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[FallingEdge]

I"m not hating on you, promise. I meant you're about the only one interested in bodybuilding, so you're probably the only one who pays attention to incline much. You're my bro in here!

Good numbers for both of you guys. I am close to where you are at Falling, right now I can do 185 for 6-8 reps on incline. It honestly feels pretty easy, but I get nervous about getting pinned on incline, lol.

Oh I know haha. Yeah, I wouldn't mind trying out a more BB style routine in the future but is going to be hard for me to fully commit to it. I know both styles have their place but I just like powerlifting more for now. Of course as mentioned in this thread, size is more of a focus for me. Aesthetics will come with it as I grow and progress.

I like me some incline but I never really tried going too heavy. I think I can get 6-8 reps @ 185 as well, maybe a bit more. High reps, lower weight for me right now.

Truth I compare myself to too many things too often. It's a really bad thing. Whether it's comparing myself to what I was before, or to other people, it's a mess.

Dood, it is terrible. Look leaner but feel small. I know my arms have gotten more defined but they are smaller in size. Same with other parts of the body. Go the other way, gain mass and feel somewhat bigger/stronger. The internal struggle forever.

So how do deloads work for 531?

http://blackironbeast.com/5/3/1/calculator

Enter your values there.

 

[deadbeef]

I just recently did the same.

Its the best time of year to do so. Halloween + Thanksgiving + Christmas

 

[entremet]

http://blackironbeast.com/5/3/1/calculator
Enter your values there.

Thanks!

 

[deadbeef]

http://blackironbeast.com/5/3/1/calculator

Enter your values there.

Uh oh - watch out or Wendler will send those people a cease and desist letter

 

[Brolic Gaoler]

So, those people who keep asking how to hit the "inside" of your pecs. I have the answer. Up your intensity/weight/volume. Today every part of my pec is sore and I did nothing more than flat bench and dips for "chest" yesterday. No flies, no bench variations, just simple flat bench and weighted dips.

 

[blackflag]

I meant you're about the only one interested in bodybuilding, so you're probably the only one who pays attention to incline much. You're my bro in here!

Not totally true man. I work on strength so much right now because it is the best thing for keeping muscle on a cut is heavy ass lifts. Most of my gym time is spent doing BB stuff. It's just gonna be a little bit before I get cut enough.

Trying to get dem aesthetics before I get too old.

 

[kylej]

v-bar pulldowns are pretty fun for accessory work. I've been enjoying them as a cool down on back day.

 

[entremet]

I'm enjoying 5/3/1, but I do miss the variety of SS. Focusing on single lifts per session isn't as fun as was doing 3 kinds of lifts every session. Plus Squats are my favorite lift and now I'm only doing it once a week .

 

[Brolic Gaoler]

There are many variations of 5/3/1. Some even have squats more than once a week. And you can most definitely do more than one big exercise a workout depending on template.

 

[Noema]

Yeah, if you do something like BBB you'll be squatting twice a week: 1 day you'll do 531 squats and on 531 deadlift day you'll do BBB squats.

 

[Brolic Gaoler]

This thing looks like an accident waiting to happen. I imagine crossfit using these soon, and it going terrible wrong.

http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=182&pid=5707

http://www.youtube.com/watch?feature=player_embedded&v=51EcXXVgqkA

Yeah, if you do something like BBB you'll be squatting twice a week: 1 day you'll do 531 squats and on 531 deadlift day you'll do BBB squats.

Well, that depends on how you program, but yeah, that's possible.

But there's also squat focused templates.

 

[FallingEdge]

Well, that depends on how you program, but yeah, that's possible.

But there's also squat focused templates.

5/3/1 squat focused templates? That's dope. Is it outlined in his newest book?

 

[Brolic Gaoler]

5/3/1 squat focused templates? That's dope. Is it outlined in his newest book?

Don't know, I have the first edition.

Also Wendler said his NOV book is due out next year.

Here's the template.

Monday

• Squat – 3 sets of 5-10 reps (using deload percentages)

• Deadlift – 5/3/1 sets and reps

• DB Bench – 3 sets of 8-20 reps

Wednesday

• Squat – 3 sets of 5-10 reps (using deload percentages)

• Bench Press – 5/3/1 sets and reps

• DB Row – 3 sets or do Kroc Rows

Friday

• Squat – 5/3/1 sets and reps

• Press – 5/3/1 sets and reps (or do another pressing assistance exercise in its place)

• Chins or T-Bar Rows – 3-5 sets of whatever reps you want, usually 5-30 reps.

