Proof that the Nutmisc Lifts! (kinda)

[psychodiver9]

Some bench practice today, felt like absolute crap energy wise. Good thing it was a hyper/light day






I'll always wonder why you're constantly jumping to conclusions/condescending.

Jumping to conclusions? You were over 200 amd dropping g to 181 how is that jumping to anything? Ad always I offered you advice based on experience and you reject it much like with form advice and somehow you try to turn it around on me lol.

[illiniStrive]

It's called Strava. Pretty popular among the cyclists I raced with, so I downloaded it 2 years ago and never have used anything else.


Basically you hit "Record" and start your ride/close your phone/Put it in pocket and it maps it.. just like a running app. Pretty cool IMO.

Yay thanks.

[ErikTheElectric]

Jumping to conclusions? You were over 200 amd dropping g to 181 how is that jumping to anything? Ad always I offered you advice based on experience and you reject it much like with form advice and somehow you try to turn it around on me lol.

Maybe it's because you don't actual give constructive criticism, you act condescending and act better than everyone else. And no, I've been quite accepting of getting help on my form when needed, why in the hell would I keep posting videos of my deadlifts, squats, becnch, etc

[DAaaMan64]

Hey guys, so it's been suggested that I've hit a wall with ICF 5x5 and I should move on to something else. I've been lifting consistently for a year, on a bro-split till March then ICF 5x5 from there.

So could anyone offer some programming suggestions? If I had my druthers the program would:

1. Squat focus, it is IMO my weakest lift.
3. Contain BB Rows and maybe hyperventilation cause I love those exercises.
2. 3 day a week workouts, where each workout is no longer than 2.5 hours. This way I can use off days to experiment.

LMK if there is something else I should specify.

[themonkay]

Posted this and other pics in my log. First one is June 2013, second one is August 2014, both are at 157lbs.

In some ancient cultures, if two men could not come to an agreement, they would have a duel of sorts. The winner of said duel would behead or sacrifice the loser to the gods.



Then again, in other ancient cultures, the winner would assert dominance by raping the loser.




In modern culture, we just take it to PM and stop acting like high school girls calling each other a slut.

Official Nmisc drama thread maybe?

Hey guys, so it's been suggested that I've hit a wall with ICF 5x5 and I should move on to something else. I've been lifting consistently for a year, on a bro-split till March then ICF 5x5 from there.

So could anyone offer some programming suggestions? If I had my druthers the program would:

1. Squat focus, it is IMO my weakest lift.
3. Contain BB Rows and maybe hyperventilation cause I love those exercises.
2. 3 day a week workouts, where each workout is no longer than 2.5 hours. This way I can use off days to experiment.

LMK if there is something else I should specify.

How frequently do you feel you are capable of progression on either weights or reps?

[DAaaMan64]

Bench 5x5 PR frequency is something like ABABABA or ABABABABA. Where A is Workout A contains Bench and the bold are PRs and I feel okay about that frequency even if volume is annoying.
Deadlift is a mess right now, I haven't PR'd in weeks due to injuries and form issues, but before 315 I was PRing almost weekly and if I can get myself on track that should continue.
Squat is a disaster, and PR frequency isn't really there. I just stall out over and over from form issues.

I would say my pace on ICF 5x5 is only really hurting my squat. But I am not sure.



Damn dude your progress is amazing. Dem obliques.

[themonkay]

Thx! Never trained obliques directly although I am considering it now.

Look into:
Madcows 5x5
Texas Method
531 (there's a million variations, just focus on if you like the progression style before deciding on a template)

IMO, since you are already doing ICF, you could almost literally swap the the 5x5 work from madcows and keep the assistance work from ICF

If you don't mind having 4 lifting days a week Lyle McDonald's Generic Bulking Routine isn't a bad way to go.

[ZMan45]

Either 5/3/1 or Lyle's GBR set up for ABA BAB 3x a week would be my suggestions.

[psychodiver9]

@da. Have you reset the weight and/or deloaded?

@monkey. Sick work

[DAaaMan64]

@da. Have you reset the weight and/or deloaded?

I assume you're referring to squats-cha?

Yes, many many times. For months.

[psychodiver9]

I assume you're referring to squats-cha?

Yes, many many times. For months.

How many times have you had to reset since march? Where were you and where are you now?

[DAaaMan64]

How many times have you had to reset since march? Where were you and where are you now?

I'm not sure I fully understand "reset" in the context. But I spent a couple of weeks on pause squats, several short term deloads and tons of form changes. It usually leaves me at stalling on 5x5 around 170-180lbs. My 5x5 PR is 180.

Albeit also terribly, I was squatting 165 3x5 in April. So that's pretty pathetic for a lifter, much less a n00b.


EDIT: ... TFW I can probably bench 165 3x5 now

[unstrong]

@D I haven't made any progress on the bench press in almost 5 months, so I feel your pain.

