Fitness Log

[Andalite]

2 things:

1.) This calculated RM aspect is shit because its mostly wrong. Until you Deadlift 420 it isn't your 1RM. Period. This is the same for everyone. My 1RM may be 515 lbs but until I actually do it it is NOT my 1RM. What happens in the gym is what matters (or at a meet).

2.) There is no rule about "programs". Programs don't work period because in the long run they are not sustainable. You cannot do 5x5 repeatedly year after year after year. You need to follow a template which allows you to tailor it to fit YOUR needs.

Also, the form of progression you guys use is short-term oriented. You need to play with all training variables and progress via reps, sets, weight, density, quality, etc etc etc..... Sustainable progression is the key to everything. That and fatigue distribution.

 

[Tblock1]

2 things:

1.) This calculated RM aspect is shit because its mostly wrong. Until you Deadlift 420 it isn't your 1RM. Period. This is the same for everyone. My 1RM may be 515 lbs but until I actually do it it is NOT my 1RM. What happens in the gym is what matters (or at a meet).

2.) There is no rule about "programs". Programs don't work period because in the long run they are not sustainable. You cannot do 5x5 repeatedly year after year after year. You need to follow a template which allows you to tailor it to fit YOUR needs.

Also, the form of progression you guys use is short-term oriented. You need to play with all training variables and progress via reps, sets, weight, density, quality, etc etc etc..... Sustainable progression is the key to everything. That and fatigue distribution.

Quoting my own post:

"If I go off the calculated 1rms, I will have a 1005 lbs total. I just recently realized that in calculations I have broken a 1000 lbs. But I still have to get all those 1rm's to make it official."

I know that programs aren't sustainable, that's why I'm stopping the 5x5. Mo program is sustainable because your body simply adapts to it and you need a change up.


BTW, I found an interesting article about belts. Thought EM might like to see it because he often says thta he doesn't use a belt because he thinks it makes his core stronger
PR Friday

I also found this one, about explosive pushups for bench strength. I am going to start some explosive work:
http://fitnessblackbook.com/strengt...bench-pressing-power-and-pectoral-definition/


I know the sorest my abs have ever gotten was after pulling 365x4 with a belt.

In my opinion(and I'm not trying to tear down your points at all), the strongest guys in the world got that way through simple eating, sleeping, and lifting. Especially for beginners like me who spend way too much time deciding what program to do when they should just stick to one for as long as they are getting results out of it then switch up.

 

[Tblock1]

One last thing: My 5rm was like 315x5 when I was deadlifting 375x1, which felt pretty easy. Now I can get 360x5, 45 pounds higher for a 5 rep set. So I'm pretty sure I could pull 420 for one, I just have to go to a gym with enough 45's lol

 

[the.gladiator1987]

splitting 225 into reps of 3 and 2 isnt the same thing to your body as 225x5. You need to deload bro

good work tho u made awesome gains in the 5x5.

 

[ExtraMile]

the strongest guys in the world got that way through simple eating, sleeping, and lifting. Especially for beginners like me who spend way too much time deciding what program to do when they should just stick to one for as long as they are getting results out of it then switch up.

exactly! keep it simple, that is why I progress at a simple 2.5kg each workout on each lift with the reps being the same. I have been on the same routine, although Iv swapped some assistance exercises and once or twice I changed some rep ranges for getting close to 6 months now.

EDIT: i didnt realise your progress had stalled on the 5x5, if it has then by all means swap programs, I thought yuo were swapping cause once your bench didnt go up for a week or somethign like that

 

[Tblock1]

splitting 225 into reps of 3 and 2 isnt the same thing to your body as 225x5. You need to deload bro

good work tho u made awesome gains in the 5x5.

Thanks! Yeah I agree 225 split up isn't the same, I'm ready for a deload after this week. I loved the 5x5 though it went great, I might test my 1rm's soon.

 

[Andalite]

In my opinion(and I'm not trying to tear down your points at all), the strongest guys in the world got that way through simple eating, sleeping, and lifting. Especially for beginners like me who spend way too much time deciding what program to do when they should just stick to one for as long as they are getting results out of it then switch up.

How is that you tearing down my points? You're the one who is talking about the length of time you want to be on a program, etc.

Btw, your point about the strongest guys isn't exactly true. The Russian use Smolov, etc cycles which are far from "simgple". Westside (and by that I mean the boys who train at the gym not the guys who follow the program from reading about it on the internet) is also not a "simple" program. The big boys at Supertraining Gym - Mark Bell and his crew? They don't train "simply" at all. Since almost everyone here loves Konstantinovs, you guys should know from the interview SaiBoT posted that his training is also not "simple".

Having said that, I still agree with you: keeping it simple for beginners is where it is all. If you stop 5x5, what do you plan on starting after that?

Btw: what variation of 5x5 are you doing? I haven't noticed anything 5x5-ish about your training from the SF training modules designed by Madcow2?

 

[Tblock1]

How is that you tearing down my points? You're the one who is talking about the length of time you want to be on a program, etc.

Btw, your point about the strongest guys isn't exactly true. The Russian use Smolov, etc cycles which are far from "simgple". Westside (and by that I mean the boys who train at the gym not the guys who follow the program from reading about it on the internet) is also not a "simple" program. The big boys at Supertraining Gym - Mark Bell and his crew? They don't train "simply" at all. Since almost everyone here loves Konstantinovs, you guys should know from the interview SaiBoT posted that his training is also not "simple".

Having said that, I still agree with you: keeping it simple for beginners is where it is all. If you stop 5x5, what do you plan on starting after that?

Btw: what variation of 5x5 are you doing? I haven't noticed anything 5x5-ish about your training from the SF training modules designed by Madcow2?

I'm using the Bill Starr 5x5....with a few modifications. Nothing major, but I usually do shoulders on a different day than deadlifts, and don't do the squatting you are supposed to do on deadlift day.

EM: Lol at you thinking I was switching programs because my bench didn't go up for a week. That would be fucking stupid of me

 

[Tblock1]

Friday 3/12/10
Deadlift day (best day of the week )


Deadlift
1x5x240 (overhand)
1x5x285 (overhand)
1x3x375 PR (mixed, chalk, belt)
2:00 minute rest
1x2x375
1x2x335
1x1x335

Messed around and did some snatches, etc

High pulls
1x2x135
1x3x185
1x3x205 (not quite full reps)
1x3x185

DB clean and jerks
only did a couple, the heaviest db in the gym felt pretty light though

Renegade rows (reps x each arm)
1x5x50's
2x10x50's PR

Comments:
Fun workout, went up to 375 even though I only got 370x3 last time. I got 3 hours of sleep last night, so I took a nap before this workout, leaving me groggy What do you guys think of db clean and jerks, are they that useful? 1st time doing renegade rows, that weight felt pretty light, liked them though.

 

[ExtraMile]

i like one arm db snatches but never tryed db C&J

nice deads