I've gotten as low as 14% but no abs. I'm curious to see what 10% looks like.
***Weightlifting Thread***
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Last: 1 day ago by Tex117
Like, you got a Dexa scan to know you were at 14?
Either way, good luck! I had to cut down absolutely crazy far to see my abs the first time. Then I put on some good muscle on a bulk. When I cut again, I didn't have to go down near as far to see my abs.
Anyway, good luck on the goal!
Either way, good luck! I had to cut down absolutely crazy far to see my abs the first time. Then I put on some good muscle on a bulk. When I cut again, I didn't have to go down near as far to see my abs.
Anyway, good luck on the goal!
I used to think I was 14-15% BF but my dexa scan reveled the truth
Hit a new PB on bench press today. Previous 1 rep max was 250. And that was before a big regression after a vacation and a break.
Been doing 205 5x5 for a few weeks.
Today did a warm up of:
135 x 5
205 x 3
230 x 1
And then went for 255. Got it and felt way too good.
Decided to try for 260 and nailed it. So I'm assuming I could have gotten a bit more had I warmed up differently and didn't go for the 255 before. Very pleased with the progress!
Been doing 205 5x5 for a few weeks.
Today did a warm up of:
135 x 5
205 x 3
230 x 1
And then went for 255. Got it and felt way too good.
Decided to try for 260 and nailed it. So I'm assuming I could have gotten a bit more had I warmed up differently and didn't go for the 255 before. Very pleased with the progress!
Excellent job! Maybe the vacation/break helped you recover or…. You were just sandbagging this whole time.
Either way, congratulations
Either way, congratulations
Nice work!
So close to slapping that 25 pound plate on for 275! That'll feel good when you get it.
So close to slapping that 25 pound plate on for 275! That'll feel good when you get it.
Question re: overhead press…
For some reason, I feel like I feel it way more in my side delts than my front delts.
Am I not stacking the lift properly? I feel like I push it up from under my chin, move my head back, and then push my head back through the window when the bar clears.
It just never feels like my front delts are ever on fire after doing them. I'm thinking maybe I need to try to lower the weight and do some higher rep work and see if that might help target it or figure it out?
Any ideas?
For some reason, I feel like I feel it way more in my side delts than my front delts.
Am I not stacking the lift properly? I feel like I push it up from under my chin, move my head back, and then push my head back through the window when the bar clears.
It just never feels like my front delts are ever on fire after doing them. I'm thinking maybe I need to try to lower the weight and do some higher rep work and see if that might help target it or figure it out?
Any ideas?
How's your hand positioning on the bar? Are you really wide in your grip or pretty narrow?
If you're pretty strong on bench press, you may just have really strong front delts and they're not getting fatigue at the same rate as your side/lateral
If you're pretty strong on bench press, you may just have really strong front delts and they're not getting fatigue at the same rate as your side/lateral
Grip is pretty narrow I think - I have the base of my thumbnail lined up with where the knurling begins before I close my hand around the bar.
I think that may be it - I may just be neglecting my side delt. Gonna throw in an extra day of lateral raises at the end of my workout I think. Maybe do one day dumbbell and one day cables.
I think that may be it - I may just be neglecting my side delt. Gonna throw in an extra day of lateral raises at the end of my workout I think. Maybe do one day dumbbell and one day cables.
That grip still seems wide, at least by what I have been taught. Obviously bars are all different but I typically use the beginning of the knurling as a marker for my outer hand, using my pinky and pad of my hand to grab.
Yes, DEXA scan 14%.
I think not having visible abs at 14% was a result of the fact that my body is still in recomposition mode after being 325lb.
At this point at 19% actually looks better than I did at 14%.
I think not having visible abs at 14% was a result of the fact that my body is still in recomposition mode after being 325lb.
At this point at 19% actually looks better than I did at 14%.
This is the good stuff right here.
I've always assumed my abs aren't visible unless I'm around 12-15% BF but my dexa put me at 17% with a visible 6 pack. I'm assuming genetics plays a factor in how you carry your BF.
Genetics likely do play a part and there is only one way to find out!
My plan is to stay in a deficit until I get to 185lb or below for 3 weeks and go in for a DEXA to see where my BF% is.