[DAaaMan64]

@D I haven't made any progress on the bench press in almost 5 months, so I feel your pain.

we're all gonna make it brah

[psychodiver9]

I'm not sure I fully understand "reset" in the context. But I spent a couple of weeks on pause squats, several short term deloads and tons of form changes. It usually leaves me at stalling on 5x5 around 170-180lbs. My 5x5 PR is 180.

Albeit also terribly, I was squatting 165 3x5 in April. So that's pretty pathetic for a lifter, much less a n00b.


EDIT: ... TFW I can probably bench 165 3x5 now

In most noob programs if you stall on a lift for 2 consecutive weeks you reset the weight by 5-10% to try and work through the stall.

How much are you eating. No way you should be stalling at your numbers.

[TypeNirvash]

In some ancient cultures, if two men could not come to an agreement, they would have a duel of sorts. The winner of said duel would behead or sacrifice the loser to the gods.



Then again, in other ancient cultures, the winner would assert dominance by raping the loser.




In modern culture, we just take it to PM and stop acting like high school girls calling each other a slut.

Well said, Preppie.

[DAaaMan64]

In most noob programs if you stall on a lift for 2 consecutive weeks you reset the weight by 5-10% to try and work through the stall.

How much are you eating. No way you should be stalling at your numbers.

Oh right, duh. Then two weeks is the last time I deloaded.

As far as eating goes, pretty damn sure I'm fine other than maybe over eating. My intake and weight is tracked here, but I've gained 10lbs in the last 3 months, targeting 1/2lb per week but in reality closer to 0.85lbs per week. Calorie in take is about 3200. Yes I weigh all my food and yes I count my calories accurately.

[TypeNirvash]

Aww, thanks Slater!


Actually, dunno if you followed the later series' after Saved by the Bell, but their relationship continued. If you look back at their relationship now, it doesn't seem as innocent as it did back then. I had that suspicion when I was in college and years later Mark-Paul Gosselaar sort of admitted on some talk shows like Fallon that the writers had written their characters to be well, more than bromantic. It's kind of why if you look back, Jesse had a stereotypical butchness going on suggesting she was a lesbian, based on stereotypes at the time. The show really pushes boundaries. Specifically with Jesse and Lisa. Kelly was written into the show as your average all-American girl. Screech was just your average nerd at the time.


/History lesson.


Regardless, I loved the show as a kid and still do. But damn me if it totally tricked me into thinking high school was like that. It was not. lol

Jeez, if you want the D, all you have to do is say it

But in all seriousness, guys, does anybody have a critique on my leg workout? Looking to really blast them, and I feel that my workout routine is a little less than adequate. Lemme know what you all think;

ATG Squats: (Not including warm-up sets) 4x10 or 5x6-8
Single Leg Press: 4x10 or 5x6-8
Single Leg Extensions: Same as above
Hamstring Curls: Same as above
Calf Extensions: 4x15-20 (Heavy weighted).
Seated Calf Extensions: Same as above.

Anything that you guys think my workout would benefit from if I added in? Tried front squats the other day, and they were really awkward. Interested in throwing them in the queue, though.

[ErikTheElectric]

Pretty good session today. Hit fasted deadlifts and ended up going for 430 x 3.. grip failed TWICE on the last rep. Smfh… so I went out and FINALLY bought some chalk..
Deads…410 x 3

Went for 430 (PR) Grip slipped… smh


And did some heavy lunges, 165 x 8
Lunges - 165 x 8

[Lvisaa2]

DA - do you have videos of you failing on a squat? And if not, what does failing to do a weight mean for you? Does it mean you actually have to dump the weight or is it just that you don't feel you have another rep left? IMO, people have quite a few levels which they don't ever reach until pushed to them. Sometimes, it really is a matter of shutting off your brain (or more specifically your doubts) and just going. I think those places get easier to reach when you've done it more, but there are some that you only get into on a few occasions.

Anyways, I think your plight is quite common. The little bit of specified programming I've tried just didn't suit me. People really do respond vastly different to different protocols. Even certain lifts respond differently. So it takes a while to find those. The problem is there on tons of programs past what you'll find even suggested here. My knowledge is far from complete so I'll not try to recommend you a program. I'd poke around the PLing section and just pick up programs and research. Find one that sounds suitable and give it a go. In the end, go to the gym + eat consistently and you'll be okay, but on a PL focuses program, I'd probably tighten it up a tad on diet. Frankly with those numbers, muscle gain is not gonna be that great. Build your foundation with eating enough to continue to get stronger then play with calories. Basics first. If you're overeating then shoot for .25/week and let your extra calories bump you into .5/week. Or if you're not overly worried about it then just eat as you are and get stronger - diet will be dictated by your goals

[themonkay]

Maybe I'm just being a bro here, and while I would suggest possibly looking into madcows, there is another part of me that thinks DaaMaan might want to look into some more higher rep training. Stimulate some hypertrophy while practicing good form, and then if you switch back to a 5x5-type routine, you have more muscle to endure some heavy weights. I feel like one of the reasons people still on 5x5 work is honestly just not having enough muscle, and not having enough muscle is a result of continuously stalling on a low rep routine...so you know, chicken and egg story

@monkey. Sick work

thx. stil on spread. I am transitioning into a gaining phase now though

[DAaaMan64]

As usual I am extremely flattered by all your guys' advice and help. It's motivating and I hope my continued efforts make the most of your efforts to help me.

