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Syphon Filter
Member
(02-16-2017, 06:19 AM)
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Anyone try these?

velociraptor
Junior Member
(02-16-2017, 03:39 PM)
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Originally Posted by Natural

Been on the 5/3/1 program for a little while now so as it's my deload week I thought i'd try hit some new PB's this week.

Monday I hit 95kg for OHP for a new one.
Deadlift I failed at 240kg, thought I loaded the bar at 240kg but was actually 220kg, so wasted some energy there - will try again Friday.
Bench today, wanted 150kg which I did for 3, so stopped and tried for 160kg after and got that for 1.
Squats tomorrow, aiming for 170kg but think I can maybe do 180kg for 1 at least.

Incredible lifts.

I barely lift half of those numbers. I've been trying a linear progression routine but I just don't seem to be getting stronger.

How much stronger is one expected to get on LP before gains stall out? Is it a question of eating more calories, or changing to something like 5/3/1?
sphinx
the piano man
(02-16-2017, 05:29 PM)
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this is very frustrating...

I come visit my parents in Mexico, the last time people here saw me was 7 months ago.

I arrive and I eat, sleep, and train well the last 10 days, my shirts feel tighter, when on a pump during workout I for once like what I see in the mirror, I do cardio more often, everything is nice, life is great.

yesterday three times in a row from different people, in less than 24 hours, I get comments like "well, you've got fat/chunky these months" or a variation of that and not in a positive way like "you've got noticeable gains" or anything. it's like a condescending "oh I am so sorry for your current state, I hope you get your shit together, keep at it, if you believe in your dreams maybe some day you'll achieve your goals"..

at first I roll my eyes, then I get confused and start second-guess everything.
Psychotext
Member
(02-16-2017, 05:45 PM)
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Big generally = fat to most people. Start doing random pullups and shit with your top off.

(I may have recently done something similar with someone I know.)
crpav
Member
(02-16-2017, 06:02 PM)

Originally Posted by Syphon Filter

Anyone try these?

I have tried all 3 flavors and all were actually quite good. For a nice light snack to get in some protein I say try them.
Ixian
Member
(02-16-2017, 07:35 PM)

Originally Posted by Syphon Filter

Anyone try these?

They're great. A little on the pricey side (and that's after lowering the price from when they were in testing) so I'd only buy them on sale though, but they nailed the texture.
FuuRe
Member
(02-17-2017, 04:25 AM)
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You know what, fuck it



I shared this on r/loseit and forgot to share it in here

2015: 215lb
2016: 233lb
2017: 170lb

I'm 5'9'' btw

Few things I learned during this transition:

- There's no way to outweigh a shitty diet (Told in here several times but I learned it the hard way)
- You can lose steadily without hitting the gym, for the most part of my weight loss I didn't go to the gym nor did any kind of exercise, and I'm not currently doing any exercise (save for some sporadic bodyweightfitness) either but I'm planning to go back to the gym in a couple months
- Track your calories with MFP (This was game changing for me) and be honest to yourself, there's no need to lie by adding less amounts of food to a tracking app
- Do keto if you can, at least for me it did wonders so I highly recommend it to everyone

And don't give up! I experienced a 2+ month plateau and that really made me want to send everything to hell, shit WILL be hard, but it's the only way.
Natural
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(02-17-2017, 10:50 AM)
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Originally Posted by velociraptor

Incredible lifts.

I barely lift half of those numbers. I've been trying a linear progression routine but I just don't seem to be getting stronger.

How much stronger is one expected to get on LP before gains stall out? Is it a question of eating more calories, or changing to something like 5/3/1?

How long have you been on your LP routine?

Having a good diet is key first and foremost but for me personally when I stalled in the past for a week or two - i'd see that as a sign to shake up my routine - whether it's alternating between certain lifts weekly (e.g dumbbell incline press + barbell incline press) or changing the routine to something else.

I tend to change/tweak my routine every 6 months or so unless I feel as though i'm still progressing. Also worth noting that the higher you go up in weights the slower the progression will be for some lifts.
Psychotext
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(02-17-2017, 11:40 AM)
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Excellent job FuuRe. Stick with it.

Originally Posted by FuuRe

And don't give up! I experienced a 2+ month plateau and that really made me want to send everything to hell, shit WILL be hard, but it's the only way.

Did you not adjust your intake to compensate? Everyone gets plateaus, but 2 months tells me that you just tried to stick to what had been working for you, rather than adjusting.
ACE 1991
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(02-17-2017, 05:45 PM)
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Originally Posted by Natural

How long have you been on your LP routine?

Having a good diet is key first and foremost but for me personally when I stalled in the past for a week or two - i'd see that as a sign to shake up my routine - whether it's alternating between certain lifts weekly (e.g dumbbell incline press + barbell incline press) or changing the routine to something else.

