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[thomaser]

That puts you almost in the Intermediate category according to these standards: http://exrx.net/Testing/WeightLifting/DeadliftStandardsKg.html

Those standards put me in intermediate for deadlift and squat, but only novice in bench press (can almost press my bodyweight), between intermediate and novice in shoulder press, and between untrained and novice in power clean...

I find it incredibly hard to better my upper body strength, especially with the bench press. I progress in smaller lifts, but the bench press is as hard as ever. Hate seeing skinny kids bench more than me. Kinda frustrating, but hey, at least my legs are strong.

 

[Syphon Filter]

Anyone use super advanced whey protein? I am getting into taking shakes for the first time and was looking for a cheap protein shake.

http://www.bodyfortress.com/SUPER-ADVANCED-WHEY-PROTEIN-CHOCOLATE

 

[Brolic Gaoler]

Anyone use super advanced whey protein? I am getting into taking shakes for the first time and was looking for a cheap protein shake.

http://www.bodyfortress.com/SUPER-ADVANCED-WHEY-PROTEIN-CHOCOLATE

What do you mean "getting into?"

It's just a dietary supplement, and not an important one at all.

 

[Fallen_Hero]

Anyone use super advanced whey protein? I am getting into taking shakes for the first time and was looking for a cheap protein shake.

http://www.bodyfortress.com/SUPER-ADVANCED-WHEY-PROTEIN-CHOCOLATE

Yea, it's fine. No need to really get the expensive stuff. As always though, try and get most of your nutrients from "real" food but the powder will do the trick to supplement your protein intake if needed.

 

[Petrie]

What do you mean "getting into?"

It's just a dietary supplement, and not an important one at all.

Why people get so silly like drinking a shake is something amazing and serious is beyond me. Put that effort into your workouts people.

 

[Brolic Gaoler]

Why people get so silly like drinking a shake is something amazing and serious is beyond me. Put that effort into your workouts people.

Speaking of which, my break ends today. Thank God, but at least I ended it with an amazing deep tissue massage and the lady worked the shit out of my leg/glute/sacrum area. It definitely feels "different" and I THINK it feels better. I'll know more tomorrow.

What I do know is that getting a massage is something I'll definitely be doing again, and more often.

 

[Syphon Filter]

What do you mean "getting into?"

It's just a dietary supplement, and not an important one at all.

I wanted to get one so it can help me get enough protein. I don't have enough variety to catch up currently.

 

[blackflag]

I would be wary of anything by DS. They are being sued because their products (including Craze) allegedly contain amphetamines.

Craze is awesome. I'm ok with the amphetamines. Been using it for several months, take a week off. Every once in awhile. Haven't noticed any problems or withdrawals.

 

[MrToughPants]

Speaking of which, my break ends today. Thank God, but at least I ended it with an amazing deep tissue massage and the lady worked the shit out of my leg/glute/scrotum area. It definitely feels "different" and I THINK it feels better. I'll know more tomorrow.

What I do know is that getting a massage is something I'll definitely be doing again, and more often.

That's how I read it the first time.

 

[MjFrancis]

Just started The Simplest Strength Template today. I'm making two changes, training Sun/Mon/Wed/Fri instead of Mon/Tues/Thurs/Fri and switching up deadlift day with squat day. I like deadlifting on Friday. I'm not screwing with anything else. Sticking with 3+ cycles of SST.

Intermittent fasting will be brought down to a 10 hour fed/14 hour fasted schedule to accommodate more food being shoved down my throat. At this range it's really going to be more like "I skip breakfast." Eating 4,000+ 'clean' calories is easier this way.

Conditioning is the same. Stadium steps 3x/week. Stale but effective.

Longer term, still aiming to fully progress with eight cycles of 5/3/1. One in the books.

Comments, advice or whatever else appreciated.

 

[Man]

Running yesterday definitely screwed up my squat strength today. Also haven't progressed in bench for two weeks.
Been eating 1750cals per day for the last five weeks (cutting) and I believe it's starting to affect my progress. I have already reached my cutting goal though so next week I will up my calories a bit.

