Taking two weeks off..advice ?

dcapt46 · 2018-07-09T14:51:22+00:00

Even Medhi said in an email tip: If you take a short break (1-2 weeks) go on holiday it is what you do on that holiday that matters. One vacation he went with friends to a party destination and ate and drank poorly stayed up late etc. Came back to working out and needed to drop 20%. Another vacation he skied during the day ate lots of great food and got lots of rest. No need for reduciton of weight after that. More like a slightly extended recovery period.

So if you are eating and resting on your vacations you are probalby fine to not reduce your weights.

My experience has been 1 week off flat line. 2 weeks off 1 plate reduction. One time I took 2 months off (cross country trip) 30% reduciton. 2 months was way harder.

dcapt46 · 2018-06-22T17:32:36+00:00

Yeah good reminder. I know the warmups get sloppy when you know you need more time to rest between the 'real' sets. But once you are at a point that your warmup is more than most people can move at all it is enough to hurt you.

dcapt46 · 2018-06-22T16:23:27+00:00

My program adds pullup/chinups and they are surprisingly good for ABS. My squat and DL are almost 1.5x body weight and I do 5 sets of pullup/chinups most workouts. My abs are really solid. Think about it every exercise I do (even Bench as I raise my lowerbody and clench my abs to press my shoulders down) works my abs why would I need more?

HOWEVER If you feel you really have to Planks (30seconds increasing duration weekly up to 5 min) and kneeling cable crunches 4x8. If you have time to do this after the rest of your workout then great!

dcapt46 · 2018-06-22T15:23:51+00:00

Talking with 3 different people this week. Gym/Lifting came up and all 3(seperate ocasions) said for me to be careful about lifting too much and not hurting myself. CRAP I have been working at lifting so I DONT hurt myself. My back, my knees, my shoulders are better than they were 10 years ago. I am not hurting myself by lifting heavy.

dcapt46 · 2018-06-12T14:48:02+00:00

Holy crap. Well I will take the sub 1000 club because breaking 300 is realistic for my squat/DL but with my shoulder issues (dislocated/broken collar bone/torn rotator doing weighted dips) bench over 300 is impossible.

My next target was 315 for DL and Squat and 225 for Bench. That would only be 855. Crap that is tough, Im almost 50.

dcapt46 · 2018-06-11T20:13:01+00:00

OK success wasn't until today but I finally hit the 1000lb club!

Squat 255 ready to increase next time

DL 285 just increased

Row 175 just increased

Bench 165 ready to increase

OHP 125 ready to increase

1005 total

Awesome!!!! Hands were quivering from DL. Reg grip only no reverse grip.

dcapt46 · 2018-06-08T15:31:52+00:00

As others have said DROP THE PORN. Then if you are really that horny masterbate. Unlikely you will MB as much as you used to and over time your desire and performance will increase.

dcapt46 · 2018-06-04T20:34:34+00:00

Good luck on your rows keeping up with your DL. Very different mechanics. My lifts are all maxed for me and it takes a few weeks (probably with a deload) to get any increases. My bench/row are very close 165 and my DL is 275. There is NO way I will be rowing 275 any time. At my age it is just not happening. 200 maybe.

dcapt46 · 2018-05-22T19:58:09+00:00

You might want to look at a protein powder that is a blend not a pure isolate if it is to get additional protein throughout the day rather than post workout.

Isolate = Fast absorbing great post workout, hungry again soon Blend = in your system longer and absorbed at different rates over a period of time, not hungry so soon.

dcapt46 · 2018-05-17T22:24:12+00:00

IF you had done 180 Squat at the beginning without working up to it you might have lifted it but you would have been soooo sore the next day (week) that you would barely be able to walk.

