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avrahan

By avrahan,
in Health & Wellbeing

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The Bogan
The Bogan

Disclaimer: Long post for dead thread I've been hitting the bells and stuff for a few years now, I now only train at at home, and first thing in the morning on a empty stomach (after a strong cup

L33SH
L33SH

btw since no fker besides my boyfriend checks my build thread, I got a squat pb last night I'm weighing less and lifting more than ever woot!

The Bogan
The Bogan

If you can carry you shopping your not buying enough food. If you cannot carry your shopping your not lifting enough. And go.

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Trozzle Grand Master

Trozzle

Posted
Posted

Woah, I thought my diet was a pain in the ass to upkeep.

Girls I don't plan on kissing again ;)

Birds, you sir are the initial reason I stepped up my game.

You continue to provide solid motivation to this day. I commend you my fellow man.

alright you lot...

what's your best time at 300m Rower??

Are we using the same rowing machine guys? I swear to god I could smash 300m in under 3 minutes, but I never use the rower so there's a VERY good chance I'm misleading myself.

Dose Pipe Sutututu Grand Master

Dose Pipe Sutututu

Posted
Posted

Markos, it would depend on his level of activity and conditioning obviously (not to mention body type and figures), so how much would you recommend then?

While 210g may be too much for him, it doesn't mean it would apply to all of your lifters.

For example I'm 87kg, lifting 5 times per week. If I consume 210g that's 2.4gr/kg/bw which is a pretty damn solid intake and my body sure wouldn't effectively use more unless I started training twice a day.

hrms.. I consume nearly that much program a day too, but told that's not enough

jangles Veteran

jangles

Posted
Posted (edited)

Cosa - have you tried it or just passing on what you've heard?

I started on 5/3/1in march and love it, after 5 months from no weight training of any serious nature,

Learning squat, military and dead lifts from scratch using ripptoes techniques, and lost 10kg weight, factor in adding muscle mass, that's a fair bit of fat.

BP 1.69

DL 2.46

MP 1.05

SQ 1.97

I'd recommend 5/3/1 to anyone that wants to progress easily. I was stuck at 1.08 on bench before starting also.

Edited by jangles
Birds Grand Master

Birds

Posted
Posted

Is that a 1rm?

Yes. Tried for 120, but could only get it half way back up...stayed there for 10 seconds before I called the spotter haha. I'm very non-linear on bench - in the same session I could push out 2 x 110 or 7-8 x 100. I just get to a weight where the muscles say "that's enough" and you can't cheat your way into another rep on bench...or conjure more strength from other muscles...

jangles Veteran

jangles

Posted
Posted

Yes. Tried for 120, but could only get it half way back up...stayed there for 10 seconds before I called the spotter haha. I'm very non-linear on bench - in the same session I could push out 2 x 110 or 7-8 x 100. I just get to a weight where the muscles say "that's enough" and you can't cheat your way into another rep on bench...or conjure more strength from other muscles...

That would of been a long 10seconds!

Have you considered reverse pyramid style training?

Birds Grand Master

Birds

Posted
Posted

That's funny cause I wasn't sure how to write it :P

It's a "nope I haven't considered that type of training", but feel free to suggest, elaborate and enlighten.

Birds Grand Master

Birds

Posted
Posted

Birds, you sir are the initial reason I stepped up my game.

You continue to provide solid motivation to this day. I commend you my fellow man.

Awesome compliment! How has it been going for you anyway? Feel free to PM :)

Trozzle Grand Master

Trozzle

Posted
Posted

hahaha no worries mate it's the truth :)

In preparation for an 11 night pacific islands cruise I've got Tuesday week, I cleaned the shit out of my diet and have cut back a bit. Dropped a little over 2kg now sitting on 75.5kg. I've done a 140kg deadlift for 1 rep just to see if I still had it in me, and it was f**king easy days! Sure I could pump 2x bodyweight no worries, but no point just now. Otherwise I'm still gaining strength while dropping fat, which according to Markos doesn't make sense :P very slow gains though, very slow. Getting pretty cut, so happy at the moment. I'll provide a proper update with pics in my thread next weekend ;)

jangles Veteran

jangles

Posted
Posted (edited)

That's funny cause I wasn't sure how to write it :P

It's a "nope I haven't considered that type of training", but feel free to suggest, elaborate and enlighten.

basically you warm up to 60-80% of your top set,

Have a 3-5min rest, whatever suits,

Then punch out your top set using all your energy, recover.

Reduce weight 10-15%, do two more reps than last set. Rest

Reduce weight 10-15%, do two more reps than last set.

allows you to get your max out whilst in a deficit.

I've done this, overlaying 5/3/1. Works a treat for me.

Edited by jangles

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