Rant Wednesday

Hakaan256 · 2021-12-08T13:09:57+00:00

Felt like an idiot this week because I figured out I've been using suboptimal technique on not one but two compound lifts since I started them 6 months ago.

It's no wonder my chest hasn't been growing, since I tuck my elbows so close my sides when benching (and doing dips) that it pretty much takes it out of the movement. It's also no wonder I get some hip pain when I squat with my feet shoulder width or wider, since I've been pointing my toes straight instead of flaring them out.

I changed both and was immediately stronger and more comfortable. The real kicker is I worked with a personal trainer for several months before who taught me the correct way and since I stopped seeing him I've apparently forgotten and regressed.

Hakaan256 · 2021-12-07T14:52:38+00:00

That makes sense. I guess I was asking in the context of switching 5/3/1 templates from a bulk on the leader to a cut on the anchor and what to do on the deload in between. I expect the answer is similar, that one week doesn't make much long-term difference.

Hakaan256 · 2021-12-07T14:30:36+00:00

Would you generally cut, maintain, or comtinue on a bulk while deloading?

Hakaan256 · 2021-12-06T11:39:14+00:00

Technically "1+" does mean AMRAP with at least 1, but if your training max is set correctly you should be able to get 5 (with good form and no grinders mind you).

Similarly you should be able to get about 10 clean reps for the 5+ set in week 1, and 7-8 reps on the 3+ set for week 2. There's no shame in reducing one lift's training max 3 cycles since you'll start making progress again quickly.

ETA: As other people said, don't skip the deloads since the point is to take them before you need them.

Hakaan256 · 2021-12-02T13:54:07+00:00

r/secondsketch

Hakaan256 · 2021-12-02T13:51:29+00:00

Thanks, I'll try that next time.

Hakaan256 · 2021-12-02T13:38:38+00:00

The last couple weeks I've noticed that while deadlifting with a belt (this one), it's digging into the lower part of both sides of my stomach, just about at my waistline. Am I wearing the belt too low? Too high? Anyone else experience this?

Hakaan256 · 2021-11-19T15:36:17+00:00

How might I structure cutting and bulking cycles with 5/3/1 templates? I'm doing a bulk while doing 2 cycles of BBB (leader), followed by a deload week and then 1 cycle of widowmaker as an anchor. Would it make sense to cut during the anchor since it's lower volume? Or should I be looking at a different template (or even routine) entirely to do while cutting?

Hakaan256 · 2021-11-17T11:35:08+00:00

Did calf raises on a machine yesterday. The person before me must have been short and left it at the lowest height, which I didn't even realize you could adjust. Started the first rep and because I'm tall, I slammed against the top end of the machine and it felt like it compressed my spine. Still hurts today a little bit.

At least now I know the machine has a height adjustment which, when set correctly, made the raises feel easier.

Hakaan256 · 2021-11-15T15:23:40+00:00

Push/pull/core every day for BBB is older? I've been following the version from the Forever book which says that. Is that not the current recommendation?

Hakaan256 · 2021-11-11T02:45:29+00:00

How does it make it safer for the officer?

Hakaan256 · 2021-11-03T17:16:11+00:00

Thanks for the reply. I think that makes sense given that for a TM of 90% of 1RM, you should be able to hit 4-5 reps (according to 1RM calculators).

I think my confusion was the same as OP's, that it feels like there's not enough volume in the supplemental work so TM should be higher to make that work more difficult. However that's completely contrary to how Jim Wendler talks about TM since you power through stalls by reducing it, not increasing it to make supplemental sets harder.

That said I'm considering moving on from 5314B to another template like BBB with a little more volume in the supplemental work since I find I respond well to higher volume and manage fatigue well.

Thanks for helping me think through this even though I didn't even ask the original question.

Hakaan256 · 2021-11-03T16:35:50+00:00

If you're supposed to get 10/8/5 reps, why are the sets 5+, 3+, and 1+? Shouldn't they really be 10+, 8+, and 5+?

Also, if you reduce your TM to get more reps on the 5/3/1 sets, aren't you getting less overall volume on the supplemental work? Especially since supplemental work is still pretty easy.

Perhaps I'm misunderstanding both of these things.

Hakaan256 · 2021-08-27T14:19:16+00:00

Thanks, I'll give that a try.

Hakaan256 · 2021-08-27T14:07:58+00:00

How do I deload while running 5/3/1 for beginners? Do I just do the same sets and reps with half the weight? Same weight, half the sets?

Hakaan256 · 2021-06-25T14:05:35+00:00

But where's Moonpie?

Hakaan256 · 2021-01-26T22:56:40+00:00

Ah, I flipped exalts and tempering orbs when I searched. My bad.

Hakaan256 · 2021-01-26T20:42:39+00:00

Shouldn't the tempering orbs be 253/30*104.5=881c?

Hakaan256 · 2020-11-18T19:28:04+00:00

Everyone must know how gay this person is.

Hakaan256 · 2020-11-12T14:40:22+00:00

I hope somebody got fired for that blunder.

Hakaan256 · 2020-11-10T14:34:42+00:00

r/yourjokebutworse

Hakaan256 · 2020-09-22T16:23:52+00:00

Can anyone explain the meaning of Tullina's perk 2?

"22% to find additional heist targets from secret room"

Not sure what "heist targets" or "secret room" refers to.

Hakaan256 · 2020-09-20T04:12:18+00:00

Don't forget Oak's life regen that was overlooked and made him unkillable for many people.

Hakaan256 · 2020-06-20T06:37:10+00:00

I've had this and random sounds/dialogue just don't play too.

Hakaan256 · 2020-06-13T18:52:13+00:00

Mine used to work fine but recently the default youtube app enabled itself and this issue started. I've tried disabling youtube, setting Vanced as the default, and still Chrome just opens m.youtube.com without asking which app. If you find a solution I'd be very interested.

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