The Official Gym & Fitness Thread

Angie varona. What a throwback
lol

 

Started a 5-3-1 program to see how much I can progress. I was going to try Smolov skwats program but decided to be well rounded at first. I'll try that one after this one.

 

Its a great program. I hope to jump back on it in a couple months once I recover from some health issues.

Follow what he says to a T. Do not modify the program at all. Hes a fucking expert you don’t know better than him.
The first couple months will seem easy, enjoy it because itll get hard as fuck eventually.

 

I always love the people who start a program and modify it... Guess what, that's not their program anymore! YOU CHANGED IT LOL! Then they bitch why it didn't help them

 

Jim Wendler is a dick to people to about that too on his blog. Especially any time people want to add to his program.

Dude if you can add to his program... you aren’t doing it right.

If you can crank out multiple sets of 50lb dumbell curls on press days... you didn’t give your all on your presses...

 

it's exactly like recipies

"I made this chicken parm but instead of chicken I used pork chops and instead of parm I used american cheese and instead of the homemade tomato sauce I used a store bought alfredo sauce.
It did not come out good and this recipe sucks"

 

I didn't modify it yet, but I put in values that were probably close to my 1RM. If my lifts go up then that's fine with me! I think i hit a new volume PR today but I'll be sticking to it and see if I can hit some @ThunderCookies skwats after a while!

What does estimated max EPLEY mean? 340 right now is my squat goal, but haven't tried heavy squats because of my elbow but now I can squat heavy with my wraps. They've helped soooo much. We'll see how the other 2 lifts go later this week.

Also I got this program from the lift.net website and it lets you plug in numbers on the excel file and does all the math for you. None of that common core shit. They have others on there as well and I'll probably end up trying them along the line, but I thought it would good to start with a good well known program.

 

I personally don’t care about exact numbers because I do not and will never compete. I just want to be on a good program I see progression and results with.
I have always used the 1RM calculators to find a start point and then every 6 months will recaculate to see if I need to change my 1RM all my lifts are based off of.
I used the Bodybuilding.com one. If you want to be more exact actually determine your 1RM.

I’m not sure what his EPLEY is. I made my own spreadsheet a couple years ago so I use that. I don’t remember that being in his books.

I love the simplicity of his program. I want the best results with the smallest amount of effort as possible and I think his program does that. Its goal oriented and efficient.

 

Yea it seems pretty easy and the amount of work done is minimal. It goes by pretty fast for me and I'm super setting in facepulls, hammer curls, delt raises, etc. Then after my set I'll do my leg presses, triceps push downs etc to get more volume in/assistance exercises in. I still end up spending the same amount of time around 1.5 hrs in the gym. Excited to see my rep numbers go up. I just got to keep on going.

 

Been working off of my own program for a few weeks now. Seems to be working so far. This week is singles at 95% and the weight is moving really quickly on squats and bench. Tomorrow is deads...we’ll see how that goes - but I’ve been pleased with squats and bench.

 

5 weeks since my cut. Slowly gained 2 pounds back in that time. However, planned a trip with the gf in 18 days, time to shred for that short period! Shouldn't be too hard as I am still very lean, just gotta tighten up a bit!

 

For the past 8 weeks Ive been doing a program to increase my bench press, hoping to hit a 225 max at 165 body weight. Today I tested my max. I made 215 look easy, but failed on 225. I’m def getting closer though. A year ago I maxed at 190.

 

Small steps! You'll get there just keep at it!

 

Sounds like you need a better program if that’s all you’ve gained in a year. I was benching 300 at 165. Keep at it though, you’ll get there

 

Why do you need to cut again?

I would focus 100% on bulking at this point.
You said you wanted to compete next year.

 

Beach trip man! Bulking back after that though. But, gotta look better. Suns out guns out.

I'd like to compete but I am just too much of a pussy.

 

Could also be their diet, which is always overlooked. If you wanna build strenf gotta eat like strenf

 

If your not gonna compete then your on no ones clock but your own so you can keep going back and fourth all you want. You are just wasting precious bulking time.

I won’t ever compete either. I don’t think I ever could because health going back and fourth would fuck with my ability to be on a timeline... but honestly competition takes all the fun out of it for me.

Nothing is fun when it becomes something you have to do.

 

I'm not sure if I'm really wasting bulking time? I bulked 6 years straight, it's nice to take a break from eating so damn much.

Last week Thursday. Haven't added much on a reverse diet, 2 pounds up from 5 weeks ago.

 

Hmmm does not compute.
Lol

Luckily you feel that way. I don’t mind dieting a little but extended periods of time run me raggid.
Then I get ready to kick ass in the gym again and see strength gains.