 

[Fewr]

I used to train in the winter too.. my most important piece of equipment.. gloves. Keeping your head warm is the big thing though. There are of course running clothes, specifically shirts that'll wick sweat like Nike's Drifit, but you can just layer normally (definitely fleece). The key is when you get back home take off all that stuff and jump in the shower for a bit. You'll be fine while you're running and keeping your body temp up (assuming you're not losing heat through your head/hands) but you need a bit of time for your body to readjust once inside.

Thanks for the advice. I went to the sports shop to get winter clothes for running, but then at the entrance of the shop I saw the Garmin Swim Watch, and since I had been looking for it for months I immediately fell in love and bought it. Then forgot about the winter stuff haha. Now I'm poor and I'm saving money for the winter clothes.

I just started insanity, I'm at day 2. I'm happy because I have finally reached the top 100 of the GAF Fitocracy group.

 

[FallingEdge]

That puts you almost in the Intermediate category according to these standards: http://exrx.net/Testing/WeightLifting/DeadliftStandardsKg.html

which is described as 'An individual who has trained regularly for up to a couple years.'

So yeah, 1.5x bodyweight is pretty damn strong.

The funny thing is that I feel the same way. When you are among people who lift seriously, it seems like a common occurrence when really, everyone has worked hard to get to the level they are at.

I'm guilty of this as well but always try to keep that in mind =)

 

[Brolic Gaoler]

That's how I read it the first time.

lol

Just started The Simplest Strength Template today. I'm making two changes, training Sun/Mon/Wed/Fri instead of Mon/Tues/Thurs/Fri and switching up deadlift day with squat day. I like deadlifting on Friday. I'm not screwing with anything else. Sticking with 3+ cycles of SST.

Intermittent fasting will be brought down to a 10 hour fed/14 hour fasted schedule to accommodate more food being shoved down my throat. At this range it's really going to be more like "I skip breakfast." Eating 4,000+ 'clean' calories is easier this way.

Conditioning is the same. Stadium steps 3x/week. Stale but effective.

Longer term, still aiming to fully progress with eight cycles of 5/3/1. One in the books.

Comments, advice or whatever else appreciated.

I don't have 2nd edition, what exactly is the SST? I've seen him mention it several times.

 

[RumblingRosco]

Speaking of which, my break ends today. Thank God, but at least I ended it with an amazing deep tissue massage and the lady worked the shit out of my leg/glute/sacrum area. It definitely feels "different" and I THINK it feels better. I'll know more tomorrow.

What I do know is that getting a massage is something I'll definitely be doing again, and more often.

I hear massages are addictive as hell. I've always wanted to get a professional one, but dammit, I'm holding out to try and resist their money-sucking temptation. Seems absolutely glorious though.

 

[HarryHengst]

Those standards put me in intermediate for deadlift and squat, but only novice in bench press (can almost press my bodyweight), between intermediate and novice in shoulder press, and between untrained and novice in power clean...

I find it incredibly hard to better my upper body strength, especially with the bench press. I progress in smaller lifts, but the bench press is as hard as ever. Hate seeing skinny kids bench more than me. Kinda frustrating, but hey, at least my legs are strong.

Im the same. I was deadlifting 250 pound before i even reached a 130pound benchpress. :lol:

My (bench)press is so goddamn pathetic, i feel like im turning in a T-Rex, having big legs but tiny, wimpy arms.

 

[ToxicAdam]

I've been working out for a while now; for about 8+ months of fairly substantial lifting I'd say. I was doing a 3 day split twice a week before, going 6 days a week. Then I did the 3 day split, but going every other day instead. And now I'm doing the above, which works out to going 5 days a week.

That's cool. If you can handle the load (and most importantly) are still enjoying it, keep doing it.

Just keep a mental note of all the injuries or nagging problems you might incur while you are doing it over the course of the next 6-8 months. If they start building up, you better rethink your regime.

 

[alex chilton]

sesame seed peanut salad dressing is some delicious dressing..it tastes like ice cream to me

 

[Bit-Bit]

Im the same. I was deadlifting 250 pound before i even reached a 130pound benchpress. :lol:

My (bench)press is so goddamn pathetic, i feel like im turning in a T-Rex, having big legs but tiny, wimpy arms.

