FitnessBore - 2018 edition

[Mupepe]

I'm getting really damn close to doing a reset on my lifts it seems like.  But it's not the actual 5/3/1 week that gets me, it's week 2 (3 rep).  This next cycle will probably be my last that I get everything.  It's not bad though.  I've gone 9 cycles without a reset on any lift.

[Mupepe]

Hell yeah.  Deload week is when I evaluate my form.  He's also quoted somewhere as saying that if you want to push your assistance exercises then deload week is the time to do it.  The program works great though and I don't plan on switching anytime soon.  I might move back to regular 5/3/1 since i'm on the BBB template right now, but with steady progress like this I don't really plan on going to anything else.

[Mupepe]

Well the BBB template makes you do 5x10@50% of the compound lift after you finish your 5/3/1 for the day.  So for squat day with a 90% 1RM of 300 you would follow your normal 5/3/1 sets with 5x10@150 lbs.  Then you choose one assistance exercise and do 5x10 of that.  For example, mine is leg curls.  I would advise against any other assistance (so does Wendler).  This will REALLY kick your ass after a 3 or so cycles on it.  There's even a challenge where week 1 you do it at 50%, week 2 at 60% and week 3 at 70%.  I can't do that shit.

This site has a few of the different 5/3/1 templates:
http://www.strstd.com/

[chronovore]

The Kinect Nike+ game is pretty awesome. It's almost entirely cardio, with minimal weight work, but that's pretty reasonable, considering the format. And I don't have any dumbbells at home yet.

[Oblivion]

Woo! Had a surprisingly good workout today!

For the past two workouts, there was still a lot of pain in my legs (sharp kind),  so I took it easy on the squats. I wasn't planning on doing any today, but against my better judgement, I decided to go ahead and do it anyway. While I didn't break my former record, I was able to match it at 110 lbs. Though I couldn't go beyond that. Still, I was happy cause I couldn't even do that much just a few days ago.

I managed to increase my bench press to 95 lbs. Now this was great because after the first set, it was clear that this was gonna be a pain. When I was on rep 2 for set 2, I thought I was gonna collapse right then and there, but for some reason I went ahead and persevered, and managed to succeed! Felt fucking awesome.

I also increased my dead lifts to 95 lbs. as well. Speaking of which, I think this is currently my new favorite exercise. My forearms feel like they're on fire. Feels good, brah.

[Rman]

Since the gym was empty today and it's as good as any other day to spite gym etiquette, here is a picture from the beginning of my workout today...

(Image removed from quote.)

Man, Mupepe.  It's like a different person.

[Boogie]

Ran a 29:15 5K today. Shame me, Bore.

I ran a 25:30 5k last week.  Consider yourself shamed.


Also, got a jiu-jitsu tourney today.  First time competing as a purple belt, hope I don't get squashed.  Wish me luck, bros!

[Mupepe]

Thanks, rman!

I ran 4 miles in 33 minutes yesterday. It was part of the training for the "Olympic" competition at my job next month. I was pretty proud of that time. I was nearly dead though. If it wasn't for my teammates watching me I would have slowed down for sure. Amazing what pride can do.

on another note regarding the olympic competition, I am kinda pissed. Apparently the strategy portion of it means "how can you weasel out of exercise?". For example if the instructions say to run a mile holding 35 lbs it is completely acceptable to write "35 lbs" on a sheet of paper and run a mile carrying it. Son of a bitch.

[Boogie]

Welp, I got squashed 

[Mupepe]

But your time per mile is faster than mine haha

[Mupepe]

Welp, may not have to reset after all.  Easily got 5 reps at 270 for squats today.  I failed pretty miserably going for 5 @ 275 last cycle.  The 5 sets of 10 @ 160 that followed fucking destroyed me today though.  Christ.

[BlueTsunami]

Starting 5/3/1 I've finally seen the light and want to get strong instead of focusing on aesthetics

[BlueTsunami]

Its actually been working but I be been crawling forward in regards to strength gains. OH WAIT, YOU MOTHAFUCKA.

[Boogie]

But your time per mile is faster than mine haha

I meant I got squashed at my jiu-jitsu tournament.

24:22 5k today.

[Mupepe]

But your time per mile is faster than mine haha

I meant I got squashed at my jiu-jitsu tournament.

24:22 5k today.

Ah.  I'd let you squash me, bro 

Starting 5/3/1 I've finally seen the light and want to get strong instead of focusing on aesthetics

The good thing about training for strength is that if you keep your diet in check then aesthetics naturally comes with it.   Welcome to the dark side!

[chronovore]

Thanks, rman!

I ran 4 miles in 33 minutes yesterday. It was part of the training for the "Olympic" competition at my job next month. I was pretty proud of that time. I was nearly dead though. If it wasn't for my teammates watching me I would have slowed down for sure. Amazing what pride can do.

on another note regarding the olympic competition, I am kinda pissed. Apparently the strategy portion of it means "how can you weasel out of exercise?". For example if the instructions say to run a mile holding 35 lbs it is completely acceptable to write "35 lbs" on a sheet of paper and run a mile carrying it. Son of a bitch.