Notes:

• Start with sets of 5 on the “light” squat days. You can work your way up to sets of 10 but you don’t have to.

• You can structure the training however you see fit but this template is probably the best I’ve trained with.

• I’ve been doing this since type of split since my accident – my training log hasn’t been telling the whole truth as I didn’t want to answer questions about the training until I knew the answer.

• This works well and is fun. I take some long breaks between the exercises because I use the weight room to get stronger not to “tone”.

• I don’t compromise on my training or on my workouts – if you want to change something, do so and see if it works. I can’t endorse anything I don’t do personally.

• Eat. Sleep. Mate. Defend.

-Jim Wendler

 

[deadbeef]

The whole NOV schtick is pretty annoying. Needs a better name.


"Eat. Sleep. Mate. Defend"? What does that even mean? Defend what? Mate? C'mon, man. Maybe I'm just exiting the target demographic here.

 

[Brolic Gaoler]

The whole NOV schtick is pretty annoying. Needs a better name.


"Eat. Sleep. Mate. Defend"? What does that even mean? Defend what? Mate? C'mon, man. Maybe I'm just exiting the target demographic here.

I'll be honest, lately he's losing me a bit as well. I think he might be falling off the wagon a bit too, although he was at the last LTT seminar. 5/3/1 is still a great program, but it's also basic as hell, just like all good programs are.

I've been paying more attention to Tate lately and EFTS in general, but they aren't without their issues too.

Wendler really hasn't been the same since his accident/surgery.

The NOV "philosophy" is still good IMO though. Although, "don't be a pussy" never goes out of style.

 

[despire]

This thing looks like an accident waiting to happen. I imagine crossfit using these soon, and it going terrible wrong.

http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=182&pid=5707

http://www.youtube.com/watch?feature=player_embedded&v=51EcXXVgqkA

Yeah that seems kinda gimmicky.


And reminds me of this

 

[Petrie]

Today's press day of 5/3/1 was thrown off by all the racks being taken, so I had to clean the weight before my presses. Takes something out of you, and definitely cost me a rep or 2.

Chest and back has become my primary focus though. Not that I will neglect everything else, far from it, but my "goal" is next Halloween to go out as Superman and have it be a decent look. Hopefully 5/3/1 with a slight lean towards chest and back can get me there.

 

[FallingEdge]

I'll be honest, lately he's losing me a bit as well. I think he might be falling off the wagon a bit too, although he was at the last LTT seminar. 5/3/1 is still a great program, but it's also basic as hell, just like all good programs are.

I've been paying more attention to Tate lately and EFTS in general, but they aren't without their issues too.

Wendler really hasn't been the same since his accident/surgery.

The NOV "philosophy" is still good IMO though. Although, "don't be a pussy" never goes out of style.

I can understand that. I mean, there is only so many ways you can talk about 5/3/1. After this 3 month BBB challenge, I might try something else. Might try another few cycles of 5/3/1. Might go back into IF and RPT. Might try Layne Norton's PHAT program. Who knows. I just don't want to be that guy who is doing something different every month and suffering in my progress because of it.

Today's press day of 5/3/1 was thrown off by all the racks being taken, so I had to clean the weight before my presses. Takes something out of you, and definitely cost me a rep or 2.

Chest and back has become my primary focus though. Not that I will neglect everything else, far from it, but my "goal" is next Halloween to go out as Superman and have it be a decent look. Hopefully 5/3/1 with a slight lean towards chest and back can get me there.

I would love to go as Macho Man next year. Just wont have the proper facial hair =P

 

[Petrie]

I would love to go as Macho Man next year. Just wont have the proper facial hair =P

I always get told I look like Clark Kent, so I figure I'll dive in headfirst and see if I can get the physique I want to go with it. Really need to work on that V-taper though.

 

[TheDarkStark]

I always get told I look like Clark Kent, so I figure I'll dive in headfirst and see if I can get the physique I want to go with it. Really need to work on that V-taper though.

