Proof that the Nutmisc Lifts! (kinda)

[psychodiver9]

My gut says, eh - contingent and subject to change upon further information (movements, rep/set scheme, planned progression).

I agree. Not optimal for a meet

[ErikTheElectric]

First time ever failing a squat today, loaded up 370... tried to widen my stance.. that's what ended up hurting me the most.

I'm not really tthat down about tbh, really shouldn't be expecting +5lb PRs in a 6 week deficit.




Squat 275

Squat 315

Squat 355

Squat 370 (miss)

Deficit Pull PR (285)

[themonkay]

^^^props for still pushing strong on a deficit

IDk how any kind of routine would work going into a meet if your squatting only 1x a week. Personally I would go PPL if i had to do a 3 day routine (although i don't think its optimal for a meet)

Pull
deadlift focus

push
bench focus

legs
squat focus

rest

pull
back hypertrophy focus (including spinal erector work)

push
bench focus

legs
squat focus

rest


something like that....you can decide how to control volume and intensity depending on your own needs

[illiniStrive]

@Erik, I've said it before. You might want to focus more on getting volume in and less on maxing out so much. Just looking since this thread started:

6/22 - maxed out squat/bench/dead
7/9 - nice looking (better than 345 imo) max single
8/13 - worked up to what looks like a 3-5 rep max, then a slow 365 single.

And then yesterday 8/26 an attempt max 370 that didn't clear the hole (and questionable depth; admittedly, I'm not the best at judging depth from the back, I imagine much like from the front lifts look deeper than they are from the back they probably look higher than they are).

I didn't include but in-between were a lot of sessions working up to a 3RM and 5RM and that was it. Which is great. But even working up to a 5RM, to be your the extent of your squatting for the week, is nowhere near the volume of squatting 5x5 or 3x5 or 5x3 say multiple times per week, or something. Also did not include the days you went for deadlift maxes; naturally these will effect your squat also.

(Not to mention somewhere in here didn't you get on a deficit? Even more of a reason to not 1RM chase.)

I'll give you a little benefit of the doubt since I don't follow your journal... but since you are someone who keeps a frequent record of your workouts in this thread, I am a little inclined to believe this is a semi-solid portrait of training for the past summer at least.

Just my observations. I used to chase those RMs, I loved intensity day on Texas Method and used to be inclined to even skip volume days... but never those max days! And funny my squat barely budged for months. Now Eric has me under the bar doing sets of 10 (aka DEATH), sets of 8, sets of 5, AMRAP sets at 70-80%. If anything, even if you don't believe volume yields strength gains (it does tho lol) the opportunity to work on technique is invaluable.

Actually speaking of... Texas Method might be something you'd benefit from looking into.

[ErikTheElectric]

^ I actually agree. I had a pretty big breakthrough with my deadlifts, I did the same thing for quite a while... And iirc you suggested to me to work up to a certain weight and do some 3x3 or 5x5 work instead of just working up to one set.


I'll give it a shot, because I don't think the sets/rep schemes seem right for me right now.

(And yeah, I've been cutting for 6 weeks)

[psychodiver9]

Agree with strive. I used to be a max chaser till Stevens told me I wad more interested in testing strength than building it. That really hit home for me now I rarely test maxes outside of a meet or mock/prep for a meet

[InItForFitness]

Not to speak for IIFF, but since his suggestion would have you alternating squat/deadlift on leg day (and presumably doing neither any other day) you'd only be squatting less than or just about 1x/week. Which could work out for physique purposes but not the best idea for an intermediate going into their first meet?

W/ the setup above, I'm not sure what "light" means (higher volume?).

Pretty much that ^^^

Correct. It would be essentially a hypertrophy day.

If you're planning on competing, focus on training for the event.
I wouldn't waste your time with hypertrophy days when you could be utilizing it for strength development.



The other reason for suggesting against P/P/L or P/L/P for prep is simply because I'm yet to see a real proper program for strength development that follows this outline.


Much better to ditch it and find a solid powerlifting style training program that's been structured accordingly and use it for your contest prep.











Although, that's just my personal opinion, I'm not a powerlifter by any means and don't plan on doing so.

[illiniStrive]

^Also training for the meet doesn't mean you have to throw away your favorite bb'ing exercises. There's a lot of overlap with that and assistance work since most of the latter also takes place at higher rep ranges, higher volume in general.

