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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
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Aderall
I may give this a try, I suppose it would be a good way to guage strengh loss/gain while cutting.
I honestly don't feel qualified to answer this. I'm not sure what the best course of action is at this point. Hopefully someone who knows more can answer though.
I think it also increases your max by getting your body used to handling that heavy of weight.
What was your progress like towards the end of SS? (Imo) it depends if you stopped seeing gains or felt like you were plateauing and -needed- to switch.
What are your numbers and goals? Also how much time do you have?
Are my weights too low? Reps too high? Disproportionate lifts? Etc?
I guess I can answer a few of those questions by saying I decided to start light, and really light on deadlifts. I tore my hamstring last November and I didn't want to re-injure it. Adding to that, about a year ago I was "benching" and "squatting" 300lbs and 400lbs respectively. However, my form wasn't that great and I knew if I dropped the weight I could see a lot more out of my lifts.
I certainly know I could put up more which is why I've been thinking a lot about doubling the prescribed weight after this cycle.
Frankly, I didn't follow SS for a while. I thought I was better than that because I was an athlete. I was on a poor routine created for incoming freshman red shirts. I'd squat 5 times a week and do a ton of iso exercises that did little for me. We'd also have to run between 3-5 miles a day as well as practice. Suffice to say I was burnt out by the time I hit 10AM class.
I started incorporating SS into my lifts last April and saw my numbers explode, but fucked up big time by saying I wanted to "cut" and followed a six day cutting routine and added HIIT. I did see slight gains in this routine, but like the other routine, it burnt me out by July.
By September of 2012, I decided to add Deadlifts and OHP to a new routine that strictly followed SS. I was adding weight weekly and seeing my DL go from 135 to 260 in 10 week period. By that point, my lifts were doing great, I had these numbers by November:
DL: 260 X 2
Squat: 340 X 4
OHP: 120 X 3
Bench: 215 X 2
Then I tore my hamstring and decided to give 5/3/1 a shot when my leg finally healed up in late December '12.
Numbers after third cycle of 5/3/1
OHP: 120 X 8
DL: 240 X 9
Squat: 255 X 8
Bench: 200 X 5
I have loads of time. I enjoy going to the gym and now that I'm not being lead down a path of broscience that my gym teacher best friend was feeding me, I feel confident that I can do 5/3/1 even with adding weight to my routine.
Having said that, if you guys have a different opinion, I'll follow your advice. You guys have more experience and are more qualified than anyone I know.
Guys, relax. I don't look like a sickly skeleton as you can see. I'm 5'11, 145lbs with acceptable muscle definition and body fat percentages in the single digits. Obviously I need to add mass to achieve my definition of a desirable physique.
It's difficult. I'm not lifting weights because I can't afford my gym membership payments. My 1000 calorie diet stems from financial strife. Some of you are even taking my post out of context. I don't break down 1000 calories of food into 6-8 meals, but its my recommendation that people should break down their daily diet into 6-8 meals. Y'all misunderstood my intention, and I did a poor job of communicating it.
Not a big deal though, 1000 calories a day is ridiculous but I've managed to create a diet that accomplishes my current goals. I've maintained 145lbs for over a month now and my energy levels have been constant as well. There is obvious room for improvement but improvements are impossible until I start making money.
That wasn't the point of my post though. Researching and experimenting with different diets and workout routines is the best way to learn what works best for YOUR body. Every body is different, I know, what a radical idea. Because of what I know about nutrition I'm able to craft a diet that doesn't completely deprave my body of good stuff.
Once I get back into the gym everything about my diet is going to change. That is another point I was trying to make. Make the best of a bad situation, or if your in a good situation optimize your diet to your goals. Once I'm making money, eating better and lifting weights again, my summer goal of 160lb lean and muscle dense physique is attainable. I've done it before.
I haven't bulked to 170lb yet but I can already imagine myself looking ridiculous with that much muscle.
It's difficult. I'm not lifting weights because I can't afford my gym membership payments. My 1000 calorie diet stems from financial strife. Some of you are even taking my post out of context. I don't break down 1000 calories of food into 6-8 meals, but its my recommendation that people should break down their daily diet into 6-8 meals. Y'all misunderstood my intention, and I did a poor job of communicating it.
