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On October 11 2014 17:18 Catch]22 wrote:Show nested quote +On October 11 2014 08:27 IgnE wrote:
Why are you dieting anyway? How much do you weigh? I used to weigh 86 kgs at 170cm, I'm now down to 78, but I think I went too fast, been feeling like shit lately, headaches, no focus, trouble sleeping etc. Trying to get rid of my man-tits. I also lift weights and run, and stopped drinking 3 cans of coke every day. Cant even stand coke anymore now that I'm "off" it. I'll try slowly increasing my calories to see if I hit a good spot, maybe some shakes or some nuts or something would be a nice start? Thx for the advice guys
If you have really been eating only 1400 calories a day for a long period, then your metabolism is likely quite messed up. You ate way too little, you messed up. Your metabolism has slowed because your body thinks its starving. You definitely need to reintroduce more calories, and you should do it slowly. 250 calories a week untill you stop losing weight, then 250 more, monitor body over 2 weeks. If you aren't gaining or losing, then cut 500 calories and lose remaining weight slowly.
If this sounds like its too hard or would take too long then add 150-250 calories a week untill you are above 1800 calories a week. FInish your cut, then very very slowly reintroduce calories, like 100 a week untill you start gaining weight. Be aware that your metabolism needs time to recover, so you must go to a point where you are gaining a little weight untill your body catches up to the new situation.
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On October 11 2014 18:37 Birdie wrote:
I've been doing Stronglifts 5x5 for about 10 months now, been a bit inconsistent which has slowed my progress but I'm reaching a point in some of my lifts where I plateau pretty quickly after a deload. When I started my plan was to continue with something like Madcows 5x5, but has anyone here got other advice for programming after the "beginner" stage in my lifting?
What are your goals? If you liked doing Stronglifts and want to do more of the same, you are going to like Madcows. If you want to be a bodybuilder or a powerlifter, it is not a good program because it lacks specificity (imo).
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On October 11 2014 18:57 Crushinator wrote:Show nested quote +On October 11 2014 18:37 Birdie wrote:
I've been doing Stronglifts 5x5 for about 10 months now, been a bit inconsistent which has slowed my progress but I'm reaching a point in some of my lifts where I plateau pretty quickly after a deload. When I started my plan was to continue with something like Madcows 5x5, but has anyone here got other advice for programming after the "beginner" stage in my lifting? What are your goals? If you liked doing Stronglifts and want to do more of the same, you are going to like Madcows. If you want to be a bodybuilder or a powerlifter, it is not a good program because it lacks specificity (imo).
Mostly I just want to get stronger, not worried about competing nor particularly into aesthetics, although looking good is a nice plus  Mid-range goals would be to bench 1.5x bodyweight, squat 2.5x, deadlift 3x, OHP 1x bodyweight, that sort of thing.
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On October 11 2014 19:13 Birdie wrote:Show nested quote +On October 11 2014 18:57 Crushinator wrote:On October 11 2014 18:37 Birdie wrote:
I've been doing Stronglifts 5x5 for about 10 months now, been a bit inconsistent which has slowed my progress but I'm reaching a point in some of my lifts where I plateau pretty quickly after a deload. When I started my plan was to continue with something like Madcows 5x5, but has anyone here got other advice for programming after the "beginner" stage in my lifting? What are your goals? If you liked doing Stronglifts and want to do more of the same, you are going to like Madcows. If you want to be a bodybuilder or a powerlifter, it is not a good program because it lacks specificity (imo). Mostly I just want to get stronger, not worried about competing nor particularly into aesthetics, although looking good is a nice plus Mid-range goals would be to bench 1.5x bodyweight, squat 2.5x, deadlift 3x, OHP 1x bodyweight, that sort of thing.
You should be fine then. Bit too much barbell rowing for my personal taste, but other than that it sounds perfect for you.
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On October 11 2014 19:58 Crushinator wrote:Show nested quote +On October 11 2014 19:13 Birdie wrote:On October 11 2014 18:57 Crushinator wrote:On October 11 2014 18:37 Birdie wrote:
I've been doing Stronglifts 5x5 for about 10 months now, been a bit inconsistent which has slowed my progress but I'm reaching a point in some of my lifts where I plateau pretty quickly after a deload. When I started my plan was to continue with something like Madcows 5x5, but has anyone here got other advice for programming after the "beginner" stage in my lifting? What are your goals? If you liked doing Stronglifts and want to do more of the same, you are going to like Madcows. If you want to be a bodybuilder or a powerlifter, it is not a good program because it lacks specificity (imo). Mostly I just want to get stronger, not worried about competing nor particularly into aesthetics, although looking good is a nice plus Mid-range goals would be to bench 1.5x bodyweight, squat 2.5x, deadlift 3x, OHP 1x bodyweight, that sort of thing. You should be fine then. Bit too much barbell rowing for my personal taste, but other than that it sounds perfect for you.
