On February 10 2011 16:04 Evilmonkey. wrote: Pretty stoked about my workout today
Finished 195lbsx3x5 on bench without help. Hopefully by next week I'll be in the 200 club =)
Squat: 250x3x5, still need to go lower but am a lot happier with my form.
Deadlift: 315x1x5, felt like a freaking beast with 3 plates on each side. Favorite lift now by far. I feel like it's gonna be a while before I stop gaining on this lift too.
Btw when do ya'll get you're maxes?? I'd like to see where I'm at at 1 rep, but I wanna keep gaining as well.
There's a calculator for this.
Your 1RM on bench is 219. Your 1RM on squat is 281. Your 1RM on dead is 354.
On February 10 2011 13:53 Warrior Madness wrote: Anyone here tried intermittent fasting? Been browsing through leangains.com and I gotta say that the before and after pics of the testamonials trully are the most impressive ones I've seen yet. It's not paleo per se but I'm pretty sure you can adapt paleo to his program. It basically consists of fasting for 16 hours a day (factoring 8 hours of sleep) and eating three meals within the next 8 hours, usually before a workout, post work out and before bed. You eat 20% of your total daily caloric intake when you're breaking the fast, and 50% in your post work out meal. The remaining 30% before bed time. Starchy foods are encouraged. On work out days (3x) you eat a lot of carbs, moderate protein and low fat, and on off days (4x) you'd eat high protein, moderate fat and moderate carbs. The basic lifting program is your standard SS stuff.
For me personally I've tried it for two days (Without really adjusting my paleo diet) and I feel like shit....Mind is cloudy, I feel very anxious and somewhat nauseous. And my energy levels are super low. Lower than before I started paleo. I'm probably doing something wrong. I'll give it a go for a week and try to incorporate some white rice after exercising.
I do. I think Rosaparks also might do some form of it. You have to make sure you eat enough food though, ie fats or carbs or you will feel like shit, esp in the fast in the following day. I myself didn't really have any problems, but i felt a bit of the same symptoms if i didn't eat enough the day before. I've been doing it close to 2 months now. You can't really achieve his macro layouts unless you eat some form of grains (brown rice and oats are among my choices here) on workout days. I finally weighed my post workout meal yesterday actually... found out it was 450grams of brown rice, 750grams of chicken breast, ~100grams of veg and 150g of tomatoe pure. I had no idea i was actually eating almost 1.5kg of food in one sitting (that meal is like ~2700kcal), it feels pretty awesome.
It's important to note that his clients in the testimonials have basically followed what he calls a body recomposition though. Where on workouts days, your caloric intake is increased by 20% and on off days your caloric intake is decreased by 20%, resulting in muscle gains and fat loss.
On February 10 2011 13:53 Warrior Madness wrote: Anyone here tried intermittent fasting? Been browsing through leangains.com and I gotta say that the before and after pics of the testamonials trully are the most impressive ones I've seen yet. It's not paleo per se but I'm pretty sure you can adapt paleo to his program. It basically consists of fasting for 16 hours a day (factoring 8 hours of sleep) and eating three meals within the next 8 hours, usually before a workout, post work out and before bed. You eat 20% of your total daily caloric intake when you're breaking the fast, and 50% in your post work out meal. The remaining 30% before bed time. Starchy foods are encouraged. On work out days (3x) you eat a lot of carbs, moderate protein and low fat, and on off days (4x) you'd eat high protein, moderate fat and moderate carbs. The basic lifting program is your standard SS stuff.
For me personally I've tried it for two days (Without really adjusting my paleo diet) and I feel like shit....Mind is cloudy, I feel very anxious and somewhat nauseous. And my energy levels are super low. Lower than before I started paleo. I'm probably doing something wrong. I'll give it a go for a week and try to incorporate some white rice after exercising.