Me too! My deadlift is 180lbs but I'm struggling with a 110lbs bench press.

 

[ToxicAdam]

Shouldn't be too surprising, the deadlift is using more muscles and many of which that are naturally stronger (your hamstrings, glutes and lower back). The bench press is mostly your chest with help from the anterior delts and tris.

 

[Tashi]

I don't I'll ever bench as much as I could deadlift. I don't expect to either.

 

[TheDarkStark]

Monday: Legs
Tuesday: Chest, Tri
Wednesday: Break or Cardio
Thursday: Back, Bi
Friday: Break or Cardio
Saturday: Shoulders + Cardio
Sunday: Break

I would recommend switching to a push/pull split routine, I've found it immensely more effective.

If you're unsure of what I mean exactly, it's working on 1 push muscle, and 1 pull muscle each day vs 2 push muscles or 2 pull muscles.

Something like this:

Biceps/Triceps
Back/Shoulders
Rest
Chest/Abs
Legs
Rest

This way you're constantly pushing maximum weight instead of your biceps being too burnt out from hitting your back first, or your triceps too burnt out from hitting chest first.

 

[Brolic Gaoler]

Looks like that massage is what I needed I woke up this morning and my sciatica for the first time was nearly completely gone.

Can't wait to get into the gym today.

 

[ToxicAdam]

You should have done this massage instead.

 

[TheExodu5]

You should have done this massage instead.

I can't believe the comments for that video...

 

[ToxicAdam]

You can't trick me into reading Youtube comments. I haven't read them for about 2years now.

 

[FallingEdge]

Sooooooo, ripped my pants yesterday. I was just minding my own business when I had to step over the dog gate for the puppy and riiiiiiiiiip. Terrible. These were nice jeans too. Shopping for jeans are annoying as well. I think I will just go out and get the same pair. Make it easy on me. If I go any bigger in size, I will get bacon waist when I wear a belt which I hate #FirstWorldProblems

Solid day at the gym though. Still haven't been eating nearly enough but question for you guys, I know it isn't necessary but have any of you tried a weight/mass gainer powder? Kinda want to go that route to make things a bit easier for me. Just been really busy these past few months =/

 

[MjFrancis]

I don't have 2nd edition, what exactly is the SST? I've seen him mention it several times.

The first lift of the day follows a standard 5/3/1 rep scheme. The second lift of the day is as follows:

Week One - 50%x10, 60%x10, 70%x10
Week Two - 60%x8, 70%x8, 80%x8
Week Three - 65%x5, 75%x5, 85%x5
Week Four - 40%x5, 50%x5, 60%x5

This is applied to ONE big assistance lift each day. Last sets are not taken to failure or for additional reps.

So the example template looks like this -

Press 5/3/1
Close Grip Bench Press
Lats, Upper Back, Triceps, Biceps

Deadlift 5/3/1
Front Squat
Hamstrings, Lower Back, Abs

Bench Press 5/3/1
Incline Press
Lats, Upper Back, Triceps, Biceps

Squat 5/3/1
Straight Leg Deadlift
Hamstrings, Lower Back, Abs


I switched the squat day with the deadlift day. Sun-Mon-Wed-Fri training days instead of Mon-Tues-Thurs-Fri training days, too. Other than that I'm staying true to the template. So yesterday, I did Press 5/3/1, CGBP big assistance, pull-ups, push-ups, and barbell shrugs in 3x10-20. The unnamed assistance work is just shit to do with good form and get a pump that will round out the training day. The big assistance is loaded just like 5/3/1 each cycle with 5-10lbs jumps each month - though again, never taken to failure or for additional reps. Compound, multi-joint movements with strong carryover to the main 5/3/1 lifts. He gives limited options on big assistance exercises so I stuck with his recommended template.

I believe this is the simplest and easiest and most effective training template for getting stronger.

I've got goals to keep, and this should help.

 

[FallingEdge]

Seems similar to this - http://www.t-nation.com/free_online_article/most_recent/the_boring_but_big_3month_challenge

I really want to try that next year.

