My workouts are Retoaded

[ulsak]

Try some incline presses to help with your OHP.

great input Jason, I'll try that too aswell!

[ktj4l]

just a quick addition: the creatine has been HUGE in my energy levels through the workouts...I was starting to get worn down and barely making it through 12 sets or so, but I feel great now, I am able to fully fatigue every muscle that I want to fatigue and feel great. I almost did some ab rollers today...but that would kill my 5/3/1 squats on Sunday lol.

so adding in creatine and moving to every other day (i.e. 4 workouts in 8 days) has made a huge difference in not allowing the cut to affect my energy. just an FYI to throw out there.

Creatine. Not even once.



Please... whatever you do... STAY SAFE.


And about the OHP: Are you looking to avoid it because of shoulder issues? If so, I guess the incline bench press is a decent option. But if you're able to do OHP, you should. To get it stronger, it helps a lot if you get strong with pullups in my experience. Also dips, but those can be tricky with bad shoulders. Either way, make sure you hammer your rear delts with something like face pulls and maybe also include Klokov Press? You don't want to add a muscular imbalance with strong front delts and weak rear delts to an already damaged shoulder.

[Jasonk282]

Creatine. Not even once.



Please... whatever you do... STAY SAFE.


And about the OHP: Are you looking to avoid it because of shoulder issues? If so, I guess the incline bench press is a decent option. But if you're able to do OHP, you should. To get it stronger, it helps a lot if you get strong with pullups in my experience. Also dips, but those can be tricky with bad shoulders. Either way, make sure you hammer your rear delts with something like face pulls and maybe also include Klokov Press? You don't want to add a muscular imbalance with strong front delts and weak rear delts to an already damaged shoulder.

Two things...
1. I agree that pull ups, incline press and dips(tricky with shoulders) help bring up OHP
2. Here in the states *** has a totally different meaning...but it looks like the 'snowbunnies' will like it.

[ktj4l]

2. Here in the states *** has a totally different meaning...but it looks like the 'snowbunnies' will like it.

You're referring to the creatine thing? That's more of a joke from the MISC, haha. I take creatine all the time.

[Retoaded]

And about the OHP: Are you looking to avoid it because of shoulder issues? If so, I guess the incline bench press is a decent option. But if you're able to do OHP, you should. To get it stronger, it helps a lot if you get strong with pullups in my experience. Also dips, but those can be tricky with bad shoulders. Either way, make sure you hammer your rear delts with something like face pulls and maybe also include Klokov Press? You don't want to add a muscular imbalance with strong front delts and weak rear delts to an already damaged shoulder.

no not looking to avoid it at all...actually adding in a second light day of OHP every week due to it being my weakest lift by far.

the only thing that gives me shoulder issues is wide grip bench press. dips can, but if I stretch and ease into them they are OK, and I do dips also.


on incline, yeah I will rotate that in at some point also. I used to do incline as my main chest press prior to starting 5/3/1...Going to try the second lighter OHP for now with some behind the neck pressing also, which doesn't bother me. I will likely switch to incline for BBB after a couple cycles.



I am not sure taking creatine helps me push one more pound or one more rep, but it makes a difference for me making it through an entire workout definitely.

creatine:

[Anthony21]

Nice work Toaded. I love benching bro cause i'm always striving to work on my technique. That in itself is exciting for me.

[Retoaded]

Off Day

was supposed to squat today, but the heavy deadlifts took a lot out of me and gonna take another day to recover...could feel it in my legs and lower back that another day of waiting was needed. thats fine, I'm still gonna start cycle 6 next weekend regardless of when I get the squat workout in.

Went up and did some light cardio for 30m, and then did some heavy DB rows since I neglected upper back on deadlift day after maxing and lower back was too shot to do BB rows. Got 70x8, x10, x10 on both sides. sweaty grip was actually the limiting factor. i swear they keep that place at 80 degrees on the weekend.

so despite not having done DB rows since I don't have them at home though, they have actually improved over the last couple months due to the 5/3/1 program and back work that I am doing, which is primarily deads, BB rows/Pendlay rows, and pullups. So thats pretty cool. I think I was in 65x6-8ish territory before, will have to look back at my old log on my work computer.

[Retoaded]

Cycle 5, 5/3/1 week

Squats

Barx5
135x5
155x3

195x5
215x3
245x5

Legs felt good . Those were nice and deep. legs had more in me but I GMed the 5th so called it...back was still weak from maxing deads a few days prior.

BBB
135x10
135x10
135x10

Did a few pullups...

Did not have much time so did three sets pretty fast instead of 5 slower. Legs are dead. I need the deload back is cashed!

