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On February 09 2012 15:36 thedeadhaji wrote:Show nested quote +On February 09 2012 15:34 infinity21 wrote:On February 09 2012 15:15 thedeadhaji wrote: Squat: 330lbs - 5-5-4 (PR)Bench: 195lbs: 5-5-5 Pullups: 8-6-3 crazy squat haji! How much do you weigh now? low 70s? T_T I wish. I weigh high 70's  Show nested quote +On February 09 2012 15:33 decafchicken wrote:
Haji squatting almost as much as me T_T MUST TRAIN MORE lol wtf happened to you? 
Well originally squatting took a back seat to me working on my oly lifting form. Recently its taken a back seat to going out at night T_T It's coming back with a vengeance! Switched to 3x5 this week, gonna go up 2.5-5kg every workout til i can't any more than probably go up to sets of 8-10 to work on endurance for rugby. Started at 150 on monday. Hoping to ride this to ~170.
On another note my oly lifting apprentice i picked up at the beginning of the year and have doing 5x5 squats at the end of his workouts has gone from 225-335 in just over 4 weeks. He's also doing CJ around 110kg and snatch around 90 (bw 105). Linear progression ftw.
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thedeadhaji
39489 Posts
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On February 09 2012 12:36 Kamais Ookin wrote:Show nested quote +On February 09 2012 10:12 XuoriG wrote:
after stopping SS for 1 month during winter vacation, I finally came back to my old numbers. Never again I will miss more than one week of work out -_-.
Today:
3x5 Squat 230lbs
1x5 DL 275lbs
3x5 Bench 175lbs
Cant wait for 3plates Deadlift :D How much do you weigh bro? I'm curious!
190lbs, I'm 6'3 though so im kind of skinny still lol
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So I already feel like I'm seeing good progress with leangains and my brohan wants to try it too. In answering his questions I can mostly just regurgitate stuff I read off the LG blog, with some exceptions. One of them is a question I myself asked in this thread: how do you figure out the macronutrient ratios? Logros tipped me off to a 30%p / 25%f / 45%c on training days and 40%p / 40%f / 20%c on rest days but I imagine this varies from person to person depending on BW, composition etc.
Anyone know of a formula or something? Or maybe just the general theory?
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On February 10 2012 00:57 Osmoses wrote:
So I already feel like I'm seeing good progress with leangains and my brohan wants to try it too. In answering his questions I can mostly just regurgitate stuff I read off the LG blog, with some exceptions. One of them is a question I myself asked in this thread: how do you figure out the macronutrient ratios? Logros tipped me off to a 30%p / 25%f / 45%c on training days and 40%p / 40%f / 20%c on rest days but I imagine this varies from person to person depending on BW, composition etc.
Anyone know of a formula or something? Or maybe just the general theory?
http://rippedbody.jp/2011/10/23/how-to-calculate-leangains-macros/
http://www.1percentedge.com/ifcalc/
As a starting point -20% calories on non-workout days, +20% calories on workout days, lower fat (25% is probably too much) and higher carbs on training days.
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On February 10 2012 00:57 Osmoses wrote:
So I already feel like I'm seeing good progress with leangains and my brohan wants to try it too. In answering his questions I can mostly just regurgitate stuff I read off the LG blog, with some exceptions. One of them is a question I myself asked in this thread: how do you figure out the macronutrient ratios? Logros tipped me off to a 30%p / 25%f / 45%c on training days and 40%p / 40%f / 20%c on rest days but I imagine this varies from person to person depending on BW, composition etc.
Anyone know of a formula or something? Or maybe just the general theory?
Those are the general numbers you want to start with. To get the "right" numbers though you just have to play around and find them, through trial and error. Find out what works best for you.
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I don't know how but I have fucked up my metabolism or something. After some calorie counting for 2 weeks I eat on average ~900 calories on resting days and 1500 calories on training days. But I'm still not losing any fat I'm eating very clean, only the occasional bread and some milk is non paleo. My lifts are still doing weekly progression but planche and L-sit is not progressing at all. What should I do now? :/
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On February 10 2012 01:17 Ingenol wrote:Show nested quote +On February 10 2012 00:57 Osmoses wrote:
So I already feel like I'm seeing good progress with leangains and my brohan wants to try it too. In answering his questions I can mostly just regurgitate stuff I read off the LG blog, with some exceptions. One of them is a question I myself asked in this thread: how do you figure out the macronutrient ratios? Logros tipped me off to a 30%p / 25%f / 45%c on training days and 40%p / 40%f / 20%c on rest days but I imagine this varies from person to person depending on BW, composition etc.
Anyone know of a formula or something? Or maybe just the general theory?
http://rippedbody.jp/2011/10/23/how-to-calculate-leangains-macros/http://www.1percentedge.com/ifcalc/As a starting point -20% calories on non-workout days, +20% calories on workout days, lower fat (25% is probably too much) and higher carbs on training days.
Hey thanks, great guide (on a japanese site no less), turns out my bmr is actually exactly what I'm currently working with, 3300.but as far as lessening my fat intake on workout days, I don't think that's even possible. I usually get my proteins those days from around 600-700g of beef, and that's about 30-40g of fat right there. Gonna start trying to go as low as possible though.
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I asked the gym guy if I could change the song that was playing. I deadlifted to "last resort" max volume oooh yeah.
