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[Brolic Gaoler]

With the Juggernaut Method, Chad Wesley Smith's alteration of 5/3/1, he recommends cutting assistance work volume in half. So if you do 50 pull-ups, do 25. If you do Boring but Big squats 5x10 try 3x8 for the same weight, and so forth.

It's not quite like Wendler's 5/3/1 recommendations but it makes sense to me. It's not like Wendler hasn't played with a dozen different variations of his own program, either! It sounds like a decent rule of thumb if you are still itching to do more but not wanting to overdo it at the same time.

I may try that. Can't hurt to give it a shot.

And yeah, the more I read from wendler the more it's clear he plays around with the formula.

I'll experiment myself a bit when I get comfortable. Atm I'm pretty strict on the program, although I did add in dips to my kroc rows on bench day and shrugs with lateral raises to my press day. I cut the sets back for those extra assistance work though.

 

[MjFrancis]

Jim Wendler did a Livespill on the T-Nation site where he suggested a three-day-a-week split where you squatted at deload levels Monday and Wednesday and did 5/3/1 squats on Friday.

I was always interested in trying that one, I just never got around to it.

5/3/1 Full Body Training: Squat, Press, Pull
by Jim Wendler - 08/01/2011

---

Two Livespill quotes from Wendler:

I never compromise my ideals, my programs or my work. If you don't want to do it, that's fine.

I am not a fan of training without some sort of specific guideline as I feel that it doesn't make you great. I have tried it.

 

[HarryHengst]

Also, dairy without fat tastes terrible. And i really do not see any point in eating non-fat food. No carb food i can understood, but that fear of fats is just dumb.

 

[gdt]

Hmm, how many protein shakes are you guys mixing a day? Yesterday, I had a 16oz with 2 scoops (35 grams of protein), but that filled me almost to bursting, and then I didn't have to eat for like 6 hours. But that was alot of milk. I want to switch to water, but I can't imagine it will taste all that good :/.

Should I do 2 separate 8oz shakes? Or just down that major one?

I did an 8oz one after the gym (around 10:30am), and now I can feel the hunger coming on a bit.

 

[low-G]

Hmm, how many protein shakes are you guys mixing a day? Yesterday, I had a 16oz with 2 scoops (35 grams of protein), but that filled me almost to bursting, and then I didn't have to eat for like 6 hours. But that was alot of milk. I want to switch to water, but I can't imagine it will taste all that good :/.

Should I do 2 separate 8oz shakes? Or just down that major one?

I did an 8oz one after the gym (around 10:30am), and now I can feel the hunger coming on a bit.

I might be going a little high but I consumed 59g protein in one post workout drink (2 scoops, 1 cup milk, counting the protein in the skim plus milk too) and I felt very full but it felt very good. About 350 cal.

Also, I'm 6'3" ~240 lbs (some of it is fat though)

Have you ever tried something like Phillips Colon Health?

No I never have

 

[kevo_huevo]

Speaking of Greek Yogurt, Trader Joe's sells some that's affordable and delicious

yes. im glad the tjs near my place finally started carrying vanilla bean a couple of weeks ago. i was getting tired of honey (blueberry and pomegranate just tasted too much like yoplait/dannon for my liking).

 

[Brolic Gaoler]

Jim Wendler did a Livespill on the T-Nation site where he suggested a three-day-a-week split where you squatted at deload levels Monday and Wednesday and did 5/3/1 squats on Friday.

I was always interested in trying that one, I just never got around to it.

5/3/1 Full Body Training: Squat, Press, Pull
by Jim Wendler - 08/01/2011

---

Two Livespill quotes from Wendler:

Yeah, I think he's doing a variation of that atm (well pre surgery) looking at his training log. He switches it up a lot though, but always stays at the core of 5/3/1.

Basically he's just switching around assistance work, which to him isn't the emphasis/important anyway. Which is why I love this program so much. Once you stop caring about the extra shit so much and do what needs to be done for progression you're pretty much free.

 

[entremet]

Hmm, how many protein shakes are you guys mixing a day? Yesterday, I had a 16oz with 2 scoops (35 grams of protein), but that filled me almost to bursting, and then I didn't have to eat for like 6 hours. But that was alot of milk. I want to switch to water, but I can't imagine it will taste all that good :/.

