Dont Call It a Comeback... Log 5/3/1
- 04-09-2011, 10:59 PM
- 04-09-2011, 11:03 PM
coming from the deadlift king himself........
You're being too hard on yourself. You said you were tired of being a little heavy but lifting a ton and you are going to focus on some aesthetics, right?
Switching gears is going to be like starting all over bc your goals are going to be so different and your methods HAVE to be different.
Pulling the weight I saw you pull in the youtube video......you have great potential my friend. Keep the faith in yourself and remember you are your own worst critic.
- 04-09-2011, 11:33 PM
Also wanted to agree with what morry posted. Changing goals is hard to do, man. Just like a lot of what we do, it comes down to you vs. your ego - you've gotta beat it. Focus on one thing at a time. Sacrifice a little strength short-term to gain the goal you currently want, then slowly build yourself back up to that strength. You can do it, bud.Psalm 34:10 - "The lions may grow weak and hungry, but those who seek the Lord lack no good thing."
EvoMuse Rep | Inspire to Evolve
04-10-2011, 12:21 AM
04-10-2011, 12:22 AM
04-10-2011, 12:27 AM
Arnt you doing 5/3/1? Im positive you can achieve your physique goals and maintain strength. Ive been running a bodybuilder 5/3/1 hybrid for about 6 monthes now. My gains are great and my strength is on the rise. deads and squats are up 60lbs and my bench and oh press are up 45lbs. You got this!
04-10-2011, 01:23 AM
I know the goal is to change my diet first to find what will be most effective for me. I like 5/3/1 for strength, but I feel like it can be a good basis for my goal on leaning down. Still want that dense look you get with heavy weights.
I wont lie I am looking forward to when I can put some more "gym candy" in my body. But that is def a ways off. Got to make sure everything is recovered.
04-10-2011, 01:32 AM
Didnt go shooting today so that was a shitty way to start the day off. Helped a friend(and workout partner) who recently had to get a new truck. He bought a chicken pizza and we watched the Strikeforce PPV. Ended up eating out of schedule, but it is hard to say no to free pizza lol. Also found out he is back to lifting, but he is going on base to the fitness center. The fitness center is free so hard to argue. I just renewed for this month so Im staying at the gym. The fitness center might have some girls to look at but honestly not that much. Plus it gets so crowded. Was kind of funny having people watch me lift though lol. I swear when I was deadlifting I looked up and half the people stopped working out to watch me. The sad part is they probably didnt even know what I was doing just saw a bunch of plates.
The arms are still really sore. Forgot how this felt. Think I might make it a habit of including an arm day. It is nice to beat them up.
04-10-2011, 01:40 AM
04-10-2011, 09:24 PM
Another rest day today and much needed. Still plenty sore from my arm day on Friday. Triceps are still very much in pain. Biceps feel pretty much healed up which isnt unusual they never really get all that sore.
For my delayed lunch I had a footlong sub from Firehouse. Thinking I should have added a protein shake to it. Then about 4 hours later I had steak(10-12oz), spinach, and some protein fluff(Lean Gains). Pretty sure I will be full until the next time to eat lol.
Tomorrow will be back so here we go...
Deadlift (570) with  being my adjusted max:
We shall see what I do to follow that up.
04-10-2011, 09:42 PM
deadlift isnt a back movement in the strictest sence.
hows the IF treating you? im considering giving it a try. I just dont know how im gonna pack 100g protein and about 200g carbs into my post-wo meal lol
04-10-2011, 09:53 PM
I can always tweak my schedule now since Im working out by myself.
Weird idea just popped into my head
Like I said it was weird. Mon and Wed are the spin days. Honestly Idk if I want to do spin.
Im liking the IF so far. Had to adjust my calories some lol. Was basically just pouring food down my gullet. Which is more of a Warrior Diet approach when I am trying to do more of a Lean Gains. I think once I tigthen up my calories weight will drop off nicely.
04-10-2011, 09:59 PM
Lol i cant poor food down anymore, i just get to full to fast.
so you train arms on their own day?