Also on topic of Texas Method: I forgot that the og setup is like 3x/week right? But I remember splitting it into 4x/week because it was just getting to be a bit ridiculous with Squat/Bench volume on the same day (not trying to spend 3 hours in the gym). You might want to do yours like one of these if you do decide to do it http://startingstrength.wikia.com/wi...t_for_Strength

I feel like I'm the resident program pusher, lol, but I don't push TM so much because I think it's God, but because it forces the volume-averse to get those reps in (assuming you actually do the workouts and not skip out like I did a lot lol).

[DAaaMan64]

Quality discussion up-in-here. Getting my learn on.

[InItForFitness]

^Also training for the meet doesn't mean you have to throw away your favorite bb'ing exercises. There's a lot of overlap with that and assistance work since most of the latter also takes place at higher rep ranges, higher volume in general.

I agree, mostly just speaking in regards to the overall structure of the program (rep/set scheme, frequency, etc.) of a P/L/P or P/P/L compared to a more powerlifting/strength based program.


Just doesn't make any sense, in my opinion, to be dedicating a day strictly to light/hypertrophy work when prepping for a PL meet.

[ErikTheElectric]

^ Interesting. I'll look into texas method, I'm curious though why it doesn't make any sense to add in light days? Like I said, I am planning on starting a structured program to prepare for my meet. However, that begins 6 weeks out. So, I'm going to be doing a PPL routine for the time being.


Videos from today. Fasted deadlifts, very happy that I was able to hit 440 x 3. Hitched a bit at the top, which I'm not happy with. But I'm happy that I've been able to get this far without my straps/belt.. going raw.


Videos from today.. All raw

420 triple

430 triple

440 triple (PR)

[illiniStrive]

If you have 10 weeks to get stronger in preparation for a meet, why would you dabble & dick around until 6 weeks prior? Especially since you're in a deficit so it's not as if you're going to build serious mass in that time?

I mean it's your first meet granted so it's more about the experience and doing it rather than trying to hit 'competitive' #s but I guess that logic doesn't pan out to me.

Not trying to be a dick or anything. I genuinely don't understand.

[ErikTheElectric]

If you have 10 weeks to get stronger in preparation for a meet, why would you dabble & dick around until 6 weeks prior? Especially since you're in a deficit so it's not as if you're going to build serious mass in that time?

I mean it's your first meet granted so it's more about the experience and doing it rather than trying to hit 'competitive' #s but I guess that logic doesn't pan out to me.

Not trying to be a dick or anything. I genuinely don't understand.

I'm not trying "dabble and dick around", I'm trying to get input. I've never done a meet before, and am going into this on my own without any external guidance. You may not intend to come off as condescending, but you are.

I'm just trying to cut down to the 82.5kg weight class, while being able to maintain as much strength as I can. That's it.

[illiniStrive]

I'm not trying "dabble and dick around", I'm trying to get input. I've never done a meet before, and am going into this on my own without any external guidance. You may not intend to come off as condescending, but you are.

I'm just trying to cut down to the 82.5kg weight class, while being able to maintain as much strength as I can. That's it.

GL w/ everything hope it works for you.

I agree, mostly just speaking in regards to the overall structure of the program (rep/set scheme, frequency, etc.) of a P/L/P or P/P/L compared to a more powerlifting/strength based program.


Just doesn't make any sense, in my opinion, to be dedicating a day strictly to light/hypertrophy work when prepping for a PL meet.

I think we're agreeing. I was just more referring to exercise content itself. Like where's the line between whether doing DB bench 4x8 or 3x10 is for "hypertrophy or strength assistance"? Obvious there isn't one. If you followed a lot of strength athletes around day in and day out for every workout you'll find a lot of "bodybuilding"-type stuff. So my point was just that even in picking a routine setup with a strength-oriented goal doesn't mean dumbbells and cables and high reps have to be laid aside, quite the contrary.

[StrikingMoose]

Squats had been getting worse and worse on my cut, 6.5 weeks in, had dropped down 15lbs squat strength as of last week and I was so emo in the head because of it.

My wife woke up early today so we went out to do stuff around the city instead of going to the gym early morning, ate half a chocolate scone and a protein shake, chicken pho and onion cake for lunch after skipping breakfast(great cutting diet hey there go my carbs for the day) and then I went to the gym, didn't feel like drinking PWO today cause it makes me sweat so much, and then out of nowhere destroyed my squats and reached my bulking PR. Did two warm up sets of the bar and one of one plate then thought well may as well just go for it and envisioned myself doing it for 2-3 reps and loaded up 230 and got 4 solid reps ATG with a crappy 5th no one would ever count as a real rep.