I was Clark Kent last year, you don't need to be in phenomenal shape. Clark Kent wears a suit as long as you're not super fat or rail thin you'll be alright.

Even if you go as superman, none of the actors that have played him have been very big..... Christopher Reeve, Tom Welling, Brandon Routh....

They were all definitely in shape, but that's about as far as I'd go in describing their physique. Now if you want to look like the cartoon superman, then good luck..... Better starting doing deadlifts and pullups every day til next halloween... lol

 

[Petrie]

I was Clark Kent last year, you don't need to be in phenomenal shape. Clark Kent wears a suit as long as you're not super fat or rail thin you'll be alright.

Even if you go as superman, none of the actors that have played him have been very big..... Christopher Reeve, Tom Welling, Brandon Routh....

They were all definitely in shape, but that's about as far as I'd go in describing their physique. Now if you want to look like the cartoon superman, then good luck..... Better starting doing deadlifts and pullups every day til next halloween... lol

I'm settling for something in between the 2. It's really just something tangible to strive for in my head instead of just "get bigger". My chest and arms lag behind my legs when it comes to my lifts, and it's that little extra motivation to push it.

 

[Brolic Gaoler]

Damned near died today, getting back into "lower" day after my pirifomus issues and it's killing me. I feel like I did a hard core HIIT training day, and I didn't do any running.

Last time I'll post a log for a while since I know it annoys some people.

Barbell Deadlift:
135 lb x 5 reps (+66 pts)
135 lb x 5 reps (+66 pts)
225 lb x 5 reps (+121 pts)
315 lb x 3 reps (+178 pts)
340 lb x 3 reps (+210 pts)
395 lb x 3 reps (+305 pts)
445 lb x 3 reps (+427 pts)
445 lb x 2 reps (+360 pts)
Extra double.

Barbell Squat:
45 lb x 5 reps (+36 pts)
45 lb x 5 reps (+36 pts)
135 lb x 5 reps (+66 pts)
225 lb x 10 reps (+142 pts)
225 lb x 10 reps (+142 pts)
225 lb x 10 reps (+142 pts)
225 lb x 10 reps (+142 pts)
225 lb x 10 reps (+142 pts)
BBB squat assistance

Romanian Deadlift:
135 lb x 5 reps (+52 pts)
225 lb x 10 reps (+112 pts)
225 lb x 10 reps (+112 pts)
225 lb x 10 reps (+112 pts)
225 lb x 10 reps (+112 pts)
225 lb x 10 reps (+112 pts)

Cable Crunch:
80 lb x 10 reps (+13 pts)
80 lb x 10 reps (+13 pts)
120 lb x 10 reps (+17 pts)
120 lb x 10 reps (+17 pts)
120 lb x 10 reps (+17 pts)

I can understand that. I mean, there is only so many ways you can talk about 5/3/1. After this 3 month BBB challenge, I might try something else. Might try another few cycles of 5/3/1. Might go back into IF and RPT. Might try Layne Norton's PHAT program. Who knows. I just don't want to be that guy who is doing something different every month and suffering in my progress because of it.

It's not the program that's the issue, as bad as it sounds, it's his attitude. He actually seems less than "NOV" lately and more "bitchy."

I know that seems fucked up, but it's been getting worse lately, and he doesn't post training logs anymore either. He just hasn't been the same since his accident and surgery.

 

[blackflag]

I can understand that. I mean, there is only so many ways you can talk about 5/3/1. After this 3 month BBB challenge, I might try something else. Might try another few cycles of 5/3/1. Might go back into IF and RPT. Might try Layne Norton's PHAT program. Who knows. I just don't want to be that guy who is doing something different every month and suffering in my progress because of it.



I would love to go as Macho Man next year. Just wont have the proper facial hair =P

I've heard great things about Phat. Actually considering it because I think I can still kind of keep my 5/3/1 progression with that.

 

[HisshouBuraiKen]

I've heard great things about Phat. Actually considering it because I think I can still kind of keep my 5/3/1 progression with that.

I would love to try Phat but honestly 5 days a week in the gym is just too much of a time commitment. I managed to squeeze the 4th day in so I could to the BBB 3 month challenge as intended (1 week and 1 day in so far!) but with work and a kid, that's my limit.

