TL Health and Fitness Initiative 2012

On May 09 2012 19:52 Osmoses wrote:
First meeting with my PT today. Gonna help me with my squats and deadlifts. Shit was grueling. Hard to walk up stairs afterwards.

He clued me into German Volume Training, which appears to be an alternative to, for instance, 5-3-1. Anyone tried it/heard of it?

In my opinion GVT is a horrible routine with lots of injury potential. But this is based purely on what I have read about it and not on any practical experience. That kind of volume can only mean lots of reps in a fatigued state with form-breakdown, plus an impossibility to recover from it. I would never do it, plain and simple.

While we are at it, 5-3-1 has not enough volume, at least for me. sJarl seems to be pretty satisfied with it. I think the system is better for Deadlifts than it is for Squats.

Last edit: 2012-05-10 00:01:43

"Withstand. Suffer. Live as you must now live. There will, one day, be answer to this." ||| "A life, Jimmy, you know what that is? It's the shit that happens while you're waiting for moments that never come."

sJarl Iceland. May 10 2012 01:48. Posts 1583

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The low volume / high intensity of some 5/3/1 variations are working very well for me but not so much for others.

The main lift I see struggling on 531 is the bench press.

If you need volume you can always add some sets of the main movement after the perscribed reps.

Doing 10 sets of 10 reps is just silly imo to do for a longer period of time...it may be fun once in a while just to be able to say that you've done it and survived.

"Witness!" - Karsa Orlong

Osmoses Sweden. May 10 2012 02:41. Posts 2621

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Well, my problem is form. I think the logic is that if I do higher volume the basics will stick.

Excuse me hun, but what is your name? Vivian? I woke up next to you naked and, uh, did we, um?

mordek United States. May 10 2012 02:44. Posts 3300

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On May 07 2012 22:20 KTF_CloaK wrote:
Hi guys! I'm 17 and 173 cm. I weigh about 75 kilos and have some (well kind of alot) of belly fat I wanna get rid of. Should I do cardio or strength training/ lifting? Or a combination of both? My diet consists of lots of veggies and eggs and stuff and bread. I don't know what would be more effective to get rid of my belly fat and lose bodyfat in general to get that sex pack sooner! Thank you in advance :D And cardio I think of running, epiliptical machine.

Male btw.

On March 09 2012 18:47 Zafrumi wrote:

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sounds like a case of skinny-fat! my advice: lift heavy shit and turn that fat into muscles! check out the general training recommendations thread for some good routines. gl!

Wait a second.... -.-

Also, looks like FFG is sticking to his resolution of staying off the internet etc. Maybe not according to further investigation. He posts about minimum wage but no updates on his workouts?!

Last edit: 2012-05-10 02:50:51

It is vanity to love what passes quickly and not to look ahead where eternal joy abides.

Malinor Germany. May 10 2012 03:45. Posts 4169

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On May 10 2012 02:41 Osmoses wrote:
Well, my problem is form. I think the logic is that if I do higher volume the basics will stick.

If your problem is form, than higher volume on lighter weights is in my opinion a good way to go. But 10x10 will destroy your legs, and your form will detoriate. after 4-5 sets, and then you pull with bad form half the time, how is this gonna help you? You can of course just train at really light weights so that you don't tire yourself out, but from my experience you will later realize that high intensity squats (like a real 5RM 3RM etc.) are a whole different beast. Light weights are very forgiving when it comes to form, so you might not get the transfer you want.

I am unsure as to how often per week you squat on GVT. I saw one template where it was once per week, so that would not build good form anyway. I think that 5x5 3/week with sub-maximal, but still challenging weights would be more beneficial (you can still use higher weights there than on the 10x10 approach).

mordek United States. May 10 2012 05:44. Posts 3300

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Got my liquid fish oil in the mail today. Yum xD Not as bad as I thought it would be.

It is vanity to love what passes quickly and not to look ahead where eternal joy abides.

