The Official Gym & Fitness Thread

Don’t you already do it?

Nope. Not at all.

 

Salad for gains

 

Test went well yesterday.

Meet day openers should be:

Squat - 380
Bench - 275
Dead - 420

My original goal when I signed up in Nov was to total 1200 on meet day. Seems reachable after how well everything moved yesterday

 

When’s the meet?

 

Feb 3

 

Has anyone else had an issue with 1st Phorm products? I ordered some protein and BCAAs after giving into the hype. They both are absolutely terrible. I think I'll stick with dymatize.

 

Good luck! Interested to see how you do. Post up some results.

What type of meet is it? 100% Raw?

 

Isn’t that what the try and sell on IG, similar to the sloots that try to sell fit tea

My division is “raw” but I’m allowed to wear knee sleeves and a belt

 

How horny does that get @PackCon

 

Depends.

Where are they wearing the knee sleeves.

 

End of Week 1 Cut: lost 2lbs. Feelin good. Got 18lbs more to go.

Apparently someone has been fucking with MFP settings. I go to complete my food diary on MFP from yesterday. 2,800 cals. I hit the complete button and it says:
“If everyday were like today... you’d weigh 143.6lbs in 5 weeks”

Apparently MFP thinks I’m @zacharypaul89 or @Newlife .

I’m terrified.

 

FTFY

 

What is that supposed to mean?

 

Stop it.

I know the two of you have wicked high TDEEs at like 5000+.

So MFP thinks I’m you and if I cut at 2800 cals per day I will wither into nothing in 5 weeks.

 

gotcha

 

Max week starts today! Squat max is today. Going for 415 and since I've gotten it before a few months back, I'm not worried about it. Since this was my first time trying this program, I was very conservative with my max #'s: 405 s, 405 d, 330 b. My true max #'s are likely 415-420 s, 475-490 d, 330-350 b. After doing my true maxes this week, I will be using those numbers going forward until it's time to re-max in a month.

 

That's awesome! I wanna see those numbers go up! And those videos mang!

So could you write me a program like yours based off my maxed? #askingforabroseph

 

Jim Wendler has several routines available. Most of them are in his books (which I highly recommend).

Find out your maxes using a 1RM calculator. Bodybuilding.com has a good one. Pick a weight you manage well but you can only do a few reps at, do as many as you can (with adequate form) then throw the numbers into the calculator.

Use those 1RM and plug into Wendler’s formula and go.

I recommend using his standard program first. Follow it to the T, do not make any changes and see how you do over 3-4 cycles.

Easy as pie.

Online there are excel spreadsheets you can download so all you need to do is plug in your maxes and it gives you the whole 4 weeks.

If you are new to lifting and your maxes are lower do not start out with Wendler’s Boring But Big routine (@zacharypaul89 is doing a version of that). My personal opinion is that plan is better suited for someone who has some good base strength and can handle the volume. Not sure what your experience level is.

Just my 2 cents.

 

I always video my maxes

5/3/1 standard for your first lift of each day:

- Week 1: 65, 75, 85 % of your 90% max (3 sets of 5)
- Week 2: 70, 80, 90 % of your 90% max (3 sets of 3)
- Week 3: 75, 85, 95 % of your 90% max (3 sets of 5,3,1)
- Week 4: 40, 50, 60 % of your 90% max (3 sets of 5)

Day 1:
OHP: 5/3/1 standard
chest exercise: 5x10
back exercise: 5x10
bicep exercise: 3x10
triceps exercise: 3x10
shoulder exercise: 3x10
trap exercise: 3x10

Day 2:
deadlift: 5/3/1 standard
squats: 5x10
quad exercise: 3x10
hamstring exercise: 3x10
abs: 5x10-20
calves: 5x10-20

Day 3:
bench: 5/3/1 standard
chest exercise: 5x10
back exercise: 5x10
bicep exercise: 3x10
triceps exercise: 3x10
shoulder exercise: 3x10
trap exercise: 3x10

Day 4:
squat: 5/3/1 standard
deadlifts: 5x10
quad exercise: 3x10
hamstring exercise: 3x10
abs: 5x10-20
calves: 5x10-20

I'll show you an example of each week's bench press 5/3/1 so it makes sense

- Week 1: 65, 75, 85 % of your 90% max (3 sets of 5)
- Week 2: 70, 80, 90 % of your 90% max (3 sets of 3)
- Week 3: 75, 85, 95 % of your 90% max (3 sets of 5,3,1)
- Week 4: 40, 50, 60 % of your 90% max (3 sets of 5)

Bench press max: 350
90% of that: 315

Week 1: 205x5, 236x5, 268x5
Week 2: 220x3, 252x3, 284x3
Week 3: 236x5, 268x3, 299x1
Week 4: 126x5, 158x5, 189x5

After week 4 you add 5 lbs. to your bench and shoulder press maxes and 10 lbs. to your squat and deadlift maxes and start the program over based on your new numbers. You also want to actually attempt your new maxes sometime during week 4 to make sure you're actually progressing. If everything is done correctly, you should be adding 5-10 lbs. to your max every 4 weeks. I'm in week 4 of my first run now, so we'll see if it's actually working lol