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What do you do with 5/3/1 template after big PR
Today was "1" day on 5/3/1 for deadlift. I was supposed to pull 1x305 and felt great so I decided to do a 1RM day. 1x315. 1x345. 1x365. 1x390. Ran out of plates. Form wasn't perfect on the 1x390 so I would have stopped anyway even if I had more plates. Yeah me. Here's my issue. My previous 1RM actual was 335. All of my…
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Has anyone on here ever found the magic Search function?
An incredible repository of knowledge can be accessed by simply clicking on Search and typing in a question. The answer to most of the posts on these fora can be found there.
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5/3/1 2 Day split: do it twice / week?
5/3/1 is the topic. Was thinking about switching from a 4 day split which hits each major lift once per week to a 2 day split and do that twice per week. Just do the same weights twice in a week. All I could find in the book was to do each lift once a week. Once I start bulking, I want to hit each lift twice / week.…
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Lose weight in your sleep
So I'm a moderately psychotic data hound. I track a lot of data. One of the data points I collect is I weigh myself before I go to bed and again first thing in the morning before using the lu. I find it fascinating that on average, I lose 2 lbs after 6-8 hours of sleep. Kinda cool. Tom
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Trap bar vs. barbell for deadlift
Anyone using a trap bar for deadlifts? I always like trying something different and this looks different enough to pique my interest. Seems to combine a squat and deadlift into one movement. Tom
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NSV: I found an old picture...
Found a picture of me doing my best impression of a fighter pilot from 1988 when I graduated from the Naval Academy. I was pleased to see that I have progressed to a more defined physique then I had back then. I remember being in better shape back then. Maybe I was. Of course I got fat when I left the Navy. But now I am…
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Do I need incline bench press?
I tried incline bench for the first time today. Just because I could now that my shoulders are healed. Seems like it is a cross between flat bench and OHP. But it doesn't seem to do either very well. If I am progressing nicely on flat bench and OHP, do I need to add incline bench? Seems redundant and unnecessary. Second…
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Bulking vs. strength training
Silly thought popped into my head. When you do a bulk, do you switch to. More hypertrophy program of 8-12 reps vs. doing say 5/3/1? Seems the goal of bulking is to add muscle so that means hypertrophy. It would seem inefficient to do that with 5/3/1.
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Progressively load accessory lifts?
In the middle of a lift session and finishing bench day with lying tricep extensions. I progressively load them and do 5x8. Should I just pick a weight and do 5x10? I like to add weight. Same with my barbell curls on back day. Thanks, Tom
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Anyone watching Kerry Underwood on the CMA Festival?
Damn, that girl must have squatted once in her life. Her legs are awesome.
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A real challenging squat challenge
Squat your body weight 15 times this week (that means put a bar that weighs the same as you on your back and do 15 squats). You can do them in any combination of reps/sets/days that you like. Report back when complete. I did it last Friday and still can't walk.
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5/3/1 + Boring But Big (BBB) = good combo?
I'm on my second month of 5/3/1 (was doing SS for 3 months before that). I do a 4 day split. I decided to add BBB to every session (5x10x50% of max training weight). Holy crap does that blow out the body part. From what I think I have learned, it seems to be a perfect combo. The 5/3/1 builds strength. Adding the 5x10x50%…
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Strength Goals Set
I was playing around with my 5/3/1 tracking spreadsheet and decided to plot out the predicted progression over the next year. It was a good exercise as it showed that I could hit my strength goals in that year. Very excited. Now I can track my progress against the target each week. Now all I have to do is eat enough to get…
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You know you're a weight lifter when...
You think about proper squat form when you sit down and get up from the toilet. That's just not right.
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Had my first session with a Personal Trainer Today
Wanted to get a form check for my lifts so I tracked down a local PT and went in today. I knew it wasn't going to go well when she told me to stop doing the "plie" and keep my toes pointed straight for the squat. She did correctly identify my back rounding, though. Won't be going back to her.
