International Brotherhood of Powerlifters, Bodybuilders and Ironheads Local 405

[Celtic8Laoch]

Damn you all and being able to eat so much, when will it be my turn. Big workout man, im starting 5/3/1 now on Monday myself, have a log n all, cant wait!

[Jasonk282]

Food is a beautiful thing.

Yes it is.

lol yup, got pressed by a random dude in the locker room about supps., he was like what's the best supp for cutting. i was like i guess you could use caffeine in various forms as an appetite suppressant but usually i just eat less. que the hydroxy cut responsed followed by my yeah or as i said caffeine. followed by the inevitable bulking supps questions which in response i said eat more, maybe some creapure. que blah blah muscle tech, que headphones back in.

looking strong as always bro, 2 pps for reps easy coming soon

I had the same conversation today as I was leaving with a dude. He was asking what supplements I take. Told him just protein powder and creatine and I eat a lot of real food. He didn't believe me..whatever.

[ulsak]

lol, there are bigger guys at the gym that ask me sometimes how a tiny guy like me can lift so heavy and wonder if take some crap. When I tell them that I actually train fasted they look very doubtful too.
Yeah, nutrition is the key..

[ktj4l]

I had the same conversation today as I was leaving with a dude. He was asking what supplements I take. Told him just protein powder and creatine and I eat a lot of real food. He didn't believe me..whatever.

This is my life.

lol, there are bigger guys at the gym that ask me sometimes how a tiny guy like me can lift so heavy and wonder if take some crap. When I tell them that I actually train fasted they look very doubtful too.
Yeah, nutrition is the key..

Yeah, most guys at my gym still think they need to eat every two hours or they'll get fat and have a heart attack next week. They also take all kinds of sh!tty supplements, down a protein shake (I don't even wanna know what they mix into that) immediately after training in the locker room, etc.

[Jasonk282]

lol, there are bigger guys at the gym that ask me sometimes how a tiny guy like me can lift so heavy and wonder if take some crap. When I tell them that I actually train fasted they look very doubtful too.
Yeah, nutrition is the key..

Yeah me and the dudes that I usually lift around talk about cheeseburgers and burritos while we keep loading plate after plate on the bar for squats.

This is my life.

Yeah, most guys at my gym still think they need to eat every two hours or they'll get fat and have a heart attack next week. They also take all kinds of sh!tty supplements, down a protein shake (I don't even wanna know what they mix into that) immediately after training in the locker room, etc.

LOL gotta hit that magical 30 minute window or else you're fcuked the rest of the day.

[MakeGoBoom]

Yeah me and the dudes that I usually lift around talk about cheeseburgers and burritos while we keep loading plate after plate on the bar for squats.



LOL gotta hit that magical 30 minute window or else you're fcuked the rest of the day.

your muscles will contract and you will die.... it's science dude. i don't pretend to understand it, i just know if i don't listen to supplement reps and marketing developers i will atrophy and die

[Anthony21]

You mean to tell me i've been doing it wrong this whole time?

I usually have 6 shaker cups of miscellaneous supplements that I down the moment my last rep is done.


This is a sad day in my life

[Jasonk282]

You mean to tell me i've been doing it wrong this whole time?

I usually have 6 shaker cups of miscellaneous supplements that I down the moment my last rep is done.


This is a sad day in my life

[ktj4l]

LOL'd

[Anthony21]

[Retoaded]

Most people have a mental block that does not allow them to accept that the concept of calories is important. Our neighbors who are both overweight ask me EVERY SINGLE WEEKEND that we drink a beer together how to lose weight and get in shape. EVERY SINGLE WEEKEND I say lift weights 3x/week and count calories. thats it. thats all. They say "but...what about"..."NO"...."but...."...NO. ...carbs after 5, eating small meals, egg whites only, chick actually told me the other day that she read everyone should eat some dark chocolate every day for the antioxidants...I said not when you are a 5'6" female and weigh more than I do....I sit there and smile but on the inside I want to blow her brains out.

[ktj4l]

Most people have a mental block that does not allow them to accept that the concept of calories is important. Our neighbors who are both overweight ask me EVERY SINGLE WEEKEND that we drink a beer together how to lose weight and get in shape. EVERY SINGLE WEEKEND I say lift weights 3x/week and count calories. thats it. thats all. They say "but...what about"..."NO"...."but...."...NO. ...carbs after 5, eating small meals, egg whites only, chick actually told me the other day that she read everyone should eat some dark chocolate every day for the antioxidants...I said not when you are a 5'6" female and weigh more than I do....I sit there and smile but on the inside I want to blow her brains out.

