Team IIFYM: Bill & Eric's Excellent Adventure!

[Frankdaddy]

Weight

197.4 - Lowest since February!

5/3/1 Week 3 - Deadlift

Deadlift
225 x 5
275 x 5
325 x 3
405 x 3
465 x 3
575 x 1 PR!

Good job bro, learning to pull through that sticking point and you nailed it. Seems like we both hit deadlift PR's today. Good luck getting to 600 man!!

[ErickStevens]

Haha! i just picked up a box of the pumpkin pie the other day, ill have to give them a shot for when i do squats on saturday

PP is my favorite flavor, followed by Chocolate Chip and then Cinnamon Roll.

Eric, you don't even lift.

Haha, noticed that as well!

Sick **** as always Erick, keep beasting like you know how.

The camera cut off and missed my fist pump!

Great job on the PR! How long ago was your meet? When do you plan on competing again?

My last meet was October 8th and I hit 415/260/550. My next meet is January 28th and I'll be shooting for 475/275/600.

Good job bro, learning to pull through that sticking point and you nailed it. Seems like we both hit deadlift PR's today. Good luck getting to 600 man!!

Yep. Now I just need to pull six hundy like you!

[impakt1]

adding 60 lbs to squat AND 50 to DL in 3 months....

[ErickStevens]

adding 60 lbs to squat AND 50 to DL in 3 months....

That's nothing. In January my max dead was 425 and my max squat was 405. o_o

[Frankdaddy]

That's nothing. In January my max dead was 425 and my max squat was 405. o_o

Dag on dude, you must be injecting pop tarts into you LOL

[ErickStevens]

5/3/1 Week 3 - Military Press

Military Press
65 x 5
75 x 5
95 x 3
115 x 5
135 x 3
155 x 1
195 x 0
185 x 0

Side DB Laterals
30 x 10
20 x 12
10 x 20

Reverse Fly Machine
50 x 15 (3x)

Reverse Crunch
2 x 12

Pallof Press
70 x 10 (2x per side)

Nutrition

199/199/35

Notes

- 195/185 was heavy as hell. Oh well - Something to work towards!

[ddothes]

Nutrition

199/199/35

Hey Eric, Just curious what your carb sources are like at 200g of carbs? Pop tarts obv. but what else?

[JPlevell]

Nutrition

199/199/35

Hey Eric, Just curious what your carb sources are like at 200g of carbs? Pop tarts obv. but what else?

Yeah 1 pop tart is like 35 carbs. That can't fill you up, can it?

[ErickStevens]

Nutrition

199/199/35

Hey Eric, Just curious what your carb sources are like at 200g of carbs? Pop tarts obv. but what else?

Yeah 1 pop tart is like 35 carbs. That can't fill you up, can it?

A. I have a very busy job/lifestyle that requires me to be on the move constantly. Pop Tarts are portable, go down quick, and most importantly - They don't fill me up! That makes them the perfect pre-workout (30min pre) snack for me.
B. They're delicious.

The rest of my carbohydrates come from high fiber bagels and/or wraps, cereal, and vegetables. On days I don't train and forego my Pop Tarts, I'll have more bagels/wraps/cereal and throw some fruit in there. Even though I eat some "junk", I try my hardest to obtain a wide array of micronutrients as well as getting at least 30g of fiber per day.

[ddothes]

The rest of my carbohydrates come from high fiber bagels and/or wraps, cereal, and vegetables. On days I don't train and forego my Pop Tarts, I'll have more bagels/wraps/cereal and throw some fruit in there. Even though I eat some "junk", I try my hardest to obtain a wide array of micronutrients as well as getting at least 30g of fiber per day.[/QUOTE]

thanks man

[ddothes]

The pop tarts get some post wo too or only pre?

[ErickStevens]

The pop tarts get some post wo too or only pre?

Pop Tarts pre, cereal and FF Greek Yogurt post.

[alex2363]

I'm still with ya.....nice PR there Erick.

[SiSu247]

Can't forget those pop tarts have 7 essential vitamins and minerals..lol

A. I have a very busy job/lifestyle that requires me to be on the move constantly. Pop Tarts are portable, go down quick, and most importantly - They don't fill me up! That makes them the perfect pre-workout (30min pre) snack for me.
B. They're delicious.

