Anthony21's Non-Stop Endeavor for Strength

[Retoaded]

I think thats a good move with the calories...I am debating between 3,000 erry day or 3,200/2,700 thing myself for when I start eating again.

[gashcader]

I am debating between 3,000 erry day or 3,200/2,700 thing myself

go for the flexibility option! you'll be relieved after a week. trying to hit a certain number erryday is frustrating.

[Jasonk282]

go for the flexibility option! you'll be relieved after a week. trying to hit a certain number erryday is frustrating.

This.

I make sure I hit my cals on workout days, which it's easier to do. but on rest days I eat a little less.

[Retoaded]

go for the flexibility option! you'll be relieved after a week. trying to hit a certain number erryday is frustrating.

well I guess I said that wrong - I meant AVERAGING so that its the equivalent of 3,000 per day...so I was meaning that would actually be the more flexible option, instead of the IF type workout/rest thing where you try to hit the specific calories every day.

Like currently cutting I am averaging 2,000 per day, but it varies between 1,700 and 2,500 on daily basis and is flexible.

I am just gonna have to feel my way and see what works best lifestyle wise.

[gashcader]

well I guess I said that wrong - I meant AVERAGING so that its the equivalent of 3,000 per day...so I was meaning that would actually be the more flexible option, instead of the IF type workout/rest thing where you try to hit the specific calories every day.

Like currently cutting I am averaging 2,000 per day, but it varies between 1,700 and 2,500 on daily basis and is flexible.

I am just gonna have to feel my way and see what works best lifestyle wise.

yeh thats what i meant you should do. i aim for a certain figure each week and bounce back and forth anywhere between 1500-2500. easier than cramming food down when your not hungry or starving yourself when you are.

[lllDBOlll]

I find the fluctuation method good when cutting but when it's bulk time it's time to EAT! Cos I sure loves ma food

[Jasonk282]

well I guess I said that wrong - I meant AVERAGING so that its the equivalent of 3,000 per day...so I was meaning that would actually be the more flexible option, instead of the IF type workout/rest thing where you try to hit the specific calories every day.

Like currently cutting I am averaging 2,000 per day, but it varies between 1,700 and 2,500 on daily basis and is flexible.

I am just gonna have to feel my way and see what works best lifestyle wise.

Sounds like a good plan. There are times that I have eaten 4000cals, I was like WTF...then the next day I ate like 1500, so when the week ended I was still in a surplus overall but not a huge one.

It's a big give and take game.

[Anthony21]

Big time session! Dat der pump!!!

Good luck on the weight gain, I'm with you in that journey, 225 here I come!

The pump was crazy bro. 225 and you'll be stacked bro hahaha

I think thats a good move with the calories...I am debating between 3,000 erry day or 3,200/2,700 thing myself for when I start eating again.

This.

I make sure I hit my cals on workout days, which it's easier to do. but on rest days I eat a little less.

I find the fluctuation method good when cutting but when it's bulk time it's time to EAT! Cos I sure loves ma food

Check out this site http://www.1percentedge.com/ifcalc/

I don't follow the IF protocol but it's one of the better sites out there in regards to breaking down your caloric intake. It also sets you up for what you need to consume for your over and under needs.

[Retoaded]

yeah I have looked at that site before, its a super site.



When I start bulking, I am just going to kinda eat what I want and see where I am at the end of the day, and then make up the deficit, and see if it works that way. I am so conditioned to eating 2 meals a day with pretty low calories, I think even when I eat what I want it will be 2,500 tops or so, and then I'll just drink a glass of milk with some peanut butter or proteinz powder to make up the difference.

[lllDBOlll]

Nice, never been on that site before. It's actually very close to what I am doing now through actual day to day practice.

[Anthony21]

yeah I have looked at that site before, its a super site.



When I start bulking, I am just going to kinda eat what I want and see where I am at the end of the day, and then make up the deficit, and see if it works that way. I am so conditioned to eating 2 meals a day with pretty low calories, I think even when I eat what I want it will be 2,500 tops or so, and then I'll just drink a glass of milk with some peanut butter or proteinz powder to make up the difference.

I couldn't do just 2 meals man. I would hate to do all that damn cooking haha. More power to you brother.

Nice, never been on that site before. It's actually very close to what I am doing now through actual day to day practice.

Yea the site is one of the best ones i've seen in regards to calculating your caloric needs.

[Anthony21]

What's up guys. Man i'm tired as fukc getting up at 4:15am for work, Sh!t sucks haha.

Anyways I wanted to post my workout from yesterday. Now i'm really thinking and debating if I want to continue the BBB for squats. It's really taxing on my back feel it has a carry over to my recover. I don't just want to stop but I'm not sure. Maybe you guys can help me out.

Well here was my workout from yesterday

8/2/12 Squat Day 5/3/1
Foam Rolled and dynamic warm ups for 15 minutes

Warm up sets @ 40%, 50% & 60% of my training max of 257

Working sets
180x5, 205x3, 245x4
*I felt I could had 6 reps on the third set but I didn't want to have to go to failure to reach that so I left that in the "tank" as Jim recommends.

