Essential Random Gym Thoughts Revisited...

[The ADD]

TBF, the upper body day (yesterday) was the quicker day and since this is my first week running the program I’m establishing a baseline so I didn’t run some of my usual numbers e.g 235lbs on the flat bench press. I’m not gonna modify the plan, more so an observation. Like I said, I’m sticking with the plan for the next 8 weeks.

And yea man, 100% natty. I won’t even touch that Powda

Good looks on posting that FAQ, need something like that.

And on the left arm, yea, I just feel my right arm doing more work, but like you said, we all have some strength imbalances e.g. my left calf is a bit more developed than my right and it makes sense because when I sprint, I tend to take-off with my left foot. So over the years the left has been more developed.

No IR for me though I’m going with pro’s advice and running this plan as is

 

[trap101-ETHout-Allegri-In]

Birthday squat day was good.... nothing but the muscles doing the work.... no joint stress, back stress, none of it....... feeling better than i did at 27 and im 12 yrs older than that...... only issue is im a weak ass bytch nikka right now wit the weight I'm pushing..... gotta respect the process right?? ​

 

[Son Goku]

Birthday squat day was good.... nothing but the muscles doing the work.... no joint stress, back stress, none of it....... feeling better than i did at 27 and im 12 yrs older than that...... only issue is im a weak ass bytch nikka right now wit the weight I'm pushing..... gotta respect the process right?? ​

Happy Name Day and good looks for making changes for the better.


As for respecting the process, nah, not really. If you're "respecting the process" you probably aren't training correctly for the goal at hand.

Your strength numbers are purely a function of:

• your training age (how long have you trained)
• your training protocols (how do you train)
• your neuromuscular coordination (how adept are you at using the muscle you have)
• and to a lesser extent your size

That's it.


Most folks that put up weak numbers do so because they either don't care about numbers or they don't realize strength is a skill: you must practice being strong in order to be strong.

If your programming is not designed with the number one priority of getting your numbers up, you low-key lost (in this situation). How the hell are your numbers gonna go up if your intensity requirements are high enough to elicit strength gains?



If your numbers are lacking all you have to do is keep training, stay healthy, and practice being strong. You ever hear of farmer strength? Well them hay-baling motherfukkers practice being strong doing chores and work around the farm. Powerlifters? Oly lifters? They practice being strong for their sports.


There are multiple ways to practice being stronger, but some are more efficient than others. Doing sets of 10 on bench won't help your 1RM as much as heavy doubles, singles, and triples. (Specificity)


So now the question is what are you gonna do about it?

 

[Son Goku]

Glorious leg day already in the books

The reps in the rack next to me………not glorious

Welcome to my world.

 

[The ADD]

Welcome to my world.

This morning was something two guys start with warm-up not at parallel and they working upwards to 255 and 295 respectively. #ForWhy

 

[Son Goku]

This morning was something two guys start with warm-up not at parallel and they working upwards to 255 and 295 respectively. #ForWhy

Not just imagine if every day was a leg day.


Yeah.

 

[The ADD]

Not just imagine if every day was a leg day.


Yeah.

No bueno

The older cats in the gym I kind of get. These dudes were “younger” and should realize they are doing the same weights and seeing zero improvements

 

[Son Goku]

No bueno

The older cats in the gym I kind of get. These dudes were “younger” and should realize they are doing the same weights and seeing zero improvements

Lack self-critiquing skills, brehs.

 

[Gully Bull]

No bueno

The older cats in the gym I kind of get. These dudes were “younger” and should realize they are doing the same weights and seeing zero improvements

Someone at my gym started off very chubby. Started putting more time in the gym, started seeing some gains then fell off. Now he is starting to look like his old self along with a 315 1/8 depth back squat

 

[Son Goku]

Someone at my gym started off very chubby. Started putting more time in the gym, started seeing some gains then fell off. Now he is starting to look like his old self along with a 315 1/8 depth back squat

Tell that man @The Butcher said he's p*ssy.


Then tell him to grab a lap.

 

[trap101-ETHout-Allegri-In]

Happy Name Day and good looks for making changes for the better.


As for respecting the process, nah, not really. If you're "respecting the process" you probably aren't training correctly for the goal at hand.

Your strength numbers are purely a function of:

• your training age (how long have you trained)
• your training protocols (how do you train)
• your neuromuscular coordination (how adept are you at using the muscle you have)
• and to a lesser extent your size

That's it.


