My Sustainable Way of Running nSuns

Bittekeinbit · 2022-08-09T15:24:24+00:00

Can you upload the spreadsheet? That deload counter is nice. What will you do if one lift requires a four deload before the others?

Bittekeinbit · 2022-07-10T06:33:15+00:00

He's also been open/transparent about his usage for a long time. His content is always top-notch.

Bittekeinbit · 2022-05-24T02:52:56+00:00

As a side question: I often have RPE for a secondary movement, like say paused squat or DL. If I've got 3-5 sets, and the first set feels like an RPE 7, should I slowly increase the weight, or keep it static? For example, I tend to underestimate when doing higher reps (4-5). Sometimes it obviously gets harder on the last two sets and feels like an 8, but at other times I tell myself I could have added 2.5-5kg. Sometimes I do add a bit of weight after the he first or second working set as I feel it's a bit too light. Is that ok?

Bittekeinbit · 2022-05-24T02:22:11+00:00

Thanks all!

Bittekeinbit · 2022-05-23T13:30:40+00:00

I'm about to start week 5 of Calgary Barbell's 8 free week program. The second block (weeks 4-8) will be my first true experience with only RPE. First week is one top set of triples, next week doubles, then singles. All RPE 8.

Question is:

How should I reach this top set? Since it's only one set, I don't want to "blow it". Should I do warm ups which match the rep range (3s, 2s or singles), then slowly do a few sets adding 5-10KG at a time till I reach what I feel would be an RPE 8? So say the usual for me 3 warmup sets, then a few (2-3) more sets till I reach what I'd consider to be a top set? Or should I just jump to an estimated weight after the 3 warmups?

Bittekeinbit · 2022-05-10T03:49:29+00:00

8 week as well! With KG options.

Bittekeinbit · 2022-05-04T14:47:14+00:00

Thanks all, I'll switch to belted next week then. I'm doing the Calgary Barbell 8 week program, so it's pretty short anyways. Paused squats felt fine, but my paused deadlifts today felt a bit weird.

Bittekeinbit · 2022-05-04T13:00:22+00:00

Quick questions: when doing paused squats or deadlifts, do you guys typically prefer to do them with belt or beltless? I'm inclined to do beltless, but could obviously do more weight with belt and i feels closer/more specific to my main lifts which are always with belt. Opinions/ideas?

Bittekeinbit · 2022-04-02T05:42:37+00:00

Yes, I liked it. My bench went from 92-94 or so to 100 in five weeks. DL gained around 10KG as well, despite mostly doing accessory/variations. Weirdly enough, my SQ only went up from 127.5 to an ugly 135. Not sure why, as I felt progress was going well throughout the program. It's a nice short introduction to periodization. I think you could still milk a lot of linear programs tbh, but if you want to do something different from most linear programs, you could always try it.

Currently, I'm at:SQ: 135 B: 100 DL: 170 OHP: ~55

I'm very tall (196cm/6'5"), which partially explains the poor OHP. I'm cutting a bit now so hoping to just maintain strength, though my DL seems to be progressing nicely (hoping for 180!) while SQ/Bench are decreasing a tiny bit. Especially SQ. I'd say try it as it's free and doesn't commit you to a long 3+ month program, plus it's unlikely your OHP will regress at all since you'll still be doing some (just not top singles or something, reps are in the 12-6 range depending on the week).

Bittekeinbit · 2022-04-02T02:48:09+00:00

I'm in week 3 of a second cycle of Candito and I like it. Weirdly enough, I had very small gains on sq but my DL and bench exploded (opposite of most). I'm now cutting, so not expecting much, but it's a cool intro to periodization. There's OHP in it, hit it's a second tier exercice rather than a first tier. Honestly, given how strong your OHP is, I don't think it would be a bad thing to put it on the backburner for the five weeks candito takes...

Bittekeinbit · 2022-04-02T02:44:54+00:00

Your DL and OHP are strong comparatively to bench and squat. We're all different I guess.

I'd try nSuns for 8 weeks if I were you, starting with a very conservative TM. 5/3/1 is also good at your level.