My plan is to stay in a deficit until I get to 185lb or below for 3 weeks and go in for a DEXA to see where my BF% is.
ttha_aggie_09 said:
I've always assumed my abs aren't visible unless I'm around 12-15% BF but my dexa put me at 17% with a visible 6 pack. I'm assuming genetics plays a factor in how you carry your BF.
Got no excuses now!
After listening to Hoose's pep talk, f the abs, bring on my PR on bench.
You can always get skinny when you're old. Now's your time to shine!
I like it
495 on sumo deadlift today.
440 felt good and that was a PR so I just sent it. I clearly didn't learn anything from tweaking my back.
440 felt good and that was a PR so I just sent it. I clearly didn't learn anything from tweaking my back.
CC09LawAg said:
I'd give yourself a good deload - maybe more than the 10% it recommends across the board, to where you'll be back to your current maxes in about 2 months time.
At the six month mark, if you're still plateauing, maybe switch programs. Another alternative is to decrease the weight jumps from 5/10 pounds to 2.5/5 pounds.
Microloading seems to have done some good. When you gave this advice I had just failed 255 two workouts in a row. 8 weeks after the big deload I just hit 255 on squat, and did 190 on BP last week. Gonna keep going! Thanks!
Nice work man!
Deloads really helped me get my squat depth where it needed to be. When I push the lighter weights I know I can try to get down that extra inch or two and then over time it becomes habit.
Deloads really helped me get my squat depth where it needed to be. When I push the lighter weights I know I can try to get down that extra inch or two and then over time it becomes habit.
How are you guys programming intermediate squats?
Presently, I run a modified version of a Heavy, Light, Medium. I do 3x5 on Tuesday then, on Saturday, I do 1 set at 90% of what I did on Tuesday, then do 2 sets of of what I did on Tuesday plus 5 pounds. (Saturday, I was squatting 300). The following Tuesday, I do a 3x5 of the heavier weight I did on Saturday.
On Saturday, I pulled a muscle in my lower back. Been nuking with Advil, but I'm going to go ahead and take a light deload week. And get back to it next week.
I'll probably reset a little bit. Might go back to 275 and work my way back up. Regardless, I think the easy gains of 5lbs a week isn't going to last much longer.
Thoughts?
Presently, I run a modified version of a Heavy, Light, Medium. I do 3x5 on Tuesday then, on Saturday, I do 1 set at 90% of what I did on Tuesday, then do 2 sets of of what I did on Tuesday plus 5 pounds. (Saturday, I was squatting 300). The following Tuesday, I do a 3x5 of the heavier weight I did on Saturday.
On Saturday, I pulled a muscle in my lower back. Been nuking with Advil, but I'm going to go ahead and take a light deload week. And get back to it next week.
I'll probably reset a little bit. Might go back to 275 and work my way back up. Regardless, I think the easy gains of 5lbs a week isn't going to last much longer.
Thoughts?
What has worked for me recently:
3/5/1 template. Week 1 is 3x3, week 2 is 3x5, week 3 is 1x5,1x3,1x1.
Week 1 is 70%/80%/90% of my training max, week 2 is 65%/75%/85%, then week 3 is 75%/85%/95%.
I do those low bar squat. Then I followed it up with a 5x10 of high bar, heel elevated squats at 50%/45%/55% of my training max.
So I'm getting the heavy weight stimulus from the low bar squat combined with lower weight but good volume on high bar squats.
Edit to add - if I'm able to complete all reps, I bump my training max up 10 pounds monthly.
3/5/1 template. Week 1 is 3x3, week 2 is 3x5, week 3 is 1x5,1x3,1x1.
Week 1 is 70%/80%/90% of my training max, week 2 is 65%/75%/85%, then week 3 is 75%/85%/95%.
I do those low bar squat. Then I followed it up with a 5x10 of high bar, heel elevated squats at 50%/45%/55% of my training max.
So I'm getting the heavy weight stimulus from the low bar squat combined with lower weight but good volume on high bar squats.
Edit to add - if I'm able to complete all reps, I bump my training max up 10 pounds monthly.
Tex117 said:
I'll probably reset a little bit. Might go back to 275 and work my way back up. Regardless, I think the easy gains of 5lbs a week isn't going to last much longer.
Also to add, this is almost exactly where I had to start switching my programming. I tried going Madcow and added on a little but didn't get over the hump till I started 5/3/1.
