Nut Misc "Do You Even Lift?" Thread Part II

[ErickStevens]

ok. so i probly really should work on getting my squats back into the routine now that seemingly the injury isn't flaring up thanks to a belt. how would recommend incorporating them? atm im doing 3x /week full body with deads on all three days... and i REALLY don't want to give that up but at same time id like to be squatting 3x a week (if i can sustain that without the injury flaring up). ofc, doing both may be a problem. at the very least, would something like... 3x week squatting with 2x deads for 1x5 ME be workable? or am i overreaching here?

note - surplus engaged so like, is this doable or wut


reps for help. but not rly coz im always on spread for everyone here

Replace two days of deadlifts with squats. Deadlifting 3x per week is retarded. I squat 2x per week, DL 2x per week, and bench 3x per week and that's the upper limit of what I can sustain. I'd consider myself more advanced than you (no offense, obviously) so I think you'd get more out of dialing back the frequency and upping the intensity.

[PerpetualMotion]

Used to IF after AM trainings. Now it's AM training with a shake PWO. Can I say if I have seen a slight difference with having something PWO as opposed to staying fasted until 11 or whenever...yes and no. Yes to having more energy being less hungry throughout the day, but bodycomp wise hard not really. Whatever fits your schedule I say.

Muscle hypertrophy is quite slow and also tends to be nonlinear, so I think it would be extremely hard to track unless you were getting measured. Lyle is in the same boat as Alan, that is, if your goal is to gain the most amount of muscle then something sooner is better than later.

That aside, I'm not a proponent for overcomplicating one's life. I just so happen to be able to always consume something straight after working out, so I do. I've usually been fasting for 15-16 hours by the time training is done.

This might have to happen very soon. Link to recipe or did you just make that up?

Do yourself a favour and go out and get or buy (hint: there's a PDF on the net) The Perfect Scoop by David Lebovitz. It's one of the most comprehensive ice cream books out there. He has a tonne of homemade sauces and mix-ins included as well and also covers sorbets, gelatos, etc.

Recipe verbatim from the book:

7 ounces (205g) milk chocolate, finely chopped
1 cup (250 ml) whole milk
1/2 cup (100g) sugar
Pinch of salt
4 large egg yolks
1 cup (250 ml) heavy cream
3/4 cup (180 ml) Guinness Stout
1 teaspoon vanilla extract

(1) Put chocolate pieces in a large bowl and set a mesh strainer over the top.
(2) Warm the milk, sugar, and salt in a medium saucepan. In a separate medium bowl, whisk together the egg yolks, Slowly pour the warm mixture into the egg yolks, whisking constantly, then scrape the warmed egg yolks back into the saucepan.
(3) Stir the mixture constantly over medium heat with a heatproof spatula, scrapping the bottom as you stir, until the mixture thickens and coats the spatula. Pour the custard through the strainer over the milk chocolate, then stir until the chocolate is melted. Once the mixture is smooth, whisk in the cream, then the Guinness and vanilla. Sir until cool over an ice bath.
(3) Chill the mixture thoroughly in the refrigerator, then freeze it in your ice cream maker according to the manufacturer's instructions.

3x week squatting with 2x deads for 1x5 ME be workable?

Go with what Erick says but I'll give you an option anyways.

If you really want a second DL day just make it speed DLs. They're fun as ****. If I do a straight weight cycle (no chains, bands, or deficits) then I use Cressey's, which is 10x1 @ 60%, 8x1 @ 65% then 12x1 @ 70%. If you use deficit speed deads then the percentages are different (sets and reps stay the same). It goes 50%, 55%, 60%, off, 55%, 60% then 65% (each percent represents a week). There are other options out there but I'm a Cressey leg humper, so I stick with his protocols when it comes to DLs.

If you choose to do the Texas Method then this fits perfectly. Instead of power cleans (done for 5x3) on Monday (High Volume/Medium Intensity day), do speed DLs instead and then on Friday (Low Volume/High Intensity day) you have 1x5 DLs. The squat volume is already modulated for you.

Erick can chime in whether he thinks I'm retarded on that front or not but I don't think speed DLs will adversely affect recovery in a TM setting since it replaces the power cleans quite well.

[ErickStevens]

Go with what Erick says but I'll give you an option anyways.

If you really want a second DL day just make it speed DLs. They're fun as ****. If I do a straight weight cycle (no chains, bands, or deficits) then I use Cressey's, which is 10x1 @ 60%, 8x1 @ 65% then 12x1 @ 70%. If you use deficit speed deads then the percentages are different (sets and reps stay the same). It goes 50%, 55%, 60%, off, 55%, 60% then 65% (each percent represents a week). There are other options out there but I'm a Cressey leg humper, so I stick with his protocols when it comes to DLs.

