Some diets use a weekly caloric count. I don't have much experience with them, but have read enough to determine that they work. If you refeed once a week, maybe every other week, I am sure it can affect your progress to a point.
I Honestly don't care for the idea of weekly intake though. I think it leaves far too much room for excuses, procrastination, and a margin of error that can be catastrophic at the end of the week.
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11-07-2015, 07:02 AM #7711One party system; Most Republicans are Democrats, but no Democrats are Republicans.
Hayek and Mises were right; they're all socialists.
"To Call something fair or unfair is a subjective value judgment and not liable to any verification" Ludwig Von Mises
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11-07-2015, 07:04 AM #7712
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11-07-2015, 07:21 AM #7713
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11-07-2015, 07:31 AM #7714
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11-07-2015, 07:41 AM #7715
Haven't been active in days and the thread's barely moved. K' den....
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11-07-2015, 07:51 AM #7716
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11-07-2015, 07:54 AM #7717
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11-07-2015, 08:19 AM #7718
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11-07-2015, 09:16 AM #7719
It's not new, read the article, it's 2 years old. https://www.t-nation.com/training/8-...e-and-strength
It's based on 531 but just higher rep ranges, same as Ogus essentially. Hell 531 wasn't really original either, Wendler adopted it from a program everyone did in HS football back in the day called BFS Bigger Faster Stronger (not related to the movie). He was literally one of the poster boys for BFS program in HS too.
edit:
Format look familiar? Call the 10-8-6 week a de-load and it's essentially 5-3-1. This is the BFS program we all did in the 80's and early 90's when I was in HS. Wendler was mentioned in their regional players a couple of years 1990 - 1991.
http://www.biggerfasterstronger.com/...ctionTeams.pdf
http://www.biggerfasterstronger.com/...icasphotos.pdf
Month 1
Week 1 3x3
Week 2 5x5
Week 3 5-4-3-2-1
Week 4 10-8-6 for bench and squat and 6-4-2 for Cleans and Deadlifts.
Month 2
repeat Month 1
Note: You increase weight for every set, and for the last set you should be about 15 pounds from your max for Bench and Cleans and about 30 pounds from your max for Squats and Deadlifts.
On your last set you do as many reps as possible. (WITH GOOD TECHNIQUE!)
Monday
-Bench
-Parallel Squat
-Aux. Lift* (you can substitute and lifts in here to meet your goals. Say if you want stronger lats, do some lat pulldowns.)
-Aux. Lift (same as above)
Wednesday
-Deadlifts
-Cleans
-Aux. Lift
-Aux. Lift
Friday
-Towel Bench
-Box Squat
-Aux. Lift
-Aux. Lift
*some Auxiliary Lifts (Aux. Lifts) include:
-Tricep Pull Downs
-Bicep Curls
-Leg Curls
-Leg Extension
-Weighted Lunges
-Straight Leg Deadlifts (Use light weights as this will stretch the hamstrings also.)
-Neck Exercises
-Ab Exercises
-Etc.Last edited by scullin; 11-07-2015 at 09:42 AM.
You rock a piss, I'm gonna rock some Mitchell
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11-07-2015, 10:43 AM #7720
Drunk ate about 4k cals last night dont wanna talk about it
MFW cheeks are sunken in a bit and jawline is razor sharp. So I go to whole foods to get lunch from their bar and I catch this hnnngggg af/10 brunette chick with a phat ass eyeing me. I look at her and we just stare at each other for a few seconds. I look away and begin to put refried beans in my bowl. Unfortunately, the beans stuck on the bottom of the ladle plopped right on the counter and I looked like an idiot. What do I do? She's about to head towards the checkout lanes.
-Venom08
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11-07-2015, 10:48 AM #7721
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11-07-2015, 12:21 PM #7722
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11-07-2015, 12:27 PM #7723
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11-07-2015, 12:28 PM #7724
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11-07-2015, 12:36 PM #7725
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11-07-2015, 12:44 PM #7726She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.
