So what I got out of all that is that you are now overall more athletic. Your bench is still giving you issues and I didn’t miss any of your meets (yay)!
Whyyyyy did you ditch OH press!?! That’s freaking crazy. U seemed to be doing well with it last year and wasn’t it helping your bench even when you could only use DB’s?
Your still a beast mate but maybe stronglifts would play to your strengths better… Dunno if Oz even does stronglifts comps…
I found OHP wasn’t driving my bench well as I lost weight, so I relegated it to assistance. As long as I’m doing some for my shoulder health, I’m happy. I’m actually quite fond of pressing and better comparatively at it than bench so I can always focus on it later.
You mean Rippetoe’s little offshoot for his Starting Strength disciples? Holds no interest for me at all. If I switch from PL it’ll be to strongman or BB.
Oh shit I meant strongman!
So theoretically
Training Maximally as normal:
Weeks 1-4
Raw conventional DL, DE or similar raw squat after in the 25-50 rep slot
Equipped squat - TM as for raw, TM set pushed for reps, jokers pushed likewise
Weeks 5-8
Equipped sumo DL - TM as for raw, TM set pushed for reps, jokers pushed likewise, 25-50 squat slot equipped box squat or similar with DL stance
Raw squat
Similar could apply for bench with Slingshot
Weeks 1-4
Comp bench with Slingshot - TM set pushed for reps, jokers likewise
CGBP
Weeks 5-8
Comp bench normal
CGBP to 1/2 board - TM set pushed for reps, jokers likewise
Highly underrated method of the back ext! Safe and absolutely brutal for the posterior.
I’m having to use my imagination because I want to use back raises without added load to focus on the prehab side. When I couldn’t do as many I could just do basic ones. These are more fun though.
@MarkKO, do you realize that you could probably write a book once you reach your finish line (whatever that is for you)? You’re doing the exact same thing that many other authors and coaches have done. You’re following proven programs and tweaking them for your needs including auto-regulation. You’re dialing in your nutrition to cut excess body fat in a long term approach (instead of just crashing for a few months) while training for maximal strength. Sure, you’ve lost a bit of strength but you’ve been in a deficit for almost a year now.
Contrary to popular belief, the guys that we follow and study didn’t invent their programs. Strength training and bodybuilding haven’t changed much in the past few decades (the basic principles). If you don’t believe me then compare the original 5/3/1 to Bigger, Faster, Stronger. It’s still being run and sold as a popular program. It looks like Jim made some of his own tweaks such as the 90% TM but other than that the fundamental principles are nearly identical.
Your plan to reset your body fat set point and then change slowly over time is one of the most methodical and patient approaches I’ve ever seen anyone lay out. Most people (myself included) don’t think long term like that. If you wanted, I think you could find yourself coaching people who need to transform their body the way you have. Nice work, man!
@Frank_C thank you! That’s a whole lot of compliments.
I never really thought about that too much, but sure, helping other people do this would be pretty awesome. Down the track I may end up doing that.
Not sure where my finish point will be. There are a few things I want to achieve across a range of aspects (physique and performance mostly). I don’t think they’ll be a finish point as such, but when they’re all ticked off I’ll know I’ve done well.
I don’t think we’re wired in a way that has a finish line–maybe it’s more of a long series of check points.
You’re on fire with the wisdom right now.
Yes, that’s exactly how I look at it. I’ll take DL as an example for me: I’m confident I’ll get 660 lbs. However, I’m not sure I’ll get 700 lbs. I think I’ve got a shot, but I’m not dead sure. Once I reach 660 lbs I’ll keep working to reach 700 lbs is all I know.
I think if there is a more notable checkpoint it’ll be when I start being more concerned about getting others to go beyond what I have. I’ll still work hard to progress myself but because I’ll be at a stage where progress is geologically slow I’ll want to see others pushing beyond me.
Woke at 182.6 lbs. Still tired, but I’ll be taking it nice and easy today.
Decided to have a carb/junk load. Haven’t had one in ages. After much consideration I went for:
Hazelnut Snickers
Regular Snickers
Licorice all sorts
Marshmallows
Got through the snickers, most of the licorice and a few marshmallows. Very enjoyable, but that’ll do me junk wise for another long time. Got about 350 calories left, which should be pretty much just protein. Even if I go a bit over just today I’m not too worried.
Did some shopping at Liftiglarge. Two Slingshot Compression Cuffs 2.0 as my elbow sleeves are feeling very loose and my elbows are behaving well; Titan DL slippers because socked DL feels so damn good; and, um, single ply Centurion boxer briefs.
I saw a Donnie Thomson post a while back: raw lifters should train equipped and vice versa. Then over the last week it clicked how it could work:
Haven’t eaten since junk load (admittedly included two scoops of whey in it) and I’m shocked at how not hungry I am. I’m taking that as an indication my body needed the sugar.
I’ll do protein only dinner (there’s some lamb forequarter chops left over I’ll trim the fat off) and then I’ll man up and have a few serves of my foul tasting unflavoured BCAAs to round off protein intake within the target.
Pro tip one: unflavoured BCAAs may be unflavoured but they taste absolutely foul
Pro tip two: if you try to make up equivalent protein with a ridiculous amount of serves of aforesaid unflavoured BCAAs in one hit you will first feel very, very nauseous because of the sheer water volume, then get bloated AF and then most likely experience a rapid exit of these BCAAs in a less than pleasant manner
Pro tip three: just use fucking protein powder in water to make up your protein, even if it means a few extra calories
So yeah, went up to about 2650 calories today after the BCAA fiasco courtesy of two scoops of whey in water which is what I should have done in the first place.
We live and learn. The burned arse teaches best.
Lol, I shouldn’t laugh but I had images of bcaa’s exploding out of you!!!
I laughed. No harm done I don’t think, and a lesson learned.
Agreed! Also creatine is horrible to
Is it monohydrate? Mine doesn’t taste of anything. On off days where I don’t drink it during my workout I just pour a scoop in my mouth and have some water.