Are you asking if the AMRAP should be 70-75%? If so, you can do that, but recognize that the more intensity for a set that’s intended to be higher rep will bring a lot of fatigue. Certainly try it, but just be cognizant of that
Not really. I’d just say think of it in the bigger picture than just that one session. How does it fit in with current goals? How does it fit in with the remaining volume? Are there any considerations that could make this a bad training choice i.e. stress, low sleep, poor diet, etc? So for example, if I’m in a higher volume block I’d push an AMRAP in the 69-70% range. If I’m in a strength block I’d go 70-80%. I doubt I’d ever go over 80% because that’s a recipe for injury imo
long term goal is to keep improving my strength in my main lifts. i have been happy with the slow burn of my 5/3/1. i do a lot fewer working sets with 5/3/1 than i had with other programs, and other than adding the drop sets after my first block haven’t changed much at all. i think it wouldn’t hurt, but it’s not going to drastically improve my results either.
Thinking about it more, an AMRAP would be a good way to add volume to the low volume structure of 5/3/1
How do y’all decide when to cut vs bulk? Is it strictly a body fat percentage decision? I’m kinda stuck where I’m not sure whether to bulk a bit more or whether I should cut now so my cut later doesn’t have to last forever because I’ve gotten too much fat. Do you usually do a period of maintenance in between or go straight from bulk to cut to bulk etc?
assume it matters what your end goal is I’m a newbie as far as dieting and failing my first cut(13 pounds in 8 weeks was too much) but maintenance periods seem necessary Cut then maintenance for a while then another cut. Not gonna do any bulking as I want lean muscle and currently thick Granted I got hammered last night but have cleaned up my diet a lot.
by no means am I am expert here. but from my experience, been lifting steady for a few years, I made the mistake of cycling between bulk and cut way too much. I think it really hurt my growth. since the pandemic and the investment we’ve made in the home gym, I just came to realize that I just need to eat a surplus and lift heavy. I have no plan on cutting for at least a 18 mos, maybe even longer. Plus, I like the focus it gives me.
Appreciate the feedback. Part of my concern is that I cut and lose more muscle than I’m expecting and almost end up back where I was. The literature seems like as long as you eat enough protein and lift then you will tend to lose mostly fat in a cut and retain muscle, as long as your caloric deficit isn’t ridiculous and too fast. But obviously I’m still a novice and don’t have any experience with this.
All comes back to what's the goal. My goal is strength and only "cut" when I need to make sure I make weight for a comp. Most folks who aren't competing in bodybuilding or powerlifting aren't going to fluctuate THAT much. So my completely meaningless opinion is to not truly "cut" unless you have an event you really want to look good naked for, unless you are competing.
this this this this this this this if strength is the goal then most people need to stay in a small surplus (~250-300cals a day) for 80% of the year
This. I tore my bicep due to cutting insane. Whatever your cut is don’t run it for a prolonged period.
Even with PEDs, have no idea how guys like Jamal deadlift like 3x a week. Rouska seems to have a crazy schedule too
Been binge watching old WSM over the weekend and crazy how many titles have gone down to close mistakes. Stoltman dropped an anvil on a loading race or he probably wins this year, Shaw had a sandbag fall off or he could have had another, Derek Poundstone missed a title on atlas stones by like an inch. Thor doesn’t wear a squat suit in 2014 and bombs the event and loses by half a point Also has given me a new appreciation for the monster Shaw was and how fucking crazy Mariusz was though he won a bunch of his titles when strongman was split /nobodycares besides hoos maybe I also did deficit/paused deadlifts from a sand dune today. Not exactly sure why. Sometimes I just hate myself
i was not aware of strongman at the time, so very much taking from revisionist takes on the internet and youtube, but the Brick Run in 1990 that cost OD Wilson a title blows my mind. there is a video of Eddie Hall's where he's coaching Andrea Thompson on some strongman events and it really blew my mind how he had broken down events to the smallest detail in an effort to make up time. nick best is another guy who is an encyclopedia of technique for strongman. Spoiler
2nd PT appointment was last night and my shoulder is pretty much 100%. Benched with 0 pain Wednesday. Julius Maddox has been put on notice
I’m not sure what’s going on with yours, but mine was completely due to mobility and limited ROM. Warning my shoulder up through complete protraction and retraction with a few rotation exercises got me right
Straight to PT. I need there most likely wasn’t structural damage that would need any procedure to repair. My PT is an Olympic lifter so I knew his response wouldn’t be like a typical doc’s “JuSt StOp LiFtInG”.