Zafrumi Switzerland. May 10 2012 05:58. Posts 1256

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On May 10 2012 02:44 mordek wrote:

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Wait a second.... -.-

whats the problem?

"Strong people are harder to kill than weak people and more useful in general" -Mark Rippetoe

mordek United States. May 10 2012 06:17. Posts 3300

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On May 10 2012 05:58 Zafrumi wrote:

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whats the problem?

Two months later and he still no read the stickies!!

He also lost 7cm somewhere along the line...

Last edit: 2012-05-10 06:18:31

It is vanity to love what passes quickly and not to look ahead where eternal joy abides.

Zafrumi Switzerland. May 10 2012 06:43. Posts 1256

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oh lol didn't realise that's the same guy :D

"Strong people are harder to kill than weak people and more useful in general" -Mark Rippetoe

GoTuNk! Chile. May 10 2012 07:17. Posts 2218

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So yesterday I was the sorest I've ever been, and today morning aswell. But fuck it, cause you have to stick to the fucking program. Despite what I tought I still lost weight even though I felt sick eating, which means I gotta eat a bit more honey/fruit after workout to keep my weight.

Deadlift: 155kgx3x2, 175kgx3x5
BP: 105x3x2, 115x3x2, 125x1
Deadlift (again, to the knees only) : 155kgx4x5
Good Morning: 50kgx5x5 ( I was too fucking tired to actually do weight, plus I haven't done this like in 3 months)

Workout took like 3.5 hours. I tought I wasn't gonna make the first deadlifts, but felt godlike strong at some point and just grinded the last rep of every set. 175x3 is just sick for me

.

I'm scare of how sore I'll be tomorrow. Did light sauna afterwards, hopefully it helps a bit with it =/
If I don't win the fucking thing and have a fucking 6 pack by the end of the cycle I'll be pretty pissed tbh

Catch United States. May 10 2012 13:20. Posts 584

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Weights are a go. 700 lbs of delicious metal about to be in my house come Saturday.

Does anybody know of a biweekly routine set up similiar to 5/3/1? I feel like a month to make a gain is too slow for me. Perhaps it is right since I'm on a prolonged cut (60 days without a cheat meal. Hell yeah), but I really think I can progress a lot faster on most of my lifts.

Here is my plan: Skip the fives week, so I'm left with 3/1. Add in the BBB volume (pairing DL w/ bench, Squat w/ OHP), along with a single accessory. Something like Chins/SLDL/Dips/Abs. I'll also throw in face pulls and calf work on my press days. Deload when necessary.

Victory Loves Preparation

lyAsakura United States. May 10 2012 13:58. Posts 1412

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Why don't you do a weekly program like texas method or madcows?

WeMade FOX would be a deadly SC2 team.

Logros Netherlands. May 11 2012 01:04. Posts 9728

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10kg/month on squat and deadlift is pretty ambitious if you've been lifting for a while and also on a cut. There's a reason Wendler made the program like he did.

NeedsmoreCELLTECH Netherlands. May 11 2012 02:53. Posts 605

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On May 10 2012 13:20 Catch wrote:
Weights are a go. 700 lbs of delicious metal about to be in my house come Saturday.

Does anybody know of a biweekly routine set up similiar to 5/3/1? I feel like a month to make a gain is too slow for me. Perhaps it is right since I'm on a prolonged cut (60 days without a cheat meal. Hell yeah), but I really think I can progress a lot faster on most of my lifts.

Here is my plan: Skip the fives week, so I'm left with 3/1. Add in the BBB volume (pairing DL w/ bench, Squat w/ OHP), along with a single accessory. Something like Chins/SLDL/Dips/Abs. I'll also throw in face pulls and calf work on my press days. Deload when necessary.

Also, you can make big gains on Madcows. If it's easy, you can do like 10 reps instead of the minimum 5. You can also do Madcows/Texas Method or modify 5/3/1.

