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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
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FallingEdge
Member
man mode. damn damn damn.
I understand it. It is the idea that you always want to put on more weight and do more so scaling back or not trying a new 1RM just seems backwards, even if it isn't. Same with deloading or taking a week off or dropping your assistance exercises to a lighter weight than you are used to. For me, doing that felt like wasting my time. Like I could be using it to get stronger and instead, I'm doing this which sets me back several weeks/months.
It is wrong to think like that and it is hard to get out of it. But in the end, progress is what matters. The hard part is just waiting till the end to see it
Actually I did, but maybe you didn't read my post? I get the idea of getting stronger by rep PR's as I said, it's just seems dissapointing to not lift any new weights for four months (that's why I specified weight PR's in my post). Though it might just be me being addicted to continually set PR's on SS.
Have you considered the Texas Method? It's a weekly progression instead of on a per-cycle basis like 5/3/1.
You have a volume day on Monday where you do 5x5 with 85% of your 5RM, a light day on Wednesday with 2x5 with 60% of your 5RM and then an intensity day on Friday with a single set of 5 in which you try to break you previous PR.
Brolic Gaoler
formerly Alienshogun
man mode. damn damn damn.
I understand it. It is the idea that you always want to put on more weight and do more so scaling back or not trying a new 1RM just seems backwards, even if it isn't. Same with deloading or taking a week off or dropping your assistance exercises to a lighter weight than you are used to. For me, doing that felt like wasting my time. Like I could be using it to get stronger and instead, I'm doing this which sets me back several weeks/months.
It is wrong to think like that and it is hard to get out of it. But in the end, progress is what matters. The hard part is just waiting till the end to see it
Oh, I understand the mentality, and IMO it's a weakness. I was agreeing with the rest of his post.
Pushing for maximal training is fine (if that's the program you've selected), but don't bitch about a program you decided to do that revolves around sub-maximal work 99% of the time.
muntersaur
Member
Actually I did, but maybe you didn't read my post? I get the idea of getting stronger by rep PR's as I said, it's just seems dissapointing to not lift any new weights for four months (that's why I specified weight PR's in my post). Though it might just be me being addicted to continually set PR's on SS.
If the idea of not setting another PR for another four months does not seem exciting to you then simply find another routine. This is not a snide comment because I also feel the same way.
FallingEdge
Member
I've yet to test out my PRs. I think I will try in March.
Anton Sugar
Member
Actually I did, but maybe you didn't read my post? I get the idea of getting stronger by rep PR's as I said, it's just seems dissapointing to not lift any new weights for four months (that's why I specified weight PR's in my post). Though it might just be me being addicted to continually set PR's on SS.
It's a little hard to wrap your mind around, but really, 4 cycles (~4 months) isn't that long. If you're doing the program right, you generally get a LOT of length out of it. I have been doing 5/3/1 for a year (literally, I'm on cycle 12, started in Feb of last year) and I haven't had to reset anything except for my press, which has been a weak point. I don't have my training log on me, but after that initial "slow" period in the first few cycles, you get PLENTY of chances to set weight PR's. I've set multiple rep and weight PR's on my squat and deadlift.
Brolic Gaoler
formerly Alienshogun
I probably won't again until I stall.
Brolic Gaoler
formerly Alienshogun
Thanks!
you welcome. and as you work on your muscles, you should work on your ego too.
muntersaur
Member
This is incredibly impressive!
I still believe 5/3/1 is not the right routine for me, but there is no doubt, if you put your heart and mind into it - you will get fantastic results.
Brolic Gaoler
formerly Alienshogun
That's any good routine really. The hardest part of the routine is following the routine
. 5/3/1 isn't for everyone, that's for sure. Eventually I may move on to another program, but for the moment it's doing right by me.
What type of program are you looking for? 5/3/1 is as modular as Grayskull LP. You can pretty much cater both to whatever your fitness/aesthetic goals are.
Dude, did you have any special GSLP templates? Something that's not in the book? I asked about it a few pages ago but I guess you missed it. I believe you PM'd some to someone week or so ago.
And btw, do you have any idea what's going on at GSLP forums? Pretty dead ever since November. Is it just that everyones preparing for the new site? JP hasn't posted since November either..
IronBubbles
Banned
Alienshogun said:
It's not about ego as much as it is about optimization. Unless you believe any novice doing Starting Strength should leave his ego at the door and do 5/3/1 instead.
"Progress is progress" I get that, especially for an advanced lifter, but a 10 pound increase in a month on a novice is not just (a little) progress, it's also very wasteful.
Anyway, my original question was more aimed at getting impressions from people at different levels of adaptation, wasn't trying to knock the program or anything.
Noema said:
Yes, I know about that (read Practical Programming).
After SS I probably want to get into olympic lifting and TM isn't really the best set-up for that. I was thinking about using a template like this and then using 5/3/1 for the strength lifts but without the 3's and the deload week as described here. A gamble, which I like.This answer is more in line with what I was looking for.