Quote:
What has worked for me recently:
3/5/1 template. Week 1 is 3x3, week 2 is 3x5, week 3 is 1x5,1x3,1x1.
Week 1 is 70%/80%/90% of my training max, week 2 is 65%/75%/85%, then week 3 is 75%/85%/95%.
I do those low bar squat. Then I followed it up with a 5x10 of high bar, heel elevated squats at 50%/45%/55% of my training max.
So I'm getting the heavy weight stimulus from the low bar squat combined with lower weight but good volume on high bar squats.
Edit to add - if I'm able to complete all reps, I bump my training max up 10 pounds monthly.
Quote:Quote:
I'll probably reset a little bit. Might go back to 275 and work my way back up. Regardless, I think the easy gains of 5lbs a week isn't going to last much longer.
Also to add, this is almost exactly where I had to start switching my programming. I tried going Madcow and added on a little but didn't get over the hump till I started 5/3/1.
Thanks for the input. Have you tried any of the top set/back offs type? Like, hit something heavy for 2x3 or even a 1x3, then hit a 2x5 or a 2x8?
My goal is modest. If my work weight is generally hanging around 315, then I'm a very happy camper.
That said... I like your program! Are you using your 1RM as a traning max?
CC09LawAg said:
What has worked for me recently:
3/5/1 template. Week 1 is 3x3, week 2 is 3x5, week 3 is 1x5,1x3,1x1.
Week 1 is 70%/80%/90% of my training max, week 2 is 65%/75%/85%, then week 3 is 75%/85%/95%.
I do those low bar squat. Then I followed it up with a 5x10 of high bar, heel elevated squats at 50%/45%/55% of my training max.
So I'm getting the heavy weight stimulus from the low bar squat combined with lower weight but good volume on high bar squats.
Edit to add - if I'm able to complete all reps, I bump my training max up 10 pounds monthly.
This is basically what we are doing now. Just finished round one and starting round 2 this week (2-3 rounds before a deload).
Week 1:
3 warmups (40, 50, 60% of TM)
3x3 work sets (70, 80, 90% of TM)
1x1 of training max (somewhere between 100 - 110 %)
Back off set of the first work set (70%) for reps, max of around 12 but stopping short of failure.
Week 2:
3 warmups (40, 50, 60% of TM)
3x5 work sets (65, 75, 85% of TM)
Skip the TM single
Back off set of the first work set (65%) for reps, max of around 12 but stopping short of failure.
Week 3:
3 warmups (40, 50, 60% of TM)
3x5, 3, 1 work sets (75, 85, 95% of TM)
1x1 of training max (somewhere between 100 - 110 %) - try to do something heavier than week 1
Back off set of the first work set (75%) for reps, max of around 12 but stopping short of failure.
Only squating once a week. Follow the above up with belt squats, glute ham raises, and reverse hypers (I do these twice a week now on squat and deadlift day).
Tex117 said:
Thanks for the input. Have you tried any of the top set/back offs type? Like, hit something heavy for 2x3 or even a 1x3, then hit a 2x5 or a 2x8?
My goal is modest. If my work weight is generally hanging around 315, then I'm a very happy camper.
That said... I like your program! Are you using your 1RM as a traning max?
I have not - but that is basically what I'm doing with my three working sets and then 5 sets after, I think.
I am currently using 85% of my 1RM as my training max - I tried 90% previously but I got burned out too quick, I find as an older lifter the 85% gives me a little more runway. And more wiggle room on the weeks I feel like crap.
My goal is to not miss reps and to keep grinding so I'd rather err on the side of a little below, I'll make it back up in a month.
CC09LawAg said:Tex117 said:Quote:
What has worked for me recently:
3/5/1 template. Week 1 is 3x3, week 2 is 3x5, week 3 is 1x5,1x3,1x1.
Week 1 is 70%/80%/90% of my training max, week 2 is 65%/75%/85%, then week 3 is 75%/85%/95%.
I do those low bar squat. Then I followed it up with a 5x10 of high bar, heel elevated squats at 50%/45%/55% of my training max.
So I'm getting the heavy weight stimulus from the low bar squat combined with lower weight but good volume on high bar squats.
Edit to add - if I'm able to complete all reps, I bump my training max up 10 pounds monthly.Quote:Quote:
I'll probably reset a little bit. Might go back to 275 and work my way back up. Regardless, I think the easy gains of 5lbs a week isn't going to last much longer.