Hopefully, if there's prize money or compensation of some other kind offered, people who used that technique will receive a piece of paper with "prize money" or "just compensation" written on it.

[Steve Contra]

Ran a 29:15 5K today. Shame me, Bore.

[Steve Contra]

I actually can't run a fast 5k anymore since I tore my knee up

[Mupepe]

Thanks, rman!

I ran 4 miles in 33 minutes yesterday. It was part of the training for the "Olympic" competition at my job next month. I was pretty proud of that time. I was nearly dead though. If it wasn't for my teammates watching me I would have slowed down for sure. Amazing what pride can do.

on another note regarding the olympic competition, I am kinda pissed. Apparently the strategy portion of it means "how can you weasel out of exercise?". For example if the instructions say to run a mile holding 35 lbs it is completely acceptable to write "35 lbs" on a sheet of paper and run a mile carrying it. Son of a bitch.

Hopefully, if there's prize money or compensation of some other kind offered, people who used that technique will receive a piece of paper with "prize money" or "just compensation" written on it.

no prize money. Just a chance to shake hands with the CEO, bragging rights and choose a charity that gets $25k. Everyone I have talked to lost all enthusiasm after finding that shit out. I would drop out, but at this point that would look really bad. It just feels like a bait and switch move to get people to sign up.

[chronovore]

Tell them you're going to run while carrying a car, and then hold a Hot Wheel toy while you make with the feet feat.

[Smooth Groove]

I finally did a muscle up today after trying for 3 weeks

I didn't think I would be able to do it at 200lbs (175 before bulking for a year)

I'm not even sure how I got up there for that one successful try, I was just shrugging and swinging and suddenly I was high enough to finish the movement with a dip-like push

[nudemacusers]

hah, I know that dude. was stationed at the last base we were at. cool guy.

and yes, he's a giant mass of muscle.

[nudemacusers]

I can't tell if you're mocking me or not  but he's pretty averagely tall, 5'9"-10" or so? I remember talking to a friend at a party a couple years ago about starting to lift and my friend pointed him out, saying he benched like 400+ or something ridiculous.

[nudemacusers]

ah, I didn't know that. dude lifts like quadruple what I do 

[Mupepe]

Got 5x285 today on squats.  Don't know what happened, but last 5/3/1 cycle I failed on my 4th rep @ 275.  God I love this program.

I also finally started adding pullups in between sets like Wendler suggests.  FUCK.  My lats are so sore.  I only do 2 or 3 after a set here and there but for example I did 6 sets of 3 pullups and my lats feel destroyed.  I started it the week before last and it has already made a pretty big impact on my pullup progression.

[nudemacusers]

speaking of pullups, I'm now pretty consistent at 5 sets/reps with 30 extra pounds. I also need to get heavier plates for my deadlifts/etc, I'm using them all heh. dat feel.

[nudemacusers]

oh yeah, and in an effort to cut some of this dadfat and become a lean mean dilf machine, I've been doing zero or very very low carb intake for the last couple of weeks. at first it kinda sucked, since I'm a bread dude and I felt tired for a few days (kind of a spacey feeling in my head, but not distractingly so). After about 4-5 days that went away completely. Oddly, I had some breakfast pastries yesterday, and they made me feel kinda sick and bloated in a hopped up on sugar snacks kind of way.

The change has been pretty noticeable too, I'm a bit slimmer (not really measuring anything yet), and I don't really feel tired at all, nor am I counting my caloric intake. I just eat green shit and meat.

[Mupepe]

that's how my diet basically is, except for 8 hours a week I get to eat whatever the fuck i want.  I found for long term it works a lot better with carb refeed day.  Basically Carb Nite Solution.  Plus, you get a night to basically pig out.  win/win!

[nudemacusers]

yeah I had some pizza and beer the other night, and the interesting thing is that I felt satiated much sooner than I would have in the past.

[Mupepe]

I'm the opposite on my carb nights.  I end up going nuts and I can't get satisfied until my stomach feels like it's going to burst and I feel sick.

[nudemacusers]

haha well in day four or five I had a total carb meltdown and ate a bunch of cheezits at like 2 in the morning. felt like a gross animal. weird how quickly that craving has diminished for me. I might eat a little daily bread and there when I get to my dilf machine status, but I don't know if I even really want to, you feel me?

[Mupepe]

Haha  Yeah, I get you.  I feel like that most of the time.  But every once in a while I have a bad craving and if I indulge just a little bit I turn into an animal.

[Mupepe]

Dat thread

Is that a true story?

[Mupepe]

So what were your fitness goals by the way?

[El Babua]

Well...Can you put the bar down safely?

