The Official Gym & Fitness Thread

weldertaco · Oct 2, 2019

Hater. I’ll stop being a pencil neck after I get this stupid fat off my body. I’m beyond ready for bulking and gains but gotta cut the fat first.

That’s a hella good plan though. Paypal sent for premium Snapchat

rngr · Oct 2, 2019

ThunderCookies said: ↑

Here is a quick and dirty plan. You can follow it, or not. No big deal. Or maybe @weldertaco and @PackCon can use it and stop being pencil necks...

First - I would max out between now and Saturday. Find your true 1RM for Squat, Bench, and Deadlift. Do them all at once, or do them 1 day at a time. But you need this data to run this program. If you do a best guess, you're going to undercut yourself and miss out on hitting a big number come meet day...

10/6-10/12 - week 1

Workout 1

Competition Squat - 87% 1RM 4 sets of 3
Pause Squat (1 full breath) - 70% 1RM 3 sets of 2
Competition Bench - 87.5% 1RM 4 sets of 3
Spoto Press - 70% 1RM 2 sets of 6
A few light upper body accessories (facepulls, tricep pressdown, curls) - 3 sets of 15

Workout 2

Ham Curl/GHR moderate weight - 2 sets of 10
Competition Deadlift - 82% 1RM 3 sets of 5
Weighted Glute Bridges - 4 sets of 5
Lat Pulldowns - 4 sets of 6
Pendlay Row - 3 sets of 8

Workout 3

Competition Squat - 81.2% 1RM 3 sets of 6
Front Squat - 75% 1RM (you can find your true 1RM of front squats when you are testing your other lifts, or just assume it is around 75% of your back squat. This is more of an accessory, so it isn't life or death if you are off a bit here) 3 sets of 8
Competition Bench - 82% 1RM 3 sets of 6
OHP moderate weight 3 sets of 6
Pushups - 2 sets to failure

Workout 4

Competition Deadlift - 90% 1RM 5 sets of 3
Ham Curl/GHR - 3 sets of 10
Lat Pull Downs - 3 sets of 10
A few moderate weight bicep accessories (hammer curls, cable curls) 4 sets of 6

10/13-10/19 - week 2

Competition Squat - 88% 1RM 5 sets of 3
Pause Squat (1 full breath) - 72% 1RM 4 sets of 4
Competition Bench - 90% 1RM 5 sets of 3
Spoto Press - 72.5% 1RM 3 sets of 6
A few light upper body accessories (facepulls, tricep pressdown, curls) - 3 sets of 15

Workout 2

Ham Curl/GHR moderate weight - 3 sets of 10
Competition Deadlift - 85% 1RM 4 sets of 5
Weighted Glute Bridges - 4 sets of 5
Lat Pulldowns - 4 sets of 6
Pendlay Row - 3 sets of 6

Workout 3

Competition Squat - 81.2% 1RM 4 sets of 6
Front Squat - 75% 1RM (you can find your true 1RM of front squats when you are testing your other lifts, or just assume it is around 75% of your back squat. This is more of an accessory, so it isn't life or death if you are off a bit here) 3 sets of 8
Competition Bench - 82% 1RM 4 sets of 6
OHP moderateweight 3 sets of 6
Pushups - 3 sets to failure

Workout 4

Competition Deadlift - 90% 1RM 5 sets of 3
Ham Curl/GHR - 3 sets of 10
Lat Pull Downs - 3 sets of 10
A few moderate weight bicep accessories (hammer curls, cable curls) 4 sets of 6

10/20-10/26 - week 3

Workout 1

Competition Squat - 88% 1RM 5 sets of 4
Pause Squat (1 full breath) - 72% 1RM 3 sets of 1
Competition Bench - 90% 1RM 5 sets of 4
Spoto Press - 72.5% 1RM 3 sets of 1
A few light upper body accessories (facepulls, tricep pressdown, curls) - 3 sets of 15

Workout 2

Ham Curl/GHR moderate weight - 3 sets of 10
Competition Deadlift - 85% 1RM 4 sets of 6
Weighted Glute Bridges - 4 sets of 5
Lat Pulldowns - 4 sets of 6
Pendlay Row - 3 sets of 6

Workout 3

Competition Squat - 81.2% 1RM 4 sets of 7
Front Squat - 75% 1RM (you can find your true 1RM of front squats when you are testing your other lifts, or just assume it is around 75% of your back squat. This is more of an accessory, so it isn't life or death if you are off a bit here) 2 sets of 8
Competition Bench - 82% 1RM 4 sets of 7
OHP moderate weight 3 sets of 8
Pushups - 2 sets to failure

Workout 4

Competition Deadlift - 90% 1RM 4 sets of 4
Ham Curl/GHR - 3 sets of 10
Lat Pull Downs - 3 sets of 10
A few moderate weight bicep accessories (hammer curls, cable curls) 4 sets of 6

10/27-11/2 -week 4 - Test Week

Warm up as usual. Work through your normal warm-up protocol until you reach your 1RM from day 1 of this program. Your goal this week is to AMRAP your prior 1RM for 3+ reps. Take a big whiff of ammonia and let it ride.