Gonna cardio it all week and start cycle 6 on saturday!


edit: so...after the workout my wife showed me some 8 minute glutes workout she did while she took off from work yesterday. its basically on all 4s kicking your legs back in various ways and doing the "dog pissing" motion of lifting your leg up...you basically do this for 4 straight minutes and then do the other leg. After making fun of her for a while, she challenged me and I told her I'd do it even though 30 minutes ago I just squated 250 for reps, and I wouldn't be breathing hard.

so I did it easy, though last 20-30 seconds of each leg was getting rough but you'd never know by the smile on my face, she was suprised I did it so easy, so I took the opportunity to explain progressive resistance and hypertrophy and how 8 minutes of leg kicks was not as effective as 1 minute of squatting with progressive resistance if you want to improve dat ass. She listened.

[Retoaded]

so this morning was back in the upper 180s...so looking back at my log, that means creatine "stalled" the weight loss for 3 weeks which would be 3-5 pounds...just an FYI for anyone wondering about weight gain/loss with creatine. so I'd guess the loading period for me took about 3 weeks and added 3-5 pounds. upper back, shoulders, chest, definitely look bigger and fuller to me.

using the Casey Butt method I am at around 14%ish. under 34" waist at navel for first time...ever most likely lol...makes sense as love handles are almost gone (more or less ARE gone but I have wide hips)...and dmac in the losing fat forum posted his DEXA results at 12.7% and he was SLIGHTLY ahead of me...

so, all that together, and I am getting pretty close...looks like 180 will be the target. still gonna post pics...almost posted some the other day but gonna hold off lol.

[Jasonk282]

You're referring to the creatine thing? That's more of a joke from the MISC, haha. I take creatine all the time.

No I am refering to the ***. In the States it does not mean British Broadcasting Company.

[Retoaded]

No I am refering to the ***. In the States it does not mean British Broadcasting Company.

careful! mods in the misc are banning people for that!

[Jasonk282]

careful! mods in the misc are banning people for that!

Really? I did not know that. Good thing i never go to the Misc.

Good job on the squats...even the squatmorning rep.

[Retoaded]

Really? I did not know that. Good thing i never go to the Misc.

Good job on the squats...even the squatmorning rep.

thanks! my legs felt strongest ever and probably my most locked in consistent form in a while...kind of a shame my back gave out!

[Jasonk282]

thanks! my legs felt strongest ever and probably my most locked in consistent form in a while...kind of a shame my back gave out!

Meh it happens. The good thing is that you ended the set at that point. No sence repping more when you can possible injure your back.

[Anthony21]

Nice squats Toad.

[Celtic8Laoch]

Hoi toaded when did you put up that "advanced cutter". I just put up intermediate cutter like last week ha.

[Retoaded]

Hoi toaded when did you put up that "advanced cutter". I just put up intermediate cutter like last week ha.

last few days don't remember....I change it pretty frequently though!

Hopefully in a few weeks it will say "beginning bulker"

[Celtic8Laoch]

last few days don't remember....I change it pretty frequently though!

Hopefully in a few weeks it will say "beginning bulker"

Ha great minds eh, yeah man only a few weeks? you must be excited for it, what you going to bump your calories up by, will it be mostly more protein or what way you going about it?

[Retoaded]

more like 6-8 weeks...but I'll try to re-establish my maintenance calories, eat there for a month, then add 200/day to what I think is maintenance and see what happens...I think I'll end up around 3,000 calories per day (2,700 maintenance).

also considering eating at maintenance every day, but on workout days going +500 (probably just drink a quart of milk)...

both will add 2,000 cal/week or roughly 3 pounds a month.

not sure which way I will do it.

[Celtic8Laoch]

more like 6-8 weeks...but I'll try to re-establish my maintenance calories, eat there for a month, then add 200/day to what I think is maintenance and see what happens...I think I'll end up around 3,000 calories per day (2,700 maintenance).

also considering eating at maintenance every day, but on workout days going +500 (probably just drink a quart of milk)...

both will add 2,000 cal/week or roughly 3 pounds a month.

not sure which way I will do it.

Damn man 2700 calories is your maintenance, that seems like a lot, you will probably feel sick the first week or so taking in the excess cals.

Btw a little off topic but i never really get doms, my lifts are increasing but doms seem to be non existent, anything like that happen you?

[Retoaded]

Damn man 2700 calories is your maintenance, that seems like a lot, you will probably feel sick the first week or so taking in the excess cals.

Btw a little off topic but i never really get doms, my lifts are increasing but doms seem to be non existent, anything like that happen you?