[El Babua]

The gym I train at (LA Fitness) only has iron plates so I had to make due with that. Still gotta raise the bar using plates grounded on each end cause my weak ass can't handle a 45 yet (and because I fucked my back up squatting 3 months ago). -_-

Shit, platforms and bumper plates. Would love to go to a gym that isn't a giant hamster wheel, or filled with a bunch of ignorant ass trainers. But they're few and far between in South Florida.

[Smooth Groove]

How much was the idiot trying to bench?

[Mupepe]

Should have told him 225 is bitch weight.

[Flannel Boy]

6.70 km
39:17

 

[Boogie]

6.70 km
39:17

 

Why the long face?  I mean, that's not great, but it's basically The Business' pace, apparently.

[Oblivion]

Great video on using your lats in the deadlift from a guy who can pull 715 for reps:

So it's okay to arch your back when your going down?

[chronovore]

Yeah, happened yesterday. I came home so angry that I made my protein shake, drank it, then immediately made a Vesper martini and kept drinking until bed time. I even skipped a concert I wanted to go to. But look at the bright side: it created that thread. My terrible experience brought entertainment to literally tens of people.

I think the biggest problem is that you were trying to be clever and get him to admit that he didn't know how to drop the weight, and he was not taking the bait. You were passive aggressively trying to get him to admit that he didn't know what he was doing, and that wasn't going to happen. At that point, you could just say, "I know the answer, I'm asking if you know it, and so far you are just being evasive -- meaning you don't know."

But, yeah, when the guy is still harassing you after you'd clearly stated you didn't want to talk, the douche is lucky that you didn't escalate.

[Groogrux]

You should have asked him if he could bench two plates.

[chronovore]

Also, if there had been a gym attendant, you could invite the gymbro to to discuss with the attendant whether or not you were making a mistake, because you were going to continue working out in this manner unless someone with actual authority objected.

[chronovore]

I don't know what that means; does that mean you were dropping from above the waist?

The other guy was still a troll though.

[Mr. Gundam]

Running a half marathon on Sunday. It's sponsored by The Biggest Loser, but it was only $35 which is ridiculously cheap.

http://www.walkjogrun.net/routes/current_route.cfm?rid=5EA1A249-AED1-88B4-96471D15D7DDDBE9

[Mr. Gundam]

Sweet. I'm used to paying $85-$100 on half marathons, so when I heard it was only $35 I signed up immediately.

I have a feeling that the vibe of this one will be very different from the ones I've done in this past. Lots of motivational rhetoric, the time limit is crazy long, etc.

[Flannel Boy]

8.32 km
44:14

[Flannel Boy]

Only six pull ups? Pussies.

[Smooth Groove]

Only six pull ups? Pussies.

Tell me about it. They grade a little stricter than you might be used to, though.

Do clavicles have to be above the bar?

6 like that isn't easy for heavier dudes

[chronovore]

Down to 91.1 kg as of yesterday, having started... um, some months ago?... at 98+ kg. I'm pretty stoked.

I think I'm going to drop my gym membership, as it's ¥5000 per month, and I am working out more frequently at home using the Kinect Nike + Training more frequently.

I'd been to the gym 24 times in 60 days before buying the game, but now I'm working out 3 or 4 times a week in Nike's game (about 24 times in 60 days) and have only been to the gym 6 times in the last 60. I'm going to need to buy just a few weights though, to supplement the isometric stuff.

[Mupepe]

Only six pull ups? Pussies.

Tell me about it. They grade a little stricter than you might be used to, though.

Do clavicles have to be above the bar?

6 like that isn't easy for heavier dudes

Is for me

[Mr. Gundam]

13.11 miles in 2:28 and that was miserable. Time to start doing cardio again.

That's not bad at all! Good job.

[Mupepe]

Its impressive to me! I ran 4 miles again yesterday and felt like I was going to die.

[Smooth Groove]

Yeah, biz, just the fact that you could run for that long is impressive for someone with your strength levels

[Smooth Groove]

Your deadlift would probably go up just from not doing it for awhile

I find DL a really hard lift to measure accurately

Some days, I can pound reps of 335-355 like nothing but sometimes I can barely do 1 rep of 315

I think it has more to do with CNS fatigue than muscular fatigue

[Smooth Groove]

Does 1000 only count if you do it on the same day?

I'm very close but I'm not sure about hitting all my maxes on the same day, except maybe for the squat

[Mupepe]

I could totally do same week, but I'd still be like 30 lbs short.  I got 3 at 240 today on 5/3/1 this week for bench press (I got 2 at 235 last cycle).  That should be around 270 on 1RM.    I did 350 this week on squat and deadlift this week.  I could probably do more on deadlift but my form would probably suffer. 

[Steve Contra]

I really appreciate it, guys. Funny how insecure the fitness-minded can be (see any thread on Bodybuilding.com's Misc sub forum).

If I tell you my wife can beat your time by 40 minutes in her sleep will that motivate you? 

[Flannel Boy]

47:05
8.71 km