The rest of my carbohydrates come from high fiber bagels and/or wraps, cereal, and vegetables. On days I don't train and forego my Pop Tarts, I'll have more bagels/wraps/cereal and throw some fruit in there. Even though I eat some "junk", I try my hardest to obtain a wide array of micronutrients as well as getting at least 30g of fiber per day.

[CHRIS925]

That's nothing. In January my max dead was 425 and my max squat was 405. o_o

srs?

inb4celltech

[The Solution]

Congrats Billy on becoming a Representative for Quest! Free Quest Bars for everyone

[MarkVI]

Erick....Just changed macros to basically your exact macros 190/200/50 ....Need some help on meal ideas! I'm cutting quickly in time for December where I can just maintain and enjoy holiday food with no issues.

What kinds of meals do you do? You're IF or no? I can't do IF, doesn't work for me.

[wrkoutfrq]

Congrats Billy on becoming a Representative for Quest! Free Quest Bars for everyone

dunno how i missed this, but congrats Billy!

[ErickStevens]

srs?

inb4celltech

1. I was weak as hell coming out of prep.
2. I had never trained the deadlift from the floor.
3. I started squatting below parallel.

Erick....Just changed macros to basically your exact macros 190/200/50 ....Need some help on meal ideas! I'm cutting quickly in time for December where I can just maintain and enjoy holiday food with no issues.

What kinds of meals do you do? You're IF or no? I can't do IF, doesn't work for me.

No IF, meals 5x per day.

Breakfast - Egg whites + Broccoli / High fiber bagel w/ Better'N PB
PreWorkout - Pop Tart x 2
Post-Workout - FF Greek Yogurt + PB2 + Cereal
Snack - Flatout wrap w/ Turkey
Dinner - Large salad + Extra lean ground turkey or Egg whites + Broccoli again

Non training days are the same except I'll only eat 4x and the first two meals will have about 80% of my carbs for the day.

[CHRIS925]

1. I was weak as hell coming out of prep.
2. I had never trained the deadlift from the floor.
3. I started squatting below parallel.

4. celltech

[ErickStevens]

Weight

197.2 - Another new low. 196s here I come!

Nutrition

199/192/35

Notes

- Another new low. I was shooting for 195 by the 20th of November and I believe I'll get there with ease.
- I've got a pretty relaxing Saturday on deck: Training my three Saturday morning ladies (combined age is over 200), grocery shopping, then hitting up my little cousin's birthday party. I'm sure there will be cookies or something but I won't be swayed! I've got some great momentum going and Thanksgiving is less than two weeks away, so I can wait till then to eat some fun stuff.
- Today is cardio only as I feel I need to give my body a little break. Tomorrow morning is TRX training so I want to be fresh for that.
- Normally I would start the back off week of 5/3/1 next but I don't really feel like I'm that taxed. I'm going to actually try to put together something of my own and run it through the rest of my diet. It will most likely be a Push/Pull/Legs/Etc. split.

[Shazriki]

Weight

197.2 - Another new low. 196s here I come!

Sheeit you're on my tail Eric, need to up my game!

[Turbulence24]

Notes

- Normally I would start the back off week of 5/3/1 next but I don't really feel like I'm that taxed.

I am in the same position as you. Although I've read everywhere about the importance of deloading, specifically that you need to be proactive about them rather than reactive, the deload weeks just kill me in the sense that they are boring.as.hell. This is my second time running 5/3/1, and the reason I stopped during my first time was because I got so ansy during the deload weeks and instead switched to Sheiko. I'm wondering what people's views are on doing a week of deloading for every three weeks of heavy lifting. I'm all about the idea of slow and steady progress, but when I'm in the gym doing sets of 40-60% of not even my 1RM I feel like the hardest part of the workout is just getting myself to the gym to do it. Has anyone experimented with maybe doing a deload for every two cycles, or maybe not doing them until the third or fourth cycle/ going by some physiological indicators that they're ready for one? Any advice would be very much appreciated.

[Ryanmckd]

Awesome work on the new lows Eric, a while back I said we should race to 190 when we were both 200+ and now were both close to our goal, 195 for you and 190 for me so not long now till we can get our growf on!