Bitches LOVE cake.

[MakeGoBoom]

Bitches LOVE cake.

fact... and smiley faces

[Jasonk282]

Cycle 8 wave 2

Squats
170*5
205*5
240*3
275*3
295*3
310*1
310*1

WTF...Could not get out of the hole on teh 2nd rep and to drop it. Re rack and try again...nope only 1 rep again, fcuk me. TBH back did not feel tight the whole time.

OHP
75*5
95*5
105*3
125*3
130*3
140*5

Still p!ssed about squats...

Row
190*5
190*5
190*5
190*5
190*5

Way better form on these, slight body english.

rear delt
15*15
15*15
15*15

hammer curlz
55*10
55*10
55*10

20 rep squats
170*20

Punishment for missing reps

Overall...Everything but squats felt good. Don't know exactly what went wrong. 295 felt like a bear on my back and I struggled to get all 3 reps on that. But went for 310 anyways...twice. I guess I'll see what happens next week but it looks like I might have to reset squats pretty soon as my training max this cycle 345 and my actual max is 350.

[MakeGoBoom]

flirting w/ 3 plates is big weight bro, especially from where you started. any little form problem can cause a missed rep. still a strong showing.

[Jasonk282]

flirting w/ 3 plates is big weight bro, especially from where you started. any little form problem can cause a missed rep. still a strong showing.

What I don't get is that I got 320x3 last cycle on 1+ and 300x6 on 3+ but could not hit 310 this time at all.

[MakeGoBoom]

What I don't get is that I got 320x3 last cycle on 1+ and 300x6 on 3+ but could not hit 310 this time at all.

i went from 315 5x5 to struggling w/ 255 over a month bro. sometimes sh*t happens

[ulsak]

yeah, I'm still at singles on those three-plates aswell, but now we got a safety rack at the gym and I predict it will be a lot of huffing and puffing there at squat days.

Nice punishment, Jason. Need whip myself too..

[Anthony21]

Cycle 8 wave 2

Squats
170*5
205*5
240*3
275*3
295*3
310*1
310*1

WTF...Could not get out of the hole on teh 2nd rep and to drop it. Re rack and try again...nope only 1 rep again, fcuk me. TBH back did not feel tight the whole time.

OHP
75*5
95*5
105*3
125*3
130*3
140*5

Still p!ssed about squats...

Row
190*5
190*5
190*5
190*5
190*5

Way better form on these, slight body english.

rear delt
15*15
15*15
15*15

hammer curlz
55*10
55*10
55*10

20 rep squats
170*20

Punishment for missing reps

Overall...Everything but squats felt good. Don't know exactly what went wrong. 295 felt like a bear on my back and I struggled to get all 3 reps on that. But went for 310 anyways...twice. I guess I'll see what happens next week but it looks like I might have to reset squats pretty soon as my training max this cycle 345 and my actual max is 350.

Still a strong showing brother. 170x20 Boss!

[CamLeslie]

What I don't get is that I got 320x3 last cycle on 1+ and 300x6 on 3+ but could not hit 310 this time at all.

Everybody has a bad day once in awhile.

You'll get it next time.

[Jasonk282]

i went from 315 5x5 to struggling w/ 255 over a month bro. sometimes sh*t happens

Yeah I guess.

yeah, I'm still at singles on those three-plates aswell, but now we got a safety rack at the gym and I predict it will be a lot of huffing and puffing there at squat days.

Nice punishment, Jason. Need whip myself too..

Thanks

Still a strong showing brother. 170x20 Boss!

Probably could have gone heavier. I didn't need to take a breath until the 15th rep.

Everybody has a bad day once in awhile.

You'll get it next time.

We'll see what happens next week.

[Retoaded]

so you were on 3x week and missed the 310 for 3? might be time to reset back like you said but I'd go ahead and do your 531 week and see how you do anyway....8 cycles without resetting yet is already ahead of the game! might come back stronger, compare against your old records last time you were at that working max, and see if you start outpacing your rep PRs.