Workout 1

Squat AMRAP Test

Workout 2

Bench AMRAP Test

Workout 3

Bench AMRAP Test

11/3-11/9 - Final Prep Wek

Prior to Wednesday, work up to your open lifts for Squat, Bench, and Deadlift. Focus on your queues and form. This should be a number you have hit before in the gym and are confident about. It is more important to get a lift on the board then it is to hit a PR out of the gate. If you bomb out on squats you are out of the meet and will be forever roasted in this thread by the likes of myself, @SLO/TACO, and @dwalden2

Good Luck! I accept paypal or venmo
Click to expand...

Haven’t read all of this. Saw it two sets into my 5x5 DL, so I stopped.

now I’m putting my life on your hands and working up to a heavy. Stand by...

rngr · Oct 2, 2019

450 Moved. 465 did not.
https://youtu.be/LICyPd8l-5o

weldertaco · Oct 2, 2019

rngr said: ↑

Haven’t read all of this. Saw it two sets into my 5x5 DL, so I stopped.

now I’m putting my life on your hands and working up to a heavy. Stand by...
Click to expand...

He’s got the gains to back up his talk. You got this.

4WDTrout · Oct 2, 2019

rngr said: ↑

450 Moved. 465 did not.
https://youtu.be/LICyPd8l-5o
Click to expand...

You’re gonna blow an o-ring lifting heavy like that

DirtyTerp · Oct 2, 2019

rngr said: ↑

450 Moved. 465 did not.
https://youtu.be/LICyPd8l-5o
Click to expand...

Your bark sounds like a chihuahua.

rngr · Oct 2, 2019

DirtyTerp said: ↑

Your bark sounds like a chihuahua.
Click to expand...

Lol. You’re not wrong.

weldertaco said: ↑

He’s got the gains to back up his talk. You got this.
Click to expand...

I’m just hoping it’ll make my hair as awesome as his.

@ThunderCookies still haven’t had a chance to read over than in detail. Busy with dad stuff right now. Appreciate you taking the time to do that though.

ThunderCookies · Oct 2, 2019

weldertaco said: ↑

He’s got the gains to back up his talk. You got this.
Click to expand...

rngr said: ↑

I’m just hoping it’ll make my hair as awesome as his.
Click to expand...

PackCon · Oct 2, 2019

This is the best snack before bed

TRVsTRD · Oct 2, 2019

rngr said: ↑

@ThunderCookies @TRVsTRD @Travish325 @anybody else who knows anything about tapering...

My meet is Nov. 9th. I'm only going to have 5 weeks of training (including this one) if I use a 1-week taper. I figure that will be plenty. I don't think I can accumulate too much fatigue in 5 weeks. Thoughts?

I've been on the 5x5's for 3 weeks, gradually increasing working weight. I was going to start a 5/3/1 wave before I had this sudden urge to sign up for a meet. However, I think that because the meet is so close, starting a new block now and taking a step backwards in intensity is not the best call. Plan moving forward is as follows.

* Weeks 1-5 I'll have a second day for Bench, OHP, and squat consisting of lighter weight, speed work.

Week 1 - squat 5x5, Bench 5x5, DL 5x5, OHP 5x5

Week 2 - squat 5x5, Bench 5x5, DL 5x5, OHP 5x5 Heavier than last week

Week 3 - squat 3x5, Bench 3x5, DL 3x5, OHP 3x5 Heavier than last week

Week 4 - squat 3x5, Bench 3x5, DL 3x5, OHP 3x5 Heavier than last week

Week 5 - squat 3x3, Bench 3x3, DL 3x3, OHP 3x3 Heavier than last week

Week 6 Taper -
Sunday - Rest
Monday - Work up to opening squat, 2x5 light squat drop sets, Couple sets of light accessories. No DL this week.
Tuesday - Work up to opening bench, 2x5 light bench drop sets, Couple sets of light accessories
Wednesday - Rest
Thursday - Rest
Friday - Rest
Saturday - Meet

Thoughts, comments, critiques, etc????
Click to expand...