I think madcow is a terrible program. Once you stall in the main lifts you should be doing more, not less.
I would start by toying around with the reps sets weight combos and trying a few new exercirses.
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On October 11 2014 19:13 Birdie wrote:Show nested quote +On October 11 2014 18:57 Crushinator wrote:On October 11 2014 18:37 Birdie wrote:
I've been doing Stronglifts 5x5 for about 10 months now, been a bit inconsistent which has slowed my progress but I'm reaching a point in some of my lifts where I plateau pretty quickly after a deload. When I started my plan was to continue with something like Madcows 5x5, but has anyone here got other advice for programming after the "beginner" stage in my lifting? What are your goals? If you liked doing Stronglifts and want to do more of the same, you are going to like Madcows. If you want to be a bodybuilder or a powerlifter, it is not a good program because it lacks specificity (imo). Mostly I just want to get stronger, not worried about competing nor particularly into aesthetics, although looking good is a nice plus Mid-range goals would be to bench 1.5x bodyweight, squat 2.5x, deadlift 3x, OHP 1x bodyweight, that sort of thing.
How strong are you now?
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On October 11 2014 22:02 GoTuNk! wrote:Show nested quote +On October 11 2014 19:58 Crushinator wrote:On October 11 2014 19:13 Birdie wrote:On October 11 2014 18:57 Crushinator wrote:On October 11 2014 18:37 Birdie wrote:
I've been doing Stronglifts 5x5 for about 10 months now, been a bit inconsistent which has slowed my progress but I'm reaching a point in some of my lifts where I plateau pretty quickly after a deload. When I started my plan was to continue with something like Madcows 5x5, but has anyone here got other advice for programming after the "beginner" stage in my lifting? What are your goals? If you liked doing Stronglifts and want to do more of the same, you are going to like Madcows. If you want to be a bodybuilder or a powerlifter, it is not a good program because it lacks specificity (imo). Mostly I just want to get stronger, not worried about competing nor particularly into aesthetics, although looking good is a nice plus Mid-range goals would be to bench 1.5x bodyweight, squat 2.5x, deadlift 3x, OHP 1x bodyweight, that sort of thing. You should be fine then. Bit too much barbell rowing for my personal taste, but other than that it sounds perfect for you. I think madcow is a terrible program. Once you stall in the main lifts you should be doing more, not less. I would start by toying around with the reps sets weight combos and trying a few new exercirses.
You mean you don't like the built in deloads, or just the overall volume in the main lifts?
Also those strength goals sounds really ambitious unless you are really small
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For me, those numbers would be:
345 bench, 575 squat, 690 DL, 345 OHP
I've only ever gotten close to the DL number lol. You generally should not be able to bench and OHP the same 1RM 
Edit: Ahh yeah, I misread, that makes the OHP a lot more reasonable.
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On October 12 2014 01:29 farvacola wrote:For me, those numbers would be: 345 bench, 575 squat, 690 DL, 345 OHP I've only ever gotten close to the DL number lol. You generally should not be able to bench and OHP the same 1RM
Not that his numbers aren't a bit ridiculous, but he said that he wants to OHP 1x bodyweight, not 1.5x bodyweight.
For someone like me (I weigh around 160 lbs at 5'6") this is pretty reasonable. Honestly, a 480 lbs deadlift, 400 lbs squat, 245 lbs bench, and 160 lbs OHP would be good at my height/weight, but definitely not elite. I'd say for taller people this is pretty unrealistic, but if he's in the 5'6-5'9 range, those numbers wouldn't be absurd, assuming he doesn't weigh like 200 lbs (cause then he'd need an FFMI of like 27 to achieve those stats, lol).
