training max. Training max is usually 85-90% of whatever your true max is. But then you don't do any supplemental work on the main lift and focus on accessory lifts like dumbbells, body weight stuff, etc. to give yourself a break from heavy barbell work. I tend to ditch the pullups and chin ups that week and do lat pulls and cable rows to give my joints a break.
Now my ego latched on to the sentence in the book about "skipping it if you don't feel like you need it", but then that lead to me going for four months without doing it...
So it's a set of 5 at 70% of your TM, then 3 at 80%, then 1-3 at 90%, then a single at your training max. Training max is usually 85-90% of whatever your true max is. But then you don't do any supplemental work on the main lift and focus on accessory lifts like dumbbells, body weight stuff, etc. to give yourself a break from heavy barbell work. I tend to ditch the pullups and chin ups that week and do lat pulls and cable rows to give my joints a break.
Now my ego latched on to the sentence in the book about "skipping it if you don't feel like you need it", but then that lead to me going for four months without doing it...
Yeah, I'm really having a hard time sticking to 3x a week lifting. But the 4 days a week is a grind now and it's hard for me to stay on schedule with the kids and everything going on, so I end up doing things on back to back days that I shouldn't and things like that.
I'm going to try to make up the difference by doing some sled stuff and sprints on the offdays in addition to my walks w/ my weighted vest.
I'm going to try to make up the difference by doing some sled stuff and sprints on the offdays in addition to my walks w/ my weighted vest.
Ah gotcha, makes sense!
Remember, muscle is built OUT of the gym, not in it.
If you aren't giving yourself adequate time to recover, you are shorting your gains.
Props to anyone who can run 4 day a week, but I just can't see how that is possible for a full on adult with responsibilities and being able to live your life.
If you aren't giving yourself adequate time to recover, you are shorting your gains.
Props to anyone who can run 4 day a week, but I just can't see how that is possible for a full on adult with responsibilities and being able to live your life.
How exactly do you determine adequate rest time?
Right now Ieft 6 days a week. Monday - chest, Tuesday - Legs, Wednesday- shoulders/back, Thursday - legs, Friday - arms, Saturday - Rest (usually sneak in a 5k to stay active), Sunday - shoulders and back.
Right now Ieft 6 days a week. Monday - chest, Tuesday - Legs, Wednesday- shoulders/back, Thursday - legs, Friday - arms, Saturday - Rest (usually sneak in a 5k to stay active), Sunday - shoulders and back.
My son and I currently lift 4 days a week. Workouts currently take between 1.5 and 2 hours. Ours is powerlifting focused, with days devoted to squat & dead variation (legs & back), bench & shoulder press variation (chest, shoulders, and arms), deadlift and squat variation (legs & back), and lastly OHP & bench variation (chest, shoulders, and arms).
Two nights during the week (Tuesday and Wednesday usually). Usually get to the gym around 5:30 or so, and it's often 8:00 by the time we get home. Doesn't leave much time in the evenings. Then the other two are usually either Friday night or Saturday morning, and the 4th on Sunday morning. It is pretty demanding, I do admit. My daughter played soccer when she was in middle / high school. I feel like I traded soccer practices / games for the gym with my son. I'm ok with that
Two nights during the week (Tuesday and Wednesday usually). Usually get to the gym around 5:30 or so, and it's often 8:00 by the time we get home. Doesn't leave much time in the evenings. Then the other two are usually either Friday night or Saturday morning, and the 4th on Sunday morning. It is pretty demanding, I do admit. My daughter played soccer when she was in middle / high school. I feel like I traded soccer practices / games for the gym with my son. I'm ok with that
When I do a 4 day split, I usually do Squat, rest, bench, rest, DL, OHP, rest. With OHP press day basically being a very light/easy day with mostly isolation exercises as my accessory movements. Then walks on my off days.
It hasn't given me a lot of trouble but it requires much more strict adherence and planning ahead, so it can mentally be exhausting after awhile. And as mentioned before, when stuff comes up it sometimes leads to me not resting when I should be because I feel obligated to play catch up and "stay on schedule"
It hasn't given me a lot of trouble but it requires much more strict adherence and planning ahead, so it can mentally be exhausting after awhile. And as mentioned before, when stuff comes up it sometimes leads to me not resting when I should be because I feel obligated to play catch up and "stay on schedule"
To me this depends on your goals, how hard you are pushing your lifts, and what style of lifting you are doing.