1 week into this thing I definitely feel like I need to eat more.

 

[Brolic Gaoler]

http://www.flexcart.com/members/elitefts/default.asp?cid=430

Flash sale for a zip up hoodie prices at 34 regular, now 14 dollars.

Looks pretty nice. Only good till 9pm.

 

[sphinx]

well hi everyone, I haven't posted here in a while but I haven't stopped working out.. as much as I could anyway...

today I decided to try some pics in hopes of getting a substantial difference compared to pics taken over 3 months ago... I gotta say, I think the camera can sometimes pic you in "that" perfect moment and you get the pic you are proud of and then a little later you take another pic, compare it to your old stuff and think "fuck this shit, I look the fucking same"... better not take it too seriously. A couple of those before/afters I tried today looked decent so I thought I'd share.

being working out for 5 months, the left is after 1 month, the right 3 months after that (today), I tried my best to do the same pose, using the same camera, same lightning for the sake of the comparison. In the second one, I guess I am a bit closer to the camera thus giving the impression of being bigger... not sure how much is that, how much is real improvement.. not sure what to think, pics are a bit blurry.

Even though I am satisfied, I expected more but on the other hand this is the first time I compare myself post-workout, until now I'd use a big belly pic, in which case everything looks "great!" compared to.. but that isn't interesting anymore...so I have to deal with less improvement over time I guess..

 

[TheCrow]

http://www.flexcart.com/members/elitefts/default.asp?cid=430

Flash sale for a zip up hoodie prices at 34 regular, now 14 dollars.

Looks pretty nice. Only good till 9pm.

No small.

 

[Imm0rt4l]

Just got done doing shoulders and traps, went into the locker room just to take a look at myself in the mirror and I got paid the ultimate compliment by some older guy. "Man you're already there...."

I said "thanks, but it's mostly the pump, you aint seen anything till I shred for summer next year, I'ma go beast mode". He replied with "that's cool, I aint gonna get on that pump for another 5 years at least".

Me: Excuse Me?

Him: *gestures popping a pill in his mouth "tabbin"

Me: Nah, bro, I'm all natural. I'm not bout dat life.

Him: Lol no you aren't

Me: you think I'm that Impressive that there's no way I could achieve what I have naturally? You should've seen me when I was playing Rugby in College, I was 225, I'm significantly weaker/smaller than I was back then albeit a little leaner.

Him: Dog I've been in the game for 19 years, I know what natural muscles look like
*then he goes on about how you can immediately tell or some shit and he comes to give me dap which I very reluctantly give him with my "wtf" face


While I'm flattered, I was also seeing red. Out of nowhere this guy undermines all the hard work I've been putting in the gym, all those hours. For all this time as if there is no way that I could attain my current physique without some exogenous hormones. Golds Gym North Las Vegas is my fucking house, I've never even seen your ass pumping any Iron, DO YOU EVEN LIFT. FUCK OUT DA WHEY!!! I wouldn't have even been that mad if he didn't seem so indignant with his accusation, he seriously looked mad like I undermine the time he spends in the gym(I've never seen him there an I'm a gym rat).

I'm 5'10 200 lbs ~12% body fat for reference

/rant

I'm not even knocking anyone who takes steroids, to me that is a lifestyle choice which has it's consequences especially if you're entirely too dependent on the stuff. I can't

 

[Tashi]

Take that shit as the ultimate compliment man. Who cares what some old shit in the gym thinks he knows? You know you're natural, fuck what he thinks lol. I would have just laughed in his face if I were in your position.

 

[Imm0rt4l]

Take that shit as the ultimate compliment man. Who cares what some old shit in the gym thinks he knows? You know you're natural, fuck what he thinks lol. I would have just laughed in his face if I were in your position.

That's exactly what I did was laugh, it was seriously funny. But I'm not gonna lie I was a little heated that he had to go and undermine my hard work. That isn't to say that there is definitely a point where you can tell that someone isn't natural, but I'm far from that point.


on a related note I think I have body dysmorphic disorder, I don't feel big, and cutting down to 185 just feels really wrong . No matter how many people say I'm big I don't really see it, but perhaps it's not that severe, I see myself and only see room for improvement. I don't like cutting, I'm too obsessed with strength.