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On October 12 2014 00:43 Crushinator wrote:Show nested quote +On October 11 2014 22:02 GoTuNk! wrote:On October 11 2014 19:58 Crushinator wrote:On October 11 2014 19:13 Birdie wrote:On October 11 2014 18:57 Crushinator wrote:On October 11 2014 18:37 Birdie wrote:
I've been doing Stronglifts 5x5 for about 10 months now, been a bit inconsistent which has slowed my progress but I'm reaching a point in some of my lifts where I plateau pretty quickly after a deload. When I started my plan was to continue with something like Madcows 5x5, but has anyone here got other advice for programming after the "beginner" stage in my lifting? What are your goals? If you liked doing Stronglifts and want to do more of the same, you are going to like Madcows. If you want to be a bodybuilder or a powerlifter, it is not a good program because it lacks specificity (imo). Mostly I just want to get stronger, not worried about competing nor particularly into aesthetics, although looking good is a nice plus Mid-range goals would be to bench 1.5x bodyweight, squat 2.5x, deadlift 3x, OHP 1x bodyweight, that sort of thing. You should be fine then. Bit too much barbell rowing for my personal taste, but other than that it sounds perfect for you. I think madcow is a terrible program. Once you stall in the main lifts you should be doing more, not less. I would start by toying around with the reps sets weight combos and trying a few new exercirses. You mean you don't like the built in deloads, or just the overall volume in the main lifts? Also those strength goals sounds really ambitious unless you are really small
Both. The notion that you need a built in deload training 3 times a week which such low volume is utterly ridiculous to me.
I also hate the prescribed exercises/reps/set beyound being a noob.
Motivation is the most important in the gym, at least to me. Technique and how you feel is second.
The exercises, reps, and sets should be selected on the basis on what you want to achieve in the gym; this is obtained trough trial and error and how you feel in each training session; not from a standard online regime found on the internet.
I'm 185 pounds, 5 7" and I've got the first 3 crushed. I'm 15 pounds short on the OHP but I think I'll do a 2x bodyweight bench on december :D
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I have a ffmi of 27 and I've come close but 3x bw deadlift is hard.
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On October 12 2014 02:54 GoTuNk! wrote:Show nested quote +On October 12 2014 00:43 Crushinator wrote:On October 11 2014 22:02 GoTuNk! wrote:On October 11 2014 19:58 Crushinator wrote:On October 11 2014 19:13 Birdie wrote:On October 11 2014 18:57 Crushinator wrote:On October 11 2014 18:37 Birdie wrote:
I've been doing Stronglifts 5x5 for about 10 months now, been a bit inconsistent which has slowed my progress but I'm reaching a point in some of my lifts where I plateau pretty quickly after a deload. When I started my plan was to continue with something like Madcows 5x5, but has anyone here got other advice for programming after the "beginner" stage in my lifting? What are your goals? If you liked doing Stronglifts and want to do more of the same, you are going to like Madcows. If you want to be a bodybuilder or a powerlifter, it is not a good program because it lacks specificity (imo). Mostly I just want to get stronger, not worried about competing nor particularly into aesthetics, although looking good is a nice plus Mid-range goals would be to bench 1.5x bodyweight, squat 2.5x, deadlift 3x, OHP 1x bodyweight, that sort of thing. You should be fine then. Bit too much barbell rowing for my personal taste, but other than that it sounds perfect for you. I think madcow is a terrible program. Once you stall in the main lifts you should be doing more, not less. I would start by toying around with the reps sets weight combos and trying a few new exercirses. You mean you don't like the built in deloads, or just the overall volume in the main lifts? Also those strength goals sounds really ambitious unless you are really small Both. The notion that you need a built in deload training 3 times a week which such low volume is utterly ridiculous to me. I also hate the prescribed exercises/reps/set beyound being a noob. Motivation is the most important in the gym, at least to me. Technique and how you feel is second. The exercises, reps, and sets should be selected on the basis on what you want to achieve in the gym; this is obtained trough trial and error and how you feel in each training session; not from a standard online regime found on the internet. I'm 185 pounds, 5 7" and I've got the first 3 crushed. I'm 15 pounds short on the OHP but I think I'll do a 2x bodyweight bench on december :D
I tend to agree, but I feel that for the first year and a half or so doing a program from a spreadsheet was very helpful for me. It helped me stay motivated knowing exactly what to do each session despite not knowing anything about strength training, so I feel it is definitely a legitimate choice.