Also bench 80x5, 85x5,4
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On February 10 2012 03:50 Necosarius wrote:I don't know how but I have fucked up my metabolism or something. After some calorie counting for 2 weeks I eat on average ~900 calories on resting days and 1500 calories on training days. But I'm still not losing any fat I'm eating very clean, only the occasional bread and some milk is non paleo. My lifts are still doing weekly progression but planche and L-sit is not progressing at all. What should I do now? :/
are you a 90 pound girl? if not eat more.
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On February 10 2012 04:50 Osmoses wrote:Show nested quote +On February 10 2012 01:17 Ingenol wrote:On February 10 2012 00:57 Osmoses wrote:
So I already feel like I'm seeing good progress with leangains and my brohan wants to try it too. In answering his questions I can mostly just regurgitate stuff I read off the LG blog, with some exceptions. One of them is a question I myself asked in this thread: how do you figure out the macronutrient ratios? Logros tipped me off to a 30%p / 25%f / 45%c on training days and 40%p / 40%f / 20%c on rest days but I imagine this varies from person to person depending on BW, composition etc.
Anyone know of a formula or something? Or maybe just the general theory?
http://rippedbody.jp/2011/10/23/how-to-calculate-leangains-macros/http://www.1percentedge.com/ifcalc/As a starting point -20% calories on non-workout days, +20% calories on workout days, lower fat (25% is probably too much) and higher carbs on training days. Hey thanks, great guide (on a japanese site no less), turns out my bmr is actually exactly what I'm currently working with, 3300.but as far as lessening my fat intake on workout days, I don't think that's even possible. I usually get my proteins those days from around 600-700g of beef, and that's about 30-40g of fat right there. Gonna start trying to go as low as possible though.
30-40g fat isn't too much for workout day, aim for 50g total or less
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On February 10 2012 04:59 glurio wrote:Show nested quote +On February 10 2012 03:50 Necosarius wrote:I don't know how but I have fucked up my metabolism or something. After some calorie counting for 2 weeks I eat on average ~900 calories on resting days and 1500 calories on training days. But I'm still not losing any fat I'm eating very clean, only the occasional bread and some milk is non paleo. My lifts are still doing weekly progression but planche and L-sit is not progressing at all. What should I do now? :/ are you a 90 pound girl? if not eat more.
Yeah I'm thinking of just stuffing myself full of food and see what happens The thing is, I've started to eat when I'm feeling hungry and that's just it, I'm not hungry anymore :o Weird for someone who used to be overweight.
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Yeah 40g of fat on the beef is no problem, that's just barely over 10% of your calories. If you're adhering to a strict Leangains protocol, just don't have that and then full-fat dairy or half a dozen eggs or something.
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Finished week3 day 2 of smolov. Before this routine, my max attempts at this weight were 4-2-2 and today I finished 5 sets of 7 reps ezpz.
Well, not really ezpz. My legs were shaking and I was too exhausted to do any of the other exercises I had planned (DB bench, weighted chins) so I'll go back tomorrow and do all of those... but during the sets I felt like I had one more rep in me. On Friday it's time to add another 10 lbs. That will put me at 5 pounds past the weight that, before this routine was my 5rm, and I'll be doing 7 sets of 5 with it. Then the next day right into ten triples with what will be a PR weight lifted for any amount of reps. DAMN this is intense, but it's amazing how well a body can adapt providing you give it enough food and rest. Need to be serious these next few days about those two though, lucky I don't have rugby and I'll have to go light on the drinks this weekend.
Then it's on to the Bench races!
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On February 10 2012 03:50 Necosarius wrote:I don't know how but I have fucked up my metabolism or something. After some calorie counting for 2 weeks I eat on average ~900 calories on resting days and 1500 calories on training days. But I'm still not losing any fat I'm eating very clean, only the occasional bread and some milk is non paleo. My lifts are still doing weekly progression but planche and L-sit is not progressing at all. What should I do now? :/
I'm going to be honest here: "clean" eating is only good for your health, and being strictly "clean" has little to no benefit than being mostly "clean" (around 75-80%). I assume you're looking to cut. Eat 500-1000 (based on how fat you are) Calories under maintenance.
Honestly, you are probably losing fat, and probably a good amount of lean mass to go with it if you are eating that little.
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On February 10 2012 12:12 phyre112 wrote:
Finished week3 day 2 of smolov. Before this routine, my max attempts at this weight were 4-2-2 and today I finished 5 sets of 7 reps ezpz.
Well, not really ezpz. My legs were shaking and I was too exhausted to do any of the other exercises I had planned (DB bench, weighted chins) so I'll go back tomorrow and do all of those... but during the sets I felt like I had one more rep in me. On Friday it's time to add another 10 lbs. That will put me at 5 pounds past the weight that, before this routine was my 5rm, and I'll be doing 7 sets of 5 with it. Then the next day right into ten triples with what will be a PR weight lifted for any amount of reps. DAMN this is intense, but it's amazing how well a body can adapt providing you give it enough food and rest. Need to be serious these next few days about those two though, lucky I don't have rugby and I'll have to go light on the drinks this weekend.
Then it's on to the Bench races!
smolov delivers. I'm 2 weeks ahead of you :p, should have talked so we have done it at the same time.
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thedeadhaji
39489 Posts
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On February 10 2012 14:37 thedeadhaji wrote:
I AM SO FAT!! You squatz 330, dat's impossible. Fat crumples to the might of 330 squatz EZ.
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On February 10 2012 14:37 thedeadhaji wrote:
I AM SO FAT!!
You don't deserve to eat!
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EPT
