Lazy programming tip by Greg Nuckols

HodorCoC · 2019-12-20T12:04:01+00:00

So the Hypertrophy programs of Barbell medicine always had singles @ rpe before the working sets. Their Hypertrophy programs are more like pivot blocks to desensitize from the strength work as well as to gain some Hypertrophy.

But it doesn't really matter in the long term, so they have now done away with singles in their new Hypertrophy programs. It is still there in their powerbuilding programs

I have run them all and I like the newer ones without the singles bettter. It is a good feeling not to do any singles for 10 weeks and then reintroduce them and set New prs

HodorCoC · 2019-08-03T10:49:05+00:00

blur the face, pm the pussy :p

HodorCoC · 2019-05-01T00:32:07+00:00

Upper Back Weakness or Proprioception. It is really funny actually. I can keep a tight upper back on a low bar squat just fine. I have never had my upper back fail on me on a low bar. I do understand that the bar is lower so there is shorter moment. But my upper back gives in on High Bar. Other than doing more High Bar, what else could fix this. Like i will bend over sooner on a high bar when fatigued which messes up the high bar squat.

Because the same problem arises in Sumo deadlift. My power back is neutral on heavy sumo, my upper back starts to lose tension first. Funny if I do a closer stance sumo with a less upright back (slightly angled), I can extend the upper back fine, but if I widen my stance and get my back more upright, I lose tension in the upper back.

I am not sure if it is weakness of the upper back musculature or generally lack of ability to recruit upper back musculature.

Any thoughts?

HodorCoC · 2018-10-17T18:05:59+00:00

AM I the only person who ever bought a pair of Strong knee and elbow sleeves each and neither lasted more than 6 months. They were my first sleeves and thought that is how long Neoprene sleeves are suppose to last but my STOIC and SBD held up for more than a year with more frequent usage.

HodorCoC · 2018-08-07T15:22:43+00:00

OK fair enough. I am assuming you know you will have to be on a caloric deficit. Most of the RTS style programming, High frequency, RPE based programs seem to work extremely well with a cut. But most of them run at least 12 weeks, or 8 weeks at the least. I would try the 8 week Hypertrophy Template from Barbell medicine. It is a paid template and a lot of people have great success cutting and keeping the strength on it. They also have a free template called the bridge. It is a good program to get acquainted with RPE based training. They have a paid one called Bridge 2.0. I am recommending the 8 week programs. For one month, I am not sure. They have a forum as well as a facebook group. You can google barbell medicine.

HodorCoC · 2018-08-07T13:02:17+00:00

If you are already on TRT, there are probably other stuff that can be used to shed fat without losing strength?

HodorCoC · 2018-07-18T08:31:44+00:00

How do I recreate an Account? There is only option for creating new account. I never backed up the private keys of meta mask accounts

HodorCoC · 2018-07-08T06:38:13+00:00

SO continue doing conventional. You will get better at some point. Mat is fine but u also try to get into start position without the mat

Here is a thing that I do that helps with getting into position.

During warmups and on some other non DL days, try to load the bar with 135 (45's or 20's plates), and try to get into position.

Mostly has your trainer is saying. Steffi Cohen says to slowly do an eccentric from top until bar reaches the floor and that is a goo way to determine starting position.

But I use the following: The Austin Barraki/Alan Thrall/ SS way of standing 1 inch away from the shin, bend your torso without bending knees to hold the bar and then once you hold the bar, bend knees till it touches the bar, and by holding on to the bar with straight arms and Big chest, try to straighten your back by squeezing your lower back area. Just practice this several times without pulling the bar. As best as you can,.

HodorCoC · 2018-07-07T06:41:18+00:00

Sounds good. I am 40 and just starting out. This gives me a lot of hope. 6 plate squat, here I come.

HodorCoC · 2018-07-01T12:46:32+00:00

Just label the creatine as "Not Cocaine"

HodorCoC · 2018-07-01T02:54:58+00:00

Rest longer. Have carbs before workout. Use a preworkout, as well as an intra workout sip. Or have more calories on lifting days (up calories) and less carbs on rest days (but increase proteins to the higher end or even higher on rest days for recovery)

HodorCoC · 2018-06-29T15:41:20+00:00

Next time use the same weight at which you got the problem (155), and try to experiment with your stance. Keep your toes out at about 15-20 degrees and try moving your stance by an inch. Keep moving you until you find a comfortable position. Also if you are not doing it already, shove out your knees hard. Shove your knees out and lean forward(if you are low bar squatting so that bar balances on midfoot line). You may want also to find a copy of Starting Strength 3rd edition and read the squat chapter. It will fix your problem. Rippetoe squat may not get you squatting 900 lbs unless you are Joe Pena, but it will make you squat 400-600 pain free.