I'm 120 kg 195cm. was really happy to hit 2x Bw squat and DL  I'm not close to 1.5xbw bench, and I don't think I'll ever be able to strict press 120kg
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I'm 66kg, ~174cm last I checked. I'm currently at ~130kg deadlift, 105kg squat, 50kg OHP for one rep, ~65kg barbell rows, and 65kg bench. None of those are 1RM except the OHP, so I could definitely do more for 1RMs. Assuming I put on around 4kg before hitting my mid-range goals, they're all pretty tough but probably doable, although I'd guess it would take well over a year from where I am now to hit most of them.
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If I were you I would switch to a 3x a week push/pull/leg day split. 4-5 exercises per day, ~25 reps per exercise in 3-4 sets of 6-8 reps. I would use explosive but controlled concentrics with 1-2 second controlled eccentrics for all non-primary lifts (primary lifts being bench, deads, squats, maybe weighted chins). I would stop deadlifting every week if you are currently doing so. Start adding some accessory exercises like hamstrings, calves, biceps, triceps. But the most important thing for progression is eating enough protein (at least a pound of meat a day preferably, mandatory on workout days), and adding whey (perhaps some creatine) to your your diet.
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On October 12 2014 09:51 IgnE wrote:
If I were you I would switch to a 3x a week push/pull/leg day split. 4-5 exercises per day, ~25 reps per exercise in 3-4 sets of 6-8 reps. I would use explosive but controlled concentrics with 1-2 second controlled eccentrics for all non-primary lifts (primary lifts being bench, deads, squats, maybe weighted chins). I would stop deadlifting every week if you are currently doing so. Start adding some accessory exercises like hamstrings, calves, biceps, triceps. But the most important thing for progression is eating enough protein (at least a pound of meat a day preferably, mandatory on workout days), and adding whey (perhaps some creatine) to your your diet.
How much whey should I be having a day? I've been considering getting some but haven't as finances have been a little tight until the last month or so.
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At least 25-30g of protein during or after workout. Can supplement as necessary depending on meals. I would try and buy a decent whey isolate. Don't just buy the cheapest concentrate.
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Disagree with IgnE. You should be deadlifting atleast once a week and squatting atleast twice a week, excluding variants like deficits, pauses and speed work which you should also be doing. Should be benching at least twice, preferably three times. You can't do any of that on a push/pull/leg split. Full body or upper/lower split (3 times full body, 4 for upper/lower).
I wouldn't do any isolation excercises except some low-impact vanity as an afterthought (curls/laterals). All accessories should be main lift variants, pull-ups or rows. Just my opinion
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Deficits, pauses, and speed work should wait until one has a considerable base of strength through standard technique lifts; I see far too many people who can't even DL 385 and yet they spend time doing strange form variations that are clearly getting in the way of real progress. Furthermore, it is right when one enters into that intermediate stage of lifting that one ought to start really bumping up isolation exercises in an attempt to address imbalances clearly given evidence during the "beginner" stage of lifting; saying fuck it and doubling down on heavy compound frequency is a recipe for imbalanced wheel spinning, particarly when one wastes time on alternative forms.
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Doing isolation is just even more pointless for a non-bodybuilder. WHy would you waste time doing that? Its like studying German grammar because you want to learn Dutch, sure it is gonna help but its still a complete waste of time because you can do something more specific instead.
Variants are superior for adressing strength imbalances, early intermediates almost always have sticking point at the bottom of all the lifts, doing variations that address that directly is going to do a lot more good than doing a bunch of leg curls and presses. It is also the time where you want to be expanding your work capacity and once again, isolation is far inferior for that.
I'm not saying that you should do all possible variants of each major lift each week, but choose them to adress your weaknesses.
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Variants are not superior for addressing strength imbalances when it comes to early intermediate lifters; in practically every case I came upon during my 3 years of PT'ing in which an intermediate lifter claimed to have had a "sticking" point, they were actually missing some crucial aspect of the original technique that deserved attention, attention diverted away because the lifter had seen some bb.com schlub preaching speed dl's at a deficit. Furthermore, when I say "isolation", I'm referring to exercises that trend towards isolation when compared to the big lifts rather than curls or tricep pushdowns, like different kinds of rows, different kinds of presses, and the like. In essence, an intermediate lifter should focus on their main lifts in addition to adding exercises that hit their major muscle groups at different angles (dips with bench, lat pulldowns with rows, and arnolds with OHP) as opposed to futzing around with techniques utilized by elite lifters once they've already built up their strength base.
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EPT