Should I do 2 separate 8oz shakes? Or just down that major one?

I did an 8oz one after the gym (around 10:30am), and now I can feel the hunger coming on a bit.

I keep it to one big post workout shake. I personally hate shakes. I try to go for real food as much as possible, but that can be cost prohibitive. I just drink them for the extra protein.

I remember the EAD sponsored Body for Life program that recommended 3 shakes a day plus three meals. I like EAD products, but it's funny how they hawked their shakes for that program.

 

[Brolic Gaoler]

I keep it to one big post workout shake. I personally hate shakes. I just drink them for the extra protein.

I remember the EAD sponsored Body for Life program that recommended 3 shakes a day plus three meals.

EAS and they still do.

 

[Petrie]

I keep it to one big post workout shake. I personally hate shakes. I try to go for real food as much as possible, but that can be cost prohibitive. I just drink them for the extra protein.

I remember the EAD sponsored Body for Life program that recommended 3 shakes a day plus three meals. I like EAD products, but it's funny how they hawked their shakes for that program.

Well of course they're going to tell you to have as many shakes as they can convince you to. To suggest otherwise is silly.

 

[SeanR1221]

Hmm, how many protein shakes are you guys mixing a day? Yesterday, I had a 16oz with 2 scoops (35 grams of protein), but that filled me almost to bursting, and then I didn't have to eat for like 6 hours. But that was alot of milk. I want to switch to water, but I can't imagine it will taste all that good :/.

Should I do 2 separate 8oz shakes? Or just down that major one?

I did an 8oz one after the gym (around 10:30am), and now I can feel the hunger coming on a bit.

I have a scoop worth 27g of protein. Mix one with my morning coffee and one with a little water post workout (or dinner on rest days).

Sometimes I mix it with peanut butter and eat it dry.

 

[entremet]

EAS and they still do.

EAS, right. LOL. Yeah. That's the gamer in me making that mistake.

That's the program that got in me weightlifting years ago. Then I took a took 8 years off. *sighs* Looking back, it had decent fundamentals. Progressive overload, focus on big compound movements, intensity. The program favored dumbbells for beginners, and it got me addicted to DB presses.

I was in college at the time and I definitely could not afford Myoplex.

Then two years ago, thanks to this thread, I started doing SS and squatting, pressing, and deadlifting.

 

[lenovox1]

Expensive but packs a lot of protein. Chobani plain is 18g protein, Fage plain 2% is 20grams of protien. I buy plain Fage or Chobani and add walnuts, almonds and raisin. I also used to break up Kashi honey almond flax seed bars and put them in there, adds a little more flavor. I love greek yogurt, worth the expense IMO.

Greek yogurt is the only yogurt I will eat. All the other stuff, like Yoplait, is like candy it has so much sugar.

If you're worried about the expense, you can make you're own "Greek" (strained) yogurt by placing plain yogurt in a strainer lined with cheese cloth (a really thick paper towel or dish towel will do), and leaving it in a bowl overnight. You can add a pinch of salt to help draw the whey out.

 

[Ashhong]

Hmm, how many protein shakes are you guys mixing a day? Yesterday, I had a 16oz with 2 scoops (35 grams of protein), but that filled me almost to bursting, and then I didn't have to eat for like 6 hours. But that was alot of milk. I want to switch to water, but I can't imagine it will taste all that good :/.

Should I do 2 separate 8oz shakes? Or just down that major one?

I did an 8oz one after the gym (around 10:30am), and now I can feel the hunger coming on a bit.

I don't have specific protein/calorie values at the moment but I just do 1 a day, of course after the workout if its a workout day. I do about 12oz shake containing 1 scoop, maybe 3oz of milk, 2 spoonfulls of peanut butter, 2 scoops of oatmeal, half a banana, some ice and water to fill up the cup. It's so gooooood

 

[cuevas. PhD.]

Jim Wendler did a Livespill on the T-Nation site where he suggested a three-day-a-week split where you squatted at deload levels Monday and Wednesday and did 5/3/1 squats on Friday.

I was always interested in trying that one, I just never got around to it.

5/3/1 Full Body Training: Squat, Press, Pull
by Jim Wendler - 08/01/2011

---

Two Livespill quotes from Wendler:

Madcow and advanced stronglifts 5x5 both also have light squat days built in, I think that's a feature you'll find in most programs that are aimed at post-intermediate training.