BBB squats
125x10, 125x10, 125x10, 125x10, 125x10
*These was just brtual mang haha. I'm not a fan of high rep squats haha. Like I said I'm really debating whether to continue with the BBB squats or not.

Barbell RDLs
135x10, 135x10, 135x10, 135x10, 135x10

DB Lunges w/25lbs
*Now I just did this until I couldn't no more, lunging back and forth from point A to point B. This sh!t was a killer way to end my workout haha.

Standing and seated calf work w/8 total sets.

So that was my workout. It was very productive and grueling. I definitely left the gym leaving with everything given 110%.

Here were my macros/calories from yesterday

P-215.4
C-398.6
F-131.2
Total calories=3,636.8

I'm definitely glad these next two days are rest days and Sunday is the start of my deload week haha. Well hope you guys have a good Friday.

[Jasonk282]

If it's starting to affect your recover they yes. but maybe it was just time for the deload. See how you feel after the deload week and go from there.

I'm also gonna up the RDLs to 135lbs next week. 115lbs was just way to light.

[Anthony21]

If it's starting to affect your recover they yes. but maybe it was just time for the deload. See how you feel after the deload week and go from there.

I'm also gonna up the RDLs to 135lbs next week. 115lbs was just way to light.

Yea i'm going to see how I feel after the deload. I want to stick with the program so i'll probably stick with BBB squats but we'll see.

Yea 115lbs for RDLs was too light for me so I jacked it up to 135lbs haha. It felt great.

[Jasonk282]

Yea i'm going to see how I feel after the deload. I want to stick with the program so i'll probably stick with BBB squats but we'll see.

Yea 115lbs for RDLs was too light for me so I jacked it up to 135lbs haha. It felt great.

Sounds like a good approach.

Or just make squats your last workout for the week so it gives you two full days to recover before you hit the gym again.

[Anthony21]

Sounds like a good approach.

Or just make squats your last workout for the week so it gives you two full days to recover before you hit the gym again.

Squats are the last workout of my week. I do them on Thursdays then have Fri-Sat as my two rest days before hitting the gym again on Sunday.

[Jasonk282]

Squats are the last workout of my week. I do them on Thursdays then have Fri-Sat as my two rest days before hitting the gym again on Sunday.

Ah ok. Personally I've never had back issues with squats so can't suggest what to do other than see how you feel after the deload.

[Retoaded]

You know...I was getting very worn down after the first cycle with BBB squats, but I felt very refreshed after my first deload. I am in my last day of my second deload, and feel great again, I am ready to kill some deadlifts this afternoon. Also, both of mine have been 4 and 5 days instead of a full week also, because I am trying to fit in my 3rd cycle before a vacation in 3 weeks. Not sure if Isla Mujeres, Mexico has a power rack lol.




When do you guys wear your belts again? I've got my belt (one that fits, gave the tiny one to my wife)...I am thinking just on the AMRAP sets for now.

J, on that tiny belt that was "supposed" to fit me, it fits my wife perfect...she wears size 2 and 4 pants...I think their sizing system must have been made in china also.

[Anthony21]

You know...I was getting very worn down after the first cycle with BBB squats, but I felt very refreshed after my first deload. I am in my last day of my second deload, and feel great again, I am ready to kill some deadlifts this afternoon. Also, both of mine have been 4 and 5 days instead of a full week also, because I am trying to fit in my 3rd cycle before a vacation in 3 weeks. Not sure if Isla Mujeres, Mexico has a power rack lol.




When do you guys wear your belts again? I've got my belt (one that fits, gave the tiny one to my wife)...I am thinking just on the AMRAP sets for now.

J, on that tiny belt that was "supposed" to fit me, it fits my wife perfect...she wears size 2 and 4 pants...I think their sizing system must have been made in china also.

I don't have a lifting belt right now. I'm hoping in the future to get a powerlifting belt.

I'll definitely see how I feel after my first deaload which starts Sunday.

[Jasonk282]

You know...I was getting very worn down after the first cycle with BBB squats, but I felt very refreshed after my first deload. I am in my last day of my second deload, and feel great again, I am ready to kill some deadlifts this afternoon. Also, both of mine have been 4 and 5 days instead of a full week also, because I am trying to fit in my 3rd cycle before a vacation in 3 weeks. Not sure if Isla Mujeres, Mexico has a power rack lol.




When do you guys wear your belts again? I've got my belt (one that fits, gave the tiny one to my wife)...I am thinking just on the AMRAP sets for now.

J, on that tiny belt that was "supposed" to fit me, it fits my wife perfect...she wears size 2 and 4 pants...I think their sizing system must have been made in china also.

I belt up for AMAP sets. Though for deads I belted up on all 3 of my 5 rep sets and ever the 50% set...mainly cause I didn't know how my form was gonna handle the 10 reps.

Just gonna be something you're going to have to mess with when to belt and when not to belt.