Big difference if you're trying to squat 500 pounds for your workout or 225, if you're doing belt squats vs. low bar squats, etc.
I generally know when I'm not getting enough rest because I have brain fog, I'm irritable, I'm waking up a lot in the middle of the night, my appetite is in overdrive (relative to normal eating behavior), general lethargy, weights starting to feel super heavy that shouldn't be, etc. All or some of those in some combination. If that is happening I know I am not giving myself adequate recovery time.
The trick is not getting to that point, and that just comes with experience. You have to learn to push right up to that point and then take a little break to let your body reset.
Big difference if you're trying to squat 500 pounds for your workout or 225, if you're doing belt squats vs. low bar squats, etc.
I generally know when I'm not getting enough rest because I have brain fog, I'm irritable, I'm waking up a lot in the middle of the night, my appetite is in overdrive (relative to normal eating behavior), general lethargy, weights starting to feel super heavy that shouldn't be, etc. All or some of those in some combination. If that is happening I know I am not giving myself adequate recovery time.
The trick is not getting to that point, and that just comes with experience. You have to learn to push right up to that point and then take a little break to let your body reset.
How do y'all get back into your strength program after being sick and missing a week? Perhaps start at 60-70% for a couple workouts and then resume the training program?
In my experience, if I only miss a week I can usually pick up where I left off.
Now, if I am sick sick, like fever, not eating, etc. and I've lost some bodyweight, I usually do a squat/bench day and then a deadlift/OHP day around the percentages you mentioned at reduced volume. So instead of a 5x5 I'd do a 3x5, or instead of a 5x10 a 3x10 for barbell work. Then maybe some bodyweight or dumbbell stuff.
Now, if I am sick sick, like fever, not eating, etc. and I've lost some bodyweight, I usually do a squat/bench day and then a deadlift/OHP day around the percentages you mentioned at reduced volume. So instead of a 5x5 I'd do a 3x5, or instead of a 5x10 a 3x10 for barbell work. Then maybe some bodyweight or dumbbell stuff.
Honestly, I usually just send it. If I've been sick and out for like a week, I'd probably do a similar program but nothing with a rep range less than 6-8.
This. It's all about the intensity of your workouts and how close to failure you're really lifting. My CNS gets pretty nuked when I go heavy on squats and takes 3-4 days of recovery. Bench I can bounce back quicker but my shoulders don't love pressing more than 2x a week with one day being predominantly shoulders.
May need to turn in my man card, but I just got my Inzer belt and man this thing is stiff - def going to have to play with it to find the right spot on my deadlifts. It was pretty uncomfortable and I didn't feel like I could find the sweet spot to be able to brace without it digging in.
Do they break in at all after some wear?
Do they break in at all after some wear?
CC09LawAg said:
May need to turn in my man card, but I just got my Inzer belt and man this thing is stiff - def going to have to play with it to find the right spot on my deadlifts. It was pretty uncomfortable and I didn't feel like I could find the sweet spot to be able to brace without it digging in.
Do they break in at all after some wear?
It does break in. Mine was stiff out of the box as well. I had trouble getting the end tip through the keeper loop the first couple of times.
I also had bruises on my abdomen after the first use. Talk about turning in my man card. I loosened by one notch and rotated the belt slightly so the buckle was centered. Made a big difference in where the belt applied pressure when I braced.
Yes they do break in. I couldn't tell you how long it takes, as the one I use I've had for probably a little over 30 years, so I don't remember. But it will get better.
Nothing groundbreaking but I did see this
That's a classic bro-split, so, lets say you are hitting legs, you aren't hitting them hard every other day (or something like that).
If you are getting enough calories to sustain that, and you aren't feeling like sheet, then good for you!
You will know when you aren't resting enough. You can feeling it in your nervous system. (Note I'm specifically talking about the big heavy compounds..the smaller isolation muscles are different).
If you are getting enough calories to sustain that, and you aren't feeling like sheet, then good for you!