Just squats give me DOMS really. Sometimes in traps from deads. Typically i get them second day after and halfway faded third day. Nothing ever first day after. Sometimes nothing tho!

[Retoaded]

Deload workout

Hiit for 18 min

Triceps rope pulldown
100x10
100x10
100x10

Dips
BWx10
BWx12

Shrugs
slow DB 50x15
slow DB 50x15

(Anthony's video style)

Fun relaxing workout, low volume, next workout to be hiit + DB rows + biceps.

[Retoaded]

After a calorie counting break to relieve some of my OCD behavior, I am feeling mentally ready to start back up again and going to do it differently:

Instead of using my maintenance to calculate the calories to eat and then observe weight loss, I am gonna record the calories I eat, observe weightloss trends, and use that to calculate maintenance. Honestly its about the same thing because I know my maintenance is around 2,700...but...we'll put that to the test. I am guessing as I approach leansville at 180 I'll be around 2600-2650...

so its really the same thing, just gonna make it more fun to input calories, input weight loss, and output maintenance.

This will also give me about 8 weeks of data to know exactly what my maintenance is when the cut ends and I start eating at maintenance towards the end of the year. So I am going to eat at about 2,000cal/day, record weekly calorie averages, record weekly weight loss, and back out the maintenance rate. Then I'll compare the trend over several weeks to average out a pretty accurate maintenance rate.

I find the nutritional aspect almost as fun as the weights, honestly!

[ulsak]

Yeah, it's amazing how small but measurable changes can do a difference in long term. You won't do any big sacrificises and yet the results keep coming. Proper dieting ( calorie calculating) is like reversed version of 5/3/1- you see a difference if you stick to the plan!

[Retoaded]

Yeah, it's amazing how small but measurable changes can do a difference in long term. You won't do any big sacrificises and yet the results keep coming. Proper dieting ( calorie calculating) is like reversed version of 5/3/1- you see a difference if you stick to the plan!

yeah its very gratifying to calculate that you should lose 1.5 pounds per week if you eat a certain way, and then 4 weeks later you've lost exactly 1.5 pounds per week...its nice to know you have complete control over your body composition...just takes time!

[Celtic8Laoch]

Hey guy's quick question how often do you do direct core work? Ive been doing decline weighted crunches and planks maybe 3 times a week but was thinking of cutting it back to twice a week since the compounds hit the core anyways, what do ye think?

Also trap work on shoulder day or back day? Is trap work even needed if doing heavy rows,deadlifts and OHP?

[ulsak]

Hey guy's quick question how often do you do direct core work? Ive been doing decline weighted crunches and planks maybe 3 times a week but was thinking of cutting it back to twice a week since the compounds hit the core anyways, what do ye think?

Also trap work on shoulder day or back day? Is trap work even needed if doing heavy rows,deadlifts and OHP?

yeah, that is an intresting question:
My stomache didn't melt away until I started do proper dieting and those amazing compound lifts ( mainly squats and deads). There bb who never do ab work at all to maintain a tiny waist, but I do core work as assist workout for the lifts and for running. Only five or six excerises a week;

2 x dragon flags

1 x ab roller

1 x cable chrunces

1 x hanging pikes

( I do regular crunches on wednesday too, it's part of the USMC Fitness test challenge, check my log )

[ddog171]

Hey guy's quick question how often do you do direct core work? Ive been doing decline weighted crunches and planks maybe 3 times a week but was thinking of cutting it back to twice a week since the compounds hit the core anyways, what do ye think?

Also trap work on shoulder day or back day? Is trap work even needed if doing heavy rows,deadlifts and OHP?

I do core work after deads and squats, so twice a week. You are hitting your core when you do squats and deads, so this is just adding more to that. I do decline sit-ups and pike sit-ups.

[Celtic8Laoch]

yeah, that is an intresting question:
My stomache didn't melt away until I started do proper dieting and those amazing compound lifts ( mainly squats and deads). There bb who never do ab work at all to maintain a tiny waist, but I do core work as assist workout for the lifts and for running. Only five or six excerises a week;

2 x dragon flags

1 x ab roller

1 x cable chrunces

1 x hanging pikes

( I do regular crunches on wednesday too, it's part of the USMC Fitness test challenge, check my log )

Yeah man same here, just doing them to strengthen the core for the compounds, but then the compounds strengthen the core anyway, hmm confused i am.

[Retoaded]

I do ab roller once a week or so...typically on deload week or whenever I wander back to the gym for cardio I'll do some heavy weighted ab work (wood choppers), the crunch/pulldown/whatever it is on a cable machine with the whole stack on.