 

[FallingEdge]

on a related note I think I have body dysmorphic disorder, I don't feel big, and cutting down to 185 just feels really wrong . No matter how many people say I'm big I don't really see it, but perhaps it's not that severe, I see myself and only see room for improvement. I don't like cutting, I'm too obsessed with strength.

I think it a lot of us are like that. I too feel small, despite my size. People say the same thing to me about being big and when cutting, you lose the mass and strength so it hurts it even more. This summer, I got a lot more lean and just felt tiny. Arms were smaller because of less fat but still. Just sticks in your mind, ya know? In the end, we just need to do our best to remind ourselves that there is nothing wrong with self improvement and wanting more but at the same time, be happy at what we have achieved and where we are at.

snip

You can definitely see a difference in the pics. Remember, it is only 5 months. That is a drop in the weightlifting bucket. If you want to continue down this path, this is only the beginning. Shit takes time and you are on the right path.

I've heard great things about Phat. Actually considering it because I think I can still kind of keep my 5/3/1 progression with that.

I would love to try Phat but honestly 5 days a week in the gym is just too much of a time commitment. I managed to squeeze the 4th day in so I could to the BBB 3 month challenge as intended (1 week and 1 day in so far!) but with work and a kid, that's my limit.

1 week into this thing I definitely feel like I need to eat more.

re: Phat

5 days a week is definitely a commitment and based of the routines, it looks like more time will be spent in the gym. I understand where you are coming from as it is difficult. Life > gym and you gotta do what you gotta do. I want to try 5 days a week but who knows if I can. I too like the idea of a hard strength day and a volume day. Something new for me. Plus, I get to dive in all sorts of new routines. If they are useful to me, who know lol.

re: eating

I feel you on eating. I am no way eating enough. I think I will start drinking more milk and take more chicken and rice with me to work.

 

[deadbeef]

My elbow is killing me. I think I need to take it easy for a while - no "heavy" bench press. :-(

Got 265x1 today but it hurt.

One step forward one step back.

Arggh

 

[L0st Id3ntity]

I was tempted so I weighed myself this morning, 78kg. :lol

My body is crazy, last week I was 70.8kg in the morning (months of moderate/low crab).

In the mirror I look the same, abs look the same, can't be more than 0.5kg of fat.

Either way I don't care, I know how to and have the will to easily lose fat , it's strength/size that I'm lacking.

Bulking until May 2013 or 90kg.

 

[sphinx]

You can definitely see a difference in the pics. Remember, it is only 5 months. That is a drop in the weightlifting bucket. If you want to continue down this path, this is only the beginning. Shit takes time and you are on the right path.

thanks for your words, FE, they really help.

another "before/after" pic I tried was really depressing, I looked the same, maybe worse than the before pic. It didn't help that it was my free day..maybe I should have waited til tomorrow.

I know you are a guy how likes to monitor himself with lots of pics, do you ever get unsure of your progress or maybe even kind of depressed when you took a pic in a shit day or a shit pose?

 

[Splash Wave]

I asked this question on the last page but I got very little feedback:

What are some methods for nursing a knee back to health? I strained it last week during squats, and I've been unable to do them ever since. It didn't help that I tried to squat again during my next workout, but I've since learned my lesson and will be taking a week off.

In the meantime I've been massaging it and icing it--is there anything else I can do? If it isn't healed by the end of the week I'm going to the doctor (I'd go now if I had time).

 

[MrToughPants]

330 success but I doubt I'll hit 342 for 20 next week with how this one went. Might just do 342x10 and take 10kg off and do another 10 with 320. I'd like to full squat double body weight for 20 someday.

 

[Brolic Gaoler]

I asked this question on the last page but I got very little feedback:

What are some methods for nursing a knee back to health? I strained it last week during squats, and I've been unable to do them ever since. It didn't help that I tried to squat again during my next workout, but I've since learned my lesson and will be taking a week off.

In the meantime I've been massaging it and icing it--is there anything else I can do? If it isn't healed by the end of the week I'm going to the doctor (I'd go now if I had time).

Rest.

330 success but I doubt I'll hit 342 for 20 next week with how this one went. Might just do 342x10 and take 10kg off and do another 10 with 320. I'd like to full squat double body weight for 20 someday.

