cubby2112

Knocked out three reps with 365lbs using sumo deadlifts, then two. I couldn't get the bar up for a third set, so I snatched off 30lbs and finished out. The last time I max tested with regular deadlifts, about two months ago, I hit 365 once. This was my first time sumo deadlifting in over a year. Yes, it was dumb to do that much weight, but I couldn't help it. I think I might hit 405 within a month.

Those are called EZ bars. Some actually prefer them for upright rows and deadlifts, though for deadlifts, the weights might be too small. I've never attempted a military press with them, but would imagine that if you can find a good grip for them, there shouldn't be an issue.

I thought this was a thread about gay sex. Damnit.

 

still love you dude!

+1

Mostly flax, sunflower, pumpkin and black sesame for seeds. Walnuts, almonds and Brazils for nuts.

 

Does it make a difference on how you combine them? Do they taste better or worse with certain configurations? Are they just about the same due to mild flavors?

Pumpkin, black (or white) sesame and Brazil are the only ones with a strong flavor. Pumpkin seeds are great for Italian food, sesame is great for Chinese/Japanese and Middle Eastern, and Brazil nuts are good anywhere you would put peanuts.

I'll look into the Hatfield and PITT systems.

I think the volume should work find for me, since I've always done fine with higher volume. Like I said about my upper body day, I think that might be a little excessive, so I may still drop the volume in some way on that. I will just watch how my lifts progress over the next few weeks. These are all the same lifts I have been using for about a month without changing them in my program, so it should be easy to detect if I am overtraining based on the progress or lack thereof that I make.

CSCS is Certified Strength and Conditioning Specialist. It is the certification held by virtually every strength coach in professional and college athletics in the U.S.

Mostly flax, sunflower, pumpkin and black sesame for seeds. Walnuts, almonds and Brazils for nuts.

We posted at pretty much the exact same time there, VE.

I am planning on roughly 75%1RM intensity for the hypertrophy days, which at 8 reps per set, leaves a couple in the tank on upper body lifts, and several for lower body. Again, I am following NSCA guidelines for the most part here. I am following them so much, because I am going to test for my CSCS soon, so I have of course been studying lots of their stuff.

Monday

4x3 sumo deadlifts

4x3 squats

3x3 Zerchers

3x3 RDLs

Tuesday

4x8 Bench

4x8 Chins

4x8 Military

4x8 Bent over rows

4x8 Dips

4x8 Pull-ups

Thursday

4x8 sumo deadlift

4x8 squats

3x8 Zerchers

3x8 RDLs

Friday

3x3 Bench

3x3 Chins

3x3 Military

3x3 Bent over rows

3x3 Pull-ups

3x3 Dips

What I am trying to do here is undulating periodization, which is basically working on hypertrophy and strength at the same time. The strength days involve long rest periods, while the hypertrophy days involve 30-90s rest periods, where I will pound through the sets very quickly. The hypertrophy day will be at a submaximal weight for the number of reps, so it won't contribute much to neural fatigue. This method hits on all the different known mechanisms of increasing hormonal response, in regards to resistance training, per week. That is something I really like about it. Before, I was following classic, linear periodization, where I would do a month of hypertrophy only, followed by a month or two of strength, cycle through again, then a week of recovery.

This program actually passes the volume, rest and intensity considerations of the NSCA. Basically, they are the only organization trusted in the conditioning of professional athletes here in the U.S. They recommend that a lift be trained twice per week, once maximally, with high intensity, and once with lower intensity, including deadlifts. Training a lift once per week can cause your neurological system to become deconditioned to a lift, but using too much intensity all the time can result in burnout.

One thing I am considering is to convert pull-ups and dips into assistance exercises on the heavy upper body day. I do have quite the number of upper body compound lifts, but I like to include all the primary upper body joint actions (shoulder: flexion, extension, abduction, adduction, horizontal abduction and adduction; elbow: flexion and extension).

Just explaining my thinking behind the program, xphilx, I am open to criticism.

I like to use the NOW brand, as well. It is cheap and good quality. Plus, they are a local company for me.

Thanks for the advice. I will go with RDLs and make sure I don't go full sumo on Zerchers for variety, like you suggested. Do you think doing:

4x3 sumo deadlifts

4x3 squats

3x3 Zerchers

3x3 RDLs

would work alright? I think that is what I will do tomorrow. The sumo deadlifts will probably be fairly light, since I haven't done them forever and don't want to hurt myself. It will be hard to not try to pull my ass off, though.

My second leg workout, which will be Thursday, will probably look like this:

5x8 sumo deadlift

5x8 squats

3x8 Zerchers

3x8 RDLs

3x8 deficit deadlifts

These ones won't be maximal sets, since this workout is more for hypertrophy, volume, technique, and to reduce neural fatigue.

I will let you know how it goes.

Do you know any sites that carry McDougall's soup?? My local store doesn't carry it but it sounds good!! Thanks.

http://www.amazon.com/s/ref=nb_ssc_2_9?url=search-alias%3Dgrocery&field-keywords=mcdougall&sprefix=mcdougall

After doing a bunch of reading this weekend, I have decided to switch back to sumo deadlifts as my primary deadlift type, since I always used to pull higher on them, anyway. I really want to break 405lbs as soon as I can.