Basically everything today was completely backwards my normal routine of preparing/getting to the gym and I ended up having a workout that felt better than any other in the last 6 weeks.

Completely bizarre but made my day, I thought I had lost so much squat strength but it was all in my head like some of you guys said.

<3

[InItForFitness]

I think we're agreeing. I was just more referring to exercise content itself. Like where's the line between whether doing DB bench 4x8 or 3x10 is for "hypertrophy or strength assistance"? Obvious there isn't one. If you followed a lot of strength athletes around day in and day out for every workout you'll find a lot of "bodybuilding"-type stuff. So my point was just that even in picking a routine setup with a strength-oriented goal doesn't mean dumbbells and cables and high reps have to be laid aside, quite the contrary.

Okay much clearer, definitely in agreement!

[TypeNirvash]

Squats had been getting worse and worse on my cut, 6.5 weeks in, had dropped down 15lbs squat strength as of last week and I was so emo in the head because of it.

My wife woke up early today so we went out to do stuff around the city instead of going to the gym early morning, ate half a chocolate scone and a protein shake, chicken pho and onion cake for lunch after skipping breakfast(great cutting diet hey there go my carbs for the day) and then I went to the gym, didn't feel like drinking PWO today cause it makes me sweat so much, and then out of nowhere destroyed my squats and reached my bulking PR. Did two warm up sets of the bar and one of one plate then thought well may as well just go for it and envisioned myself doing it for 2-3 reps and loaded up 230 and got 4 solid reps ATG with a crappy 5th no one would ever count as a real rep.

Basically everything today was completely backwards my normal routine of preparing/getting to the gym and I ended up having a workout that felt better than any other in the last 6 weeks.

Completely bizarre but made my day, I thought I had lost so much squat strength but it was all in my head like some of you guys said.

<3

The days that you don't expect to do well are sometimes the days that go better than most.

>.> Speaking of, I changed up my stance for squats today. I'm trying to work with pain, instead of working through it--I've learned that there's a big difference. I mentioned a little while ago in the Pug thread that I pulled muscles on either sides of my hips and that I'd wait until today to see if they got better.

My stance is fairly wide, so I noticed immediately that it put stress on them, so I stopped and narrowed my stance. Working with this new stance, I found that I could do squats without any stress on those muscles--with literally no discomfort. Put up 315x2 today.

Did notice a large amount of distress during dead lifts, so I decided to forgo them for the time being. Will come back to them as soon as I've healed completely.

[psychodiver9]

If you have 10 weeks to get stronger in preparation for a meet, why would you dabble & dick around until 6 weeks prior? Especially since you're in a deficit so it's not as if you're going to build serious mass in that time?

I mean it's your first meet granted so it's more about the experience and doing it rather than trying to hit 'competitive' #s but I guess that logic doesn't pan out to me.

Not trying to be a dick or anything. I genuinely don't understand.

Because advice not even once

[WMLifting]

I forgot about this thread for a while, but there seems to be a good bit of information on here that I could find very useful.
How would you guys set up Wendler in order to recover properly? I've doing it for some time but have recently noticed a slight decline in performance due to doing heavy compounds twice a week or more. I realized I need to do some higher rep work about a month ago, but wasn't quite sure how to set it up. Any advice? Not to discredit Monkay's advice, he's done a lot,

[themonkay]

I forgot about this thread for a while, but there seems to be a good bit of information on here that I could find very useful.
How would you guys set up Wendler in order to recover properly? I've doing it for some time but have recently noticed a slight decline in performance due to doing heavy compounds twice a week or more. I realized I need to do some higher rep work about a month ago, but wasn't quite sure how to set it up. Any advice? Not to discredit Monkay's advice, he's done a lot,

I don't take any offense bro lol. Its good to get advice from multiple people and then formulate your own opinion

[InItForFitness]

I forgot about this thread for a while, but there seems to be a good bit of information on here that I could find very useful.
How would you guys set up Wendler in order to recover properly? I've doing it for some time but have recently noticed a slight decline in performance due to doing heavy compounds twice a week or more. I realized I need to do some higher rep work about a month ago, but wasn't quite sure how to set it up. Any advice? Not to discredit Monkay's advice, he's done a lot,

Better recovery?