I do. I think Rosaparks also might do some form of it. You have to make sure you eat enough food though, ie fats or carbs or you will feel like shit, esp in the fast in the following day. I myself didn't really have any problems, but i felt a bit of the same symptoms if i didn't eat enough the day before. I've been doing it close to 2 months now. You can't really achieve his macro layouts unless you eat some form of grains (brown rice and oats are among my choices here) on workout days. I finally weighed my post workout meal yesterday actually... found out it was 450grams of brown rice, 750grams of chicken breast, ~100grams of veg and 150g of tomatoe pure. I had no idea i was actually eating almost 1.5kg of food in one sitting (that meal is like ~2700kcal), it feels pretty awesome.
It's important to note that his clients in the testimonials have basically followed what he calls a body recomposition though. Where on workouts days, your caloric intake is increased by 20% and on off days your caloric intake is decreased by 20%, resulting in muscle gains and fat loss.
Yeah. There are a lot of types of intermittent fasting, and I've used two: Eat Stop Eat and Leangains.
Eat Stop Eat is a flexible intermittent fasting program where you just fast for two days a week. For example, if Wednesday is to be your fast day, you eat dinner on Tuesday night at around 8 pm and then eat dinner again on Wednesday night at 8 pm. The key here is to not binge before the fast or after it; that defeats the purpose. ESE reduces calories taken in per week by about 20%.
As for Leangains, well, you can just read his site and the above post. I rather like LG because it is not at all difficult to execute. Your body gets used to 16 hour fasts very quickly and you stop getting hungry during this time, which makes it just like a normal breakfast-lunch-dinner eating schedule in terms of difficulty. Also, I rather like working out fasted with some BCAAs/Jack3d in me, so it's the perfect complement for my training.
On February 10 2011 13:53 Warrior Madness wrote: Anyone here tried intermittent fasting? Been browsing through leangains.com and I gotta say that the before and after pics of the testamonials trully are the most impressive ones I've seen yet. It's not paleo per se but I'm pretty sure you can adapt paleo to his program. It basically consists of fasting for 16 hours a day (factoring 8 hours of sleep) and eating three meals within the next 8 hours, usually before a workout, post work out and before bed. You eat 20% of your total daily caloric intake when you're breaking the fast, and 50% in your post work out meal. The remaining 30% before bed time. Starchy foods are encouraged. On work out days (3x) you eat a lot of carbs, moderate protein and low fat, and on off days (4x) you'd eat high protein, moderate fat and moderate carbs. The basic lifting program is your standard SS stuff.
For me personally I've tried it for two days (Without really adjusting my paleo diet) and I feel like shit....Mind is cloudy, I feel very anxious and somewhat nauseous. And my energy levels are super low. Lower than before I started paleo. I'm probably doing something wrong. I'll give it a go for a week and try to incorporate some white rice after exercising.
I do. I think Rosaparks also might do some form of it. You have to make sure you eat enough food though, ie fats or carbs or you will feel like shit, esp in the fast in the following day. I myself didn't really have any problems, but i felt a bit of the same symptoms if i didn't eat enough the day before. I've been doing it close to 2 months now. You can't really achieve his macro layouts unless you eat some form of grains (brown rice and oats are among my choices here) on workout days. I finally weighed my post workout meal yesterday actually... found out it was 450grams of brown rice, 750grams of chicken breast, ~100grams of veg and 150g of tomatoe pure. I had no idea i was actually eating almost 1.5kg of food in one sitting (that meal is like ~2700kcal), it feels pretty awesome.
It's important to note that his clients in the testimonials have basically followed what he calls a body recomposition though. Where on workouts days, your caloric intake is increased by 20% and on off days your caloric intake is decreased by 20%, resulting in muscle gains and fat loss.
Yeah. There are a lot of types of intermittent fasting, and I've used two: Eat Stop Eat and Leangains.