I'm still reviewing the programs and trying to decide how to proceed.

DA - do you have videos of you failing on a squat? And if not, what does failing to do a weight mean for you? Does it mean you actually have to dump the weight or is it just that you don't feel you have another rep left? IMO, people have quite a few levels which they don't ever reach until pushed to them. Sometimes, it really is a matter of shutting off your brain (or more specifically your doubts) and just going. I think those places get easier to reach when you've done it more, but there are some that you only get into on a few occasions.

I do have several, this is certainly not my worst sets, but here is a video of me working up to "failure":



Most of the time, I just end up doing a morning. From 2 minutes to 3:33 minutes is where I start doing mornings, finally giving up at 215lbs.

There is a PT at my gym who is a power lifter, I'm going to get his help with my squats tomorrow I think.

I have yet to ever have to dump a squat bar, though it looks pretty fun.

Anyways, I think your plight is quite common. The little bit of specified programming I've tried just didn't suit me. People really do respond vastly different to different protocols. Even certain lifts respond differently. So it takes a while to find those. The problem is there on tons of programs past what you'll find even suggested here. My knowledge is far from complete so I'll not try to recommend you a program. I'd poke around the PLing section and just pick up programs and research. Find one that sounds suitable and give it a go. In the end, go to the gym + eat consistently and you'll be okay, but on a PL focuses program, I'd probably tighten it up a tad on diet. Frankly with those numbers, muscle gain is not gonna be that great. Build your foundation with eating enough to continue to get stronger then play with calories. Basics first. If you're overeating then shoot for .25/week and let your extra calories bump you into .5/week. Or if you're not overly worried about it then just eat as you are and get stronger - diet will be dictated by your goals

Ok. I will think about all of this. Thank you for the advice.

EDIT: Should just rename this thread "Help DA with squatz"

[SuffolkPunch]

Hey guys, I am trying to implement my own DUP routine. Any comments welcome. New log started HERE

[themonkay]

Thought this was a pretty cool video by richard hawthorne. I'm not sure if what he is saying is anatomically correct, but the mental cues suggested are pretty good IMO

Hey guys, I am trying to implement my own DUP routine. Any comments welcome. New log started HERE

I like it a lot TBH, especially since you sub rows in for deads on Tension Volume day. Routine seems to have a very set method of progression whilst still having a good amount of flexibility, which is something I love having in my own routines. How are you planning to overreach?

[SuffolkPunch]

I like it a lot TBH, especially since you sub rows in for deads on Tension Volume day. Routine seems to have a very set method of progression whilst still having a good amount of flexibility, which is something I love having in my own routines. How are you planning to overreach?

That's good news, thanks.

I'll overreach mainly by adding volume. Once at the top of the band for number of sets and also once I start increasing the weights I'm pretty sure it will start happening. The AMRAP sets will be the measure for progress.

I am thinking deloads will just last a few days but I'll drop back to relatively low volume to start the next mesocycle.

[cls91]

Pulled 225x10 today for the first time... drained me, but fuk it felt good

as someone concerned about form, you might want to let the bar come to a dead stop instead of tng. when you tng it's harder to completely reset and with each subsequent rep it's easy for form to slide. idk, i didn't see any major problems though.

also @illini, took your advice on this. Switched gyms recently and no longer have to use hex plates; started bringing the weight down quicker and reset after each rep... feels much better; tougher, but better.

[illiniStrive]

Still speculating as I just contacted the main guy last night, but I'm looking into competing in my first meet!
Very excited.. looks like I'd have to cut down to ~181 by november 7th


http://www.powerliftingwatch.com/pow...s/aau/2014/pbd

Did you see that USAPL is having a meet at Cal State Fullerton Nov. 8th?

[ErikTheElectric]

Trained at a different gym today, either the weights were 1000x heavier or my kcals are too low. *shrug*
Still managed to PR with my OHP at 170lbs for a triple...




And another pr with weighted chins /w a 27lb DB.




Gotta keep grinding

Also, a new way to take me Hyde. GF have me the idea lmao

[ErikTheElectric]

Did you see that USAPL is having a meet at Cal State Fullerton Nov. 8th?

No I didn't! But I'll google it now.. Thanks a bunch for letting me know.

[DAaaMan64]

Erik, should your OHP touch your chest each rep? And it looks like old dbag doesn't think lock out occurs until what looks like your last rep.

No hate, just learnin'. Nice liftin