Sex is my Cardio

Donkeys Mexico. May 11 2012 05:43. Posts 194

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I went to the ONLY place where you can do oly lifting in my state and the coach told me that it's not open for the general public fuuuuuu. I watched the guys train for a bit, they were all really young, the oldest one was probably 16. And a hot chick. She was doing push presses. I WANT TO TRAIN.

http://www.belowtherimyo.blogspot.com/

Catch United States. May 11 2012 06:21. Posts 584

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Thanks for the comments. (@Lys) Madcows/Texas I'm not too sure about. I'm not sure I like the programming, but I'll look into it a bit more. Do you have any experience on it?

I like how 5/3/1 is set up, which is the main reason I just want to modify it. Basically all I would be doing differently is skipping the 5's week and essentially make it a full body workout 3x a week. I'm basically following the BBB template.

Here would be two days on it if I go through with this
+ Show Spoiler +

@Logros: 10 lbs, not kg. I agree though, which is why I haven't switched while cutting. This is for when I'm done with my cutting

But I also have a lot of other stuff I plan on doing once that hits, to the point where I might do the "I Ain't Doing Jack Shit" template.

@CellTech: I am basically just modifying 5/3/1 lol

Edit: I should probably mention my lifts and stuff.

@168 lbs
Squat: 305
Bench: 210
Deadlift: 315 | Needs to go up
OHP: 105 lbs.

All 1RM.

Edit: Dude I was supposed to buy my weights from pretty much sold them behind my back. Told me he was chilling with his girlfriend today, and had some seminar Friday so I couldn't come until Saturday. Texted me a little bit ago and told me that he sold the weights to someone else.

That bastard.

Last edit: 2012-05-11 07:27:43

Victory Loves Preparation

decafchicken United States. May 11 2012 12:58. Posts 15129

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In the process of moving to NC for my job this summer..took a week off during finals and then last two days i did back squat to 415/ front squat to 315 and then heavy CJ/snatch. I literally can't walk T_T Need to find a gym or crossfit or somewhere i can lift at for this summer.

how reasonable is it to eat off wood instead of your tummy?

NeedsmoreCELLTECH Netherlands. May 11 2012 15:32. Posts 605

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I can't lift in my favourite shorts anymore because my legs are too big. Sad face.

Sex is my Cardio

Logros Netherlands. May 11 2012 16:29. Posts 9728

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@Catch Well 5/3/1 is 5kg/10lbs per cycle on DL/SQ. If you're just doing 3/1 weeks and not deloading you do 2 cycles per month that was my point. But I see you mention doing 4 workouts and 3 days a week so it'd take 3 weeks per cycle then.
Also if you're doing a different lift BBB after the 5/3/1 sets you can probably go for 60% of your TM, but you can always work up to that.

Last edit: 2012-05-11 16:38:49

Osmoses Sweden. May 11 2012 16:58. Posts 2621

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On May 11 2012 06:21 Catch wrote:
Thanks for the comments. (@Lys) Madcows/Texas I'm not too sure about. I'm not sure I like the programming, but I'll look into it a bit more. Do you have any experience on it?

I like how 5/3/1 is set up, which is the main reason I just want to modify it. Basically all I would be doing differently is skipping the 5's week and essentially make it a full body workout 3x a week. I'm basically following the BBB template.

Here would be two days on it if I go through with this
+ Show Spoiler +

@Logros: 10 lbs, not kg. I agree though, which is why I haven't switched while cutting. This is for when I'm done with my cutting

Man, what a prick, that's like ordering a cab and then just grabbing one off the street :/

Terrible doms in backside of thighs today. Seems to have affected my bench because bench sucked. Then I set a new PR in chins. Roared like tarzan at the top of the last rep. Boyah.

Excuse me hun, but what is your name? Vivian? I woke up next to you naked and, uh, did we, um?