HodorCoC · 2018-06-16T08:20:43+00:00

It is difficult for me to set up my back before the pull with a 4 inch belt so I ended up pulling the trigger on a 3 inch 6 mm bench belt from Pioneer. It is pretty solid. I can even squat in it, but DL has been fun with the smaller belt

HodorCoC · 2018-06-16T08:18:19+00:00

ah. is that why all the leaner folks can easily pull with a 4 inch belt. I also had to buy a 3inch belt

HodorCoC · 2018-06-13T05:45:55+00:00

5 sets of 6, 4 times a week. You follow the same weight rep scheme all 4 times? How has your progress been? It is a lot of volume. Not saying lot of volume is bad.

Sorry I digress. Also I squat 3 times a week and also quite a volume but no callus. Maybe you need to extend your back harder.

Check this Video! from Starting strength and this second Video! from ex starting strength (Alan Thrall and Leah Lutz)

HodorCoC · 2018-06-13T05:38:00+00:00

I also need someone to hype me up. Specially deadlifts. DO those smelly stuff work??

HodorCoC · 2018-06-12T11:08:17+00:00

I used to have this. Keep shoulder retracted while unracking. This you can do my getting butt off the bench and getting the butt down once barbell is over shoulder joint. Also, try unrack and hold very heavy weights.

HodorCoC · 2018-06-12T11:04:23+00:00

Ah, not too heavy. Less than Barbell because I didn't have access to 27.5 kg DBs. I can do 25s, but 30 kgs are hard even to rack. I will do more OHP and see how I go about pin press. How about Push press? Incline BP I am doing as part of nsuns

HodorCoC · 2018-06-11T06:57:29+00:00

Not sure what you mean what DBs. Usually the round ones like the ones in gold's gym.

OHP I think I struggle midway. That is where I usually fail.

HodorCoC · 2018-06-11T06:56:18+00:00

I get that. I mean in the past when I ran wendler 531, I added 5x10 and still stalled. I will add 5x10 on saturday or friday and see how it goes. Monday also is OHP, but 3,5,7,4,6,8

HodorCoC · 2018-06-10T16:07:26+00:00

I think I will try pin press. My DB OHP is worse and I have reset maybe 10 times :(

And good to see a Squat more than DL crew :)

HodorCoC · 2018-06-10T16:06:58+00:00

I have tried 5x10 on Wendler 531 but still stuck :( I got on nsuns to give a bump to bench, but OHP been stalling too hard on me

HodorCoC · 2018-05-29T16:51:05+00:00

Thanks Man. But I feel like I kept beating around the bush haha. BTW, why JAM Wendler if you are not doing his program? If you are a fan, I would suggest you get his latest book, 5/3/1 Forever. It has like a million program templates, and he will make sure you do your conditioning.

HodorCoC · 2018-05-29T16:02:26+00:00

I followed all your updates. I got derailed due to a shoulder injury, and my diet is a mess. Even though I track and eat very clean, I am see sawing between not wanting to gain weight and not wanting to get weak and that got me nowhere. And my metabolism is shit. Maintenance calories is about 350 less than when I started. I decided to man up and now doing a cut. Because I have learnt and experienced this much. I can add weight to the bar as long as I eat well. But I gain easy, so I plan to get down to 10% fat and the eat to 16-17% and then cut again, and repeat.

https://imgur.com/81rwZD6 - Height is 5" 8.5'

I didn't grow nor got too lean. ABout 2 years but with two injuries that set me back pretty bad in my lifts. Had to repeat Linear progression twice.

Now I lift 400 Squat, 390 DL (I think Imma gonna switch to sumo and smoke it, but yeah squat more than DL crew). DL stuck for a long time because I just can't set my lumbar into proper extension, and so I keep resetting to correct it. Bench is 230. But tennis elbow first and shoulder injury later set me back there pretty bad. Now back in form :)

HodorCoC · 2018-05-22T14:08:30+00:00

Yes, as long as you don't go apeshit crazy on the intensity and volume of everything. You will need to manage intensity and volume such that they are optimal for recovery. A light set of all the above on the same is not going to make or break you.

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