 

[Brolic Gaoler]

The first lift of the day follows a standard 5/3/1 rep scheme. The second lift of the day is as follows:

Week One - 50%x10, 60%x10, 70%x10
Week Two - 60%x8, 70%x8, 80%x8
Week Three - 65%x5, 75%x5, 85%x5
Week Four - 40%x5, 50%x5, 60%x5

This is applied to ONE big assistance lift each day. Last sets are not taken to failure or for additional reps.

So the example template looks like this -

Press 5/3/1
Close Grip Bench Press
Lats, Upper Back, Triceps, Biceps

Deadlift 5/3/1
Front Squat
Hamstrings, Lower Back, Abs

Bench Press 5/3/1
Incline Press
Lats, Upper Back, Triceps, Biceps

Squat 5/3/1
Straight Leg Deadlift
Hamstrings, Lower Back, Abs


I switched the squat day with the deadlift day. Sun-Mon-Wed-Fri training days instead of Mon-Tues-Thurs-Fri training days, too. Other than that I'm staying true to the template. So yesterday, I did Press 5/3/1, CGBP big assistance, pull-ups, push-ups, and barbell shrugs in 3x10-20. The unnamed assistance work is just shit to do with good form and get a pump that will round out the training day. The big assistance is loaded just like 5/3/1 each cycle with 5-10lbs jumps each month - though again, never taken to failure or for additional reps. Compound, multi-joint movements with strong carryover to the main 5/3/1 lifts. He gives limited options on big assistance exercises so I stuck with his recommended template.



I've got goals to keep, and this should help.

That's probably one of the "better" thought out templates I've seen. I may need to get the 2nd edition soon. I'm waiting for him to put out his next book though so I don't end up with an obsolete version again.

 

[Trey]

I've been thinking of building a little home gym seeing as how I stick to barbell and bodyweight training exclusively anyways - and I could definitely use the convenience.

So I'm thinking squat rack, one bar, and a bench + plates would be all I need. Based on the little bit of research I've done, I see bumper plates are way more expensive than regular plates. I assume buying the sub-45lb rubber plates would be a waste of money.

Based on that little primer, are there any recommendations/thoughts?

An aside: I've also been thinking on switching from a strength building routine to a explosive/plyometric routine, considering I run track. Does anyone have any experience with one?

 

[ToxicAdam]

Based on that little primer, are there any recommendations/thoughts?

Don't buy new. People are always selling shit on Craigslist. Often at 50% or more off .. you just have to pick it up and haul it.

 

[MjFrancis]

That's probably one of the "better" thought out templates I've seen. I may need to get the 2nd edition soon. I'm waiting for him to put out his next book though so I don't end up with an obsolete version again.

The 2nd Edition is good, but it could still use an editor.

This template seems to be the most thought-out of what he has. The big assistance is solid, and holy shit at all that hamstring work. There's less margin of error and really no questions on what assistance to do. Boring But Big is cool, and I might finish off my last three bulk cycles on the BBB Challenge, but it doesn't have the precision selection that this template has. The goal of this template is simply to improve strength in all the 5/3/1 lifts. Oh what coincidence, that's my goal, too!

Last month, and for the most part, I've stuck with the Triumvirate and called it a day. Usually modified a bit. And that left some holes in my training. I forget how valuable it is to go outside my comfort zone sometimes.

 

[ZombieFred]

Well today was the first day of moving all to fitness and doing weights. I have to say I did have some trouble balancing on the bench press but got it almost still and still having some slight problems trying to keep my back straight when doing squats, I need to get the feel for that one on my footing. I loved it though

 

[Hilti92]

Started working out a couple of weeks ago and just remembered this thread. I started off at 123lbs at 5'7" and now I'm at 130lbs. I gained 7lbs using Mutant Mass Protein but I have to stop taking it because it's unbearable. The taste is just too bad to continue although I wish I could because the results (the 7lbs) made me feel great. I now am using Myofusion Protein which is 25g per scoop so I was thinking maybe I'll take 3 scoops of that a day. Does GAF have any tips on what will help me gain weight that will help a skinny guy like myself? I have always had a hard time gaining weight and taking Mutant Mass is the first weight i've gained in years.
Here's my routine for my arms at the gym:
Over Head Press: 3 x 10 reps at 80lbs
Vertical Chest 3 x 15 reps at 80lbs
Mid Row 8 x 10 reps at 140lbs
Incline Press 3 x 5 reps at 110lbs
Dumbells: 3 x 20 reps at 30lbs
xpload 3 x 30 reps at 80lbs
I know those machine names will probably boggle alot of people ...