Ok guys, so I’ve launched phase 1 of my web project. Would love for y’all to check it out and let me know what you think. What started this was me getting asked the same types of questions all the time on social, etc... “what’s the best power bar?” “Looking for a multipurpose bar with center knurl and under $350?” Etc... I’m always happy to help but it got me thinking, what if I can create a system that takes people down a path and generates a list of options just for them? So 18 months ago I started building this. It has taken hundreds of hours and I’m really happy to finally launch it. This is actually one of the reasons I left my job - I knew it would take me another 18 months to get it there. So right now I’ve launched with bars... traditional and specialty. I have benches, plates, and racks, built out too, but need to generate the actual content before launching. Those will come in phases starting probably in 2 weeks. Y’all are legit the first ones to see it other than a couple of buddies and my wife. Please play around with it if you have time. Mobile and desktop if you can. Desktop is of course the optimal viewing experience. A few things to note: - I have different tiers of content at the moment. This was by design to see how google views certain things. I’ll eventually make it all the same format once I land on the right one. - when you get to the results, you can continue filtering. - I still need to add a few cosmetic things as well as my own review if I have done one. That will be complete in the next couple of days. - this is an ever growing list. I don’t have every bar in the universe on there, nor will I. That said, this is a starting place that I’ll add to on an ongoing basis. Otherwise, the bones are there. I’d love your feedback. Is this a cool idea, does it work, etc... HTTPS://www.garagegymlab.com/surveys
Like the setup for the site, and the setup you have in your garage (thought mine was nice, before seeing this). Obviously, it will be great to build your personal gym out and be capable of writing basically all of it off. You are either hitting this at the exact best time (as demand is still there, and SO MANY people looked into setting their personal gyms up over the past year), or slightly too late. Pulling for you. Make it happen!
Would be nice to somehow incorporate finding used specialty equipment and linking it to the site, or maybe have a forum where people can communicate and sell specialty items.
Hit a 20# conventional PR today even after doing 45 minutes of cardio hours earlier. Last warmup was 475 and original plan was 510 for 5# PR but was doing 50# jumps every time so went for it. My bench is not progressing at all with added/harder cardio but very pleased. Now to get rid of my fupa
Just wanna say, this process is legit. I just ran through it and the attention to detail he puts into the bar reviews and details is top notch. Can’t recommend using his site enough
One thing hensleya neglectfully left off his Rogue Ohio Power Bar review is that 970lbs on the bar will bend the bar in the rack. I just seent it with my own 2 eyes.
I’m mostly joking. It didn’t bend bend but there was definitely an arc to it haha When Ray squatted over a grand it arc’d a bit too
You used to have to have compete multi ply to squat 500kgs/1,102lbs. You used to have a bench shirt to bench 782. You unseeded a miracle in a deadlift suit to pull over 900. Now that’s being done raw.
Haack kinda did what you expected based on his training lifts. Dan Bell PRing everything and making it look incredibly easy is wild. Petras destroyed his record and he beat his by a wider margin, wtf. Have thought that Eddie Hall 2016-2017 and Thor of last couple years were probably the strongest humans that ever lived but he's making his case.
brianny terry pulling 585 at 165. ffs i'd have to drop 50 or more pounds for my lifts to compete with the ladies division.
Land mine hacksquat might be my new favorite accessory exercise. All the muscle activation with hardly any weight and almost no stress on knees and lower back. /dear diary
i might fuck around with these when i get tired of the goblets i'm doing. which is now, forever, and always tired of the goblets i'm doing.