I tend to change/tweak my routine every 6 months or so unless I feel as though i'm still progressing. Also worth noting that the higher you go up in weights the slower the progression will be for some lifts.

Since your bench is pretty ludicrous, any general barbell bench tips? I'm sitting at about 190 x 5 and my #1 goal this year is to hit 225lb for 2+ reps by the end of the year. I'm 5'8'' 173lb.
FuuRe
Member
(02-17-2017, 06:59 PM)
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Originally Posted by Psychotext

Did you not adjust your intake to compensate? Everyone gets plateaus, but 2 months tells me that you just tried to stick to what had been working for you, rather than adjusting.

tbh I started dieting without too much knowledge, didn't even know plateaus were common, so I kept on my then ongoing plan (eating less and hitting the gym) out of ignorance
BumRush
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(02-17-2017, 09:21 PM)
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Bum's a daddy again! :)

Mom and baby doing great!
mdsfx
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(02-17-2017, 09:41 PM)
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Originally Posted by BumRush

Bum's a daddy again! :)

Mom and baby doing great!

Awesome! Congratulations! Is this #2?

I was a wreck for my first. I could hardly eat I was so worried/anxious. With the second I was eating pizza in the room lol
Psychotext
Member
(02-17-2017, 09:52 PM)
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Good to hear. Congrats. :)

Multidadbod.
KillerBEA
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(02-17-2017, 10:08 PM)
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Originally Posted by BumRush

Bum's a daddy again! :)

Mom and baby doing great!

Congrats, thats so great man!
Ivan A Nguyen
Member
(02-17-2017, 11:32 PM)
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I have thick ass legs and I don't want to do squats anymore. Any advice for a plan that focuses on just upper body? I know it isn't balanced but I'm tired of my meaty thighs and I want to get that big ole chest.
BumRush
Member
(02-17-2017, 11:55 PM)
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Originally Posted by mdsfx

Awesome! Congratulations! Is this #2?

I was a wreck for my first. I could hardly eat I was so worried/anxious. With the second I was eating pizza in the room lol

Yep! And lol, same. Feels SO different. Amazing but different.

Thanks all! Much appreciated.
Dead Prince
Member
(02-18-2017, 03:37 AM)
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First day of W3 was so a fail. Left phone at home.squats were terrible but I done it but when I got to deadlift I didnt know what the set rep and weight I had to do lol.
Jasper Avenue
Member
(02-18-2017, 05:23 AM)
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Anyone got any suggestions on a new BCAA? I've been on Mutant for the past 6 months but I'm starting to get sick of it.
Szu
Member
(02-18-2017, 06:25 AM)
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Originally Posted by BumRush

Bum's a daddy again! :)

Mom and baby doing great!

Great news!!!

KillerBEA
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(02-18-2017, 04:44 PM)
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Originally Posted by Ivan A Nguyen

I have thick ass legs and I don't want to do squats anymore. Any advice for a plan that focuses on just upper body? I know it isn't balanced but I'm tired of my meaty thighs and I want to get that big ole chest.

Most if not all good plans that you find will have both.

You could use a template/progression schematic like the Texas Method, Juggernaut Method, 5/3/1 and use a few upperbody barbell lifts and fill in with accessory work.

So an example would be.
Monday:
Overhead Press 5/3/1
Pause Bench 5 x 3
Shrugs 3 x 10
Row Variation 3 x 10 & 1 x 20+
Dumbbell Overhead Press 3 x 10 & 1 x 3+
Incline Plate Press 3 x 20+
Bicep Curl Variations 80 reps total

Wedensday:
Bench Press 5/3/1
Overhead Press 3 x Amrap
Shrugs 3 x 10
Row Variation 3 x 10 & 1 x 20+
Dumbbell Overhead Press 3 x 10 & 1 x 3+
Plate Press 3 x 20+
Tricep Extension Variations 80 reps total

Friday:
Incline Bench Press 5/3/1
Pause Bench 5 x 3
Shrugs 3 x 10
Row Variation 3 x 10 & 1 x 20+
Dumbbell Incline Bench Press 3 x 10 & 1 x 3+
Incline Plate Press 3 x 20+
Bicep Curl Variations 80 reps total

Pause Bench, Pause in the bottom but don't rest it, support it with your muscles. This increase time under tension and forces your muscles to fire harder instead of relying on stretch reflex.

Don't be afraid to get a LITTLE sloppy with shrugs but don't go overboard with it. Also go heavy. Traps respond well to heavy weight and a good stretch.

For Plate Presses make sure to squeeze really hard. I use 25 lb plates atm for 25 - 30 reps per set. Anything lighter is a waste of time imo.