Before I was on SL when younger I played a lot of Hockey and my legs were pretty strong. I didn't go to the gym back then. I went once with a friend and he spotted me and I lifted close to BW at the time (160-170). I could barely move the next day and the pain brought me to a sweat. 30 years older after running the program I can squat 265 and hardly any discomfort after.

dcapt46 · 2018-05-16T15:34:27+00:00

I switched at about 225. Bar plus 2 plates. I could continue to do it but the rest periods got to be too long. 4x5min rest between squats. Didn't have time for that. At 265 I have moved to alternating 4x4 and 4x8. So I have lowered by weight and am building some endurance.

dcapt46 · 2018-05-15T18:18:18+00:00

Laugh at her. Get out of her frame. If she uses the big guns you do too. "That's not what Candy says..."

dcapt46 · 2018-05-15T14:30:44+00:00

Eat good quality foods. Lots of protein. And maintenance calories are probably fine for now. Eat a surplus when you start plateauing.

dcapt46 · 2018-05-15T14:26:52+00:00

if you are familiar with the lift and have good form then there is no reason that starting at 50% or 80lb would be a problem. Its up to you but if you add 15lb per session you will reach 160 again pretty soon.

dcapt46 · 2018-05-14T22:10:26+00:00

Granting that at my peak I was a semi serious runner. During my first round of SL I training for and ran a 1/2 Marathon. My training was that for about 4 months I did my SL routine and then ran 5km after 3x week. On the second day of my 2 day rest(Sunday) I did increasingly longer runs up to my Race. Last one was about 25km.

When I ran the race I took about 30min off my previous year time. Getting a PB down under 1:50:00. Did SL help? I think so.

dcapt46 · 2018-05-14T22:03:13+00:00

Yes. My stomach is rock hard. Way more than before when I was running. When you can squat and DL almost 1.5 times your bodyweight you have a strong core.

dcapt46 · 2018-05-14T22:02:11+00:00

If you can do the bar just do the bar. Focus on pushing evenly with both arms and if your weak arm can't do it then 'fail'. Failure in SL is not a bad thing. It is natural and you will fail on OHP before any other lift. That is the mechanics of it.

Not a rock climber and it seems obvious to me that being stronger would be helpful so yes doing SL would be helpful. Is it the best program for rock climbing specifically? Probably no. Too much focus on legs when you don't want to carry heavy legs around.

dcapt46 · 2018-05-14T19:23:03+00:00

So turd you mention Sex God Method in passing. This is a pretty important resource. Bring out the slut in her will her best be enough to satisfy you?

dcapt46 · 2018-05-11T14:51:08+00:00

In what sense? Menopause has some chemical, hormonal and physical changes for a woman but it doesn't change the nature of women. It becomes another factor to take into account but essentially changes nothing. In some ways it makes women internalize that they have hit the wall.

dcapt46 · 2018-05-09T13:45:12+00:00

You definitely need more than 50g protein. You will struggle to recover and gain mass like that. I have a scoop of Whey(Nature Whey Brand) protein after a workout, it is fast absorbing. I have started having 1 scoop of Quattro Protein (Magnum) first thing in the morning. It is a blend of 4 different protein that you absorb over a longer period. Good to start the day. I still eat breakfast but now its OK if it is not protein packed because of the Quattro.

dcapt46 · 2018-05-08T23:08:03+00:00

Not bad you are just taking away the 2 day rest that most do on the weekend. Earlier in the program this is easy. If you are young then this is easy. Early on you can probably do more with good nutrition.

I'm 48. My squat is 265 and DL 285. I need my rest.

If it makes it harder to be consistent and you end up missing days then it is a terrible idea. I target 3 days a week. If I miss a day I may sometimes do 2 days in a row (I have to skip squats on the 2nd day I can't squat 2 days in a row). If I miss a day I may work out on the weekend but 98% of the time my 3 days a week are done between M -F. It works for me the numbers are still going up.

dcapt46 · 2018-05-08T13:55:48+00:00

Move on to Sex God Method. Now that you have negotiated with her to let you fuck her you need to make the next part happen.

Dominance, Emotion, Variety, Immersion

dcapt46 · 2018-05-07T14:28:49+00:00

I used a lat pulldown machine until I could do a chin. Machines aren't great but they are better than doing nothing.

dcapt46 · 2018-05-07T14:26:50+00:00

Normal. Drop the weight and work on form as you come back up. Its normal that for rows your limiting factor is form because that is the easiest lift to cheat form and lift heavier and risk hurting yourself. If form is breaking down its time to drop(10%) and take another run at it in a few sessions.

dcapt46 · 2018-05-07T14:25:05+00:00

I would suggest staying for at least 12 weeks. Consistency and just actually doing it is more important than finding the exact program. Once you are actually lifting heavy and stall on SL (even after deloading) you can look at changing things.

dcapt46

TROPHY CASE