EPTI am de-loading deadlifts today after not having done them in 2 weeks. I want to also use it as a chance to work on grip strength at a slightly lower weight. Should I go ahead with my plan to just do more light reps until grip starts to fail? Or will that be too much stress anyway?
TL Health and Fitness Initiative 2011 - Page 326
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MajinMojo
266 Posts
I am de-loading deadlifts today after not having done them in 2 weeks. I want to also use it as a chance to work on grip strength at a slightly lower weight. Should I go ahead with my plan to just do more light reps until grip starts to fail? Or will that be too much stress anyway? | ||
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sc4k
United Kingdom5454 Posts
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Malinor
Germany4733 Posts
I personally don't think there will be too much stress, given that you have been doing your squats and deadlifts for at least a couple of months regularly, your body (legs and lower back in this case) should be used to some fair amount of volume already. So adding more reps for a couple of sessions to strengthen a weak point could just be a smart thing to do. | ||
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ModernAgeShaman
Norway484 Posts
On June 02 2011 17:54 mathemagician1986 wrote: If you just want to go jogging for the sake of jogging, it doesn't really matter. If you want to burn your fat reserves however, jogging after a workout is probably best. Whenever you exercise, your body burns carbohydrates first, and once those are gone it turns to body fat. So when you workout, you will have already depleted your carbohydrate reserves, so your cardio exercise will burn mostly fat. for the same reason, early morning cardio before you eat is effective for fat burning. liver glycogen levels are lower after sleeping so doing any exercise before you eat again will burn a higher percent of fat. | ||
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Necosarius
Sweden4042 Posts
Squat 60 Bench 45 Deadlift 70 OHP 25 PC 20 After SS: Squat 122.5 Bench 77.5 ( weak upper body  )Deadlift 135 OHP 57.5 PC 60 Poor technique made my PC number low I don't really know what I should do now.. I guess I should move on to the advanced novice program but then what? Madcow? I should also start focusing on my goal to lose some fat. I haven't changed my diet that much since I started SS so I've gained som weight as well  Not much size though which is good! I'm thinking about going for the Leangains approach so I will have to read up on that. Does anyone here have any experience with it?Anyways, thanks for recommening me SS, I feel strong and awesome  | ||
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Michaelj
United States186 Posts
Squat: 270 3x5 Press: 115 4-3-2 lolol Rows: 115 3x5 (undecided about rows, i guess i'll stick with them for a while) However, I went to the oly lifting center again, and worked on my snatch form a lot. Worked up to a snatch from a few inches below the knee, and it was pretty awesome (although my shoulders and entire back are a bit sore, I need to be more flexible). I bought the cheapest pair of oly shoes I could find lol ($40), hopefully they fit right when they get here next week | ||
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Zafrumi
Switzerland1272 Posts
On June 02 2011 23:00 Necosarius wrote: So I'm done with SS! Before SS: Squat 60 Bench 45 Deadlift 70 OHP 25 PC 20 After SS: Squat 122.5 Bench 77.5 ( weak upper body )Deadlift 135 OHP 57.5 PC 60 Poor technique made my PC number low I don't really know what I should do now.. I guess I should move on to the advanced novice program but then what? Madcow? I should also start focusing on my goal to lose some fat. I haven't changed my diet that much since I started SS so I've gained som weight as well Not much size though which is good! I'm thinking about going for the Leangains approach so I will have to read up on that. Does anyone here have any experience with it?Anyways, thanks for recommening me SS, I feel strong and awesome awesome gains dude. keep it up | ||
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Michaelj
United States186 Posts
On June 02 2011 23:00 Necosarius wrote: I should also start focusing on my goal to lose some fat. I haven't changed my diet that much since I started SS so I've gained som weight as well Not much size though which is good! I'm thinking about going for the Leangains approach so I will have to read up on that. Does anyone here have any experience with it?I try to do Intermittent Fasting. I don't know how effective it is since I am still trying to do the gain muscle while losing fat kind of thing, but it's fairly easy to do. I just skip breakfast and try to eat mostly meat and veggies. | ||
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Ingenol
United States1328 Posts
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FFGenerations
7088 Posts
Glad i didnt gym today, feel awful | ||
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Catch
United States616 Posts
On June 02 2011 12:44 phyre112 wrote: That article was posted (by eshlow?) probably a hundred and thirty pages back. I haven't read the whole thing since then, but I did skim it just now. The problem I have is not with the reasoning, it's with the numbers. It's ENTIRELY possible to add more than 1.5-2 pounds of muscle per month; I've added maybe 7 or 8 pounds (while gaining ~10-12 total) in a couple one month segments over the last year. You can attribute it to the "novice effect (I've been lifting for over a year now; nine months on SS) the first time - the second and third time were four and six months into SS respectively. You can attribute it to me being a genetic freak like decaf - but I doubt it. I've always been a stick. "Clean bulking" or if you prefer "lean bulking" is cool. It's a good idea, it's long-term going to get the results that most people are looking for. But it's not, in all cases going to be the most effective thing out there. edit: before anyone comments about my 9-months on SS and still-terrible lifts, I feel the need to qualify. I took a month off ~december for finals. I took a month off around april for my knee injuries. I've been dealing with injuries, problems with form and I'm apparently by nature a terrible bencher. Long arms narrow shoulders/chest. Oh well. I'm getting places, even if I am "one step forward one step back" Oh, I didn't know that. This is why we need our own forum... anyways. Like I said before, I just follow the general principles of what he is saying - I too disagree with only being able to add 