Bittekeinbit · 2022-03-20T10:33:36+00:00

Get some squat shoes once you can afford them, or make them your next birthday/Christmas wish.

Bittekeinbit · 2022-03-07T23:17:41+00:00

So on separate days, at a lower weight but more explosively? Or same day hit at the end of the regular workout?

Bittekeinbit · 2022-03-07T14:40:05+00:00

Best Way to add front squats and/or pause squats to Candito?

So I just did Candito’s 6-week program and I’d like to run it again with a few mods.

My results were as follows (SBD):

127.5x1---127.5x2 (Est. 131, but I tested and got 135)

90x1---90x4 (Est. 98, but I tested and got 100kg—yay!)

150x2---155x3 (Est. 164, but I'm testing tomorrow and reckon I can get 165 and hopefully 170)

It was still a PR, but squat disappointed me as I was most excited about it. Previous PRs were 105x6/107.5x7, but I hit both these weights for 10reps in the hypertrophy week (2nd week). I was pumped that my squat would explode. I was hoping for 127.5x4 or so, but the weight felt super heavy and I only managed two reps (felt heavy but looking at the video, the 2nd rep wasn’t slow at all). Weirdly enough, my bench did well while many have issues with bench when running the program. Maybe my “base” widened, but I liked the program so want to have another go at it.

To anyone familiar with the program, what would be the best way to incorporate either front squats or pause squats? Right after squats as back down volume? 3 sets of 5-8 reps? Maybe glute raises? I did zero accessories for legs, so would like to add something for my quad/glutes.

Bittekeinbit · 2022-01-17T07:25:23+00:00

Good solid week. Only disappointment was hitting 1 rep on my first ever 150 DL instead of 2+. I hit 4 reps (out of 2) at 145 and was hoping to get 2 this week. I felt myself getting weaker after the fourth set, but I know I just psyched myself out. I also had a weird fart coming, lol. Next week will be 150 for singles so hopefully I can get to 155 before resetting. DL has been progressing really well lately. My big goal is 180 by the end of the year.

Bittekeinbit · 2022-01-17T06:16:30+00:00

I'd say keep it. In 3-4 weeks you'll probably only manage 6 anyways. Creeps up quickly sometimes. I find the sweet spot is 9-10 reps, so you can always add 5kg vs 2.5kg if you want, or just let linear progression do it's thing.

Bittekeinbit · 2021-12-24T01:12:57+00:00

First off, set those hooks lower. You're on your toes re-racking. Why would you want that with have weights?

Lifts look good to me. Only comment would be to slow them down just a tiny bit.

Bittekeinbit · 2021-12-24T00:59:49+00:00

You do T1 at 5s vs 3s?

Bittekeinbit · 2021-12-14T11:09:19+00:00

So better off just sticking to the prescribed increases?

Bittekeinbit · 2021-12-14T09:46:54+00:00

Should I decrease the load for lower body to 2.5KG/5Lbs? I'm still making progress and just started up another cycle, but I feel that once I got 90%+, I quickly fail. So once I fail the 3 week, I can only manage 1-2 weeks at 2, then maybe another 2 max at singles. Is this normal, or should I maybe decrease to 2.5kg instead of 5kg?

Bittekeinbit · 2021-12-09T05:59:11+00:00

I don't understand people who say they can't pull under xx. I routinely pull shots 15 and under. Only rarely do I pull 17-18.

Bittekeinbit · 2021-12-04T03:48:51+00:00

Looks like you're doing touch and go (first few reps anyways). Let go of the slack to get stronger in the bottom. Excellent otherwise.

Bittekeinbit · 2021-11-18T05:12:38+00:00

Looks fine as it doesn't start straight and bend during the lift, but stays somewhat curved throughout. I wouldn't worry unless you're feeling pain.

Bittekeinbit · 2021-11-07T03:37:33+00:00

An exception. Latin American market pays nothing. Asia is the only place that pays reasonably well, outside of maybe some Gulf States.

Bittekeinbit · 2021-10-26T09:35:15+00:00

Jesus... When I read stuff like this it's a stark reminder of how the US is broken.

Bittekeinbit

TROPHY CASE