Eat Stop Eat is a flexible intermittent fasting program where you just fast for two days a week. For example, if Wednesday is to be your fast day, you eat dinner on Tuesday night at around 8 pm and then eat dinner again on Wednesday night at 8 pm. The key here is to not binge before the fast or after it; that defeats the purpose. ESE reduces calories taken in per week by about 20%.
As for Leangains, well, you can just read his site and the above post. I rather like LG because it is not at all difficult to execute. Your body gets used to 16 hour fasts very quickly and you stop getting hungry during this time, which makes it just like a normal breakfast-lunch-dinner eating schedule in terms of difficulty. Also, I rather like working out fasted with some BCAAs/Jack3d in me, so it's the perfect complement for my training.
hmmm very interesting. wouldn't fasting give you ulcer issues?
oh and what ever happened to the 5-6 meals a day? i'm a little confused now
Edit: just a question on vit D dosage. i've suddenly been hit by this obnoxious cold and it's pissing me off having to breathe through only one nostril, it's also giving me a headache. so how much should i be taking in? 5k IU??
122kg Deadlift 75kg bench (dunno where those 80kg's went ) and 85kg squat.
Douche story:
yesterday while I was squatting, there were some guys doing RDL (romanian Deadlift), they loaded the bar, totalling 60kg. We were alternating the barbell usage and stuff, I left them go first, and do their RDL and then I'd go and do my squats.
When they were done in their "series", like we did 1 series and then reset and everyone did another series and so on, one of the guys asked me "do you want help getting the bar up?", and I was like "nah, I can od it myself". I grabbed that shit and power cleaned it so ez and so sexy. I felt like LOL i r teh shiznit.
Basically, if you eat quality foods you don't have to eat all the time if you don't want to and your body think it's fine. You can even gain good muscle mass or lose weight well with this.
Vitamin D for cold issues I'd hit up 15-20k. More for flu. It's just a temporarily higher dosage until the sickness goes away.
On February 10 2011 22:28 funkie wrote: good day yesterday.
122kg Deadlift 75kg bench (dunno where those 80kg's went ) and 85kg squat.
Douche story:
yesterday while I was squatting, there were some guys doing RDL (romanian Deadlift), they loaded the bar, totalling 60kg. We were alternating the barbell usage and stuff, I left them go first, and do their RDL and then I'd go and do my squats.
When they were done in their "series", like we did 1 series and then reset and everyone did another series and so on, one of the guys asked me "do you want help getting the bar up?", and I was like "nah, I can od it myself". I grabbed that shit and power cleaned it so ez and so sexy. I felt like LOL i r teh shiznit.
Eating 5-6 meals just makes it easier to get your calories in. Check out leangains for why its a bodybuilding myth, I'm on my phone and don't have the link off hand. If you're eating large enough meals on IF, you should be fine.
As far as vit D, I take 10k IU daily, and when I feel a cold coming on I double that for the first two days. I haven't had a flu or anything more serious since I started talking vitamins daily and working out. That in itself is amazing, as I used to be the guy that was ALWAYS sick.
On February 10 2011 15:02 ShadowDrgn wrote:My only problem is that my upper body strength sucks, and I'm too exhausted after the workouts to do any assistance exercises like dips, pull-ups, or push-ups. I'm really struggling with the press and bench press, but I haven't failed a squat or deadlift rep yet.
You're not supposed to be able to do any assistance exercises with starting strength... it will get in the way of your progress, even if you don't feel tired and are able to do them. When you have hit your limit with SS, *that's* when you can start considering assistance exercises.
Also your press and bench will reset many more times than squat and deadlift- you are using less muscles and everyone's legs/back are stronger than their chest and shoulders (unless you're one of those people who only bench and bicep curl ) so that doesn't mean your upper body is lacking.
My issue with bench press is the tightness portion which is explained rather well in that video, I'll try it the next time I go.
@phyre112, @Zafrumi I think I will switch to whole milk. I spent a good hour reading the SS wiki and it provides fairly convincing arguments in favor of it. I still have a gallon of skim left but I should be able to finish it quickly. Not sure if I can handle a gallon a day though, that's intense.
