Nunya's Only Talking About Lifting Thread (even dumbasses can join)

My other things correctly I assume you mean adequate diet and rest?

 

I bought some 20lb dumb bells so I could do more stuff. I only had a 40lb one. I pulled a bicep while working on some new lifts. Not too bad. But, it seemed like the perfect time to try that burst training for some cardio.

So, I ran up stairs. This is convenient because I already park on the top floor of casino parking garages several times a week. Did 3 40-45 second runs and I was done. I think my legs were still a bit spent from super slow squats 2 days earlier. But, I was happy to not puke or anything. I've always had terrible cardio, even as a skinny and fairly active yoot. I also fucking hate cardio, so no way in hell was I ever gonna be a guy who just runs for miles. But I have no problem torturing myself for short periods. Didn't really mind this much at all.

 

Go up in weight every workout for a few months, not going to go on forever like that.

I made some rings out of chains, each weighing .625 pounds so I can make micro-increases these days.

 

Watch the smoothies, imo. Depending on what you're putting in them. "Juicing" is in general a pretty bad idea, especially for weight loss, you're basically keeping all the sugars and losing the fiber. You end up having a bigger insulin response.

The thing that worked the absolute best for me is when I started weighing and counting my food EXACTLY. Its kind of a PITA, but if you run that through the spreadsheet I posted earlier in this thread, you should know within a few weeks EXACTLY the amount of calories that you need to maintain at. Pretty impossible to do it while dining out, but it gives you tons of flexibility there to know where you're at.

If you use one of the online TDEE calculators, you can get some ridiculously large numbers. My #s are actually about a thousand less than what they suggest.

 

Also, as a Diamond member you have access to the gyms at all the CET properties. They're not gold's gym but they have everything you need and aren't usually very busy.

 

I just started out last week. I sort of tested myself out a little bit. I was pretty comfortable doing 5x5 on the bench for about 135 pounds. I did 5x5 with 65 pounds squatting. I did 95 pounds deadlifting. I used to lift a lot but mostly for size gain, so therefore around 8-12 reps. It has been some years since I have lifted consistently. Saying I began starting strength, roughy where do you think I can be in 1,3,6 months? Ballpark. I'm 33 and healthy.

 

30-50 lbs more on bench
2-3x on squats and deads (depending on genes).

 

That's in six months? I'm going to rest up and see how well I do then. I have only messed around with deadlifts and squats once in recent years. I have been working a lot lately and I haven't been living very clean in my spare time. I want to see where I am well rested.

 

6 to 12 months.

Try this program:
https://www.lift.net/workout-routines/ed-coan-deadlift-routine/

This could add 100 lbs to deads and Squats.

 

Why would you even post that at this point?

 

Why not?

He's been lifting for a year.

 

I don't want to turn this in to a internet feud but either I'm missing something or this program couldn't be further from being adequate for him.
Here's how I understood mmaed: He used to lift a little in the past and now he tried himself out in the 5x5 scheme and was comfortable with doing Bench 135 lbs, Squat 65 lbs, 95 lb DL.
Where am I missing something about him being an experienced lifter on a plateau or wanting to compete - anything that justifies posting a meet-prep program. Did he post something like that earlier and I missed it?

 

As someone who's trained hundreds of people over the last 20 years, he can do this program no problem.

It's not that extreme.

This program will work for beginner, novice or advanced lifters.

He will make massive, massive gains guaranteed if he eats well and rests.

One of best things anyone can do early in their lifting career is massive volume. It's the best way to make the nervous system stronger.

 

Gotta agree with Moretti that seems like a pretty advanced program. Never even heard of a "power shrug"

 

When I started, my 1 rep max bench was 130. Within 6 months I was doing 5x5 for 155 pounds. Right now I'm doing 5x5 for 185 lbs.

But, dont' worry about where you should be, just worry about trying to constantly improve. And worry about form, form, form. Especially if you're lifting alone. 5x5 is heavy and very taxing on your body, easy to start getting lazy.

Also, don't do 5x5 on deads. Do a million warmups ramping you way up, and do 1 set at max.

 

Best piece of advice I ever got about lifting was this: In every lift fill your tummy up with air without extending your gut. Think of your insides as an empty propane tank. Now you have to fill it up. But when you fill a propane tank it doesn't expand, it just fills.

This will really support your spine and keep it in proper alignment.

 

That's genius. I am legitimately impressed. Also, are there any specific form videos you would recommend?