Also to add, this is almost exactly where I had to start switching my programming. I tried going Madcow and added on a little but didn't get over the hump till I started 5/3/1.
Thanks for the input. Have you tried any of the top set/back offs type? Like, hit something heavy for 2x3 or even a 1x3, then hit a 2x5 or a 2x8?
My goal is modest. If my work weight is generally hanging around 315, then I'm a very happy camper.
That said... I like your program! Are you using your 1RM as a traning max?
I have not - but that is basically what I'm doing with my three working sets and then 5 sets after, I think.
I am currently using 85% of my 1RM as my training max - I tried 90% previously but I got burned out too quick, I find as an older lifter the 85% gives me a little more runway. And more wiggle room on the weeks I feel like crap.
My goal is to not miss reps and to keep grinding so I'd rather err on the side of a little below, I'll make it back up in a month.
Yeah, you kind of are doing the back offs. I think I will do the 85% of TM as well. I'm in no hurry, nor do I have aspirations of being some great squatter. As I said. Work weight of 315 to depth (the true "goal" is 3x5 at 315, and the rest is gravy). I likely wont gain enough weight to squat any more milestones after that. (like a 365 for reps).
Let's say I can hit 315 for a Max (which I can, and that's probably conservative), what would you set the TM at?
I was kind of thinking already to just try and switch to a 3x3 for the next month or so and get to 315 for a 3x3, drop it back down to a 3x5 at something like 290 and run it back up to 315 for a 3x5.
Also, thoughts on a deload week? How do yall do it? and, just as importantly, where do you jump back in the week after?
Deload for me is just a lighter week. 3 x 5 @ 40, 50, and 60% of my TM. TM goes up each round by 5 lbs on bench and OHP and 10 lbs on squat and deadlift (for now). After a deload, I just add to my TM and keep going. I don't back off the TM unless I've hit a wall.
I'd use ~270 for your TM.
Deload week is basically whatever I feel like - I usually do 70% for 5, 80% for 3, 90% for 1, and maybe 1 of my TM if I'm feeling good.
Then a 3x5 at a low weight of either the main movement or a variation, and a 3x10 of a push/pull/abs accessory.
Sub in lat pulls for pull ups, cable rows for chin ups, DB bench for dips, etc.
Whatever joint is aching or in pain basically try to not do anything to it for that week.
Deload week is basically whatever I feel like - I usually do 70% for 5, 80% for 3, 90% for 1, and maybe 1 of my TM if I'm feeling good.
Then a 3x5 at a low weight of either the main movement or a variation, and a 3x10 of a push/pull/abs accessory.
Sub in lat pulls for pull ups, cable rows for chin ups, DB bench for dips, etc.
Whatever joint is aching or in pain basically try to not do anything to it for that week.
CC09LawAg said:
I'd use ~270 for your TM.
Deload week is basically whatever I feel like - I usually do 70% for 5, 80% for 3, 90% for 1, and maybe 1 of my TM if I'm feeling good.
Then a 3x5 at a low weight of either the main movement or a variation, and a 3x10 of a push/pull/abs accessory.
Sub in lat pulls for pull ups, cable rows for chin ups, DB bench for dips, etc.
Whatever joint is aching or in pain basically try to not do anything to it for that week.
Yup, that seems like a pretty good idea. I may go 275 (because its easier to load). And just go on up from there.
I've noticed some leg drive in my overhead press. What do y'all prefer? Strict OHP or is a little knee bend on the reps alright?
I have done push presses from time to time to try and help get past a sticking point on OHP. But, generally speaking, I don't have much knee bend on OHP. Nothing wrong with that, though, in my mind, when the weight gets heavy to try and squeeze out some reps.
I tend to use a little leg drive on the harder reps. It's all just personal preference. I would say it's technically not strict overhead press when you do that, but I'm just working out for my own benefit and not competing.
fav13andac1)c said:
I've noticed some leg drive in my overhead press. What do y'all prefer? Strict OHP or is a little knee bend on the reps alright?
I would try and limit it, but to Bam's point, its not like you are competing.
There are lots of very fine technique points with the OHP. Bar path, elbows, bouncing off your lats, etc. If you push press, you may just be using that as a way not to continue to refine the OHP technique.
That said, a push press is one exercise, a Strict or 2.0 Press (using hips to generate momentum), is another.
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