There's also a new grad student here that has a good understanding of squat/bench form so I'm going to see if he can also help me out as I'm getting started with SS.
On February 10 2011 22:28 funkie wrote: good day yesterday.
122kg Deadlift 75kg bench (dunno where those 80kg's went ) and 85kg squat.
Douche story:
yesterday while I was squatting, there were some guys doing RDL (romanian Deadlift), they loaded the bar, totalling 60kg. We were alternating the barbell usage and stuff, I left them go first, and do their RDL and then I'd go and do my squats.
When they were done in their "series", like we did 1 series and then reset and everyone did another series and so on, one of the guys asked me "do you want help getting the bar up?", and I was like "nah, I can od it myself". I grabbed that shit and power cleaned it so ez and so sexy. I felt like LOL i r teh shiznit.
On February 10 2011 13:17 Alexson wrote: Here is my SS progress. S= Squat B= Bench DL= Deadlift P= Press PC= Powerclean
Sat 1-22-11 S: 95 lbs B: 65lbs DL: 135lbs
Mon 1-24-11 S: 105lbs P: 45lbs PC: 95lbs
Wen 1-26-11 S: 115lbs B: 95lbs DL: 155lbs
Sat 1-29-11 S: 135lbs B: 105lbs D: 205lbs
Mon 1-31-11 S: 145lbs B: 105lbs DL: 205lbs
Wen 2-2-11 S: 155lbs P: 65lbs PC: 110lbs
Sat 2-5-11 S: 160lbs B: 110lbs DL 215lbs
Mon 2-7-11 S: 170lbs P:70lbs PC: 115lbs
Wen(today) 2-9-11 S: 180lbs B: 115lbs DL: 230lbs -- so I failed the 4th rep today on Squat, on the last set
Ive seen an increase of 85 lbs in my squat in 3 weeks. 50 lbs on my bench 95 lbs on deadlift 25 on press 20 lbs on cleans
Since I failed squatting I think I'm going to start increasing only 5lbs a workout instead of 10, is this how its suppose to be :/? Everything besides deadlift is going to be increased by 5, and deadlift by 10.. does this sound good?
And am I making good progress so far :D?
I'd bet my life that on your squat you don't go down far enough.
I will post vids next time I go to the gym. Are you prepared to have your comment completely obliterated ? Jk, but go down as low ass possible. My ass is literally touching the floor while I squat.
On February 10 2011 13:17 Alexson wrote: Here is my SS progress. S= Squat B= Bench DL= Deadlift P= Press PC= Powerclean
Sat 1-22-11 S: 95 lbs B: 65lbs DL: 135lbs
Mon 1-24-11 S: 105lbs P: 45lbs PC: 95lbs
Wen 1-26-11 S: 115lbs B: 95lbs DL: 155lbs
Sat 1-29-11 S: 135lbs B: 105lbs D: 205lbs
Mon 1-31-11 S: 145lbs B: 105lbs DL: 205lbs
Wen 2-2-11 S: 155lbs P: 65lbs PC: 110lbs
Sat 2-5-11 S: 160lbs B: 110lbs DL 215lbs
Mon 2-7-11 S: 170lbs P:70lbs PC: 115lbs
Wen(today) 2-9-11 S: 180lbs B: 115lbs DL: 230lbs -- so I failed the 4th rep today on Squat, on the last set
Ive seen an increase of 85 lbs in my squat in 3 weeks. 50 lbs on my bench 95 lbs on deadlift 25 on press 20 lbs on cleans
Since I failed squatting I think I'm going to start increasing only 5lbs a workout instead of 10, is this how its suppose to be :/? Everything besides deadlift is going to be increased by 5, and deadlift by 10.. does this sound good?
And am I making good progress so far :D?
I'd bet my life that on your squat you don't go down far enough.
