-
Hey, guest user. Hope you're enjoying NeoGAF! Have you considered registering for an account? Come join us and add your take to the daily discourse.
Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
- Start date
- Status
FallingEdge
Member
When is the last time you took a week off?
I'm an expert
Formerly worldrevolution. The only reason I am nice to anyone else is to avoid being banned.
Lean Gains asks you to ingest that much protein? Da heck kind of diet is this.. I know well the purpose and benefits of protein, but that much? I'm guessing it's asking for 1g per lb? Every day?
I'm with you, I hate canned tuna also. The smell turns me off.
They used to buy the chunk tuna (seems to be better quality), drain it, then mix in some salsa or other condiments.
Good luck with your diet.
I'm an expert
Formerly worldrevolution. The only reason I am nice to anyone else is to avoid being banned.
Sardines guys.. put some lemon on them.. yes..
FallingEdge
Member
What is 'the beginning'? A few weeks? Months? I say if it has been longer than 3-4 months, then a week off.
I started about 2 months ago. The beginning is about 2 weeks in.
Yup. 1g per lb. I weigh 220lbs at the moment so I'm eating absolutely lots of protein at the moment. I don't mind though. Gives me an excuse to eat tons and tons of meat.
FallingEdge
Member
That is pretty standard for any type of diet when it comes to lifting.
If you can make it to a gym, then go for it. If not, bodyweight exercises are fine but don't stress yourself over it.
No gym but I'll do my best to do bodyweight exercises.
Yup, 1g per pound of bodyweight. And it sounds doable until you start to try it. The only way I see it being doable is that instead of doing one protein shake a day that I do two. Otherwise, it's like 2 chicken breasts a day, or a chicken breast and a steak, every day.
FallingEdge
Member
my diet during PSMF
Take away the extra scoops of protein and substitute in eggs and cottage cheese, it isn't that hard.
D
Deleted member 12837
Unconfirmed Member
I'm thinking about switching from a SS/SL program to 5/3/1, but I'm not sure now is quite the right time.
I've posted a few times in here in the past about my hip flexor tendonitis, which I think I've finally recovered from completely past thanks to heavy foam rolling and rest. However, I basically had to restart my squats from scratch after taking 6 months off, so it's currently much lower than my other lifts. I also took about 3 months off from deadlifting, but didn't reset the weight nearly as much as with squats.
I've also been focusing more on cutting the past 3 months, which has obviously slowed my strength progress overall. Here are my numbers now:
Bench - 210x3x5 (still slowly moving up)
Deadlift - 305x1x5 (tough, but consistently moving up workout-to-workout)
OHP - 125x3x5 (just broke through a plateau, but will probably still only be moving up slowly)
Pendlay Rows - 175x3x5 (at a plateau)
Squats - 120x3x5 (easy, and consistently moving up workout-to-workout)
I'm also doing other accessory work (LTE, chin-ups, weighted dips) but the numbers for those probably aren't worth mentioning.
Should I wait until I build my squat numbers back up to where they were (around 225 when I stopped) before switching to 5/3/1?
Is there a modified version I could do until my squats catch up? Or should I just go for it?
I've posted a few times in here in the past about my hip flexor tendonitis, which I think I've finally recovered from completely past thanks to heavy foam rolling and rest. However, I basically had to restart my squats from scratch after taking 6 months off, so it's currently much lower than my other lifts. I also took about 3 months off from deadlifting, but didn't reset the weight nearly as much as with squats.
I've also been focusing more on cutting the past 3 months, which has obviously slowed my strength progress overall. Here are my numbers now:
Bench - 210x3x5 (still slowly moving up)
Deadlift - 305x1x5 (tough, but consistently moving up workout-to-workout)
OHP - 125x3x5 (just broke through a plateau, but will probably still only be moving up slowly)
Pendlay Rows - 175x3x5 (at a plateau)
Squats - 120x3x5 (easy, and consistently moving up workout-to-workout)
I'm also doing other accessory work (LTE, chin-ups, weighted dips) but the numbers for those probably aren't worth mentioning.
Should I wait until I build my squat numbers back up to where they were (around 225 when I stopped) before switching to 5/3/1?
Is there a modified version I could do until my squats catch up? Or should I just go for it?
my diet during PSMF
Take away the extra scoops of protein and substitute in eggs and cottage cheese, it isn't that hard.
Damn I should've bought ground turkey. Next time...
I'm an expert
Formerly worldrevolution. The only reason I am nice to anyone else is to avoid being banned.
Of course 1g/1lb is doable.. most likely what the majority of us who lift do. But for a cutting diet.. I dunno. Just seems like overkill to me, weightlifting or not. Fuck if I know though, if it works it works.
Nevermind totally read wrong.
Nevermind totally read wrong.