The 4th set on the 3 Dumbbell Presses is as many reps as possible. You choose the weight based on your goals or if you want to try for a pr. I rotate between using that set as a heavy set or a really light set to push for a pump/hypertrophy. The minimum is 3 reps to allow for a variety of rep ranges to be used.

4th set on Row variation is a minimum of 20 reps for the pump.

For the arm work pick 2 exercises and just get 80 total reps between them. Record your weights and try to beat your total poundage each week (reps x weight). I have been using Deficit curls and Preacher curls for this.

Overhead press 3 x amrap, just do 3 sets with a given weight. All 3 sets should be just short of failure. No set reps to hit just make it 3 hard sets. I aim for sets of 5, you could aim for sets 8 if you want. When I did this on Thursday I went 1st set 7 reps, 2nd set 5 reps, and 3rd set 4 reps. Each set was super close to failure but didn't actually hit failure.

This is similar (condensed) to what I am doing right now and this is the most upperbody gains I have seen in a while. I use a different scheme for the barbell lifts but I would have insane time putting it into words and making it understandable.
Psychotext
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(02-18-2017, 04:56 PM)
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I assume you're not using much rest for all the stuff that isn't 5/3/1? I ask mostly because I know how long the 5/3/1 part can take with 3 minute rest periods (let alone if you use 5 minutes), and that looks like a LOT of time when you factor in all those other lifts.

(I'm actually tempted to drop all my lower body work later in the year / before my events as it gets in the way of my cycling training)
KillerBEA
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(02-18-2017, 05:14 PM)
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Originally Posted by Psychotext

I assume you're not using much rest for all the stuff that isn't 5/3/1? I ask mostly because I know how long the 5/3/1 part can take with 3 minute rest periods (let alone if you use 5 minutes), and that looks like a LOT of time when you factor in all those other lifts.

(I'm actually tempted to drop all my lower body work later in the year / before my events as it gets in the way of my cycling training)

Considering I do my lowerbody stuff after my upperbody stuff I just go when ready for everything besides my main strength work or i would be there forever. Some sessions end up being 2.5 hrs if i get through everything. Today i skipped a few things because i just wasnt up to it. Sometimes i just do 1 all in set for the extra stuff to save time or i am just not that into it.

Like the other day i didnt feel like doing 3 sets of 10 with 325lbs for Shrugs so i just did 315 for maximum reps and went onto the next thing.

I do get bored doing my exact current setup but it certainly is effective.
KillerBEA
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(02-18-2017, 06:15 PM)
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My current workouts are more like:

OHP/ Flat Bench/ Close Grip Bench/ Incline DB Bench
Pause Bench / OHP / Pause Bench / OHP
Shrugs
Above the knee Rack Pulls (If I feel up to it, this is optional)
DB OHP / DB Flat Bench
Incline Plate Press / Plate Press
Rows
Curls
Glute Bridge
Leg Curl
Leg Press
Leg Extension
Abductor
Back Extensions

Order can change depending if someone is hogging equipment or not... like I said this can get dull. but my traps, glutes, and chest really like this set up.

I workout everyother day and have a 2 days rest before each cycle begins.
Last edited by KillerBEA; 02-18-2017 at 06:18 PM.
Spiritreaver
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(02-18-2017, 06:53 PM)
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Originally Posted by BumRush

Bum's a daddy again! :)

Mom and baby doing great!

Grats big man!! :)
mdsfx
Member
(02-18-2017, 07:57 PM)
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Feck. That was a week from hell. Felt like the flu + bronchitis. I'm at about 75-80% now. Definitely showing up for the indoor tri tomorrow. Will probably turtle my way through the swim though.

Haven't lifted in over a week! That's changing Monday.
FallingEdge
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(02-18-2017, 11:01 PM)
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2 reps @ 315 for bench. Not on imm0rtal's level but I will take it. Maybe one day I can hit 5 reps.
Kieli
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(Yesterday, 12:30 AM)
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Been reading that it's better to not train a body part more than once a week. E.g. no need to benchpress x 3, as it gives you better recovery. Also read that you should keep the workout to less than 1 hour, otherwise you'll start to build up the catabolic hormone cortisol.

My workout consists of 3x week, but training upper body + core + lower body + aerobic exercises. Usually takes me ~1.5 - 2 hours to finish. Wonder if I'm doing too much?
Psychotext
Member
(Yesterday, 01:01 AM)
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If that was true, half the lifters here wouldn't have had any progress at all. Also, if I only spent three hours a week training, I'd look utterly awful.