Not a big deal though, 1000 calories a day is ridiculous but I've managed to create a diet that accomplishes my current goals. I've maintained 145lbs for over a month now and my energy levels have been constant as well. There is obvious room for improvement but improvements are impossible until I start making money.
That wasn't the point of my post though. Researching and experimenting with different diets and workout routines is the best way to learn what works best for YOUR body. Every body is different, I know, what a radical idea. Because of what I know about nutrition I'm able to craft a diet that doesn't completely deprave my body of good stuff.
Once I get back into the gym everything about my diet is going to change. That is another point I was trying to make. Make the best of a bad situation, or if your in a good situation optimize your diet to your goals. Once I'm making money, eating better and lifting weights again, my summer goal of 160lb lean and muscle dense physique is attainable. I've done it before.
I haven't bulked to 170lb yet but I can already imagine myself looking ridiculous with that much muscle.
theytookourjobz
Junior Member
Not sure how to properly link videos from Facebook but this happened at the end of the lifting meet I was at Saturday.
https://www.facebook.com/photo.php?v=10151453518429367
This guy is like 20 years old.
https://www.facebook.com/photo.php?v=10151453518429367
This guy is like 20 years old.
Shogun says to tell you your numbers are fine for 3rd cycle and to enjoy those high rep final sets while they last. Also he'll be back on the 7th.
Jealousy. Too much awesome for one forum. Funny jokes. Etc.
Alright fellas, long post incoming.
First off, Quest Bars are the truth! Found a store that sold them and thought I'd try a few based on how many people like them. Yes, they are expensive as fuck but I haven't had a better tasting protein bar. Apple Pie in particular was my favourite.
Secondly, I think today was the first day (ever) that I've ever gotten 1g of protein per bodyweight lb. I've been working out just over a year and a half, and I never really took diet that seriously. Now, however, I'm making a conscious effort to seriously up my protein intake to maximize gains. Hopefully I can keep this up..
Also had to reup on some protein yesterday, and decided to go to Walmart and try whatever they had, based on PhysiquesOfGreatness' (Youtube) recommendation. Anyone ever try either Six Star or Body Fortress brand proteins?
Lastly, just made a protein cake (again, based off POG's video). Simple as hell, and only takes 2 minutes. 1 Egg whipped in bowl, 1 scoop of whey, mix that shit into batter, in microwave for 1 minute and done. Real easy way to get your protein and give yourself a break from chugging down shake after shake.
/end
First off, Quest Bars are the truth! Found a store that sold them and thought I'd try a few based on how many people like them. Yes, they are expensive as fuck but I haven't had a better tasting protein bar. Apple Pie in particular was my favourite.
Secondly, I think today was the first day (ever) that I've ever gotten 1g of protein per bodyweight lb. I've been working out just over a year and a half, and I never really took diet that seriously. Now, however, I'm making a conscious effort to seriously up my protein intake to maximize gains. Hopefully I can keep this up..
Also had to reup on some protein yesterday, and decided to go to Walmart and try whatever they had, based on PhysiquesOfGreatness' (Youtube) recommendation. Anyone ever try either Six Star or Body Fortress brand proteins?
Lastly, just made a protein cake (again, based off POG's video). Simple as hell, and only takes 2 minutes. 1 Egg whipped in bowl, 1 scoop of whey, mix that shit into batter, in microwave for 1 minute and done. Real easy way to get your protein and give yourself a break from chugging down shake after shake.
/end
By posting outside this thread. I can see landmines a mile away and don't go near them.
Link doesn't work.
theytookourjobz
Junior Member
It says content is currently unavailable.
Hey guys, So I started Strong Lifts 5x5 on December 17th and haven't missed a workout through February 13th, but took a two week break to get settled in Australia where I'm spending my semester abroad. As of last week I'm back on the wagon again, but by the end of March I'll have finished 12 weeks of Strong Lifts. I enjoy the program a lot and have seen some real motivating changes in my body; although I don't look like a lifter yet, I've put on a solid 10-15 pounds and generally feel and look less scrawny than I did before I began the program. Is it safe to move to a hypertrophy program after the 12 weeks or do I need to hit certain milestones before this (1.5x bw squat, 1x bw bench, 2x bodyweight DL)? My numbers two months in: 65kg squat, 35kg OHP, 82.5kg DL, 40kg Pendlay Row, and 55kg Bench Press.