Nice!

 

[deadbeef]

330 success but I doubt I'll hit 342 for 20 next week with how this one went. Might just do 342x10 and take 10kg off and do another 10 with 320. I'd like to full squat double body weight for 20 someday.

Are we talking kg or lbs here?

 

[Brolic Gaoler]

Are we talking kg or lbs here?

He's converting for us.

He's doing KG, but breaking it down in lbs.

Just kind of have to roll with it when he says "drop down 10kg" lol.

 

[Veezy]

I asked this question on the last page but I got very little feedback:

What are some methods for nursing a knee back to health? I strained it last week during squats, and I've been unable to do them ever since. It didn't help that I tried to squat again during my next workout, but I've since learned my lesson and will be taking a week off.

In the meantime I've been massaging it and icing it--is there anything else I can do? If it isn't healed by the end of the week I'm going to the doctor (I'd go now if I had time).

Not only rest, but make sure that you're working upstream and downstream from the problem (calves, quads, hams, thighs) by doing mobility work. In addition, make sure you're moving the knee if possible. Leaving it still will build tissue in the area that could lead to healing taking longer or worse further injury when you do finally move the knee.

 

[Splash Wave]

Not only rest, but make sure that you're working upstream and downstream from the problem (calves, quads, hams, thighs) by doing mobility work. In addition, make sure you're moving the knee if possible. Leaving it still will build tissue in the area that could lead to healing taking longer or worse further injury when you do finally move the knee.

What does mobility work entail?

Thankfully I have to bike to campus so keeping the knee still isn't an option (even if this does hurt a bit).

 

[Noema]

I asked this question on the last page but I got very little feedback:

What are some methods for nursing a knee back to health? I strained it last week during squats, and I've been unable to do them ever since. It didn't help that I tried to squat again during my next workout, but I've since learned my lesson and will be taking a week off.

In the meantime I've been massaging it and icing it--is there anything else I can do? If it isn't healed by the end of the week I'm going to the doctor (I'd go now if I had time).

Definitely rest and don't train through the pain. But it's also important to pinpoint the issues that brought in the pain in the first place. It's usually a combination of bad form+ lack of mobility.

 

[Veezy]

What does mobility work entail?

Thankfully I have to bike to campus so keeping the knee still isn't an option (even if this does hurt a bit).

For example, stretching your calves against a wall, reaching for your toes, foam rolling your quads, that stuff. This will keep the muscles near your knee less tight and, thus, help prevent issues in the future and now.

 

[Splash Wave]

Definitely rest and don't train through the pain. But it's also important to pinpoint the issues that brought in the pain in the first place. It's usually a combination of bad form+ lack of mobility.

Form was compromised due to squatting more weight than I should, so the first order of business once my knee heels is to lift less. It's a shame, though, because I've been making very steady gains (I'm doing SS) lately. I was lifting 280, 3x5 (I weigh around 170) when the injury happened.

edit: @Veezy Much obliged! I'll start doing that on Friday.

 

[MrToughPants]

What does mobility work entail?

 

[Cudder]

Did 3x3x225 yesterday on free weight bench yesterday.

Getting off that smith machine for bench press feels good. Got to work back up to my smith max which was 4x315 lol

 

[Brolic Gaoler]

Did 3x3x225 yesterday on free weight bench yesterday.

Getting off that smith machine for bench press feels good. Got to work back up to my smith max which was 4x315 lol

You know the bar on a smith is only 15lbs right? Also, good work making the switch.

 

[Cudder]

You know the bar on a smith is only 15lbs right? Also, good work making the switch.

dude you just stabbed me in the heart..

 

[Brolic Gaoler]

dude you just stabbed me in the heart..

I'm not fucking with you either. Next time you go in read the information plate.

I only know this because I used to do behind the back shrugs on a smith and read the plate while resting.

 

[Cudder]

I'm not fucking with you either. Next time you go in read the information plate.

I only know this because I used to do behind the back shrugs on a smith and read the plate while resting.

is it 15 because of the counterweight or because it's legit 15 pounds.

in my old gym the free weight and the smith bars were identical, length, circumference, everything. i assumed they were 45lbs. of course it FEELS lighter cause of the counterweight, but the bar i thought was still 45 lbs in and of itself.