Eat more.





@Erik : I'm curious if you're really hoping to prep for this contest, why don't you come off of your deficit?

Even if just doing it for the experience, I'm sure you'd like to put up the best numbers possible and it'd just make more sense to be eating properly now for recovery, and even further progression.

[WMLifting]

I don't take any offense bro lol. Its good to get advice from multiple people and then formulate your own opinion

Oh your advice was good, but as the cycles come along it becomes increasingly difficult to do the wendler sets multiple times per week. That and not deloading after my DL PR in the last cycle probably had something to do with it, lol.

Better recovery?

Eat more.

Lol, I think I've finally started to gain some weight. 3.8K must do the trick

I think once I start eating properly I will see better progress and recovery. DL and bench has been horrible recently though with squat and OHP still going up.

Edit:


Thoughts on this? I've been training in my Oly shoes and even pulled my PR in them too. I think my biggest issue was having the bar too far under me. I'm going to try to bring it towards the toed some more to see if it resolves some issues.

[ErikTheElectric]

@ Casey


I started my cut 6 weeks ago, and decided to do the meet ~ a week and a half ago. My thought process of cutting to the 82.5kg weight class seems/seemed to make sense to me, following a .75lb-1lb/week loss. That would put me right around the 180-182lb weight range by the beginning of november. (Which would be essentially right where I'd want to be).

I could compete in the weight class above the 82.5kg mark. (I believe it's 90kg but I can't remember off the top of my head). But cutting down to the 82.5kg weight class sort of ties into my overall goal(s) better. If that makes any sense.
I'm also not expecting to make any substantial progress on my B/S/D, just want to maintain as much strength as I can before the meet.

Hope this makes sense.

[InItForFitness]

Lol, I think I've finally started to gain some weight. 3.8K must do the trick

I think once I start eating properly I will see better progress and recovery. DL and bench has been horrible recently though with squat and OHP still going up.

Last deload week or straight up week away from the gym?

@ Casey


I started my cut 6 weeks ago, and decided to do the meet ~ a week and a half ago. My thought process of cutting to the 82.5kg weight class seems/seemed to make sense to me, following a .75lb-1lb/week loss. That would put me right around the 180-182lb weight range by the beginning of november. (Which would be essentially right where I'd want to be).

I could compete in the weight class above the 82.5kg mark. (I believe it's 90kg but I can't remember off the top of my head). But cutting down to the 82.5kg weight class sort of ties into my overall goal(s) better. If that makes any sense.
I'm also not expecting to make any substantial progress on my B/S/D, just want to maintain as much strength as I can before the meet.

Hope this makes sense.

Makes sense to me.
Was more asking out of personal curiosity.

I haven't really followed the thread enough to be up to date on everyone's plans, etc. so I'm kind of just asking based on what I've read thus far.

[WMLifting]

About 5 weeks ago. I honestly just think it's form. I had the bar fully close to me, IMO.

[ErickStevens]

Strength is a skill. To improve a skill, you need to practice. Don't neglect reps and volume. 99% of the time you should be building strength, the other 1% is the testing.

[jammyo40]

Edit:


Thoughts on this? I've been training in my Oly shoes and even pulled my PR in them too. I think my biggest issue was having the bar too far under me. I'm going to try to bring it towards the toed some more to see if it resolves some issues.

No different than a 3/4" deficit.

[lee__d]

Some impromptu prs

[ErikTheElectric]

Finally got 1 plate klokovs today, and I gave my best attempt at pause benching.

185 was quite the grinder.

Videos (hoping that I paused long enough)
Paused Bench first set (165)

Paused Bench - 185 (grinder)

Klokov Press 1 plate

[WMLifting]

No different than a 3/4" deficit.

I like it better for some reason. It feels more natural. I was talking about the bar placement over my toes though. I have it farther back than what he said, but it's trial and error.

Strength is a skill. To improve a skill, you need to practice. Don't neglect reps and volume. 99% of the time you should be building strength, the other 1% is the testing.

I used to not understand or like your approach to training, completely due to my own ignorance, but it's starting to become more apparent now. It's something I need to learn more about and put into practice. I follow your IG, but you can't learn much from there other than that you are an ice cream fanatic, lol.