Also, I've been having a little bit of trouble keeping a good diet as I am now on a university meal plan that is pretty limited in options. I've been trying to have oats and whole milk with each meal in addition to whatever is being served. They serve chicken and vegetables pretty frequently so I should be able to at least hit my daily caloric intake (about 2900 cals) even if the food is not as all around healthy as what I can buy from a store. I do make my own breakfast each morning though, which consists of an English muffin loaded with peanut butter, 2-3 cooked eggs, 2 servings of cottage cheese and one serving of greek yogurt in addition to one protein shake each day. My diet here is not ideal for sure, but I'm hoping I am able to at least eat enough to continue making gains.
Also, I've been having a little bit of trouble keeping a good diet as I am now on a university meal plan that is pretty limited in options. I've been trying to have oats and whole milk with each meal in addition to whatever is being served. They serve chicken and vegetables pretty frequently so I should be able to at least hit my daily caloric intake (about 2900 cals) even if the food is not as all around healthy as what I can buy from a store. I do make my own breakfast each morning though, which consists of an English muffin loaded with peanut butter, 2-3 cooked eggs, 2 servings of cottage cheese and one serving of greek yogurt in addition to one protein shake each day. My diet here is not ideal for sure, but I'm hoping I am able to at least eat enough to continue making gains.
theytookourjobz
Junior Member
Well you gave it a good effort.
BankaiZaraki
Banned
Hey so I finally go to the gym today. Since I'm just starting out I only did 3 sets 10-12 reps to work out my core,legs,biceps,and chest. Still had more energy afterwards but didn't want to over do things on my first day back.
Okay, so I joined a gym on Friday. Been in twice so far, but have felt pretty overwhelmed and lost with everything there... To be honest I didn't know what I should be doing, so both times I went I just clocked 6km on the treadmill and practised some of my taekwondo (junior blackbelt grading is soon, so I guess it helped)
Any advice on a routine, anyone?
Age: 20
Height: ~180cm
Weight: ~68KG
Goal: I have a bit of fat around my stomach that I want to get rid of. Basically I want some kind of abs (if that counts as a goal here).
Current Training Schedule: Umm, every second day?
Current Training Equipment Available: An entire gym apparently.
Comments: New to this whole thing. I'm joining the police next year so I also want to meet their fitness requirements - Not that most of it is hard. Can do everything but chin-ups.
Any advice on a routine, anyone?
Age: 20
Height: ~180cm
Weight: ~68KG
Goal: I have a bit of fat around my stomach that I want to get rid of. Basically I want some kind of abs (if that counts as a goal here).
Current Training Schedule: Umm, every second day?
Current Training Equipment Available: An entire gym apparently.
Comments: New to this whole thing. I'm joining the police next year so I also want to meet their fitness requirements - Not that most of it is hard. Can do everything but chin-ups.
cuevas. PhD.
Member
Have you seen his posts?
Anyone? You guys are infinitely more knowledgeable than I am.
My opinion is that you should exhaust the gains from your linear progression before switching to another program. You haven't even reached a 100kg DL yet. I'd also switch to 3x5 instead of 5x5 on the main lifts (except the deadlift, of course. That stays 1x5).
In other words, stop doing Stronglifts
http://www.neogaf.com/forum/showthread.php?t=459109
This would be my advice. I ran SS for two whole years, but that's just me- either way 3 months seems too short, but you know ur body better than we do.
one thing you could do is learn how all that equipment in your gym works and what is it for.
To learn about this, you should ask a trainer in your gym so that he can tell you how to use it and check your form in all exercises while you try them. You can complement that info with reputable internet sources and this thread (well, it's almost over), if you feel something's odd.
I'm having crazy good success right now with this Kelei routine which you can google- but A- I'm not sure it fits what your goals are as it does seem focused on pure BB aesthetics over everything, and B- I think it might be rough on your body if you're overcoming injury.
GSLP might also work. Based on my personal goals/experience, I can tell you that I regret running SS for so long and not switching to a more BB focused routine- part of it is definitely genetics I'm guessing, but for the time/effort/dedication I put into the gym, my body wasn't aesthetically where I wanted it, and my arms, calves, and abs were lagging.