1-2 pounds a month and I don't think adding muscle is that linear (at least from what I hear...). In fact, anywhere he gets specific is when I tend to disagree. For example, the 10% body fat thing isn't something I agree with either despite the fact I understand what he saying. I need to cut a little bit more myself, but I can do that over the following months as I'm lean bulking. Clean bulking and lean bulking are two different things in my opinion though. Maybe I am wrong and if I am let me know, but clean bulking is bulking on well, clean foods. It doesn't matter how much you eat as long as it is stuff like steak, potatoes, and eggs. You may not pay much attention to your caloric intake. On a lean bulk it is a little bit different; your foods may not be clean but you will pay more attention to calories or macros than what you eat. And screw all the haters :D So I'm done with SS! Before SS: Squat 60 Bench 45 Deadlift 70 OHP 25 PC 20 After SS: Squat 122.5 Bench 77.5 ( weak upper body ) Deadlift 135 OHP 57.5 PC 60 Poor technique made my PC number low I don't really know what I should do now.. I guess I should move on to the advanced novice program but then what? Madcow? I should also start focusing on my goal to lose some fat. I haven't changed my diet that much since I started SS so I've gained som weight as well Not much size though which is good! I'm thinking about going for the Leangains approach so I will have to read up on that. Does anyone here have any experience with it? Anyways, thanks for recommening me SS, I feel strong and awesome Good job man! Anyways I've been on leangains for awhile. It isn't that bad, esp. if you really keep yourself busy like he recommends. The only time I would think about food would be about ~20 minutes before I could eat, but I didn't obsess over it any other time. I can't give results for strength, but it seems to have helped me quite a bit in weight loss (190 ---> 174)... then again I was also reducing calories, so who knows. Anyways, that's all I have. The only times I would really break my fast is if it was the weekend and I was drinking or the occasional snack after coming home from going out. | ||
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MajinMojo
266 Posts
On June 03 2011 02:55 Catch wrote: In fact, anywhere he gets specific is when I tend to disagree. You and phyre112 pretty much nailed it I think. I read through a good portion of it and while it seems like his general arguments were from the "good advice" column but whenever he got into detail it seemed like he was misquoting something or using the wrong figures or whatever. Since the figures seem so... just odd to me it was hard to take it too seriously. I'd literally find myself reading, nodding my head and agreeing and then it's like the last step to his logic is just a tad off. It also lessened credibility a whole lot because honestly there's a lot of people who eat differently yet similarly to what he is talking about and he sorta comes across as if he's calling everyone out on something. That being said, I just made some baller ass homemade tzatziki sauce and am going to stir-fry the hell out of some chicken and veggies once I work out. Also I weighed myself last weekend and to my dismay i was at 165lbs. My starting weight was pretty much around there too so I actually expected myself to be somewhere around 170. I told myself if I was below it I'd be pretty shocked since I've been gaining strength and also been bulking decently and (I thought) eating enough. Doesn't seem to make sense. Since when I started I was a skinny ass bastard and now not only am I stronger but I have more visible body fat than before. If I'm gaining both muscle and fat how the hell is my weight the exact same? | ||
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Deleted User 3420
24492 Posts
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DatBoiRijad
100 Posts
read this on bodybuilding.com, does anyone here have anything to add on to this? Or any evidence that proves this? Would be really interesting to read up on. | ||
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AssuredVacancy
United States1167 Posts
the website is: http://www.strstd.com thanks guys! | ||
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AoN.DimSum
United States2983 Posts
http://weightxreps.net/ | ||
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Malinor
Germany4733 Posts
On June 03 2011 04:41 AssuredVacancy wrote: Hey guys, I made a website for strength evaluation / 5/3/1 routine generation and a simple progress tracker.. It's probably full of bugs right now but it'd be awesome if you guys try it out and gimme feed back on it. the website is: http://www.strstd.com thanks guys! That site looks pretty cool, I could see myself using it if you would add more routines than just 5/3/1. When you choose wieght in kgs, the measurement right of the boxes still say lbs. And the formula for the 1RM seems too high for me. I cannot see myself deadlifting 221kg for 1rep with a max of 182.5x5. But I guess you probably just took the one Wendler use's? | ||
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AoN.DimSum
United States2983 Posts
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AssuredVacancy
United States1167 Posts
On June 03 2011 04:53 Malinor wrote: That site looks pretty cool, I could see myself using it if you would add more routines than just 5/3/1. When you choose wieght in kgs, the measurement right of the boxes still say lbs. And the formula for the 1RM seems too high for me. I cannot see myself deadlifting 221kg for 1rep with a max of 182.5x5. But I guess you probably just took the one Wendler use's? How do you suggest I should add other routines? As far as I know not a lot of other routines have a set 'weight' for each training day. For deadlifting I'm using a formula outlined in a study done by Wathan et al. It seems to be the most accurate one so far, although many people have said that the dl estimate seems a bit on the high side. | ||
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JeeJee
Canada5652 Posts
On June 03 2011 04:41 AssuredVacancy wrote: Hey guys, I made a website for strength evaluation / 5/3/1 routine generation and a simple progress tracker.. It's probably full of bugs right now but it'd be awesome if you guys try it out and gimme feed back on it. the website is: http://www.strstd.com thanks guys! I actually really like this website. It's nice, clean and functional. I'm surprised because normally you don't see this type of website anymore. I'd definitely use this if I was at 5/3/1 level. | ||
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