[KelseaMarie]

I am in the same position as you. Although I've read everywhere about the importance of deloading, specifically that you need to be proactive about them rather than reactive, the deload weeks just kill me in the sense that they are boring.as.hell. This is my second time running 5/3/1, and the reason I stopped during my first time was because I got so ansy during the deload weeks and instead switched to Sheiko. I'm wondering what people's views are on doing a week of deloading for every three weeks of heavy lifting. I'm all about the idea of slow and steady progress, but when I'm in the gym doing sets of 40-60% of not even my 1RM I feel like the hardest part of the workout is just getting myself to the gym to do it. Has anyone experimented with maybe doing a deload for every two cycles, or maybe not doing them until the third or fourth cycle/ going by some physiological indicators that they're ready for one? Any advice would be very much appreciated.

I was SO bored during deload week in my first cycle of 5/3/1... I am skipping it this time and going right back into week 1.

[domingochavez]

I am in the same position as you. Although I've read everywhere about the importance of deloading, specifically that you need to be proactive about them rather than reactive, the deload weeks just kill me in the sense that they are boring.as.hell. This is my second time running 5/3/1, and the reason I stopped during my first time was because I got so ansy during the deload weeks and instead switched to Sheiko. I'm wondering what people's views are on doing a week of deloading for every three weeks of heavy lifting. I'm all about the idea of slow and steady progress, but when I'm in the gym doing sets of 40-60% of not even my 1RM I feel like the hardest part of the workout is just getting myself to the gym to do it. Has anyone experimented with maybe doing a deload for every two cycles, or maybe not doing them until the third or fourth cycle/ going by some physiological indicators that they're ready for one? Any advice would be very much appreciated.

Go by how you feel, if you're near your true 1RM during a Sheiko routine you should be pretty knackered after a 4 week cycle! I found the same thing with 5/3/1 though, I could keep going a few rounds before burning out.

[Brofessional]

Has anyone experimented with maybe doing a deload for every two cycles, or maybe not doing them until the third or fourth cycle/ going by some physiological indicators that they're ready for one? Any advice would be very much appreciated.

Scheduled deloads are pretty stupid honestly. You'll find a good amount of strong as phuck PL'ers/BB'ers will simply deload when they feel like they should. I mean, if your body is capable of lifting some heavy weight and your mind is too, why the phuck would you not? A simple indictator of when to deload is just a lack of wanting to go to the gym or your joints taking a beating after awhile. Also, because it is annoying as phuck to lift at 40% on a deload, I suggest just taking a week off and coming back fired up to lift. Doug Hepburn recommended completely staying away from anything weight lifting related for a bit to completely deload mind and body. Keep sh/t simple like that.

[CHRIS925]

I was SO bored during deload week in my first cycle of 5/3/1... I am skipping it this time and going right back into week 1.

Been hearing TONS of bullshiet about the 5/3/1 deload. Good to know.

[wrkoutfrq]

Been hearing TONS of bullshiet about the 5/3/1 deload. Good to know.

this...

i was watching Matt Ogus's v-logs and his deload week was a joke... he didn't even look like he needed it and it was ridiculously light. i always go by feel, if my recover is dropping, or i feel burnt out, it's that time

[JHarden]

Scheduled deloads are pretty stupid honestly. You'll find a good amount of strong as phuck PL'ers/BB'ers will simply deload when they feel like they should. I mean, if your body is capable of lifting some heavy weight and your mind is too, why the phuck would you not? A simple indictator of when to deload is just a lack of wanting to go to the gym or your joints taking a beating after awhile. Also, because it is annoying as phuck to lift at 40% on a deload, I suggest just taking a week off and coming back fired up to lift. Doug Hepburn recommended completely staying away from anything weight lifting related for a bit to completely deload mind and body. Keep sh/t simple like that.

This. When I did my deload it was because my energy was dropping and my focus simply wasn't there anymore. It wasn't scheduled, but there came the point where I just knew I needed it. I took a complete week off and came back as fired up as ever to get going again. Light lifting just doesn't work for me though. If I'm going to lift light and feel like I didn't do anything then I'd rather just stay home, rest, and actually not do anything.