 

[Lasthope106]

Not a good workout today. Not feeling it. Went up 5 lbs on both Deadlifts and Squats to 255 lbs but somehow I don't feel good. Don't really feel confident in the form I had doing both. Maybe I'm just being an emo bitch. What say you FitnessGAF?

 

[deadbeef]

Not a good workout today. Not feeling it. Went up 5 lbs on both Deadlifts and Squats to 255 lbs but somehow I don't feel good. Don't really feel confident in the form I had doing both. Maybe I'm just being an emo bitch. What say you FitnessGAF?

Shake it off. You know how many people _didn't_ go the gym today?

 

[cuevas. PhD.]

Not a good workout today. Not feeling it. Went up 5 lbs on both Deadlifts and Squats to 255 lbs but somehow I don't feel good. Don't really feel confident in the form I had doing both. Maybe I'm just being an emo bitch. What say you FitnessGAF?

Eat right today and your next workout will be easier.

 

[Mully]

AWWW Yeah motha fuckers!!! Squatted 375 today. Get at me fuckers.

 

[Petrie]

I fucking hate being sick. Sore throat and exhausted yesterday all day, today feel somewhat better, but body is still beat. Having to fight the urge to go to the gym regardless, knowing the rest will be better for me than any workout I might have today.

 

[Lasthope106]

AWWW Yeah motha fuckers!!! Squatted 375 today. Get at me fuckers.

Good job man! How tall are you and how much do you weight? 375 seems like an unreachable goal for me right now, but I'm set on passing 300 lbs this year.

 

[childplease]

Looking to buy a squat rack tomorrow.

What are some good options on squat racks I can just load up to a pick up tomorrow from say Sears, dicks sporting goods etc.

Looking to spend up to 400 dollars. Will get a good set of Olympic weights to go along with it.

 

[rage1973]

AWWW Yeah motha fuckers!!! Squatted 375 today. Get at me fuckers.

Nice is that a 1RM?

 

[Slurmer]

im considering trying p90x with the leangains IF diet. Would anyone advise against this? Has anyone tried the combination?

 

[parrotbeak]

Nice is that a 1RM?

He probably did it 5x20 or some ridic shit.

 

[MjFrancis]

Leangains without the training program is just intermittent fasting. The Leangains protocol is purposefully centered around eating the majority of the day's calories in a window after heavy resistance training. P90x is not heavy resistance training.

But would I advise against P90X + IF? I would never consider it, but for a fat loss regimen it would probably work well.

 

[ezrarh]

Ah I just realized I've been taking expired fish oil pills. I was using a new bottle for a while then switched to this a few months back after I found it in my cupboard. Didn't think to look at the expiration date. Nothing bad has happened but the effectiveness of it is probably reduced. Oh well, time to get a new bottle.

 

[IceCold]

Why is it annoying? Also, how long was the wait between sets for any 1 of the 6 guys? Were they pushing through it quickly, or just hanging out?

Not sure, I wasn't really paying attention to them. But it was long since they kept talking and fooling around. The gym I go to has around 9 leg press machines. They could have used 3 of them with 2 people each and finished much faster their sets.

 

[Petrie]

Not sure, I wasn't really paying attention to them. But it was long since they kept talking and fooling around. The gym I go to has around 9 leg press machines. They could have used 3 of them with 2 people each and finished much faster their sets.

Yeah, we have a few guys at my gym who come in groups like that to bro it up, though a lot of them are trainers who I imagine just spend too much time in the gym in general. Oh well.

 

[GBONZZZZ]

Hey everybody, this is my first post in here and I'm hoping to get some help. I'm not a beginner in working out, however I am looking for a new routine where I can be independent. My friend who I go with now have conflicting work schedules and I'm going to need to start going on my own for a while. So, I'm looking for a good routine that doesn't require needing spots (for chest etc.)

Age: 20
Height: 5'7
Weight: 135
Goal: 145-155? (doesn't really matter)
Current Training Schedule: 4-5 days a week, I usually do this:
Monday- Chest
Tuesday- Biceps/Triceps
Wednesday- Shoulders/Back
Thursday- Legs
Sometimes I separate my Biceps/Triceps and Shoulders/Back, but most times they are together in the same day.
Current Training Equipment Available: Pretty much anything.