TL;DR: Have a hard time gaining weight, I weigh 130lbs at 5'7". What do you suggest for a tiny guy like me for food that will actually help?

 

[Poindexter]

7 lbs in a couple of weeks isn't muscle unfortunately.

Do you track your calories? Do you know your BMR?

Also, you weigh 130 lbs and you can't get enough protein from food? Your diet needs work then. Getting over half of your protein from a shake is way too much and you need to take a good look at your diet (not to mention it is a huge waste of money). Read the OP actually.

 

[Rice-Eater]

Oh boy, what I would give to have your problems instead of mine lol. Sorry, I don't have any good advice for you because I have no idea where you're coming from. I'm also 5'7, but spent most of my younger years overweight/obese. I lost a lot of weight about 10 years ago but always wanted that lean/ripped look so that's what I'm going for right now. Dieting sucks ass, I'd love to know how it feels like to just eat eat eat to attain my ideal body.

Good luck though, my weight is 148 right now. But I'm hoping I can attain the look I want without losing much more weight. I'm not interested at all in going down to the 130's. Hopefully I can be like that other Asian guy(who posted picks of himself) who got pretty ripped in the final month while only losing 5 more pounds. Being ripped at 143-145 was my target so if I end up below that, that definitely tells me how very little muscle I have and that I need to gain more of it.

 

[kylej]

You gained mostly water weight and you should stop using machines for your core compound lifts.

 

[HarryHengst]

Started working out a couple of weeks ago and just remembered this thread. I started off at 123lbs at 5'7" and now I'm at 130lbs. I gained 7lbs using Mutant Mass Protein but I have to stop taking it because it's unbearable. The taste is just too bad to continue although I wish I could because the results (the 7lbs) made me feel great. I now am using Myofusion Protein which is 25g per scoop so I was thinking maybe I'll take 3 scoops of that a day. Does GAF have any tips on what will help me gain weight that will help a skinny guy like myself? I have always had a hard time gaining weight and taking Mutant Mass is the first weight i've gained in years.
Here's my routine for my arms at the gym:
Over Head Press: 3 x 10 reps at 80lbs
Vertical Chest 3 x 15 reps at 80lbs
Mid Row 8 x 10 reps at 140lbs
Incline Press 3 x 5 reps at 110lbs
Dumbells: 3 x 20 reps at 30lbs
xpload 3 x 30 reps at 80lbs
I know those machine names will probably boggle alot of people ...

TL;DR: Have a hard time gaining weight, I weigh 130lbs at 5'7". What do you suggest for a tiny guy like me for food that will actually help?

Dont waste your money on those weightgainer things. Just drink a whole lot of whole milk instead.

Also, please follow an established routine (like, say, the one in the OP of this thread) instead of making up your own routines. Once you've been lifting for a few years you can go wild and do whatever you want, but in your situation you should just do something that has already proven itself to work for beginners.

 

[RumblingRosco]

Put on 10 lbs in the last 4 months of lifting 3-4 times a week and eating a little more food every day. I'm sure some of that is fat, but my bench press has gone up 15 lbs, my deadlift has gone up about 30 lbs, and my squats has gone up about 20 lbs, so there is some definite muscle development too. Not huge gains by any means, but they're all gains none the less. I'm right at about 5'9" & 175 lbs now. Going to continue this bulking phase until around March I think.

I just learned what a kipping pull-up is... and holy shit, is this for real? What does it actually work? I want to go try these just to see how many I can do. I'm sure I can crank out a ton of these. This can't be a legit exercise, right?