I'll be honest I never did 5x5's or 3x5's when I was competing. Typically 2 sets of 5 a few weeks out then maybe a down set or 2, then triples for 2 sets maybe the 4th and 3rd week out, then some max or near max singles the last work week or 2, just to get used to throwing that weight. But all these were max or near max push, I wouldn't have had enough left to do 3 sets of 3 or 5 let alone 5 sets! lol I also tended to pyramid at least the last couple weeks. So instead of 2 sets of 5 it was 1 set but then the next set was the heavier set of 3, then the single if it was time and typically with at least 1 or 2 down sets until the last week-then it was just max singles after warm up to find out where I was and not much else. Seemed to work pretty well for me but if this program is working for you I'd say stay with it. I do agree with @ThunderCookies that you should hit your maxes just to get a baseline and see where you are at right now. I will also say that I very rarely strayed too far from my competition weights so I didn't usually need more than 6-8 weeks to get ready.

TRVsTRD · Oct 2, 2019

rngr said: ↑

450 Moved. 465 did not.
https://youtu.be/LICyPd8l-5o
Click to expand...

I do NOT know how you do that with a double overhand grip! Nice job though!

Kerleyfries · Oct 2, 2019

TRVsTRD said: ↑

I do NOT know how you do that with a double overhand grip! Nice job though!
Click to expand...

Hook grip

rngr · Oct 2, 2019

ThunderCookies said: ↑

Here is a quick and dirty plan. You can follow it, or not. No big deal. Or maybe @weldertaco and @PackCon can use it and stop being pencil necks...

First - I would max out between now and Saturday. Find your true 1RM for Squat, Bench, and Deadlift. Do them all at once, or do them 1 day at a time. But you need this data to run this program. If you do a best guess, you're going to undercut yourself and miss out on hitting a big number come meet day...

10/6-10/12 - week 1

Workout 1

Competition Squat - 87% 1RM 4 sets of 3
Pause Squat (1 full breath) - 70% 1RM 3 sets of 2
Competition Bench - 87.5% 1RM 4 sets of 3
Spoto Press - 70% 1RM 2 sets of 6
A few light upper body accessories (facepulls, tricep pressdown, curls) - 3 sets of 15

Workout 2

Ham Curl/GHR moderate weight - 2 sets of 10
Competition Deadlift - 82% 1RM 3 sets of 5
Weighted Glute Bridges - 4 sets of 5
Lat Pulldowns - 4 sets of 6
Pendlay Row - 3 sets of 8

Workout 3

Competition Squat - 81.2% 1RM 3 sets of 6
Front Squat - 75% 1RM (you can find your true 1RM of front squats when you are testing your other lifts, or just assume it is around 75% of your back squat. This is more of an accessory, so it isn't life or death if you are off a bit here) 3 sets of 8
Competition Bench - 82% 1RM 3 sets of 6
OHP moderate weight 3 sets of 6
Pushups - 2 sets to failure

Workout 4

Competition Deadlift - 90% 1RM 5 sets of 3
Ham Curl/GHR - 3 sets of 10
Lat Pull Downs - 3 sets of 10
A few moderate weight bicep accessories (hammer curls, cable curls) 4 sets of 6

10/13-10/19 - week 2

Competition Squat - 88% 1RM 5 sets of 3
Pause Squat (1 full breath) - 72% 1RM 4 sets of 4
Competition Bench - 90% 1RM 5 sets of 3
Spoto Press - 72.5% 1RM 3 sets of 6
A few light upper body accessories (facepulls, tricep pressdown, curls) - 3 sets of 15

Workout 2

Ham Curl/GHR moderate weight - 3 sets of 10
Competition Deadlift - 85% 1RM 4 sets of 5
Weighted Glute Bridges - 4 sets of 5
Lat Pulldowns - 4 sets of 6
Pendlay Row - 3 sets of 6

Workout 3

Competition Squat - 81.2% 1RM 4 sets of 6
Front Squat - 75% 1RM (you can find your true 1RM of front squats when you are testing your other lifts, or just assume it is around 75% of your back squat. This is more of an accessory, so it isn't life or death if you are off a bit here) 3 sets of 8
Competition Bench - 82% 1RM 4 sets of 6
OHP moderateweight 3 sets of 6
Pushups - 3 sets to failure

Workout 4

Competition Deadlift - 90% 1RM 5 sets of 3
Ham Curl/GHR - 3 sets of 10
Lat Pull Downs - 3 sets of 10
A few moderate weight bicep accessories (hammer curls, cable curls) 4 sets of 6