FallingEdge
Member
so good! I been eating more ground turkey than ground beef these days.
When cutting, the idea is that you need even more protein. People usually shoot around 1.2-1.5 g/lb. You need more protein to help maintain the muscle that you have. However, I have read conflicting reports regarding this. I still believe that there is much more research that can be done in this field.
I'm an expert
Formerly worldrevolution. The only reason I am nice to anyone else is to avoid being banned.
Meh.. if there's science to back it up, great. If not, I think it's a bunch of horse shit or at the very least an ESID type thing. My last cut in 2010 I barely lost muscle or mass and I sure as hell wasn't eating that much protein. I'd say the good old "at least 150g" rule is enough. But again, I don't know these plans or their goals..just talking out of my ass.
(and yes, turkey is godlike)
Brolic Gaoler
formerly Alienshogun
5/3/1 isn't all or nothing. You can do 5/3/1 on everything but squats if you want.
I'm an expert
Formerly worldrevolution. The only reason I am nice to anyone else is to avoid being banned.
There ya go.
D
Deleted member 12837
Unconfirmed Member
Interesting, I didn't know that.
Do you have any suggestions for how I could still incorporate squats into my routine outside of 5/3/1 in a more SS-like fashion, allowing me to keep moving up 5 lbs each week until I start to hit a plateau, at which point I could migrate squats to 5/3/1? Would I just stick them on to the end of 2 of my 3 sessions each week?
Brolic Gaoler
formerly Alienshogun
There is actually a squat centric template for 5/3/1 you could use. Try googling it, it should come up pretty easily. I'd pull it up but I'm on my phone.
Anton Sugar
Member
You know, I am really curious about band pull aparts. Both you and Wendler recommend them, and god knows I could use more shoulder health :-\ I've never really bought or used bands before--is there an easy way to shop for them? I have no idea what "level" of resistance to get.
Makes me feel better. So basically, .75g/lb is ideal. That puts me at a much more doable 161 grams of protein a day.
Brolic Gaoler
formerly Alienshogun
I got 2 onyx bands from EFTS and they work great. I have the other packaged up still in case I want to add bands to my bench/squat/dead down the road.
Here are the ones I got, but they were on sale.
http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=114&pid=5108
Also Ender, here.
http://www.jimwendler.com/2011/09/531-for-a-beginner/
Take a look at that, it may work for you.
Just remember to keep 1 thing always in mind. Like Wendler says "train like a body builder" and keep things symmetrical and balanced. For every push do two pulls. It's not spelled out in that template, but it should be always in your mind. Back is WAY more important than chest.
Guise, guise. I'm currently cutting and I'm trying keto for the first time. One week in and I admit I'm not feeling the best, but that's supposed to pass soon. Still, I was wondering, is it worth it? Does anyone know if keto is any more effective than a regular calorie deficit? Thanks in advance!
I made turkey chili just the other day. Like 30g of protein and 200 calories per cup. Amazing.
Poindexter
Member
So yesterday I gave blood and the people at the donation center said I could get back to exercising the next day (today).
So I hit the gym today and it was shoulder day. Everything was down! I usually do dumbbell presses with 60 lb DB's and today I couldn't even get them into position. I had to drop down to 50's. I was also sweating like a pig. It was a nice kick in the nuts to my confidence. Hopefully I'll be back to normal next week.
So I hit the gym today and it was shoulder day. Everything was down! I usually do dumbbell presses with 60 lb DB's and today I couldn't even get them into position. I had to drop down to 50's. I was also sweating like a pig. It was a nice kick in the nuts to my confidence. Hopefully I'll be back to normal next week.
I basically do exactly what you're thinking of. I have/had a knee injury from cycling that bothered me for a long time; I've very slowly incorporated squats into my lifting routine and finally I've been able to do them for about 3 months consistently without pain. I do 5/3/1 for everything except squats, which I do 3x5 once a week. I do a 4 day split so I give squats their own day. That's all I do for legs.
D
Deleted member 12837
Unconfirmed Member
Thanks! That looks like a great template for me to start with. If I go this route, I'd probably drop the extra non-5/3/1 bench work on the Friday template since I don't need the same extra work that I do for squats.
So on the 4th day you just do 3x5 squats and then assistance and then leave?
Just finished my 10 day PSMF so I'll post my before and after. I lost about 7-8lbs from 126 to 118/119. Don't know how I feel about the diet just yet, waiting to see how I look after the refeed. If I ever do a PSMF again it would be to start a cut. Probably a 10 day PSMF followed by a regular cutting diet. Anyway, time to enjoy this pecan pie and start bulking.
FallingEdge
Member
ohhhhhhhh. That sounds good. I want me some chili.
looking good. I like PSMF for short term or just at the end of a cut. Real easy to get into but at the same time, real easy to fuck up.