You will know when you aren't resting enough. You can feeling it in your nervous system. (Note I'm specifically talking about the big heavy compounds..the smaller isolation muscles are different).
Woof. This is what I mean. Great for you for keeping this kind of pace.
I just can't (ie, I don't want) to do more than 3x a week. It will take up just too much time that I want to spend doing other things.
Besides, most "experts" say that unless you are hyper focused on certain goals, 3x a week will get you looking good and feeling good.
I just can't (ie, I don't want) to do more than 3x a week. It will take up just too much time that I want to spend doing other things.
Besides, most "experts" say that unless you are hyper focused on certain goals, 3x a week will get you looking good and feeling good.
Man, thats just it. I feel like with a 4x split, something is going to come up. Its just life. 3x is hard enough.
I gotta figure out a way to program something that isn't 5x3 for press and bench. Its just taking way too long.
I gotta figure out a way to program something that isn't 5x3 for press and bench. Its just taking way too long.
Another question for those of you who regularly cut/bulk. How do you assign your macros?
If I want to gain any weight, I'll have to eat at least 3200 calories per day. My macro split has typically been 40% protein, 25% fat and 35% carbs. At 3200 calories, that's 320 grams of protein. I can easily hit a protein goal of 320 grams with that many calories but I was wondering if I should move some toward carbs instead. Thoughts?
If I want to gain any weight, I'll have to eat at least 3200 calories per day. My macro split has typically been 40% protein, 25% fat and 35% carbs. At 3200 calories, that's 320 grams of protein. I can easily hit a protein goal of 320 grams with that many calories but I was wondering if I should move some toward carbs instead. Thoughts?
I'd shift some protein over to carbs just to provide good energy for liftingtexag06ish said:
Another question for those of you who regularly cut/bulk. How do you assign your macros?
If I want to gain any weight, I'll have to eat at least 3200 calories per day. My macro split has typically been 40% protein, 25% fat and 35% carbs. At 3200 calories, that's 320 grams of protein. I can easily hit protein goal of 320 grams with that many calories but I was wondering if I should move some toward carbs instead. Thoughts?
Most of the research I've done says 1g of protein per pound of goal body weight. No benefit going beyond that.
5 sets of 3 taking too long?
How much rest are you doing? It may just be time to back off the weight and try to go to a 5x5 with less rest or something. I can't think of a rep scheme that would move much faster than a 5x3.
Or maybe start supersetting your bench with one of your accessories to shave time off there.
How much rest are you doing? It may just be time to back off the weight and try to go to a 5x5 with less rest or something. I can't think of a rep scheme that would move much faster than a 5x3.
Or maybe start supersetting your bench with one of your accessories to shave time off there.
On days I'm not going heavy, I switch to a 3x5 format on squat and bench. Granted I have 3 warmup sets on bench and 4 warmup sets on squats, but I keep rest to about 1.5-2mins until working sets and it helps cut down on time. Working sets I rest 3 for bench and 3-4.5 on squats, for those rep ranges.
I typically do 3 warm up sets, 3 working sets, then 5 sets of volume work (5x5, 5x10, 10x5), then 2 to 3 accessory exercises at 25-50 reps each and my workouts generally take me right at one hour.
I superset pull-ups or chin ups on upper body days and then superset whatever accessories I have programmed.
I superset pull-ups or chin ups on upper body days and then superset whatever accessories I have programmed.
Yeah, I need to back off the weight and switch to some volume and work back up. To get the reps, Im resting 5 minutes (sometimes at least).
Is there some good programming literature that you use for this?
I don't know whether to switch to a 5x5, 3x5 (or 3x5 with accessories), or even do a 8/5/2 or 5/3/1.
(Note that this is for OHP and Bench...Squat, I still have some room to run putting 5 lbs a week on the bar for a 3x5).
Is there some good programming literature that you use for this?
I don't know whether to switch to a 5x5, 3x5 (or 3x5 with accessories), or even do a 8/5/2 or 5/3/1.
(Note that this is for OHP and Bench...Squat, I still have some room to run putting 5 lbs a week on the bar for a 3x5).
Like True said, 1 gram of protein per pound of body weight (you can even go lower to lean body mass, but not sure you need to worry about that), fill in with mostly carbs after that. A little fat, but keep that in check.
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