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Smith machine equivalent weight
So I'm on business travel and all the hotel has is a smith machine. Did bench and for the first time since I started strength training, my shoulders were not hurting. I went through my 5/3/1 and had some left so I kept adding weight. Got to 225 lbs x 2. PR on barbells was 175x1 but with sore shoulders. Just curious what…
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Answering Questionnaire: would like a review please
Saw other threads and tags and just wanted to get a read from the experts. I really appreciate you taking the time to review and provide any guidance. That is very kind of you. Here goes. 1) What's your current intake of calories, on average? 2,800 2) What's your current average intake of protein, carbs, and fats, in…
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When do you go for a Personal Record (PR)
I'm doing 5/3/1 now on a 4 day split. Love the program. I do the program and max out the last set on reps. There are days that I have trouble just doing the 5/3/1 program. But there are times when I feel like King Kong and want to see where it ends. If I feel particularly strong that day, I keep adding weight and doing 1…
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Creatine rocks?!?
So I decided to add creatine to my supps to see what it's all about. I started taking 10g / day 7 days ago (I'll go down to 5g / day now). Seems I've added about 2 lbs of water weight and my abs are not as defined. But today's lift session was outstanding. I normally just do one major lift with 2-3 accessories. Today was a…
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Horrible flexibility: Is there Hope for me?
So I put the P90X Stretch video on the iPad and failed to do any of it. I cannot touch my toes, not even close. I am not fat, but I am freakishly inflexible. Have never stretched before or after workouts. So, if I dedicate time to stretching, will I get more flexible? I would love to touch my toes and then be able to do…
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Narrow grip Overhead Press OK?
So I have been rehabbing my shoulder tendinitis for a couple of months now. It got bad enough that I could not do any bench or pressing exercises at all. Rehab is working and my bench is back on the rise with proper form now. I tried OHP today and could not get the oly bar to move with a wide grip. But when I brought my…
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50,000 calories burned
Since I started tracking on MFP, I have burned 50,000 calories exercising. Next landmark is 500,000 calories consumed (currently at 328,000). That's over a 143 day period. It is interesting to note that my ratio of exercise to eating is 15%. Wonder if that lends credibility to the hypothesis that losing weight is 85% diet…
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Deadlift - Single best exercise ever?
Just finished some deadlifting. 5/3/1 with Big But Boring (5x10 at 50% max weight). Everything is fatigued. Calves, thighs, glutes, hams, core, back. And oddly enough, the upper part of my pecs. And my forearms from gripping. And my neck. Is there anything the deadlift does not hit? Maybe the upper arms. Anyone not…
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Weight lifting appears to be working
Got another BodPod today and was very encouraged by the results. 21 February 2013 Weight: 201.7 lbs LBM: 157.1 lbs Fat: 44.6 lbs BF%: 22.1% 28 June: Weight: 184.4 lbs LBM: 163.2 lbs Fat: 21.2 lbs BF%: 11.5% Weight: down 17.3 lbs LBM: up 6.1 lbs Fat: down 23.4 lbs BF%: down 10.6% I started barbell lifting at the end of…
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Want more muscle
Doing 5/3/1 right now with the big but boring accessories. Like it a lot. Strength is increasing (225x5 squat, 325x5 deadlift, bench and OH press on hold while shoulders rehab). Life is good. Is this a good program to build muscle? I don't have a lot of use for serious strength (I sell stuff), but I could use 10 lbs of LBM…
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TDEE and Maintenance is fascinating
I hit my goal weight of 185 lbs six weeks ago and decided to maintain that. I was netting 1,700 cal / day (2,100 intake, 400 cal exercise) while losing weight. I upped the intake just 200 cal / day and maintained 185 lbs for a few weeks. Thought I had it. Then I decided to focus on serious weight training, so I reduced my…
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Do you see abs in this picture?
I think I might see one. Whadya think?
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What do you tell people you can lift?
When someone tells me they can deadlift 400 lbs, are they referring to a 1RM or what they actually lift during their sets. I deadlifted 315 lbs today 5 times. That is a 1RM of 370 lbs. according to this site: http://www.strstd.com I don't think I would even think of trying 370 lbs even once. I'm 60% certain I would injure…
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I think I found my maintenance calories?
I hit my goal weight of 185 lbs while targeting 2,100 cal and not eating back exercise. According to the online calculators, that should have put me at a 25% deficit and resulted in 1.5 lbs / week weight loss. I averaged 1.37 lbs / week loss which matched up with the scooby predictions pretty darn good. So, when I hit 183…