[Jasonk282]

so you were on 3x week and missed the 310 for 3? might be time to reset back like you said but I'd go ahead and do your 531 week and see how you do anyway....8 cycles without resetting yet is already ahead of the game! might come back stronger, compare against your old records last time you were at that working max, and see if you start outpacing your rep PRs.

Yeah, I hot it once, then could not get out of the hole. Re racked it, waited 5-10 minutes nd tried again...got 1 rep and could not get out of the hole. I have not had a deload since October...so that could be it as well...

[Retoaded]

Yeah, I hot it once, then could not get out of the hole. Re racked it, waited 5-10 minutes nd tried again...got 1 rep and could not get out of the hole. I have not had a deload since October...so that could be it as well...

what about a full deload week, i.e. don't hardly do anything, then repeat this cycle...honestly one way or the other if you are working hard you are going to progress.

[ktj4l]

i went from 315 5x5 to struggling w/ 255 over a month bro. sometimes sh*t happens

From what I've been reading about Oly lifting programs (specifically how John Broz has his lifters train) where they lift 7+ times per week going for max attempts on the reg, you might want to consider pushing through it. The only problem I see with it is your job and the cardio required. You might not be able to deal with the part where your CNS hates you and wants you to die for a while because it's too lazy to adapt and increase your work capacity. All I know is that I did high frequency 5/3/1 for a month and my work capacity has never been better than it is now. There were days I wanted to throw myself off a bridge, but I still went to the gym and once the warmup was done it was usually okay. You might be at the point where your body is trying to get you to rest, so it doesn't have to adapt. If you're tired a lot, I would try to keep going. If you have genuine aches and pains, I would rest.

It would be kind of like using yourself as a guinea pig to see if, when you push through this bad period, you bounce back stronger like Broz suggests. Up to you, but I'm tempted to try it out next time I hit a wall like that. Worst case scenario, I burn out horribly and have to sleep for a week straight after I actually achieve 'overtraining' (supposedly it's fu#king damn near impossible to get there).


@Jason: No idea what the deal is with you, because you're lifting 3 times a week and should be recovering enough. Getting enough sleep, food and active recovery in? If yes, then I would chalk it up to a bad day in the gym. It happens.

[Jasonk282]

@Jason: No idea what the deal is with you, because you're lifting 3 times a week and should be recovering enough. Getting enough sleep, food and active recovery in? If yes, then I would chalk it up to a bad day in the gym. It happens.

Food yes, I'm getting about 4-4200 cals on workout days and around 3000 on non workout days. Maintenance is about 2900. Sleep has always been iffy with me. Bed around 1130-1230 then wake up around 630 to get the boy ready for the day. But even before I was getting around 6-6.5 hours of sleep a night. Recover is not an issue as I do nothing the days between my workouts. So guess it was just a bad day.

[Jasonk282]

what about a full deload week, i.e. don't hardly do anything, then repeat this cycle...honestly one way or the other if you are working hard you are going to progress.

The only reason I did nothing on my last deload was cause it was a vacation. But I am thinking if I can't get reps next week then I probably should deload and repeat the cycle at least for squats, everything else is golden for now.

[Jasonk282]

So, I've been talking to one of the guys that I powerlift with and also been reading a lot about 10x3 training, mainly for speed/power on teh big lifts. SO what I am thinking of doing is running my main lifts(squat, bench, deadlift) as 10x3 instead of 5/3/1. I am going to also use Wendlers 90% training max and use 80, 82.5, 85 and 87.5 as my progression each week. After the 4 weeks up lower lifts 10 lbs and upper lifts 5 lbs and continue.

So my program would look like this.

Squats 10x3
OHP 4x6
bent over row 4x6
rear delt 3x15
hammer curls 3x10-12

Bench 10x3
squats 4x6
db row 3x10
rear delt 3x15
hammer curl 3x10

Deadlift 10x3
squat 4x6
DB bench 3x10
rear delt 3x15
hammer curl 3x10

I'm going to use my current 1RM and take 90% for my training maxes. so it's going to look like this for the first cycle
Squats TM 315
Bench TM 220
Deadlift TM 365

For assistance work if I hit all reps 3x10, 3x15 then up the weight 5 lbs. Squats 4x6 will be done at 60% 1RM.

This should allow me to keep progressing in strength/speed and pack on some good size as well.

[ktj4l]

Nice plan. 10x3 is a nice setup.

[Jasonk282]

Nice plan. 10x3 is a nice setup.

Thanks, I'm interested to see how it's going to work.