The weights never lie. My natural high. Do this sh*t till I f*cking die.

[Ironlife]

We'll do lines all night brah, when i come to cali

[dopamine72]

loooool ^^^ Sounds like a plan + hookers nomsayin?

awares me to CnP

A controversial program that many people bash on these forums but it does work. Not for the faint hearted. Do the big compound movements + a few other of your favs. Hit them multiple times a week with heavy ass weight, low reps and moderate to high volume. Not to failure training. Usually 3 exercises a sesh. Lift minimum 6x a week.

No way would I be where I'm at without it.

http://www.chaosandpain.com/content/...nd-pain-basics

[pezking7p]

I'm not sure why people hate on CnP so much. It's pretty fool-proof stuff. Very similar to russian/oly programming.

[dopamine72]

I'm not sure why people hate on CnP so much. It's pretty fool-proof stuff. Very similar to russian/oly programming.

They jelly of Jamie's super manlet strength, think you can overtrain yourself into actual catabolism and think power shrugs are useless. Basically, they were brainwashed by Mark Rip.

[The Shoeless Wonder]

awares me to CnP

push/pull/lower.
around 10 sets of 3-5 reps. usually 80%+ of your max. i was going 4 times a week.

[xKyle10]

in breh always see you in vicks thread and a few others, swole as fuk, smart, determined, thick solid tight, etc. definitely been interested in 5/3/1 and like the program you linked to that implements a BB take on it, will read log and catch up when i get a chance until then lurk mode is activated

[pezking7p]

They jelly of Jamie's super manlet strength, think you can overtrain yourself into actual catabolism and think power shrugs are useless. Basically, they were brainwashed by Mark Rip.

He doesn't really advocate super nasty volume, though. Just high frequency and heavy. idunnolol.

push/pull/lower.
around 10 sets of 3-5 reps. usually 80%+ of your max. i was going 4 times a week.

I thought he was more 1-4 reps kinda guy.

Edit: huge difference, I know.

[Farley1324]

He doesn't really advocate super nasty volume, though. Just high frequency and heavy. idunnolol.


I thought he was more 1-4 reps kinda guy.

Edit: huge difference, I know.

There is a huge difference between a single and a triple.

Part of the reason CnP gets bad mouthed is people seem to take Jamie's online/blog/etc persona a bit too far and get all amped up and fill their heads with stuff that is a bit different than what is actually preached. DBC was one of those guys. Jamie Lewis has an account on bb.com and posted in the PL/SM section for awhile. He "impressed" the regulars there by being much more reasonable than they expected after listening to DBC talk about CNP and seeing little bits and pieces of Jamie's blog/whatever.

Jamie did refuse to answer questions about how many bicycles he had ridden, though.

[limelite]

Look at this guy. Unhappy about his x3 rep when he was only supposed to do 1 and calls it a bad set. Colin, you are amazing and hardworking. Stay that way brah!

Like colin said, I've found foot placement and foot angle can be significant factors in knee caving. If you're knees are caving you want to be consciously thinking about flexing your glutes, shoving your knees out, and "spreading the ground with your feet" while squatting.

Some of your problems also sound like you're losing back tightness (either upper or lower) which causes the bar to fall forward, bringing the weight onto your toes, which causes you to GM the bar. This is my experience with hips rising before shoulders. My cue for this is "tight core, chest up".

Thanks pezzy, I did these earlier today with just a 30 lb barbell, and I agree with what you said. Instincts just kick in faster when the weight gets heavier on the back. Definitely much easier to keep knees out when the stance is wider, though I like to keep it at just slightly shoulder width.

You didn't ask me, but I wanted to weigh in on this one.....

Knees caving is bad. If you think of how the load must be transferred through the knee when you squat, you want all the weight to move through the top and bottom of the knee. If your knees cave in, you apply a side load to them which can only be supported by the ligaments in your knee since the musculature that you have worked so hard to build only supports the top and bottom. To prevent knee caving, you need to use a "knees out" mental cue. And you might need to deload a bit and play with your stance width and foot angle until you can find something that works for you. For me knee caving went away after one deload and the widening of my stance.

My squats today had excessive hip drive, without really turning the lift into a good morning:
http://www.youtube.com/watch?v=C13Rk...tailpage#t=87s

Keeping my lower back tight helps, as well as a chest up cue. Incorporating hip drive shouldn't directly cause your knees to cave.