Okay. I remember reading that a lot of people recommended switching to 3x5 after a while. Am I at the stage where I should do this? My numbers are still really low. The squats are indeed getting pretty tough, but I'm a little discouraged because 65kg isn't really all that much weight; it seems most people don't switch to 3x5 until they can squat 200lb. Also, can I start incorporating some other exercises? My arms are starting to look disproportionately small to the rest of my body, should pull ups and dips help this? Thank you for the response, I've gained a ton of knowledge from this thread over the past couple of months. Also, any input about my diet would be helpful as well.
SS/SL aren't programs for mass gain though, correct? Like many guys, I'm lifting primarily for aesthetics rather than strength. I decided to go with a strength program to build a solid foundation and learn core lifts as a total beginner.
TOM f'N CRUISE
Member
hows the taste??
Pretty good. It can get dry as hell though if you nuke it too long or let it sit for a bit. I don't even like the flavour of protein I'm using but it tastes good in cake form. Sprinkle some cinnamon on that bitch and have at it.
I do this so much. I usually use 2 scoops trutein, 2 servings almond butter, 1 or 2 servings almondmilk, enough to stir it up real good then I put it in the freezer for awhile. I don't let it freeze all the way though just get it really cold ond about ice cream thickness
If you have to reset more than 3 times in a short time then it's probably time to switch that lift to 3x5 unless you just aren't eating/sleeping/resting enough. I'd stick with 5x5 for the others though. Do each one as long as you can and you should progress faster.
Great King Bowser
Property of Kaz Harai
HarryHengst
Member
There is no reason to not do a hypertrophy program if that is what you want to do. You will still make strength gains, although at a slower rate compared to a pure strength based program.
Or, if you got the time and your body recovers quickly, you can look into something like the PHAT program, which has 2 days of strength and 3 days of hypertrophy workouts.
But in the end what matters most is not what kind of program you do, but whether or not you stick to lifting consistently.
MrOogieBoogie
BioShock Infinite is like playing some homeless guy's vivid imagination
Update: Saw a doctor today and was told to take ibuprofen for a week and see if it relieves the pain. Doc checked out my wrist and decided I didn't need an X-ray. The hypochondriac in me is still convinced that I might have broken or fractured a tiny bone in there, and unless I get real therapy treatment it'll only worsen over time.
But then again the doctor could be right and some ibuprofen is all I'll need.
Bah.
Okay, thank you! I think I'll finish out the 12 weeks of SL and jump on a new program after March.
roosters93
Member
Which uni in Aus you at ACE? And what's your height/weight if you don't mind me asking
Don'tBeWeird
Member
Speaking of hypertrophy bodybuilding programs, anyone know any good ones? I know peterb0y has been saying positive stuff about the Kelei workout, which I'll check out later. Anything else out there?
I've only just started the SS program but will eventually start doing some pure bodybuilding once I'm happy with my strength.
I've only just started the SS program but will eventually start doing some pure bodybuilding once I'm happy with my strength.
Wendler's 5/3/1 with the bodybuilding template. Gives you the much needed strength progression as well as hypertrophy.
http://www.jimwendler.com/2012/09/531-and-bodybuilding/
May guys here doing it. I just started on sunday as well.
I haven't read SL in a while, but I think he says just to try it for 12 weeks, not end it after 12 weeks.
Once you fail your 5x5, you try that weight again the next time. If you fail 3x, try a 3x5.
Also, as the weight got heavier, I made one day squat, bench, row and the other OHP and deadlift, so I wasn't squatting and deadlifting the same workout.
You can do what you want, but you still have some linear progression left in you.
velociraptor
Junior Member
So say like my daily calorie requirements are 2600-2800 cals a day, can I eat that split in to three meals? So it won't induce a huge surge in insulin/fat gain?
HarryHengst
Member
You can split it however you want. Even one 2600 kcal meal a day is fine. Fat gain/insulin arent based on the number of meals but are a result of what you eat.
velociraptor
Junior Member
Good to hear. 90% of my diet is clean anyway. I don't eat any processed or packaged foods.
This is what I'll probably do whenever I go to cut someday.
Poindexter
Member
I don't see anything wrong with continuing on 5/3/1. Even Wendler says that 5/3/1 isn't strictly an advanced program. As long as you're making progress and you're satisfied it doesn't really matter.
I'm 5'8'' and somewhere between 155-160 pounds. I'm studying at the Townsville campus of James Cook University.
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