10/20-10/26 - week 3

Workout 1

Competition Squat - 88% 1RM 5 sets of 4
Pause Squat (1 full breath) - 72% 1RM 3 sets of 1
Competition Bench - 90% 1RM 5 sets of 4
Spoto Press - 72.5% 1RM 3 sets of 1
A few light upper body accessories (facepulls, tricep pressdown, curls) - 3 sets of 15

Workout 2

Ham Curl/GHR moderate weight - 3 sets of 10
Competition Deadlift - 85% 1RM 4 sets of 6
Weighted Glute Bridges - 4 sets of 5
Lat Pulldowns - 4 sets of 6
Pendlay Row - 3 sets of 6

Workout 3

Competition Squat - 81.2% 1RM 4 sets of 7
Front Squat - 75% 1RM (you can find your true 1RM of front squats when you are testing your other lifts, or just assume it is around 75% of your back squat. This is more of an accessory, so it isn't life or death if you are off a bit here) 2 sets of 8
Competition Bench - 82% 1RM 4 sets of 7
OHP moderate weight 3 sets of 8
Pushups - 2 sets to failure

Workout 4

Competition Deadlift - 90% 1RM 4 sets of 4
Ham Curl/GHR - 3 sets of 10
Lat Pull Downs - 3 sets of 10
A few moderate weight bicep accessories (hammer curls, cable curls) 4 sets of 6

10/27-11/2 -week 4 - Test Week

Warm up as usual. Work through your normal warm-up protocol until you reach your 1RM from day 1 of this program. Your goal this week is to AMRAP your prior 1RM for 3+ reps. Take a big whiff of ammonia and let it ride.

Workout 1

Squat AMRAP Test

Workout 2

Bench AMRAP Test

Workout 3

Bench AMRAP Test

11/3-11/9 - Final Prep Wek

Prior to Wednesday, work up to your open lifts for Squat, Bench, and Deadlift. Focus on your queues and form. This should be a number you have hit before in the gym and are confident about. It is more important to get a lift on the board then it is to hit a PR out of the gate. If you bomb out on squats you are out of the meet and will be forever roasted in this thread by the likes of myself, @SLO/TACO, and @dwalden2

Good Luck! I accept paypal or venmo
Click to expand...

Thanks again! I’m going to use it.

Are you a coach, or is this something you wrote for yourself? It looks really good. I like how the overload is done by adding a few reps the the working sets. The AMRAP week will be a blast!

I assume there’s a typo on the AMRAP week. It should be a a squat, bench, and deadlift day, rather than a squat and two bench days?

PM me your PayPal and I’ll send you a formal thank you.

rngr · Oct 2, 2019

TRVsTRD said: ↑

I do NOT know how you do that with a double overhand grip! Nice job though!
Click to expand...

Thanks!

Kerleyfries said: ↑

Hook grip
Click to expand...

This^^^

95 taco · Oct 2, 2019

Took my German Shepherd for a jog, went a little farther than Monday and managed to have a slightly faster average pace.
Friday I’ll take Smokey (lab/Shepherd) for a run because he wasn’t thrilled that I ran without him tonight.

ThunderCookies · Oct 2, 2019

rngr said: ↑

Thanks again! I’m going to use it.

Are you a coach, or is this something you wrote for yourself? It looks really good. I like how the overload is done by adding a few reps the the working sets. The AMRAP week will be a blast!

I assume there’s a typo on the AMRAP week. It should be a a squat, bench, and deadlift day, rather than a squat and two bench days?

PM me your PayPal and I’ll send you a formal thank you.
Click to expand...

Yes good catch. Should be an AMRAP for each lift. My bad...

I do a little training/coaching but this is a program I used for my first meet that someone else programmed for me. I always work with a coach when I’m competing so I can take the bias out of it and just focus on doing the work. I think when I ran this block I had 6-7 weeks so I condensed it down into your time frame. And I was kidding about PayPal/Venmo . You can thank me with more compliments about my hair

4WDTrout · Oct 2, 2019

Dinner

dwalden2 · Oct 2, 2019

rngr said: ↑

I’m just hoping it’ll make my hair as awesome as his.
Click to expand...

don’t encourage his foolishness. Next you’re going to say you love his white sunglasses.

PackCon · Oct 3, 2019

95 taco said: ↑

Click to expand...

Bahaha

WTF Dad?!

weldertaco · Oct 3, 2019

@ThunderCookies @Supra TT @tacopaulo what headphones do y’all use? In or over ear? When I sweat and train, mine have a tendency to slip out which kills mood and focus. Any recommendations?

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