Most folks that put up weak numbers do so because they either don't care about numbers or they don't realize strength is a skill:

That's facts.... I'm doing 5/3/1, since I was on vacay 2 months ago and then Covid shut everything down until Feb I was just doing band work but on the real I was slaxkin on that shyt. I said it 2 weeks ago, but this was really my first week back. Decided to do a week of the deload week weight levels just to get a feel for things again and not have my ass sore for a week cause I redlined out the gate.
That neuromuscular connection is what I am working on cause the programming should be in check and I was seeing the strength gains before everything. I don't know where I'm at training age wise.... I trained for a long time but it was wrong and hence no results, so I kinda just put myself in the beginners anyway, but got the knowledge now.... somewhat.

So now the question is what are you gonna do about it?

WE BOUT TO SNORT THIS #POWDA AND PUT IN SOME MUfukkIN WORK NIKKA!!!.......... Wooooooo

 

[Son Goku]

That's facts.... I'm doing 5/3/1, since I was on vacay 2 months ago and then Covid shut everything down until Feb I was just doing band work but on the real I was slaxkin on that shyt. I said it 2 weeks ago, but this was really my first week back. Decided to do a week of the deload week weight levels just to get a feel for things again and not have my ass sore for a week cause I redlined out the gate.
That neuromuscular connection is what I am working on cause the programming should be in check and I was seeing the strength gains before everything. I don't know where I'm at training age wise.... I trained for a long time but it was wrong and hence no results, so I kinda just put myself in the beginners anyway, but got the knowledge now.... somewhat.







WE BOUT TO SNORT THIS #POWDA AND PUT IN SOME MUfukkIN WORK NIKKA!!!.......... Wooooooo

I like 5/3/1 but only for advanced lifters that don't need a ton of volume.

Deloading every 4-6 weeks, limited accessory work, usually only a few working sets, etc., is not optimal for beginners and intermediates that *can* progress faster.

Why drive slower than the speed limit if you don't have to?

 

[trap101-ETHout-Allegri-In]

I like 5/3/1 but only for advanced lifters that don't need a ton of volume.

Deloading every 4-6 weeks, limited accessory work, usually only a few working sets, etc., is not optimal for beginners and intermediates that *can* progress faster.

Why drive slower than the speed limit if you don't have to?

Well shiiiddd Im pretty much in a reset so what you suggest?.....

I want to say hypertrophy is the top concern, but truth is a nikka just need to get strong n powerful, that shyt gonna have to wait...

 

[Son Goku]

Well shiiiddd Im pretty much in a reset so what you suggest?.....

I want to say hypertrophy is the top concern, but truth is a nikka just need to get strong n powerful, that shyt gonna have to wait...

Pick one. You can do both simultaneously but you can't do both optimally at the same time; the additional reps and volume for hypertrophy are not optimal for maximal strength gains, and the lower rep, higher intensity sets will induce some but not max hypertrophy.


With that said, for chasing numbers I like:

• nSuns 5/3/1 6-day Squat, which is just Wendler's 5/3/1 Spinal Tap and a second/third barbell lift with a Sheiko rep scheme done 6x per week.

• The Bulgarian Method for PLing: don't attempt this if you're max squat is less than 2x BW and your form is textbook; daily squatting and benching/pressing powers up your Big 3 on some Hyperbolic Time Chamber shyt.

• Simple Jack’d 2x (v2.0): similar to the Bulgarian Method but will beat your shyt up less

I suggest heading over to LiftVault and finding something you like. There is more than one way to skin a cat.

 

[trap101-ETHout-Allegri-In]

Pick one. You can do both simultaneously but you can't do both optimally at the same time; the additional reps and volume for hypertrophy are not optimal for maximal strength gains, and the lower rep, higher intensity sets will induce some but not max hypertrophy.


With that said, for chasing numbers I like:

• nSuns 5/3/1 6-day Squat, which is just Wendler's 5/3/1 Spinal Tap and a second/third barbell lift with a Sheiko rep scheme done 6x per week.

• The Bulgarian Method for PLing: don't attempt this if you're max squat is less than 2x BW and your form is textbook; daily squatting and benching/pressing powers up your Big 3 on some Hyperbolic Time Chamber shyt.

• Simple Jack’d 2x (v2.0): similar to the Bulgarian Method but will beat your shyt up less

I suggest heading over to LiftVault and finding something you like. There is more than one way to skin a cat.

All these years I aint ever known about LiftVault..... this shyt fire