My knees have been bothering me this week. I just woke up one day and they were both in serious pain. I could walk fine and probably even jog but bending them with my full body weight was excruciating. It hurt to move my foot from the gas pedal to the brakes in the car. I'm not sure where it came from honestly. This year my right knee started bothering me for the first time ever but not like this. Anyway, when I went to the gym to do chest, I didn't realize it but I was having trouble kicking the weights back while doing incline dumbbell press. I couldn't get a good launch. I ended up switching to barbell for the rest of the day.
Skipping legs this week. Knees are feeling better each day but I would say they're at 65-70% right now. Got back tomorrow but skipping deadlifts and maybe even bent over barbell rows depending on how they feel. I really hope I can go back to legs next week but I might just wait a little longer until I know I'm 100%.
Brolic Gaoler
formerly Alienshogun
I would seriously look at my squat form if I was you.
If you're not squatting, we need to know what you're doing leg wise to help.
I'm an expert
Formerly worldrevolution. The only reason I am nice to anyone else is to avoid being banned.
7-8lbs.. holy shit. Not gonna lie I don't see any difference in those pics, not even your face. Obviously though you're pretty cut already. Did you notice the loss in other areas like legs? That's where I always see the most dramatic change.
Well they felt fine after doing legs last week. I did squats and since it was my first time doing them in a while, I didn't go too heavy. I know for sure though that my form was failing during the last set for the last few reps (I've watched that "So you think you can squat" video you always post a few times and did so the night before I went to do legs). I remember taking a mental note of that. So, I guess I did go too heavy lol.
My theory is that the pain came from doing deadlifts. The weight hitting my knees on the way down. I do have some bruising, which has happened in the past but I've never had pain from the inside.
As far as what I did for legs last week it was:
Some time on the bike first to warm up.
Squats
Leg presses mixed in with calf "extensions" or whatever you wanna call them.
Hamstring curls and that's it.
I've had no pain or indications during the workout, it just came out of nowhere.
ldcommando
Banned
Here´s my first attempt on a "bodybuilder" pizza:
What is in it:
Whole Wheat dough
Tomato sauce
Low fat mozzarela
Turkey
Mozzarella di buffala
Pretty good, ate 2 slices and stored the rest. I have an extra dough so I will try different ingredients during the weekend.
What is in it:
Whole Wheat dough
Tomato sauce
Low fat mozzarela
Turkey
Mozzarella di buffala
Pretty good, ate 2 slices and stored the rest. I have an extra dough so I will try different ingredients during the weekend.
ldcommando
Banned
Rough estimate:
Calories: ~1000
protein: ~72
fat: ~45
I did not keep track of the exact amount of each ingredient, so it can be off.
That's not bad. With that much real estate, I would throw on much more turkey/chicken or whatever. That's just me though.
Jason's Ultimatum
Member
A guy at my gym who's got to be at least 6'5 and is built like a tree does a lot of compound lifts. He also competes in those outdoor games like throwing giant logs and shit.
Anyway, I see him doing deadlifts, but he doesn't stop when he goes back to starting position. It's just a continuous motion; up and down. The plates definately touch the ground, so it isn't like he's doing RDL.
Isn't that frowned upon, though? Doing a continous motion? When I used to do DLs, I would take a few seconds after going back to starting position. Then pull, repeat, etc.
Anyway, I see him doing deadlifts, but he doesn't stop when he goes back to starting position. It's just a continuous motion; up and down. The plates definately touch the ground, so it isn't like he's doing RDL.
Isn't that frowned upon, though? Doing a continous motion? When I used to do DLs, I would take a few seconds after going back to starting position. Then pull, repeat, etc.
Brolic Gaoler
formerly Alienshogun
Tashi, I would have to think something is wrong with your squats or perhaps your hyperextending your knee when you deadlift. Id just be guessing though since I'm not there and can't see whats going on. Could also just be tendinitis.
As long as his form is good and he's not bouncing the weight, there is no problem with that. In fact, since he is probably going down fairly slowly he is getting the benefits of the negative.
Right. I'm leaning towards tendinitis to be honest. Well I'm going to see how they feel next week but I guess the best COA would be to just do light shit for a while?
Brolic Gaoler
formerly Alienshogun
Depending on how bad it is/what it is, the best COA might be to avoid squats entirely.
ldcommando
Banned
Jason's Ultimatum
Member
He's not going down slow, and the weight isn't bouncing.
This is the closest video I could find:
http://www.youtube.com/watch?v=CNZr0svsCN4
First guy DL, minus the shitty form. See how he drops the weight and quickly pulls again? About that speed.
Yeah i can't see much of a difference in my upper body but I'll measure my thighs when i get the chance. I lost an inch or 2 from my waist even though it's hard to see.
- Status