Brolic Gaoler
formerly Alienshogun
It's not about ego as much as it is about optimization. Unless you believe any novice doing Starting Strength should leave his ego at the door and do 5/3/1 instead.
"Progress is progress" I get that, especially for an advanced lifter, but a 10 pound increase in a month on a novice is not just (a little) progress, it's also very wasteful.
Anyway, my original question was more aimed at getting impressions from people at different levels of adaptation, wasn't trying to knock the program or anything.
Yes, I know about that (read Practical Programming).
This answer is more in line with what I was looking for.
The only thing you're showing me is either you haven't read any of the books or you've forgotten everything you read. You don't seem to grasp the point of the program at all, even for a novice nothing is "wasted." It may take a long time to get to heavier weights, but it will also take longer before they ever plateau (which may actually be better in the long run anyway as their body gets used to the weight/work over extended time). It's not like "noob gains" have an expiration date.
I suggest you read the book(s) again and read some of JW's blog. The amount of templates for 5/3/1 is staggering and it fits just about everyone, even beginners who may want to take a crack at it.
muntersaur
Member
I'm not looking for a programme because at the moment i'm doing a programme designed by Christian Thibaudeau.
Basically you work up to a 1RM max for the day for a particular lift (squat/trapbar deadlift, bench, high pull) and then go down to 90% and do three sets of cluster reps (10s between each rep), aiming for at least three cluster reps for each set, more if possible. Then you do 65-75% three sets of 5/4/3/2/1 reps (with fifteen seconds between 5-4-3-2-1). There are more variations but this is the gist of it.
I love this programme.
1. I get to test my PRs regularly. I don't care what anybody says about ego - I absolutely love the feeling of beating a PR.
2. It is self-regulating. If I feel awesome, I will absolutely make the most of this day. If I feel shit, I just do a workout for my strength levels of that day and feel like I have accomplished my maximum for that day.
3. I have found that I need a lot of volume to get stronger/bigger, and this incorporates enough volume that I am pumped full of blood by the end, and is actually primarily designed for hypertrophy.
4. There are multiple goals - even if I don't beat my 1RM, I will attempt to beat my cluster reps record, and then attempt to beat my previous weights in the 5/4/3/2/1 section.
For me, this programme captures my lifting mindset and goals better than 5/3/1.
Thanks for posting, I had not seen this. I'm doing 5/3/1 as well and his goals are almost identical to mine.
FallingEdge
Member
Which is fine and nothing wrong with that. From your previous post, it just came off that you were criticizing 5/3/1 for not being the program you wanted it to be. Hope that clears up any confusion on my end of things.
Brolic Gaoler
formerly Alienshogun
The concept of "leave your ego at the door" doesn't mean you don't get to be proud of yourself, or feel like a baus.
It means you need to accept a sub-maximal program for what it is and realize you're not going to be lifting as "heavy" as you truly can most of the time. You can't let that bother you if you want to be successful with the program. That's the concept of "leave your ego at the door."
Being an egotistical bastard is half the fun of being a strong mother fucker. http://www.youtube.com/watch?v=wyx6JDQCslE
muntersaur
Member
I think you are mixing me up with the poster who was asking about 5/3/1.
I know 5/3/1 well, have tried it twice, and have come to the realisation it is not for me. I have never criticised it because I know for those who have the right mindset for this programme, fantastic gains will be made.
FallingEdge
Member
Light assistance days are a thing I do once every two months. They are just days my friend decides to go and I'll just say, "Ah fuck it" to just keep him motivated.
I just plan for them every week just in case. Otherwise I just do HIIT at the gym and leave 25 minutes later.
Btw, is there any one place/site that has a lot of these templates listed conveniently next to each other? Apart from the book I mean..
Just interested though I'm probably going for either BBB or the bodybuilding template when I finally one day "graduate" to 5/3/1. Still trying to have a crack with GSLP first
IronBubbles
Banned
Maybe it comes down to whatever you or I expect out of a novice phase. You feel nothing is wasted (probably) because you might feel a slower progression sets a novice up for a long and fruitful lifting career. I am more interested in exhausting my novice phase as efficiently as possible.
The whole definition of noob gains are very quick gains which you only enjoy at the beginning of your training career. Going slowly about your noob gains by using 5/3/1 kinda defeats the purpose then.
Brolic Gaoler
formerly Alienshogun
No, it absolutely does not defeat the purpose. Again, there is no expiration date on "noob gains" and it's not a race. And you're not interested in exhausting it as "efficiently" as possible, you're interested in exhausting it as quickly as possible. There's a difference.
I'm not gonna keep going back and forth with you, not even sure why I'm arguing this with an admitted novice in the first place. Do you stud.
Btw, is there any one place/site that has a lot of these templates listed conveniently next to each other? Apart from the book I mean..
Just interested though I'm probably going for either BBB or the bodybuilding template when I finally one day "graduate" to 5/3/1. Still trying to have a crack with GSLP first
JW has some on his blog, T-nation has a bunch, and there's others all over the damned place.