 

[Petrie]

Hey everybody, this is my first post in here and I'm hoping to get some help. I'm not a beginner in working out, however I am looking for a new routine where I can be independent. My friend who I go with now have conflicting work schedules and I'm going to need to start going on my own for a while. So, I'm looking for a good routine that doesn't require needing spots (for chest etc.)

Age: 20
Height: 5'7
Weight: 135
Goal: 145-155? (doesn't really matter)
Current Training Schedule: 4-5 days a week, I usually do this:
Monday- Chest
Tuesday- Biceps/Triceps
Wednesday- Shoulders/Back
Thursday- Legs
Sometimes I separate my Biceps/Triceps and Shoulders/Back, but most times they are together in the same day.
Current Training Equipment Available: Pretty much anything.

Why not just hit the beginner program in the OP? How advanced are your lifts? Since you aren't going to failure not having a spotter should not be a problem.

 

[GBONZZZZ]

Why not just hit the beginner program in the OP? How advanced are your lifts? Since you aren't going to failure not having a spotter should not be a problem.

They're nothing too advanced, I can probably try out the one in the OP, I was just curious to see what others recommended.

 

[entremet]

Hey everybody, this is my first post in here and I'm hoping to get some help. I'm not a beginner in working out, however I am looking for a new routine where I can be independent. My friend who I go with now have conflicting work schedules and I'm going to need to start going on my own for a while. So, I'm looking for a good routine that doesn't require needing spots (for chest etc.)

Age: 20
Height: 5'7
Weight: 135
Goal: 145-155? (doesn't really matter)
Current Training Schedule: 4-5 days a week, I usually do this:
Monday- Chest
Tuesday- Biceps/Triceps
Wednesday- Shoulders/Back
Thursday- Legs
Sometimes I separate my Biceps/Triceps and Shoulders/Back, but most times they are together in the same day.
Current Training Equipment Available: Pretty much anything.

If you want to put on some mass you will need to be working on those legs more than once a week. The beginner program in the op will take care of that nicely.

 

[Petrie]

They're nothing too advanced, I can probably try out the one in the OP, I was just curious to see what others recommended.

Just about everyone here is going to tell you the same thing, and that's that unless you are more advanced as a lifter, a program like the beginner OP one is going to give you the best bang for your buck when it comes to gains. The OP has been painstakingly put together for that purpose.

 

[GBONZZZZ]

Thanks for the help guys, I'll give it a try!

 

[rando14]

Fuck, overhead press be hurtin' my back and wrists.

 

[Brolic Gaoler]

Fuck, overhead press be hurtin' my back and wrists.

That shouldn't be happening. How are they hurting?

 

[rando14]

That shouldn't be happening. How are they hurting?

They don't hurt now but immediately after they do. I think I might be curving my back too much when I do the pressing, maybe I should lower the weight.

As for the wrists, I can't seem to help but roll my wrists back. Do you consciously keep your wrists forward when you press?

 

[Brolic Gaoler]

They don't hurt now but immediately after they do. I think I might be curving my back too much when I do the pressing, maybe I should lower the weight.

As for the wrists, I can't seem to help but roll my wrists back. Do you consciously keep your wrists forward when you press?

I believe I keep my wrists in line with my forearms after I lock out at the first extension. I can't recall atm though.

 

[balddemon]

Wow my chest fucking hurts, and has for almost a week. Haven't done shit in that timeframe, until today. Pushups actually made my chest feel much better, but it's back to hurting lol.

Not DOMS, it's a very sharp pain that lances through my pec to my shoulder blade. Might have something to do with how I sit on my couch while on the computer. But it hurts like a mofo.

 

[Timedog]

This is the best reaction ever to hitting a new PR

 

[Mecha_Infantry]

How's everyones supplement stack?

Mine currently is:

-BCAA (Some random cheap shit)
-Creatine (Kre-Aklyn)
-Weight Gainer (Optimum Nutrition)

and that's that. I want to maybe start using some Glutimine, but the costs just keep piling up! Might do another cycle of pro-hormones but my hairline is high enough ...so I think more chicken for breakfast and a high intensity training methods will get me to my final competition size

Also one more question on the cardio side. But before I ask, H.I.I.T is out of the question. Full stop! I am thinking about getting a machine for home, but because of my weight it's a bit difficult. So I was looking at putting some decent money (about 300 pounds) on a good upright indoor bike. I really wanted a treadmill but since I'm on the 250lbs barrier, most of the normal home ones don't recommend using them at my weight.