If you choose to do the Texas Method then this fits perfectly. Instead of power cleans (done for 5x3) on Monday (High Volume/Medium Intensity day), do speed DLs instead and then on Friday (Low Volume/High Intensity day) you have 1x5 DLs. The squat volume is already modulated for you.

Erick can chime in whether he thinks I'm retarded on that front or not but I don't think speed DLs will adversely affect recovery in a TM setting since it replaces the power cleans quite well.

I think this is also a good suggestion. Speed DLs done without contrast don't affect my recovery whatsoever even when I go up to ~75%. I would stick to 8-10 x 1 and really focus on your technique as well pulling the weight quickly (duh).

I just reverse band DLd 695 x 3 BTW. I thought my traps were going to implode.

[joelash302]

I would really like to try the revese band DL's at some point. Sounds interesting.


Also fun note - I am really enjoying this election season, it's helping me clear out my ******** friend list considerably. Not the people with alterate viewpoints (because that would be ridiculous and I really appreciate well thought out arguments to the contrary of my beliefs), but people seem so willing to contribute the inner workings of their mind in such unvarnished candor and in review of said comments... I am amazed they are even capable of typing a cohesive sentence. My FB feed has been reading like a twitter thread hashtag'ed "What's the dumbest thing you can think of RIGHT NOW".

[Phrak]

I would really like to try the revese band DL's at some point. Sounds interesting.
.

Ive never done band assisted deadlifts, as we do not have the setup for it in the basement. Would be fun to try one day.

[foodpr0n]

I'm in a similar boat except I train at 10:00am until 11:15-11:30 then just eat straight after (based on Alan's recommendations).

Yeah, I also just do the whole BCAA thing before hand simply cause that it can't hurt/slightly neurotic/most likely could help.

100% something PWO on these 'fasted' sessions though. Just seems counterproductive not to. Generally just a bowl of oats with some protein powder for breakfast and off to start the day. This is within ~30-45min of finishing. If I didn't do the BCAA or 'some protein' pre, then I'd have a shake at the gym I think.

Weekend training is like 1pm most of the time and I've eaten a late breakfast at 11 so I'll generally eat something between 1-2 hours after working out, depends on what I'm doing - no biggie there.

[DaBubzy]

Does anybody remember that hype about how you're stronger/can perform better later in the day because of your core temp being higher?

Just curious about what time everybody trains. Personally I train in the AM cause my Uni gym is packed as f*ck anytime after 3 pm.

[Ka0s]

Have noticed that I'm ever so slightly stronger in the evenings than in the mornings but I believe it's because I have 4,000 calories in me as opposed to 500 lol

[Andrew_S]

You guys are making this too complex. Suck down some breast milk before you pick some heavy stuff up and then down a couple of brews when done. Making all kinds of gains. All kinds.

[TheRagingboxer]

Does anybody remember that hype about how you're stronger/can perform better later in the day because of your core temp being higher?

Just curious about what time everybody trains. Personally I train in the AM cause my Uni gym is packed as f*ck anytime after 3 pm.

AM training..really cause it fits my schedule the best. As much as I dislike waking up very early it gets easier and tbh honest I don't think I could train in the pm, too tired and would just want to get other things done. Scientifically who knows the "optimal" time, really all that matters is get it in when you can and Kill it err time.

[Lvisaa2]

Have noticed that I'm ever so slightly stronger in the evenings than in the mornings but I believe it's because I have 4,000 calories in me as opposed to 500 lol

^ This. If I'm training in the evening, it is usually been a day full of lots of good eats and 0 fks given. Which means a ridiculous training session will ensue.

[midcoastking33]

Does anybody remember that hype about how you're stronger/can perform better later in the day because of your core temp being higher?

Just curious about what time everybody trains. Personally I train in the AM cause my Uni gym is packed as f*ck anytime after 3 pm.

Forever AM here, much less adenosine build up = better lifts all around

[Lvisaa2]

Ravenous right now and outta calories. Dole wit it or do cardio and eat.

[snrygo]

Ravenous right now and outta calories. Dole wit it or do cardio and eat.

Dol wid et IMO. Cardio has a tendency to make me damn hungry so I don't see it helping you here

[TomBremner]

Ravenous right now and outta calories. Dole wit it or do cardio and eat.

deal with it, or eat a pound of broccoli.

[DaBubzy]

Ravenous right now and outta calories. Dole wit it or do cardio and eat.

5 days into my bulk and i'm eating more but am about 3x as hungry at night when im outta cals.

brb chugging diet soda & green tea

[JasonDB]

5 days into my bulk and i'm eating more but am about 3x as hungry at night when im outta cals.

brb chugging diet soda & green tea

I know that feel. I am more hungry and drinking more diet soda at night on my recomp than when I was cutting. I might want to cut cals back a bit though... I'm gaining weight... losing fat slowly but gaining weight for sure.

[gymjunki3]

Got my 5/3/1 book today!!!