I imagine in his NOV book he will have a new compilation of all of them.
IronBubbles
Banned
Ok, w/e. Agree to disagree then.
I understand the sentiment then; I've trained with a guy who just wants to bench, so of course I choose to settle my 5/3/1 bench days on the day of the week he usually wants to come over.Mully said:
Ideally, though, I would love to have an experienced workout buddy that lifted more than me to help me fine tune and improve my lifts. That's part of the reason I've explored the option to go to a barbell club of some sorts for a little while, or even a crossfit box.
Brolic Gaoler
formerly Alienshogun
Asked Jim about a list of all his templates and he answered.
Link.
http://www.facebook.com/permalink.p...39475&comment_id=2443783¬if_t=feed_comment
Makes me wish I still lived in the seatac area.
Link.
http://www.facebook.com/permalink.p...39475&comment_id=2443783¬if_t=feed_comment
Makes me wish I still lived in the seatac area.
Nice of him to answer so quickly
Didn't even know he answers peoples questions in FB.Brolic Gaoler
formerly Alienshogun
Nice of him to answer so quickly
He typically doesn't unless it's a good post or question. He hates Facebook but realizes it's a necessity for his business/image.
Thinking about that bodyweight exercise video above.
I've noticed that I've increased my ability to perform those type of exercises(except backflip) through the big three lifts more than were I just to keep repeating those exercises.
It almost seems like they're just for show, I don't understand why anyone would devote themselves to such "conditioning".
I've noticed that I've increased my ability to perform those type of exercises(except backflip) through the big three lifts more than were I just to keep repeating those exercises.
It almost seems like they're just for show, I don't understand why anyone would devote themselves to such "conditioning".
I misread your post initially while reading it on my phone. Yeah, big 3 are great for improving body composition and increasing power, but you still need to do the movement of what youre trying to improve ( sprint, pull up, etc) to maximize progress
What? The big 3 are great for increasing power. Most elite athletes that need power squat. Usain Bolt squats. Olympic lifters do the big 3 lifts in addition to their olympic lifts. Olympic lifters are incredibly athletic (fastest sprinters in the world within the first 30 meters and 40"+ verticals. The big 3 are not just for show.
I love that kind of approach to fitness but after seeing a couple of those exercises I have to question: what's the purpose of doing them?? I have a handful of those in my standard repertoire, but some of them have been phased out to give way to things that help me reach my goals easier and better.
Take the Jump Burpee for example, I am proud to be able to do 20 of them but everytime I only end up with my heart rate messed up and compromising the whole gym session. What am I trying to achieve with them other than brag and jump around like an attention whore? not much... is it chest workout? sort of but not a very efficient at it.
on the other hand, a couple Push up variations are a very good warmup option for bench press and some stretching in pistol squat position (meaning, standing down there for 15 seconds) is also very helpful, it's in fact my first choice for lower back warm up.
mr stroke
Member
Burpees are a fantastic condtioning exersize. They also work the hell out of you're legs and core. Work them in while running a circuit and you will be drentched, one of my favorite body weight movements.
HisshouBuraiKen
Member
That bodyweight exercise video breaks down so neatly for me
11 - Hey I've done those!
11 - Wow I've done easy versions of those but damn
11 - I am way too uncoordinated for that shit
10 - What is this I don't even
1 - TRIPLE clap push-ups?! 0_o
11 - Hey I've done those!
11 - Wow I've done easy versions of those but damn
11 - I am way too uncoordinated for that shit
10 - What is this I don't even
1 - TRIPLE clap push-ups?! 0_o
FallingEdge
Member
You can do them before deadlifts.
Brolic Gaoler
formerly Alienshogun
This woman is probably stronger than you.
http://articles.elitefts.com/training-articles/hannahs-meet-report-so-i-was-wrong/
http://articles.elitefts.com/training-articles/hannahs-meet-report-so-i-was-wrong/
it's great exercise, I agree but it somehow doesn't fit in my workout anymore :/
because a part of it consists of a push-up, I used to assign it to chest workout. That was wonderful when I was just doing bodyweight exercises, aka many push-up variations.
but If I am going to need my strength and intact heart rate to do bench press and give it my all plus complementary exercises (butterflies, etc.), then it turns into something counterproductive, to me at least, maybe I lack to condition to keep it all together.
the_log_ride
Member
First day back at the gym! Haven't been to the gym since I fell off a roof and fractured my wrist two months ago. I deflated a ton, which sucks, but I was able to get the leanest I've been in a LONG time (I've lost 171 pounds now, from 351 to 180). Doctors were surprised my wrist healed as quickly as it did, but I'm still going to take it a bit easy just in case. Hopefully it doesn't take me too long to get back to where I was at. I always seem to get injured just as I'm starting to take it to the next level, and from stuff that's not lifting related...
Brolic Gaoler
formerly Alienshogun
Quit eyeball fuckin' me son.
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