[lllDBOlll]

Nice big sesh man. I never foam roll - probably why I always have big knots and lumps sticking out all over me!

[ddog171]

I usually only belt up for my last set (plus sets) of squats and press. I do not wear a belt for deads, as it screws up my form. I might have to get use to it, as the weights get heavier though.

[JaxLifter]

Question for the board: I plan on switching from the Bodybuilder accessory template to the Periodization Bible template for my next 5/3/1 cycle. However, I was wondering what you all thought about this little wrinkle: SQUATS EVERY DAY. I'm still in the newbie stages (been lifting seriously since February after a decade long "deload", lulz) and I'm hoping to reap the benefits of doing full body training 3x per week while cutting and doing LeanGains.

My biggest concern is simply burnout. The friggin VOLUME I'm looking at is daunting. Main lift plus 2 accessory lifts AND box squats, each time out, on a calorie deficit. Has anyone seen or heard of an option for 5/3/1 that implements this type of training split? I know that in the book, there's a template for "Full body training", but I don't want to skip out on the serious accessory work because 1) it helps the main lift (duh) and, 2) I enjoy it!

What do y'all think?

[Anthony21]

Nice big sesh man. I never foam roll - probably why I always have big knots and lumps sticking out all over me!

I love foam rolling. It's definitely a love hate relationship. I love it cause you feel so good afterwards but I hate it cause that sh!t hurts haha. I'm wanting to get this foam roller below.

http://www.dickssportinggoods.com/pr...uctId=12715309

[Anthony21]

Question for the board: I plan on switching from the Bodybuilder accessory template to the Periodization Bible template for my next 5/3/1 cycle. However, I was wondering what you all thought about this little wrinkle: SQUATS EVERY DAY. I'm still in the newbie stages (been lifting seriously since February after a decade long "deload", lulz) and I'm hoping to reap the benefits of doing full body training 3x per week while cutting and doing LeanGains.

My biggest concern is simply burnout. The friggin VOLUME I'm looking at is daunting. Main lift plus 2 accessory lifts AND box squats, each time out, on a calorie deficit. Has anyone seen or heard of an option for 5/3/1 that implements this type of training split? I know that in the book, there's a template for "Full body training", but I don't want to skip out on the serious accessory work because 1) it helps the main lift (duh) and, 2) I enjoy it!

What do y'all think?

I think you would benefit from a routine like Stronglifts or Starting Strength where you're squatting 3x a week and adding 5lbs each training session. You'll also do 2 other compound lifts for the day but I honestly feel you'll benefit more from this approach right now at the stage you're at. Once you deload a couple times then you might be ready to switch to something like 5/3/1. Just my thoughts.

[Retoaded]

Question for the board: I plan on switching from the Bodybuilder accessory template to the Periodization Bible template for my next 5/3/1 cycle. However, I was wondering what you all thought about this little wrinkle: SQUATS EVERY DAY. I'm still in the newbie stages (been lifting seriously since February after a decade long "deload", lulz) and I'm hoping to reap the benefits of doing full body training 3x per week while cutting and doing LeanGains.

My biggest concern is simply burnout. The friggin VOLUME I'm looking at is daunting. Main lift plus 2 accessory lifts AND box squats, each time out, on a calorie deficit. Has anyone seen or heard of an option for 5/3/1 that implements this type of training split? I know that in the book, there's a template for "Full body training", but I don't want to skip out on the serious accessory work because 1) it helps the main lift (duh) and, 2) I enjoy it!

What do y'all think?

if you squat on squat day, and do 5x10 squats as an accessory on deadlift day, that seems to be a pretty popular setup and alot of squat volume already...I am not sure you could recover enough to progress on your 5/3/1 squat day if you are squatting 4x/week. As Wendler says over and over and over, the 5/3/1 lifts matter, the rest is details. So anything that negatively affects your ability to progress on 5/3/1 is contrary to the program, in my humble opinion. I think 5x10 squats at lower weight, halfway through the week (on deadlift day), will HELP your squats...much more than that and it would probably hinder them.

[Anthony21]

I have a quick stupid question. When you see someone say "Oh I did OHP 5/3/1 today" are they doing the 5 rep, 3 rep, 1+rep scheme that day?

[Jasonk282]

I love foam rolling. It's definitely a love hate relationship. I love it cause you feel so good afterwards but I hate it cause that sh!t hurts haha. I'm wanting to get this foam roller below.

http://www.dickssportinggoods.com/pr...uctId=12715309

I have never done it...ever.

[Jasonk282]

I have a quick stupid question. When you see someone say "Oh I did OHP 5/3/1 today" are they doing the 5 rep, 3 rep, 1+rep scheme that day?

I make them tell me which one.

[Retoaded]

I have a quick stupid question. When you see someone say "Oh I did OHP 5/3/1 today" are they doing the 5 rep, 3 rep, 1+rep scheme that day?

If I am talking about myself and specific lifts I am being specific about which week I am on....

but when I say in a general context of programming someone doing their 5/3/1 sets, I just mean doing the program sometimes.