[Ondemand]

5 days into my bulk and i'm eating more but am about 3x as hungry at night when im outta cals.

brb chugging diet soda & green tea

I know that feel. I am more hungry and drinking more diet soda at night on my recomp than when I was cutting. I might want to cut cals back a bit though... I'm gaining weight... losing fat slowly but gaining weight for sure.

This is exactly why I'll reverse diet, even though I'll be nowhere near contest bf levels. Cba to binge again

[brendbro]

Replace two days of deadlifts with squats. Deadlifting 3x per week is retarded. I squat 2x per week, DL 2x per week, and bench 3x per week and that's the upper limit of what I can sustain. I'd consider myself more advanced than you (no offense, obviously) so I think you'd get more out of dialing back the frequency and upping the intensity.

id be more offended if you thought i was more advanced than you.

without squatting, dl's pretty much comprised the bulk of my workouts. and i love them

Go with what Erick says but I'll give you an option anyways.

If you really want a second DL day just make it speed DLs. They're fun as ****. If I do a straight weight cycle (no chains, bands, or deficits) then I use Cressey's, which is 10x1 @ 60%, 8x1 @ 65% then 12x1 @ 70%. If you use deficit speed deads then the percentages are different (sets and reps stay the same). It goes 50%, 55%, 60%, off, 55%, 60% then 65% (each percent represents a week). There are other options out there but I'm a Cressey leg humper, so I stick with his protocols when it comes to DLs.

If you choose to do the Texas Method then this fits perfectly. Instead of power cleans (done for 5x3) on Monday (High Volume/Medium Intensity day), do speed DLs instead and then on Friday (Low Volume/High Intensity day) you have 1x5 DLs. The squat volume is already modulated for you.

Erick can chime in whether he thinks I'm retarded on that front or not but I don't think speed DLs will adversely affect recovery in a TM setting since it replaces the power cleans quite well.

I think this is also a good suggestion. Speed DLs done without contrast don't affect my recovery whatsoever even when I go up to ~75%. I would stick to 8-10 x 1 and really focus on your technique as well pulling the weight quickly (duh).

after reading over the texas method, sounds incredible. so something like this? (soz for ****yness)

Monday
Squats, 5 x 5
Bench press/overhead press 5 x 5
Deadlifts 1 x 5
assistance (id assume dips + face pulls would be ok)

Wednesday - lighter weight
Squats, 2-3 x 5
bench/OHP 2-3x5
Chins/pullups
Back extensions or glute-ham raise

Friday
Squats - triples/doubles/singles
Bench/ohp - triples/doubles/singles
deadlift speed pulls 8-10x1

giggity im excited as fuk

Ravenous right now and outta calories. Dole wit it or do cardio and eat.

Dol wid et IMO. Cardio has a tendency to make me damn hungry so I don't see it helping you here

really? I definitely don't get that. cardio = appetitie suppressant + increased TDEE

then again i think the intensity is a big contributing factor

[JasonDB]

Oh Eric I got around to trying SSB GM's this week... good stuff... burns in a good way.

[Phrak]

Oh Eric I got around to trying SSB GM's this week... good stuff... burns in a good way.

Never used a safety squat bar, kinda wish i had one to save my shoulders. But for now i just use handled 45lb plates to drop my arms down.

[ErickStevens]

I fukking hate dieting.

[Phrak]

I fukking hate dieting.

One day you will compete in the 242's and love it.

[ErickStevens]

One day you will compete in the 242's and love it.

I've thought about it. srs

If I knew my bench would go up along with my bodyfat percentage, I'd do it for sure.

[Phrak]

I've thought about it. srs

If I knew my bench would go up along with my bodyfat percentage, I'd do it for sure.

Wish i could say that it would to. Logic would say yes, more muscles, less ROM. But bench is a fickle beast.

[ErickStevens]

Wish i could say that it would to. Logic would say yes, more muscles, less ROM. But bench is a fickle beast.

I think I will be able to squat 600 and deadlift 700 as a 220er but I will need to get bigger to break into the upper echelons. If my other two lifts progress as quickly during my next bulk as they did during the last one then I might be able to get away with my weak ass bench.

[JasonDB]

Wish i could say that it would to. Logic would say yes, more muscles, less ROM. But bench is a fickle beast.

Moobs = a big bench.

[Phrak]

I think I will be able to squat 600 and deadlift 700 as a 220er but I will need to get bigger to break into the upper echelons. If my other two lifts progress as quickly during my next bulk as they did during the last one then I might be able to get away with my weak ass bench.

Your bench stalling could be a result of your other lifts increasing at such a substantial rate. Its very hard to make progress in all three at the same time.

[ko300zx]

I've thought about it. srs

If I knew my bench would go up along with my bodyfat percentage, I'd do it for sure.

Didn't you have a 400+ bench many a year ago before you lost all that weight (if I recall correctly)?