I will post vids next time I go to the gym. Are you prepared to have your comment completely obliterated ? Jk, but go down as low ass possible. My ass is literally touching the floor while I squat.
On February 10 2011 13:17 Alexson wrote: Here is my SS progress. S= Squat B= Bench DL= Deadlift P= Press PC= Powerclean
Sat 1-22-11 S: 95 lbs B: 65lbs DL: 135lbs
Mon 1-24-11 S: 105lbs P: 45lbs PC: 95lbs
Wen 1-26-11 S: 115lbs B: 95lbs DL: 155lbs
Sat 1-29-11 S: 135lbs B: 105lbs D: 205lbs
Mon 1-31-11 S: 145lbs B: 105lbs DL: 205lbs
Wen 2-2-11 S: 155lbs P: 65lbs PC: 110lbs
Sat 2-5-11 S: 160lbs B: 110lbs DL 215lbs
Mon 2-7-11 S: 170lbs P:70lbs PC: 115lbs
Wen(today) 2-9-11 S: 180lbs B: 115lbs DL: 230lbs -- so I failed the 4th rep today on Squat, on the last set
Ive seen an increase of 85 lbs in my squat in 3 weeks. 50 lbs on my bench 95 lbs on deadlift 25 on press 20 lbs on cleans
Since I failed squatting I think I'm going to start increasing only 5lbs a workout instead of 10, is this how its suppose to be :/? Everything besides deadlift is going to be increased by 5, and deadlift by 10.. does this sound good?
And am I making good progress so far :D?
I'd bet my life that on your squat you don't go down far enough.
I will post vids next time I go to the gym. Are you prepared to have your comment completely obliterated ? Jk, but go down as low ass possible. My ass is literally touching the floor while I squat.
Wish i could hit a like button on this post.
Wish I could be that awesome and get my squat all the way down there. I don't count the rep if I don't hit parallel, but I feel like if I were to go lower I'd get stuck. Maybe if I do a major reset I'll work on that sometime.
Approaching six months of working out. Two weeks from today I'll have made it to this major milestone. All of my lifts, except bench have at least doubled. First two and a half months even though I was doing Squats, deads, bench, and barbell rows I was mostly just dicking around, didn't have a set routine on them and didn't regularly increase my weight. I also had terrible form. Been doing a real SS-type workout for 2.5 months, with a month off in the middle for final exams/gym closed on winter break (and I'm just approaching my first resets). I'm proud of the work I've put in overall, and even more proud of the progress I've made. Going to work my ass off, and attempt to eat it right back these next two weeks. At this time, I will possibly go all vain bro-mode and post progress pictures. I feel like this thread needs more of them.
On February 10 2011 13:17 Alexson wrote: Here is my SS progress. S= Squat B= Bench DL= Deadlift P= Press PC= Powerclean
Sat 1-22-11 S: 95 lbs B: 65lbs DL: 135lbs
Mon 1-24-11 S: 105lbs P: 45lbs PC: 95lbs
Wen 1-26-11 S: 115lbs B: 95lbs DL: 155lbs
Sat 1-29-11 S: 135lbs B: 105lbs D: 205lbs
Mon 1-31-11 S: 145lbs B: 105lbs DL: 205lbs
Wen 2-2-11 S: 155lbs P: 65lbs PC: 110lbs
Sat 2-5-11 S: 160lbs B: 110lbs DL 215lbs
Mon 2-7-11 S: 170lbs P:70lbs PC: 115lbs
Wen(today) 2-9-11 S: 180lbs B: 115lbs DL: 230lbs -- so I failed the 4th rep today on Squat, on the last set
Ive seen an increase of 85 lbs in my squat in 3 weeks. 50 lbs on my bench 95 lbs on deadlift 25 on press 20 lbs on cleans
Since I failed squatting I think I'm going to start increasing only 5lbs a workout instead of 10, is this how its suppose to be :/? Everything besides deadlift is going to be increased by 5, and deadlift by 10.. does this sound good?