I am just wondering other people's opinion on what other lower body lifts I should include with them. Squats are a no-brainer, but for another lift, I will include Zercher squats with a wide stance. Now, I don't know whether I should include deficit deadlifts as my other primary lift, due to my sticking point being out of the hole, or to use RDLs to make sure I get plenty of glute/hamstring and lower back development. If I use RDLs, I will likely do some deficit deadlifts as well on hypertrophy (light/speed/technique) days, right at the end.

RDLs as my forth primary lift, with deficits done as an accessory is what I am leaning towards right now.

I have been incorporating some Zercher squats in my current strength routine, and am about to add some sumo deadlifts, since I am far stronger on those and I really want to nail 405lbs. I also just discovered deficit deadlifts and will incorporate them, because the start is my weakest part on deadlifts. Zerchers are supposed to help you out of the hole, as well, so I hope with this combination I can at least sumo 405lbs in the next couple months.

I wonder if the dose was just one serving of the extract. If so, that means you need to drink 8oz of pomegranate juice for the effect.

Nice, Johan!

I am not sure where my body fat is, but I have dropped 7lbs and gained a bunch of strength since two months ago. I think I might nail a 405 deadlift in a few weeks.

BTW everyone, the leangains.com blog was updated recently with two parts of an interview with a champion female figure competitor who uses IF.

Yoga in the squat rack....that there is a new one.

There was a guy stretching on a mat in the squat rack a few weeks ago. WTF?

And far more important, I believe, than what we evolved to eat (though obviously starches are the primary food we have evolved to eat, as evidenced above by others) is the fact that most long-lived populations eat tons of starch.

From Jeff Novick's section of the McDougall forums, the composition of the Okinawan diet, the longest lived modern people, before Western tainting:

Total calories 1785

Total weight (grams) 1262

Caloric density (calories/gram) 1.4

Total protein in grams (% total calories) 39 (9)

Total carbohydrate in grams (% total calories) 382 (85)

Total fat in grams (% total calories) 12 (6)

Saturated fatty acid 3.7

Monounsaturated fatty acid 3.6

Polyunsaturated fatty acid 4.8

Total fiber (grams) 23

Food group Weight in grams (% total calories)

Grains

Rice 154 (12)

Wheat, barley, and other grains 38 (7)

Nuts, seeds <1 (<1)

Sugars 3 (<1)

Oils 3 (2)

Legumes (e.g., soy and other beans) 71 (6)

Fish 15 (1)

Meat (including poultry) 3 (<1)

Eggs 1 (<1)

Dairy <1 (<1)

Vegetables

Sweet potatoes 849 (69)

Other potatoes 2 (<1)

Other vegetables 114 (3)

Fruit <1 (<1)

Seaweed 1 (<1)

Pickled vegetables 0 (0)

Foods: flavors & alcohol 7 (<1)

Data derived from analysis of U.S. National Archives, archived food records, 1949 and based on survey of 2279 persons.

http://www.drmcdougall.com/forums/viewtopic.php?t=6117

I just finished at a state university in Illinois last May. When I lived in the dorms a couple years ago, they always had a well-stocked salad bar, usually with some beans or tofu available. As a vegetarian, you will likely find cheese and eggs to use, also. As a vegan, the hot options could be difficult, with many items labeled vegan actually only being vegetarian. There were always plenty of vegetarian options, though, some unintentionally vegetarian. They always had Boca burgers available.

A blender in your dorm room with plenty of fruit and protein powder of some sort may be your best friends.

Awesome, Robert! Now I want to read her book, after mentioning you, T. Colin Campbell and such.

I agree with Johan. I am sick of hearing about MCT, when it is usually below 20% of the oil content of coconut oil. I believe it is one of the least healthy vegetable oils, but healthier than anything from an animal, though I don't think free oils of any kind are healthy at all. In small amounts, they are alright.

Hearing about all the stuff you said about VF makes me glad I never got into that site and stuck with VBB, Johan. Saturated fat essential? Yeah, that is why its various forms constitute the third essential fatty acid.

I tried getting some pictures, but they all turned out horrible. I need to get someone to take them for me, because I basically suck.

I am heading home and going to my grandma's. She is going to put a bunch of veggies and beans in a crockpot in the morning, and I am going to bring spices with me to flavor them. I don't think I will have the opportunity to eat bad.

Marijuana...

J/K

The best way to stimulate your appetite is to try to eat a variety of food, spiced in a variety of ways. The more bland and monotonous your food, the less desire you will have to eat. Black pepper and ginger are supposed to stimulate your appetite. Try using those a bit, and making food flavored like cuisines throughout the world.

Of course, eat plenty of nuts, seeds, beans, and whole grains. Try to eat many of these in a "drier" form, i.e. pilaf instead of soup, or in a patty form. The lack of water will make you less satisfied. Make sure to get in extra water between meals, though, since you may get less water from your food.

Found my camera.

My arm holding the camera is blocking a little bit, but I didn't realize that until just now. Oh well. I will get a better one later. I should also stand closer to the mirror next time.

http://i16.photobucket.com/albums/b32/cubby2112/102_0053.jpg

Good stuff. I am always for more studies.

That study reminds me of the leucine thread we had going. I might have to resurrect that soon. That was an interesting one.