1st Place Masters Over 60 Bodybuilding 2014
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11-07-2015, 01:08 PM #7727
Chic-Fil A = GOAT
Chicken Deluxe + 12pc Grilled Nuggets been hittin the spot
I'd like to get some brahs together for a festi next summer but I worry it wouldnt be worth the funds/trip. If I did go I'd probably camp out and bring food/drinks and try to cut costs that way.Last edited by dwill094; 11-07-2015 at 01:15 PM.
ACE CPT | StrongFirst SFG I | Student Physical Therapist
Instagram: @dannywfitness
********: /dannywilliamsfitness
Helping people to live a balanced lifestyle, move better, and achieve their ideal bodyweight.
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11-07-2015, 01:16 PM #7728
- Join Date: Feb 2006
- Location: United States
- Age: 34
- Posts: 5,350
- Rep Power: 11539
EDC LV is forever the GOAT
>>Official Cologne Crew Verified Splitter<<
>>Spring Cutters Crew - SCC<<
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11-07-2015, 01:33 PM #7729
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11-07-2015, 01:58 PM #7730
$15 to get stiffed on alcohol. Also contending with the massive crowd. I can't even imagine how long the lines are
Chick filet is the goat. Original sandwich and nuggets w/ small fry. So good
And no it's not worth the trip. Better off going to the zooYou lose some, you lose some. You may as well not bother
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11-07-2015, 02:39 PM #7731
had a fun ass time last weekend. been going a lot of late. enjoying the fuk out of life.
how yall doing????
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11-07-2015, 08:38 PM #7732ACE CPT | StrongFirst SFG I | Student Physical Therapist
Instagram: @dannywfitness
********: /dannywilliamsfitness
Helping people to live a balanced lifestyle, move better, and achieve their ideal bodyweight.
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11-07-2015, 10:47 PM #7733
well fuk, you IF brahs were right. Sitting here at 8pm after a big meal and i can't eat another bite. Have been fasting till around 2pm each day which had been surprisingly easy
All time gym Pr's
B - 105kg
S - 185kg
D - 230kg
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11-08-2015, 12:08 AM #7734
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11-08-2015, 03:52 AM #7735
Well was not planning on uploading this as my first video due to how cringe and bad it is =p, but friends convinced me otherwise, here I am making egg muffins lulz, will be making more fun healthy snacks, also editing some of my fun adventures, figured some of you would enjoy the cringeness (ALSO I am not used to hearing myself TFW)
Will not lie this was fun to do =D.
I think I will make more videos with roommate to pass time as I cut down to 8%. Plan on doing one with Gin in the future too.
AYY LMAO
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11-08-2015, 05:31 AM #7736
Thats neat as fuk. Im starting meal prepping during the week since i literally have no time during the week and always go out to eat. Trying to save dat money.
Any tips on go to meal prep meals? I can make in bulk other than the usually beef/chicken, rice and veggies?
Need some wisdom. Need them shredz.
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11-08-2015, 05:34 AM #7737
Honestly bro. I love IF to death but it fuks up hunger cues and fullness signals.
I still do it just cuz i hate eating in the mornings. Finally getting control of eating habits. But the thing that blows the most is you cant stupid shredded without counting some sort of macros. I either will eat nothing and lose too much or eat too much and gain.
Been at 180-190 for the past 4 months or so. Which is solid. Vascularity is through the roof, libido is through the roof.
Oh yeah girls a shallow as fuk. Never knew having an aesthetic car can do it for some. Haha
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11-08-2015, 08:22 AM #7738She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.
1st Place Masters Over 60 Bodybuilding 2014
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11-08-2015, 09:49 AM #7739
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11-08-2015, 07:56 PM #7740
- Join Date: Jan 2011
- Location: New Jersey, United States
- Posts: 3,815
- Rep Power: 9284
Poverty bench PR: 220x9. Elvis, coming for you bby
1RM
Bench: 275
Squat: 415
Deadlift: 525
OHP: 200
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