Idk if you need 5 days of lifting plus IF plus cardio plus dieting.
Id say a mon-wed-fri rotation of 5/3/1 with 2 days of conditioning work would be plenty, and when you bulk do a mon-tues-thurs-fri rotation with 1-2 days conditioning. But thats me and also what leangains recommends usually. either way good luck! and ill keep an eye on this
04-10-2011, 10:01 PM
04-10-2011, 10:40 PM
The reason I am considering training arms on their own day is because they are so far behind Imo. Even before my month hiatutus I felt like they were small. An arm day isnt guranteed but is possible. I might just add biceps and triceps to different days. It isnt like I do much for them anyway.
Might be trying out a cheesecake soon so I will give my take on that.
If anyone has checked out Lean Gains and not tried the protein fluff yet I suggest it. Very filling and tasty enough for "regular" people
04-10-2011, 10:40 PM
M.O.M. checking in. Looking good making a comeback. You'll be back to the good stuff soon enough.
I wouldn't do spin, but that's just me and I don't like bikes!
Oh, and DLs are most certainly back moves! I never felt as much back activity as when I started doing heavy deadlifts and really leaning back at the top of the pull.
04-10-2011, 10:49 PM
04-10-2011, 10:53 PM
I lift with my hamstrings and glutes first, but hips probably get hit as well as spinal erectors. However, I still really feel it throughout my back.
Really though, the only time my lower back feels under any pressure is the start of the pull, not when I put a little lean at the top. The top when I lean I feel it in my upper back and lats.
04-10-2011, 10:55 PM
04-10-2011, 11:45 PM
I know I cant wait either. Got some SARMs headed my way too.
Ya I dont like it much either. I would be more inclined to do it if there were better looking females at the FC, but Im sure you can agree it was lacking even back then.
I will say I am considering going to do yoga though.
04-10-2011, 11:49 PM
Tom how was that protein fluff? Post up the recipe I love trying new stuff like that out
As to the deadlift convo.. I am gonna side with Milas and Tom on this one. Deadlifts definetely work the back and is actually their primary target muscle.
At the same time I dont like to divide workouts into body part session rather than into body groups and focus on movement directions (i.e horizontal push/pull, knee dominant, etc) and the deadlift is a hip-dominant exercise.
The glutes, adductor, quads, soleus, hammys, calf, traps, abs, and upper parts of you back are all involved in a deadlift but the main target is the erector spinae. Now this is for your conventional deadlift, other variations will focus on other areas (a stiff DL will focus more on the glutes for example)
Pretty much the deadlift will work most of your posterior chain and is the GOD of exercises
"The only good is knowledge and the only evil is ignorance." - Socrates
04-10-2011, 11:56 PM
Don't argue with SweetLou, he knows everything about everything!
Tom, yoga is awesome, I highly recommend it over spim! The benefits aside from cardio are great (and flexible hotties too)!
04-11-2011, 12:05 AM
Now this is some truly great stuff. Only 200 calories, tastes awesome and extremely satiating.
This recipe has been around on Swedish forums for some time. I didn't come up with it myself and I owe it to a guy named Fever for coming up with the original recipe and Andreaz for perfecting it. Andreaz was eating it like crazy on his latest contest prep and it was probably one of the reasons he felt this was his easiest diet ever. Wish I knew about this little gem a few years ago.
This is what you need:
~40 g protein powder. Works with: 100% Casein Protein , Nitrean, Sloow Protein and some whey protein brands (I've tried it with Syntrax Matrix). Unfortunately, I've not been able to make it work with Micellar Creme. Please let me know in comments when you find new brands this works with and I'll add them here.
200 g thawed and mashed berries: strawberries, raspberries or blueberries. Works best with strawberries or raspberries in my experience. Word on the street is it apparently also works with mashed bananas though I haven't tried it yet.
0.5 dl (or 1.7 ounces) skim milk. You can probably use water as well but I think skim milk will get you a better "fluff".
