Think it’s due to less food?
Yeah it is, hence I’m upping calories and variety
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IMO don’t let your thoughts hold you back. Kia Greene voice “thoughts become things”, self fulfilling prophecies and if you think up reasons or excuses that you are going to have a bad workout or performance is going to drop then you’re going to have a bad time.
I’ve dropped 5kg by trying to starve myself in the last month and a half and have still been setting rep PRs. Cos I believe
+1 mental game needs to be strong as your muscles. Just look at Pig’s retard strength.
If you don’t understand/believe the importance of pre, peri and post workout nutrition eating like shit doesn’t affect your workouts.
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Nah, thing is I went into this workout ready to go, and I’ve been setting PR’s for the last month on a deficit. I think it’s the step up in volume that’s smashing me
Volume no smash Pig. Pig smash volume
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Isn’t BBS 10x5? Are you just not listing those sets or is it something else?
I agree with the others, I think you should at the very least maintain and keep the conditioning in.
Calories, I can get behind. Variety? Not so much. To quote the Evil Russian, “an inch wide, a mile deep.” Eliminate the nonessentials and watch your strength fucking skyrocket.
Dude, if volume is too much, lower the volume and lift more frequently. Find what works for you. You have four variables in your lifting toolbox: Frequency, Intensity, Volume, and Steroids. Since steroids are out of the question, this leaves us with our ability to manipulate frequency, intensity, and volume. If volume is too much, lower vol. and up intensity and frequency. If intensity is too much, lower that and up the other shit. Same goes for frequency. Find what works for you, dude.
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…
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Running a layout from forever so that days one and two cover 5s PRO for all 4 lifts and days three and four cover 10x5 for all lifts
Guys I get it, I can mess with the volume if I want, but I’m enjoying the program so I’m gonna eat some more. Besides, this is day two. There’s a good chance this program would work, but I’m not gonna know after day two anyways. Also, by variety I mostly meant eating more fruits than just bananas and more veg than just tomatoes and cabbage 
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Thought you meant variety in terms of exercises on your programs. Sorry, bud. Carry on making gainzzz 
Hahah no worries mate, although I was trying to figure out what you were getting at earlier 
Yea, I wasn’t sure what I was getting at either lol. . But what I meant was, don’t add a ton of new shit to the program you’re running. Stick with the basics and get mad strong.
5’s Week: Cycle 5
Volume Squat and Bench
Squat TM: 85kg
Bench TM: 60kg
Mobility:
- Spinal Decompression, T-Spine, Lats, Quads, Ankles and Shoulder Mobility
Warm-Up, Giant-Sets:
- 3x15 Band Face Pull-Aparts
- 1x20 Peterson Step-Ups (each leg)
- 1x25 X-Band Walks (each leg)
- 1x8 GHR’s
- Then, 5 Box Jumps and 5 Med Ball Chest Throws
Volume, Giant-Sets: Squat / Bench / YTW’s
- 35x5 / 25x5 / 5
- 42.5x5 / 30x5 / 5
- 50x5 / 35x5 / 5
- 55x10x5 / 40x10x5 / 10x5
Assistance, Giant-Sets:
- Seated DB Press: 30kg for 10, 10, 13
- Tate Side Bends: 50kg for 15, 15, 15
- Chin-Ups: 6, 6, 9
Time (Excluding Mobility):
1:05:33
Notes
- Giant-Sets for the main lifts are certainly tough, but I’m kind of enjoying them. I can definitely see that they’ll bring up conditioning pretty quick, which is cool.
Conditioning: HIIT
Bike Intervals
For conditioning I did 15 ten-second sprints, resting 30 seconds between sprints. Although I wanted to do some loaded conditioning (farmer’s carry, sprint, push-up, repeat) this still got tough quick.
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You need mass. Losing fat at your current size and body comp is going to be a very hard and very slow process, and will probably almost entirely negate any possibility of adding appreciable muscle.
Just looking at you, you’d probably want to go up to around 90 kg and THEN cut down. I’m not saying get to a sloppy 90 kg in three months or something. I mean add around half a kilo a week until you hit 90 kilos. Then stay there for a few months and THEN cut down slowly, because by that time you’ll actually have something to uncover. Right now, if you dropped a bunch fat you’d look like a junkie more than anything else. You definitely wouldn’t look like you lift.
I’m not trying to rag on you or anything, but I’m damn near certain I’m right about this. If you keep limiting your intake like you are, you’re probably not going to see much progress either in physique or strength.
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Honestly, I’d suggest you build up to squatting 3 plates while eating something similar to the plan outlined in that Simple Diet article and not paying all that much attention to food beyond that.
Your body comp will change a lot more than trying to diet all the time.
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So I guess that’s a resounding yes on building mass then @MarkKO @magick @duketheslaya @jfallon9 @Irishman92 (poor old @guineapig). Right now I’m on 2500cals daily, so I’ll try upping to 3000kcal and work from there.
Meals would be:
- 160g salmon, 1 cup Rice, 1 cup Orange Juice (Pre-WO)
- 4 eggs, 1 tbsp lard, 1 cup rice, 1 scoop whey (Post-WO)
- 4 meals of palm-sized portion of beef with 3/4 cup rice
There are veggies with every meal, just never tracked
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Btw dont worry so much about what you see in the mirror man ( fat gain etc) you’ve mentioned before that you gain fat easily. As long as you’re gaining mass and strength/ training hard and eating lots of good food you’ll be fine.
It sucks but you’re just not genetically predisposed to being lean. Same with me and lots of people, so you have to work a little harder then some people to look awesome. Build a foundation of mass, then one day uncover it and youl look better then you would have ever expected.
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Thanks for the kind words Duke, you’re always a big support for me (and others of course).
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No worries man. You do the same.