tomcornhole Member

Lift weights while losing weight to minimize the amount of muscle mass you lose. It is MUCH more difficult to get muscle back once you lose it. A lot of folks get to their goal weight or BF% and don't like what they see. I was one of them. Went from 254 to 185 and looked like a POW. Now I am struggling to add back LBM that…

Pulled 4 plates on Xmas. It was a planned 1RM day and was getting psyched up all day. Form was great and 405 went up with aplomb. That was my long term goal, so I guess now I need to change it to 5 plates. My question is how can I DL 405 and only squat 285?

I have found I am really, really good at spot gaining. I did a bulk and gained 12 lbs. Seems ALL of it went to my gut. Sucks.

Can you do hanging leg raises? Those are great for your core. Squats and deadlifts are better but those will make your head explode without any other underlying condition.

Tagging to follow. I wish I had lifted weights earlier in my weight loss. It is much more difficult to put muscle back on once you lose it. Lifting properly while losing weight will ensure that when you get to your goal weight, you will have the body you were expecting. For me, I got to my goal weight and looked gaunt. Now…

1,000 lbs total (deadlift + squat + bench) Touch my toes

When did water become the enemy?

I used this as well. I usually save 1RM testing for 5/3/1 day. I do 3 reps at the 1 weight and then start adding weight. I add according to how I am feeling and where I want to be when I am done. For my last 1RM on DL, I did 350x3. My target was 405 (4 plates), so I went to 375x1 (which I have done many times before) and…

tagging to follow

They should highlight the abs and core stabilizers in this image. 5x10x50% 1RM squat session will really work the core. A lot better than any ab isolation work. Between DL and squats, I don't need any ab work.

I hate the fact that increased strength does not mean increased muscle mass. I'll add my N=1 data. Started lifting in May @ 185 lbs and 15% BF (BodPod). So, around 157 lbs LBM. I have gone from a complete newb to 4 PR's: Squat: 280 lbs Deadlift: 400 lbs Bench: 205 lbs Overhead Press: 125 lbs The press work has not gone up…

Both or neither. I lift because I enjoy it and the challenge of reaching a goal. For now. Until something else catches my interest. But I think that applies to most people and their exercise. Doesn't it?

You'd have to reduce it down to 8,000-12,000 reps to promote hypertrophy. This will just tone your legs.

Tagging to follow. This site has some standards that you can use for reference: [url] http://www.strstd.com [/url]

205 it is. Would rather be conservative and keep the shoulder healthy. Thanks everyone.

Need some advice. I have been going light on bench and OHP due to shoulder tendonitis the past 2 months. The shoulders are in good shape now and today was 5/3/1 day for bench. I decided to see where my 1RM was on bench. Did the normal 5/3/1 and my 1 weight was 165 so I did that for just 3 reps. Then 185x3 and 205 x1 (205…

I want to enjoy lifting. That doesn't mean it should be easy, quite the contrary. I want it to be hard. But I would like to find a balance between hard and enjoyable. 3x3x320 is much more enjoyable for me than 1x8x320. If they both increase strength the same, then I'm going with 3x3x320. I'm not sure they do, but that…

I like that table and I am going to stop maxing reps on DL. I like the idea of doing more 3x sets instead of maxing one set. Today, I could have done 3x3x320 and felt a lot better.

That's what I would prefer vs. max reps. I do not like this max rep thing for DL. I would much prefer to pull 3x320 on 3 day and then joker up to 3x365 or even 3x385. Pulling anything 8 times is brutal. I don't mind repping out on bench and OHP. That is good for my shoulders. Haven't decided what I like on squat. So which…

I've pulled 400 so that is my true 1RM.

So I have been good and not doing 1RM work every week on 5/3/1, putting max effort into the last set. I have noticed that I can hit the reps to match my 1RM, but it is killer. I think that hitting the reps is much more challenging than just going to the 1RM. For example, today was 3 day and my last set weight was 320 lbs…

5 weeks bulking. 5/3/1 since May 2013. I was progressing nicely on 5/3/1 meeting the weights. Things are mucked up right now with injuries that caused my bench and OHP to go way down (injury is healed now) and form changes that caused my squat and DL to go way up. What I know for sure is that recovery is much mo better in…

OLED I assume?

2x45 lbs oly plates.

10 because you're a musician.

I think SS nailed it when he stated it depends on your tolerance for skinny vs. fat. I cut down to 12% and started a bulk. I wanted to go lower but everyone said I looked like a POW. I started a bulk and now I'm at 17% and I hate it. I am fat. My wife thinks I'm nuts, but it's obvious that my tolerance for skinny is much…

I like that program. Mostly because I don't need my 5/3/1 spreadsheet to execute it. Is SLDL Stiff Legged Dead Lift? Also, we're close to the same age. I want to lift more. I needed a week between major lifts while in a cut or at maintenance. Found that out the hard way. That's why 5/3/1 works for me. It is better in a…

Nailed it. I was saving some because I knew I wanted to go heavier. I could have knocked out 12 at 195 if I went all in. I'll adopt that approach going forward on 5 and 3 days. On 5/3/1 day, I'm going to target 3 reps on the last set and then do single jokers up to 1RM. That makes me happy and I like doing it. Tom

I could have gotten 8 at 195, I guess. I'd rather go up in weight and do another 5 than max out 195.

In case anyone is still following this thread, I have determined the answer to the question for ME. My goal is to hit 1,000 lbs total between DL, squat and bench. No particular reason other than I need a goal to keep me motivated and that is as good as any. When I hit that, I will evaluate what I want to do next. Tom