Okiludy Member

I have a meet in 6 weeks and I'll be testing again there. The peaking program I am running tests the first week on bench/squat and deadlift the second. I tested for that and now work in multiple percentages of 1rm until the meet. The program I just came off of did 5 heavy singles across on the intensity day for all…

Beat me to it.

Another thing is don't try to have the deficit too severe. Set MFP to maybe lose .5-1lbs a week. More than that it might affect your lifts faster than it needs to and you might lose more muscle mass than if you take it a bit slower.

5'9" 242lbs 45 years old Squat - 415 Bench - 225 Deadlift - 505 These all tested in last 2 weeks and don't test again on my program for another 5 weeks. Hoping to put 10 lbs on all of them at a minimum when by then.

I did Starting Strength and feel I made incredible progress doing it. Strong Lifts is another option, as others have said, but I don’t have first hand knowledge of it. I am not on intermediate programming and even that you have all the equipment you need, besides more plates. People have gotten big and strong with only the…

This was pretty nice. I don't pull heavy every week. Last week my pulls were rack pulls and stiff leg deads for more sets/reps and less weight. Today was another intensity day and I cut back on the early volume and put it at the end. Hit another PR, @505 with no straps. Here was the whole workout. Light Squat 3x5 60%…

This but I'll add in sleep. I don't think most people get enough sleep and it is a key part of recovery.

I love milk. I have to cut back to 2% right now in maintenance but if I bulk I will be all over full fat again! I know it's not truly a carb but had to sing the praises of the mighty moo juice.

Stay with SL 5x5 for a minimum of 3 months. Don't fall in for program drift as you will just continue it. This will kill your gains as you keep jumping from one to another programming never seeing a progression and thinking it doesn't work. It works just give it time. SL5x5 will work and will get damn hard. I did a similar…

Nothing really under 75% my 1RM on compound lifts. Never on isolation lifts. Something just funny seeing someone using a belt, wrist wraps, and gloves doing high rep bicep curls. I really like this video on the Valsalva to explain bracing. https://youtu.be/d8_1xq8c23c?t=1s

If you are new to lifting I would highly recommend a 3-day full body that focuses on compound lifts. Squats, Bench, Overhead Press, and Deadlifts are all that's really needed as a novice. You can get done with Starting Strength or Stronglifts in about 1-1.5hours. You don't need curls, pulldowns, upright rows, or leg press…

If you are progressing and not missing reps I don't think it matters. If you are missing reps and/or not progressing as you should then it might be causing problems.

I have used a "slingshot" for the bench. I think this would be similar to what you are suggesting. I was working up to a heavy single and then putting on the slingshot and running 3x5-8 after at same weight. It really added a ton of volume but I would be hesitant to say it helped for my goals. My current program doesn't…

I use them mainly to warm up with. I have done this. It's like using chains but when the chains are in use I just make do. https://www.youtube.com/watch?v=bm_EO98SvWI

Good on you for coming up with an option that works. By the way, I could never l squat in that thing. I think 415 would crack those boards, reracking would make it fall, and I would be *kitten* on the odd chance I get pinned. I'd stick to splitting the workout like OP if that was my other option.

There is research that states that doing the bro-split is NOT optimal for hypertrophy. 2 to 3 times a week had greater protein synthesis in muscle biopsy. Read up on Schoenfeld's work.

I started IF last month. Not to lose weight or anything just to simplify life. It took me about 2 weeks to not get hangry. I fast from 8pm-11am. I lift at 4am so right in the middle of fast and it’s not too bad. Oh I only do it on work days and eat normally on weekend. I made sure to plan high intensity days for weekends.…

https://www.researchgate.net/publication/257350851_A_Systematic_Review_of_Dietary_Protein_During_Caloric_Restriction_in_Resistance_Trained_Lean_Athletes_A_Case_for_Higher_Intakes Just downloaded so not sure it’s findings but wanted to save it for later.

For me it’s basics. Eat, sleep, stretch after, warmup before is all I need. Most of this stuff would just make me feel like I was wasting my time and piss me off.

Just keep in a calorie deficit and keep protein at around .8g per lbs of lean body mass. If you are doing a 5x5 that focuses on compounds it will help prevent some muscle loss.

Disagree. If you are going to spend the money for a gym just start barbell training. A good barbell novice program is the most efficient way to gain strength. If a woman in her 80's can deadlift with an artificial knee, two artificial hips, fused vertebrae, a damaged Achilles tendon anyone can.…

I swim in the summer and love it for my only cardio then. 1km-2km every other day on average. I don't use fins or paddles but do use a swimming snorkel. I shave my head so hair care products don't really matter to me, but skin care can be important. I swim in an outdoor pool so I use a good moisturizing, water-resistant…

First if that’s you in profile you are hot. It’s easy to see you train and put most people out there to shame. What have your goals been? Are they all body image ones? Those aren’t bad but hard to judge ourselves. Maybe look at some goals that are quantifiable by a log. I strength train and I can easily see progression…

I’m 245lbs and have a combined powerlifting total if 1145. I lift for strength and lift in the 90+% range on a regular basis to create the stress I need to push my lifts. The downside is recovery. I have tried different macros and found that a 30c/30f/40p works best for me. I tried the .8g thing and my lifts went down and…

If you focus on heavy compound lifts you likely just need to drop body fat. I guess to make them pop twice a week like every other body part would work. I think there is a abs thread but don’t have the link. Anyone got it?

Keto can help with controlling calories for some, but it comes at a cost. That cost is athletic performance. A balanced diet, I believe, is better if doing any training. I did Keto for months but could not recover or perform as well while keeping cabs and protein that low.

I feel like such a pig eating 200-250g of protein a day. I am not even bulking. That’s just my maintenance protein.

Why not just follow an established program?

* I would recommend Starting Strength. Buy the book, read it, and do the program. It works, plain and simple. I went from 15years of inactivity to an 1130 powerlifting total in under 10 months following SS then intermediate programming from the same group. As a female, you won't put up those totals in that time but you can…

I was doing 5 singles across. I was able to get to 485 before grip failed on 495 and had to go with straps. I did liberally use chalk :* and alternating grip. I can't do hook grip (half my left thumb was amputated in an accident). Hell, I'd be happy to rep 225. I can barely get it now. We all have our good lifts and our…