So L.S.D on a bike for about an hour a day will be my goal. I'm at about 22% b.f at the moment with barely any cardio, excessive carbs and the weight gain. So hopefully my 1st month will bring me down by 2%. Sound good?

 

[Mecha_Infantry]

Fuck, overhead press be hurtin' my back and wrists.

My whole routine has gone strictly bodybuilding in my older age. I used to do a lot of OHP, but with my bendy back it looked like I was doing the limbo under the bar.

So I decided to do seated militaries, with heavy wrist straps. (dumbells are better though!)

 

[Enco]

This is the best reaction ever to hitting a new PR

Thank god I haven't seen someone like that in my gym :lol

 

[X-Frame]

How's everyones supplement stack?

Mine currently is:

-BCAA (Some random cheap shit)
-Creatine (Kre-Aklyn)
-Weight Gainer (Optimum Nutrition)

and that's that. I want to maybe start using some Glutimine, but the costs just keep piling up! Might do another cycle of pro-hormones but my hairline is high enough ...so I think more chicken for breakfast and a high intensity training methods will get me to my final competition size

Also one more question on the cardio side. But before I ask, H.I.I.T is out of the question. Full stop! I am thinking about getting a machine for home, but because of my weight it's a bit difficult. So I was looking at putting some decent money (about 300 pounds) on a good upright indoor bike. I really wanted a treadmill but since I'm on the 250lbs barrier, most of the normal home ones don't recommend using them at my weight.

So L.S.D on a bike for about an hour a day will be my goal. I'm at about 22% b.f at the moment with barely any cardio, excessive carbs and the weight gain. So hopefully my 1st month will bring me down by 2%. Sound good?

I follow the KISS principle with supplements. All-Natural multi-vitamin, ZMA, Vitamin D, Super Enzymes, and Whey. I might look into probiotics if I can find something of quality for a reasonable price, and BCAA's as well but that's about it.

This bike might be a bit over your budget, and I know they had a lot of sales about a month back but I keep hearing great things about Airdyne bikes.

Schwinn Airdyne Ad2

Maybe the UK Amazon store has something different.

 

[BlueScrote]

I love the way my body feels the day after Deadlifts.

This is the best reaction ever to hitting a new PR

I think that this was posted in the last thread too. He has a couple of amusing videos.

http://www.youtube.com/watch?v=LAl95iEcJl4&feature=related

http://www.youtube.com/watch?v=nmjExKeUVaY&feature=related

 

[entremet]

How's everyones supplement stack?

Mine currently is:

-BCAA (Some random cheap shit)
-Creatine (Kre-Aklyn)
-Weight Gainer (Optimum Nutrition)

and that's that. I want to maybe start using some Glutimine, but the costs just keep piling up! Might do another cycle of pro-hormones but my hairline is high enough ...so I think more chicken for breakfast and a high intensity training methods will get me to my final competition size

Also one more question on the cardio side. But before I ask, H.I.I.T is out of the question. Full stop! I am thinking about getting a machine for home, but because of my weight it's a bit difficult. So I was looking at putting some decent money (about 300 pounds) on a good upright indoor bike. I really wanted a treadmill but since I'm on the 250lbs barrier, most of the normal home ones don't recommend using them at my weight.

So L.S.D on a bike for about an hour a day will be my goal. I'm at about 22% b.f at the moment with barely any cardio, excessive carbs and the weight gain. So hopefully my 1st month will bring me down by 2%. Sound good?

Just whey, fish oil and vitamin D.

 

[Brolic Gaoler]

My whole routine has gone strictly bodybuilding in my older age. I used to do a lot of OHP, but with my bendy back it looked like I was doing the limbo under the bar.

So I decided to do seated militaries, with heavy wrist straps. (dumbells are better though!)

How old are you?

 

[Petrie]

How old are you?

Wondering the same thing. Can't imagine too many GAFers are old enough where they shouldn't be doing the big lifts.

 

[gdt]

Any easy recipes for whey protein in water? Ideally, I want to cut out the milk (I am trying to lose weight, after all).

A water shake doesn't sound too tasty :/.