My two cents anyway.

Thanks J, appreciate it. Yep but as I said instincts really kick in for me when the weight gets heavier. That's the challenge for me now. Appreciate the help!

[dopamine72]

in breh always see you in vicks thread and a few others, swole as fuk, smart, determined, thick solid tight, etc. definitely been interested in 5/3/1 and like the program you linked to that implements a BB take on it, will read log and catch up when i get a chance until then lurk mode is activated

Thanks man. No need to read everything. Just start here

He doesn't really advocate super nasty volume, though. Just high frequency and heavy. idunnolol.
I thought he was more 1-4 reps kinda guy.
Edit: huge difference, I know.

The 15x1 is getting up there imo. When you do that with around 90% 1rm it will make you need 10 hours of sleep. But yeah, moderate volume is about what it is.

[The Shoeless Wonder]

He doesn't really advocate super nasty volume, though. Just high frequency and heavy. idunnolol.


I thought he was more 1-4 reps kinda guy.

Edit: huge difference, I know.

i think youre right

The 15x1 is getting up there imo. When you do that with around 90% 1rm it will make you need 10 hours of sleep. But yeah, moderate volume is about what it is.

this is what i based my dling on. once i got to 7+ sets of singles, id move up weight. worked well

[pezking7p]

There is a huge difference between a single and a triple.

Part of the reason CnP gets bad mouthed is people seem to take Jamie's online/blog/etc persona a bit too far and get all amped up and fill their heads with stuff that is a bit different than what is actually preached. DBC was one of those guys. Jamie Lewis has an account on bb.com and posted in the PL/SM section for awhile. He "impressed" the regulars there by being much more reasonable than they expected after listening to DBC talk about CNP and seeing little bits and pieces of Jamie's blog/whatever.

Jamie did refuse to answer questions about how many bicycles he had ridden, though.

I remember seeing that thread where he popped in. And yah, you don't get a stomach that looks like his without riding a fair number of bicycles (from what I understand). DBC just had a defensive attitude non-stop 24/7. He actually had some really strong numbers though.

and yah, 1 and 3 are almost 300% different.

[Farley1324]

The 15x1 is getting up there imo. When you do that with around 90% 1rm it will make you need 10 hours of sleep. But yeah, moderate volume is about what it is.

I recall, awhile back, Jamie claiming to have done/be able to do that but when asked to do it with video he was unable to do so. Deadlifts were the exercise in question at the time. I believe the rest periods were quite short too....something like 1 minute.

Then again I also recall thinking he was just bullshting ad e-stating in the sake of site traffic/some kind of sales/the theory that any publicity is good publicity

[dopamine72]

I recall, awhile back, Jamie claiming to have done/be able to do that but when asked to do it with video he was unable to do so. Deadlifts were the exercise in question at the time.

That's why I used "around" because its pretty hard to do that many singles that close to your 1rm. I do think its possible. But you'll need longer rests than 1 min. Doing it with 95% is impossible.

Back when I did it I would end up (finishing off my last 5 or so singles) using closer to 85% than 90% if I remember correctly. Short rests and still great for training the CNS.

I also popped into the Oly section once a while ago and guys were claiming to be able to do doubles and triples with 90-95% loooooool

[Mvick07]

My lurking is strong.

[dopamine72]

My lurking is strong.

Hard to post when you have a hand covered in lotion.

[PowderMonkey]

Hard to post when you have a hand covered in lotion.

"siri, ask dopamine what he's wearing right now"

"ok, here's your message to dopamine:
Mvick07 has his hands... uh... full right now. He's watching you."

"send"

[Mvick07]

Hard to post when you have a hand covered in lotion.

"siri, ask dopamine what he's wearing right now"

"ok, here's your message to dopamine:
Mvick07 has his hands... uh... full right now. He's watching you."

"send"

Ive been waiting to use this gif all night







































dry fapper here btw.

[dopamine72]

[Ironlife]

Colin, chime into LIMEs journal. i want to see ur thoughts

[pezking7p]

That's why I used "around" because its pretty hard to do that many singles that close to your 1rm. I do think its possible. But you'll need longer rests than 1 min. Doing it with 95% is impossible.

