for the squatting you much have a serious imbalance in thigh musculature, ie weak “teardrops” this is very important to fix, the squat is numero uno priority in strength training.
as for the diet, he doesn’t need like 5000 cals a day to start, aim for 3000 first. Once that becomes easy to do, add another 500. get used to treating meals as like “modules” of energy wher you will have a common set of like 10 - 15 or so different meals that you know the basic caloric content of and can easily consume and produce, I found it was easier to think of it in terms of a video game/RPG.
sorry man i just realized its annoying ot get bombarded by so much info, this is just what worked for me, i am by no means big (5"10 170)
but i know how to gain more if i want, just gotta stay under 77kg for Oly lifting.
honestly just read John Berardi, hes a friggen genius
[quote]schultzie wrote:
for the squatting you much have a serious imbalance in thigh musculature, ie weak “teardrops” this is very important to fix, the squat is numero uno priority in strength training.
[/quote]
Good point.
In a deep squat (below parallel) the 3 main heads of the quad are at a disadvantage and a lot of the work falls to the VMO (the teardrop muscle). Doing more ATG squats will strengthen this and the weight will come up close to what you were squatting to parallel. It will also add stability to your knees.
Wait - you’re lifting four days in a row, and lift twice on two of those days? And you recently did 3 workouts in one day? It’s going to be tough to progress at all on that schedule.
Ok, thanks stu and schultzie for the info and advice. I knew i had an imbalance, just not what the specifics were. and i’ll try to follow your diet advice shultz.
Horatio, i lift all the times my damn highschool weightroom is open, i dont have a lot of choice. I work different core lifts each day to avoid overtraining, and the 2 a days i fill one of the sessions with a lot of fluff, to work the supplementary muscles. The 3 workouts in a day was for a specific reason, being that I wasnt going to lift again for at least 3 days, so my CNS would have time to recover. it’s not like i did bench or squat every day every session, i know enough to evenly distribute a workout so i dont have a week of recovery after every 4 days.
Today:
LAt pulldowns 8x90 8x90 8x 115
Bench: 6x95 6x105 5x115 2x 125
Hang Clean 4x4 with 115 lbs. not used to these, a tough lift.
DB incline bench. 8x50 8x60 8x70
DB rows 45x8 each arm 50 x8 each arm 55x8 each arm
Skull crushers 2x10x35 lbs 1x10x55 lbs
Stair runs, 6 flights of 10 stairs, straight up each stair 2x, sideshuffle left each stair 2x, sideshuffle right each stair 2x.
I’d like to see a complete week’s log. Your ‘pyramiding’ is weird - you seem to leave a lot in reserve, or tired yourself out before hitting a nice work set. At any rate, I’d skip the 2Xdays. At your level, you’re convincing your body prepare for endurance rather than convincing it that it’s OK to put on muscle. You seem to have great drive - it just seems like it could be put to better use.
His pyramiding is actually ramping. Bill Starr uses it in his intermediate program. It’s main benifit is in building conditioning. It enables a decent amount of volume with some limit strength development and still allows reasonable recovery and hence allows higher frequency. I would rather see him do it right though:
I agree with you that 2/day is way too high a frequency and the OP will do better cutting back to every second day.
Ok, i’ll cut the 2 a days. I’d already read that bill starr’s 5x5 article, but i read it again to make sure i didnt miss anything. i’ll try to do more 5x5.
Today:
Pullups: 10 unweighted
8 +5lbs
6 +10lbs
4 +15lbs
2 +20lbs
push jerk(first time trying)
10x45 (to get form down)
3x85
3x95
3x105
3x115
Straight Leg Deads
10x135
3x185
1x225 (trying to find max), could do more, but had to finish other lifts
Hang Cleans 2x4x115 - i think i might be a little sore from these.
just keep giving me advice, i’ll try to take it all into stride.
[quote]Blaze_108 wrote:
Today:
LAt pulldowns 8x90 8x90 8x 115
Bench: 6x95 6x105 5x115 2x 125
Hang Clean 4x4 with 115 lbs. not used to these, a tough lift.
DB incline bench. 8x50 8x60 8x70
DB rows 45x8 each arm 50 x8 each arm 55x8 each arm
Skull crushers 2x10x35 lbs 1x10x55 lbs
Stair runs, 6 flights of 10 stairs, straight up each stair 2x, sideshuffle left each stair 2x, sideshuffle right each stair 2x.[/quote]
How are you only managing 2 reps at 125 on the flat bench but hittin’ 70 pound dumbbells for 8 on an incline? Is that 2 35s?
[quote]stuward wrote:
His pyramiding is actually ramping. Bill Starr uses it in his intermediate program. It’s main benifit is in building conditioning. It enables a decent amount of volume with some limit strength development and still allows reasonable recovery and hence allows higher frequency. I would rather see him do it right though:
I agree with you that 2/day is way too high a frequency and the OP will do better cutting back to every second day.
[/quote]
Totally agree that it’s a valid approach - I meant to say he was doing it in a strange way. Also, it would be easier to judge in the context of a full week’s lifting.
Also, OP, if you could describe your workout in the context of what you do in a week, that would be great. Posting a log is cool, but I don’t feel like matching up dates w/days of the week.