And am I making good progress so far :D?
I'd bet my life that on your squat you don't go down far enough.
I will post vids next time I go to the gym. Are you prepared to have your comment completely obliterated ? Jk, but go down as low ass possible. My ass is literally touching the floor while I squat.
Wish i could hit a like button on this post.
Wish I could be that awesome and get my squat all the way down there. I don't count the rep if I don't hit parallel, but I feel like if I were to go lower I'd get stuck. Maybe if I do a major reset I'll work on that sometime.
Approaching six months of working out. Two weeks from today I'll have made it to this major milestone. All of my lifts, except bench have at least doubled. First two and a half months even though I was doing Squats, deads, bench, and barbell rows I was mostly just dicking around, didn't have a set routine on them and didn't regularly increase my weight. I also had terrible form. Been doing a real SS-type workout for 2.5 months, with a month off in the middle for final exams/gym closed on winter break (and I'm just approaching my first resets). I'm proud of the work I've put in overall, and even more proud of the progress I've made. Going to work my ass off, and attempt to eat it right back these next two weeks. At this time, I will possibly go all vain bro-mode and post progress pictures. I feel like this thread needs more of them.
Congrats! It's the first months that have most people drop off so it is good that you are still in the game
Post pics. They are awesome to have.
Today started out pretty shitty, feeling like some cough is settling in on me. Dropped some 10k IU of D and spent 3 hours just chilling from exam reading and proceeded to have a pretty awesome workout in the evening
BB BP: 5 sets of 77,5kg x 5 CGBP: 75kg x 5,5,3
Also damn Dragonflags for their inability to progress linearly.
On February 11 2011 07:42 Slithe wrote: What are you doing to try and ramp up to a full dragon flag? Are you doing negatives?
I started doing negatives and after that doing the concentric part with bent knees. Less than a week ago I was soooo close getting a full dragon flag but it was not a chance today :/
You guys are right, I didn't eat enough stuff. And I fasted for too long. I didn't count the hours AFTER my last meal. I felt so sick yesterday that I couldn't even workout or do much of anything. I feel a lot better today though. I broke my fast with 4 eggs + bacon. My post workout meal consistented of 1 cup of white rice, baked chicken thigh, and 2 cups of broccoli liberally buttered. I think I average about 1700 calories these days. I'm not strength training though at the moment. I'm doing girly p90x (And only 3 times a week) exercises with a few sprints thrown in here and there until I reactivate my gym membership. Prolly for 2 months... That and my bloodwork showed that I had high uric acid... So I have to lay off the red meat for a while.
I think it would be smart to get the majority of my fats in the night time though. Usually I would drink 5 tablespoons or more of cream through out the day but I think I'll save it for my very last meal before bed. Because fasting mimics the metabolism of a person on a ketogenic diet without being necessarily low carb or no carb, I think it'd be best if I got the majority of my energy from fats in the morning time when I wake up.
I really envy these "leangainers" though. They get amazing results stuffing their faces with pizza and icecream, it's pretty ridicuolous! I don't thik I'll be doing that however. I really want optimal energy levels, and all that jazz (Though it's interesting to note that some people experienced higher energy levels going from a strict paleo diet to a stuffing your face sort of diet on leangains).
holy shit 1700 calories thats so low O.O no wonder u had no energy wtf. Im doing a "bulk" with IF, so i eat about 4k cals a day, during the 8hour period.
practiced some power cleans today! its so fun :D...im not sure if im using my hips enough though, and the bar goes up part way and then i have to pull it forward onto my shoulders after I land. any tips on how to correct this?
todays squat workout: 3x5 @ 190 on my last rep of the last set, my back kind of gave out and rounded on the way up :S should I do 190 again on saturday or keep moving to 195?
EPT
good day yesterday.
)
) so that doesn't mean your upper body is lacking.
? 