Back when I did it I would end up (finishing off my last 5 or so singles) using closer to 85% than 90% if I remember correctly. Short rests and still great for training the CNS.

I also popped into the Oly section once a while ago and guys were claiming to be able to do doubles and triples with 90-95% loooooool

I don't think a double with 90% is terribly out of the question. Not 10 in a row, but one double, sure thing.

Also for oly lifts 1RM might be severely limited by technique, in which case a double with 90-95% is also very reasonable.

[dopamine72]

Colin, chime into LIMEs journal. i want to see ur thoughts

I don't know who that is bro. Link?

I don't think a double with 90% is terribly out of the question. Not 10 in a row, but one double, sure thing.
Also for oly lifts 1RM might be severely limited by technique, in which case a double with 90-95% is also very reasonable.

Was multiple sets too. I dunno man. Maybe I am like the worst at repping ever. I can't imagine doing 2x2 with 95% of 1rm.

[pezking7p]

I don't know who that is bro. Link?

Was multiple sets too. I dunno man. Maybe I am like the worst at repping ever. I can't imagine doing 2x2 with 95% of 1rm.

If you look at what I was squatting on SS, it was pretty close to 90% for 3x5. Obviously I'm not *really* working with 90% of my 1RM because my neural efficiency isn't blah blah blah blah, but you get the idea.

[dopamine72]

If you look at what I was squatting on SS, it was pretty close to 90% for 3x5. Obviously I'm not *really* working with 90% of my 1RM because my neural efficiency isn't blah blah blah blah, but you get the idea.

lol man that's because you progressed so fast. No way in hell was that your true 90% 1rm.

[Ironlife]

I don't know who that is bro. Link?

Mate, dont be silly. Just check out his journal last page

[pezking7p]

lol man that's because you progressed so fast. No way in hell was that your true 90% 1rm.

So are you saying that my 1RM squat is really more like 345-350? Or...??

Also, I really did not progress that quickly. 280x3x5 is a 25lb PR over my claimed previous PR of 255x5. However I had squatted up to 270x3x5 with some high reps, so it's not as though I'm really way out into no-man's land as far as progression.

[Farley1324]

I guestimate that a limit 3x5 would probably be somewhere around 85% 1RM for me. Maybe more. I could see a limit 3x5 being in the general ballpark of 90% 1RM.

I suck at maxing though. (prolly cause I never really do it)

[ngolsen]

I guestimate that a limit 3x5 would probably be somewhere around 85% 1RM for me. Maybe more. I could see a limit 3x5 being in the general ballpark of 90% 1RM.

I suck at maxing though. (prolly cause I never really do it)

Personally I've found that I can do 90% 5x5 of 5RM.... I'd probably consider 3x5 to be about 95% of 5RM... I cant comment on true 1RM because I've never attempted a weight that I couldnt do for 5 reps.

[pezking7p]

I guestimate that a limit 3x5 would probably be somewhere around 85% 1RM for me. Maybe more. I could see a limit 3x5 being in the general ballpark of 90% 1RM.

I suck at maxing though. (prolly cause I never really do it)

I always kind of guessed 3x5 to be around 80-85% of 1RM. I guess when you get close to 90% it's time to stall, heh.

[dopamine72]

So are you saying that my 1RM squat is really more like 345-350? Or...??
Also, I really did not progress that quickly. 280x3x5 is a 25lb PR over my claimed previous PR of 255x5. However I had squatted up to 270x3x5 with some high reps, so it's not as though I'm really way out into no-man's land as far as progression.

Could be. Depends on muscle fiber types.

I guestimate that a limit 3x5 would probably be somewhere around 85% 1RM for me. Maybe more. I could see a limit 3x5 being in the general ballpark of 90% 1RM.
I suck at maxing though. (prolly cause I never really do it)

85% probably.

Ok I think the deadlift is the best example exercise to put this little discussion to the test. And if you don't want to try that then try bench/

First off. I don't remember any of you actually hitting your true 1rm in a while. So you need to find that first. Hopefully it will be within 5 lbs. <--- This is the part that is clouding your guys judgment.

Secondly. Throw on 90% of that 1rm, whether it be bench or DL. And then attempt to do 3x5 for the lulz. You won't be able to. Srs.

I kept squat out because depth can differ when maxing, thus compromising the experiment.