Alternative version: 30 g protein powder, 125 g berries, 1.25 dl (4.25 ounces) water or skim milk.
1) Mix all ingredients in a bowl.
2) Use a mixer on the strongest setting and mix thoroughly for several minutes.
The concoction will expand or "fluff up" to several times its original size. After 8-9 minutes, it'll look like the picture below.
Serve and enjoy as it is or add some extras like cacao or sliced bananas.
It all comes out to about 225 kcal, 36 g protein, 21 g carbs and zero fat. You can also put it in the fridge for about 30 minutes and it'll resemble a creamy kind of sorbet.
If you plan on eating this on a regular basis, getting a standing good mixer with a bowl will be a nice time-saver in the long run. I'm using "Philips HR1565" which is about $80 or so. If you can't get a hold of that one, Sunbeam 2371 Mixmaster Stand Mixer, White seems like a good alternative. It's important that the mixer is strong (350 watts or more) and has a large enough bowl (3 liters or more).
Ok after copying that and reading it again I messed up when I made mine tonight lol. I mix matched the pudding with the protein fluff. I went by scoops of protein. Might make a difference might not. Mine def didnt fluff up nearly as much as his did. I think I need a different mixer though. He recommends a 350 watt and up mixer(high powered).
So I def cant wait to try it again. Will probably use blueberries and a banana tomorrow post workout. Also have some steak and red potatoes planned. Another great thing about this IF. Spending less on food so you can get the good stuff.
Josh I am still in the habit of calling things by body parts even though I plan on dividing my workouts into deadlift, bench, squat, and military press day.
Man I want to go to a legit yoga studio in say like Atlanta(better yet Cali just no FOBs please lol) where there will actually be hotties.
04-11-2011, 12:08 AM
04-11-2011, 12:10 AM
awesome tom thanks!!! Ima try this sometime next week.. damn now I have this and the protein cheescake to try this week. MMmm gonna be a good week
"The only good is knowledge and the only evil is ignorance." - Socrates
04-11-2011, 12:17 AM
04-11-2011, 12:25 AM
04-11-2011, 12:29 AM
Spin, x2 your better than me, the most i do is spin in the AM, work than run on the treadmill 45 mins after work.....I feel like a slacker...
RIP Ryan, :(
04-11-2011, 01:09 AM
Deadlifts are certainly a back exercise. They may not be isotonic from top to bottom, but it's certainly the greatest amount of static contraction the back undergoes out of any exercise I can think of. Deads are isotonic for the hams, glutes, some quads, some calves and hips, but for the traps, erectors, scapular muscles, it's a mean static contraction, maybe slightly isotonic for the upper traps as well if you finish slightly shrugged.
NSCA - CSCS
04-11-2011, 01:35 AM
My body is itching to throw weight around. Hopefully I dont get too caught up in it and overtrain.
04-11-2011, 03:00 AM
04-11-2011, 10:21 AM
04-11-2011, 10:24 AM
I've gained some nice mass since I stopped worrying about how much weight I can lift. I also feel better and have a jacked pump all day.
04-11-2011, 01:32 PM
04-11-2011, 01:36 PM
04-11-2011, 01:41 PM
04-11-2011, 01:53 PM
Psalm 34:10 - "The lions may grow weak and hungry, but those who seek the Lord lack no good thing."
EvoMuse Rep | Inspire to Evolve
04-11-2011, 02:17 PM
04-11-2011, 05:02 PM
335*5, 385*5, 435*5+ I got 11
Wide lat pulldowns concentrated(harder than you would think)
Back ext with DBs with lateral raise at top(nuts took a beating)
I thought it was a good workout. Plus I got in and out in a little over an hour.
I checked my weight today. I was 218 with clothes and shoes on. Usually I subtract 4 pounds when I say my weight to account for shoes, clothes, water, and food. Didnt have anything to eat today. Last week when I weighted myself with a meal in me I was 223 and even 224. So something is going right
04-11-2011, 05:19 PM
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