 

[Hilti92]

My typical meal for the day:
Breakfest:
Bowl of Vector Cereal with whole milk, 2 slices of toast loaded with peanut butter
Lunch:
Beans/mr noodles/kd, sandwich (either PB or cold cut), cup of milk
Supper:
2 Hamburgers or 3 chicken patties and rice/pasta/fries
Bedtime:
2 slices of toast loaded with peanut butter and a cup of milk

I usually get two protein shakes in me a day. One mid morning and one after a work out.

 

[ToxicAdam]

I think you are doing fine mibupe. Just keep at it every single day and don't get discouraged if the scale doesn't show you what you want to see.

 

[Petrie]

The first lift of the day follows a standard 5/3/1 rep scheme. The second lift of the day is as follows:

Week One - 50%x10, 60%x10, 70%x10
Week Two - 60%x8, 70%x8, 80%x8
Week Three - 65%x5, 75%x5, 85%x5
Week Four - 40%x5, 50%x5, 60%x5

This is applied to ONE big assistance lift each day. Last sets are not taken to failure or for additional reps.

So the example template looks like this -

Press 5/3/1
Close Grip Bench Press
Lats, Upper Back, Triceps, Biceps

Deadlift 5/3/1
Front Squat
Hamstrings, Lower Back, Abs

Bench Press 5/3/1
Incline Press
Lats, Upper Back, Triceps, Biceps

Squat 5/3/1
Straight Leg Deadlift
Hamstrings, Lower Back, Abs


I switched the squat day with the deadlift day. Sun-Mon-Wed-Fri training days instead of Mon-Tues-Thurs-Fri training days, too. Other than that I'm staying true to the template. So yesterday, I did Press 5/3/1, CGBP big assistance, pull-ups, push-ups, and barbell shrugs in 3x10-20. The unnamed assistance work is just shit to do with good form and get a pump that will round out the training day. The big assistance is loaded just like 5/3/1 each cycle with 5-10lbs jumps each month - though again, never taken to failure or for additional reps. Compound, multi-joint movements with strong carryover to the main 5/3/1 lifts. He gives limited options on big assistance exercises so I stuck with his recommended template.



I've got goals to keep, and this should help.

Might give this template a go when/if I get burned out on BBB. Good stuff.

 

[BruceLeeRoy]

The first lift of the day follows a standard 5/3/1 rep scheme. The second lift of the day is as follows:

Week One - 50%x10, 60%x10, 70%x10
Week Two - 60%x8, 70%x8, 80%x8
Week Three - 65%x5, 75%x5, 85%x5
Week Four - 40%x5, 50%x5, 60%x5

This is applied to ONE big assistance lift each day. Last sets are not taken to failure or for additional reps.

So the example template looks like this -

Press 5/3/1
Close Grip Bench Press
Lats, Upper Back, Triceps, Biceps

Deadlift 5/3/1
Front Squat
Hamstrings, Lower Back, Abs

Bench Press 5/3/1
Incline Press
Lats, Upper Back, Triceps, Biceps

Squat 5/3/1
Straight Leg Deadlift
Hamstrings, Lower Back, Abs


I switched the squat day with the deadlift day. Sun-Mon-Wed-Fri training days instead of Mon-Tues-Thurs-Fri training days, too. Other than that I'm staying true to the template. So yesterday, I did Press 5/3/1, CGBP big assistance, pull-ups, push-ups, and barbell shrugs in 3x10-20. The unnamed assistance work is just shit to do with good form and get a pump that will round out the training day. The big assistance is loaded just like 5/3/1 each cycle with 5-10lbs jumps each month - though again, never taken to failure or for additional reps. Compound, multi-joint movements with strong carryover to the main 5/3/1 lifts. He gives limited options on big assistance exercises so I stuck with his recommended template.



I've got goals to keep, and this should help.

Ooh that is a really great routine right there. I think I am switching to that. I love anything that mixes chest w/ back.

Any of you guys ever strain your forearm close to your elbow? What a pain in the ass. It hurts just enough while lifting to be a annoyance but not enough to just stop and rest it. I am sure with continued workouts the thing is going to take 4 months to heal but I can't stand taking more than 2 weeks off.