That said you can definitely go too far with high intensity work.
SilentSoldier
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(Yesterday, 03:34 AM)
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lol, all my workouts are at least 2 hours long which includes warm up reps, stretching, and a bit of cardio at the end. I try to find ways to cut time, but that means cutting out exercises, and I'm not about that. Time is super critical for me because of rotations, but dammit, I don't want to take out anything.
Randolph Freelander
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(Yesterday, 03:39 AM)
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Originally Posted by Kieli

Been reading that it's better to not train a body part more than once a week. E.g. no need to benchpress x 3, as it gives you better recovery. Also read that you should keep the workout to less than 1 hour, otherwise you'll start to build up the catabolic hormone cortisol.

My workout consists of 3x week, but training upper body + core + lower body + aerobic exercises. Usually takes me ~1.5 - 2 hours to finish. Wonder if I'm doing too much?

Bro Science Weekly?
StrawberryJam
Member
(Yesterday, 03:51 AM)
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Hey guys was just looking for some advice.

I've got a history of knee problems (ACL tear) which has affected my exercise and my motivation is pretty low as of right now. I used to do yoga most days of the week but I'm looking for something to do alongside that, cos after years of doing it I'm starting to get a little bored of it.

Have any of you guys experienced a similar injury that you've had to work around? If so, how did you tackle it? Would something like a knee brace be helpful when training?

Also, are there any good online resources for programs to follow?

Sorry for the million questions here. Any answers are much, much appreciated!
KillerBEA
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(Yesterday, 01:52 PM)
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Originally Posted by Kieli

Been reading that it's better to not train a body part more than once a week. E.g. no need to benchpress x 3, as it gives you better recovery. Also read that you should keep the workout to less than 1 hour, otherwise you'll start to build up the catabolic hormone cortisol.

My workout consists of 3x week, but training upper body + core + lower body + aerobic exercises. Usually takes me ~1.5 - 2 hours to finish. Wonder if I'm doing too much?

Yeah I would avoid whatever site wrote that body part splits are better as they are inferior.

Higher frequency means extended muscle protein synthesis, which means more gains. Less work on that muscle per day but it's stretched out over several days. This is essential for natural trainees as they don't have artificially extended muscle protein synthesis like steroid users do.

The less than an hour is not a hard fact. You don't automatically get a huge cortisol spike after 1 hour. It's more about the fact of the amount of volume and the level of intensity that you are accumulating in your workout rather than the time itself.

As long as you are getting enough sleep and eating right/enough it won't be much of an issue. You recovery is probably really good since 4 out of 7 days you're not training. So don't sweat it too much.
mdsfx
Member
(Yesterday, 04:18 PM)
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Indoor triathlon #3 was a success, even though my lungs are still recovering.

I glided through the swim and turtled right by the others gasping for air 5 minutes in. I didn't even care about time. I kept my cadence high on the bike and hit 10 miles at the 30 minute mark. Running is where my lungs really held me back. Got through 2.65 miles in 20 minutes and I know I could do way better than that, but my lungs were on fire and I started hacking.

Overall I'm glad I even showed up, but mostly happy that I conquered the excitement/anxiety during the swim.
Last edited by mdsfx; Yesterday at 04:21 PM.
Psychotext
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(Yesterday, 04:30 PM)
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Good job that man.
mdsfx
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(Yesterday, 04:46 PM)
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Originally Posted by Psychotext

Good job that man.

Thanks. You were in my head all week lol, "you'll be fine by next Sunday, you'll be fine by next Sunday..." I'm at about 75-80% so close enough!
GrapeApes
Member
(Yesterday, 04:48 PM)
A week out from my first powerlifting meet. Any tips or words of wisdom?
Psychotext
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(Yesterday, 05:28 PM)
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Originally Posted by mdsfx

Thanks. You were in my head all week lol, "you'll be fine by next Sunday, you'll be fine by next Sunday..." I'm at about 75-80% so close enough!

Psychologically sometimes it's worth gutting it out. There will always be harder days, and knowing you manned the fuck up and got on with it can do wonders for you in the future when you're feeling low.

I still draw on some of my hardest ever events to say to myself "this is fucking nothing, get on with it".

I'm also known to shout at myself when I'm particularly struggling. lol. Thankfully no-one has ever been around to notice yet. :D
Aurongel
Member
(Yesterday, 05:58 PM)
Many of the stories in this thread are inspiring to say the least, thank you to those that shared them.

Regarding jogging on a treadmill, is there any sort of way to minimize or eliminate side cramps when jogging? I was told breathing patterns can help with this but my 3x inhale 2x exhale technique doesn't seem to eliminate it entirely.
Psychotext
Member
(Yesterday, 07:48 PM)
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The short answer is "get fitter". I used to cramp all the time... I haven't had one in literally years now. Thank god, because the last major cramp I had played a part in my DVT.

There's a degree of nutrition / hydration that comes into it... but all the stuff relating to eating bananas etc is broscience.

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