Extra cals obviously...
Just keep motoring Mk
I jsut like to incorporate heavier weights also with bodybuilding rep ranges with lighter weights........it seemed liek teh 5/3/1 with bodybuilding assistance lifts was exactly that but i guess not.......and i didnt say i had an issue wit eatin 5000 cals or w.e which i rarely do now usually 4000 at most..............
yes, you're doing the percentages and reps for your compound movements that you actually are doing. that's not the whole system though!
buy it. 20 bucks and it will better yourself and your training
Save yourself and all of us some time and buy the damn book.
deload is 60 65 70 in the template i saw....but i will do that next deload......start back up next cyle tomrrow
started teh 2nd cycle today and have decided to go with front squats......havent doneheavy front squats in i dont knwo how long im also experimenting with putting hte bar under my fingers instead of crossing my arms, still getting used to it but i think ill be alright. I see most peopel doing it that way so hopefully its a better way haha.
I did not know what my max front squat was so i worked up to it today before starting my session
got 245 then went for 265 and missed so i figured my max is around 255 cuz 245 wasnt that bad.
From that i took 90% and calculated my weights form taht for 75,80, and 85% gave me 170,185, 195 5,5, AMRAP
only got 6 for my as many whic was a little dissapointing but still alot more than i thoguht i coudl front squat at 255 esp since i havent done them in a while so pretty happy my upper back is pretty sore which is wierd, its gotta be from teh front squats
DE DL - raised my dl max by 10lbs and took 60% of that
After this point my head justdidnt seem right, maybe it was from maxing out basiclaly twice on ront squats and then deadlifting. also been eatin low carb recently, looking forward to a carb up on my birthday on monday :-)
leg press 4 sets 10-20
hack squat 4 sets 10-20
lunges 30 steps 4 sets
1 leg leg ext. 4 sets
1 leg ham curl standing 4 sets
seated leg curl 4 sets
butt machine - sorry, i want a good butt haha, and i knwo squat, squat, squat, but a lil fine tuning never hurt
I give up.
So...I take it you don't trust Jim Wendler and Louie Simmons' advice. Just don't call your training program a 5/3/1:Westside hybrid, and I'll stop.
Dis thred iz killr u guis!! Dnt h8!!!11
What is a "butt machine?" And why was that the only thing spelled correctly?
The Ultimate MAN
Crazy MAN Sports deals here: http://anabolicminds.com/forum/company-promotions/238061-crazy-easy-ridiculous.html#post4224700
This thread makes me lol on a constant basis. I'm going to re-read this on days that I feel down. Sorry helping guys, sorry mkretz. I just can't help myself.
My head is spinning. You are doing way too much work in the gym bro. You're not gonna get stronger by doing so much volume unless you're eating a shyt ton of food which does not coincide with your IF diet. I don't even think there's a point for you to do IF because of your smaller size to begin with. You need to eat more, lift less, and . It's like going to the gym when its packed and you have a plan in mind and everyone is getting in the way and there are people doing bicep curls in the squat rack and its your leg day and now all you want to do is kill someone because you can't stand how stupid they all are and how they are not really taking any of this shyt seriously so in the end they are just wasting their time and yours as well and one of them comes up to you and asks if you juice because they don't understand how you can lift so much more than them and you say no I've been lifting for years and I eat 5-7 times a day and I keep track of my diet and I spend time learning more everyday because I love this shyt and they say whatever and continue to think you are "cheating" because they have no clue what this lifestyle is about so you offer them advice and they blow you off because they "know more than you do" even though that is not at all possible.
i inow how u feel with teh squat rack, **** happens often actually at mygym esp one tiem whena kid was doing "shrugs" then woudl walk away for liek 5 min and come back and do soem more horrible shrugs will ike 500lbs all while im obviously waiting.............will update more tomorrow, less volume.........today was teh bday so had a busy daycya tomrorow !