 

[Spiritreaver]

The first lift of the day follows a standard 5/3/1 rep scheme. The second lift of the day is as follows:

Week One - 50%x10, 60%x10, 70%x10
Week Two - 60%x8, 70%x8, 80%x8
Week Three - 65%x5, 75%x5, 85%x5
Week Four - 40%x5, 50%x5, 60%x5

This is applied to ONE big assistance lift each day. Last sets are not taken to failure or for additional reps.

So the example template looks like this -

Press 5/3/1
Close Grip Bench Press
Lats, Upper Back, Triceps, Biceps

Deadlift 5/3/1
Front Squat
Hamstrings, Lower Back, Abs

Bench Press 5/3/1
Incline Press
Lats, Upper Back, Triceps, Biceps

Squat 5/3/1
Straight Leg Deadlift
Hamstrings, Lower Back, Abs


I switched the squat day with the deadlift day. Sun-Mon-Wed-Fri training days instead of Mon-Tues-Thurs-Fri training days, too. Other than that I'm staying true to the template. So yesterday, I did Press 5/3/1, CGBP big assistance, pull-ups, push-ups, and barbell shrugs in 3x10-20. The unnamed assistance work is just shit to do with good form and get a pump that will round out the training day. The big assistance is loaded just like 5/3/1 each cycle with 5-10lbs jumps each month - though again, never taken to failure or for additional reps. Compound, multi-joint movements with strong carryover to the main 5/3/1 lifts. He gives limited options on big assistance exercises so I stuck with his recommended template.



I've got goals to keep, and this should help.

Why didn't I get to see this a month ago? Good stuff, and honestly not too different from what I've been doing!

Too bad I am probably going to be off 5/3/1 next week. We'll see, the trainer is going to hit me with a lifting and diet plan today or tomorrow. I start on the 1st.

 

[Doodis]

Gotta get some new protein mix. I know this has been discussed before, but has anyone tried this?

http://www.amazon.com/dp/B000GP0NSI/?tag=neogaf0e-20

Seems to be pretty popular on Amazon. I know someone recently praised Trutein, but it seems to be sold out everywhere in the larger container.

I'm also considering this straight whey protein isolate:

http://www.amazon.com/dp/B0015AQL1Q/?tag=neogaf0e-20

Also picking up creatine and beta alanine for the first time from recommendations here.

 

[shindoku21]

I just transferred to a uni this year and the gym looks great! New equipment and the whole room just looks nice. Only problem is that it looks small and it was semi-packed when I went. I don't really need to use this gym (have a barbell/squat rack at home) but its good to know I have another option. I've never really been a regular at a gym before (used guess passes before) so it looks intimidating.

 

[Mully]

Gotta get some new protein mix. I know this has been discussed before, but has anyone tried this?

http://www.amazon.com/dp/B000GP0NSI/?tag=neogaf0e-20

Seems to be pretty popular on Amazon. I know someone recently praised Trutein, but it seems to be sold out everywhere in the larger container.

I'm also considering this straight whey protein isolate:

http://www.amazon.com/dp/B0015AQL1Q/?tag=neogaf0e-20

Also picking up creatine and beta alanine for the first time from recommendations here.

It's all snake oil. Protein is protein is protein. Get the cheapest protein supplement you can get and that's it. Optimum Nutrition is pretty cheap and a reliable brand.

Also, it's best to try to get most of your daily protein from food rather than supplements. Studies have shown that your body will do more with vitamins, proteins, etc from food than from supplements.

 

[Brolic Gaoler]

Felt considerably weak after coming off the break this week. Not sure why, but it's not a "huge" difference.

Also, a heads up EliteFTS is having a free shipping sale through thursday.

 

[MrToughPants]

PR for the year on the db press getting to 110s finally for 4 sets with full rom AND with no RC/shoulder pain at all. My RCs were fucked all year since I roll over and sleep on them, not to mention doing plumbing in 2-3' crawl spaces which is a killer on my shoulders. Had to put pressing movements on hold quite a few times because of it but it seems like I'm getting passed it now. /crossesfingers