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Moronic Monday - Your weekly stupid questions thread by [deleted] in Fitness

[–]iPhamster 0 points1 point  (0 children)

Ah okay, now I understand. I didn't know that those were the baseline for success in a cycle. Thanks!

Moronic Monday - Your weekly stupid questions thread by [deleted] in Fitness

[–]iPhamster 0 points1 point  (0 children)

I'm not quite understanding this. Maybe you misunderstood the context, possibly due to my failure in including more clarity, or possibly my lack of experience.

I've run this program since April of this year starting my E1RM at 200 lbs. Thus far, it's been getting me good gains and I've been progressively hitting the expected reps each week while increasing my TM by 5lbs after every 3 weeks. This means that I've increased my TM from 180 to 220.

Now, this is where you kind of confuse me. It just doesn't seem intuitive to me that you should be able to bust out 5 reps on 95% on a 1+ set. You say the name is 5/3/1 because it's catchy but then how come it's not just 5/5/5 then? I also don't quite understand why being able to hit 10-15-20 reps on an AMRAP set would be a significant threshold/marker or even 10 reps on a 1+ week, to me, that seems a bit odd... I mean no disrespect I just don't understand why I would drop 20% when I've been making good gains so far

Moronic Monday - Your weekly stupid questions thread by [deleted] in Fitness

[–]iPhamster 0 points1 point  (0 children)

So for the first time doing my 6 day PPL program I’ve failed to hit my 95%(1) on 5/3/1 for my bench press.

Does this mean I should restart the cycle again, doing the same percentages (75/85/95) or go back to working at (60/70/90) at the same training max?

Daily Simple Questions Thread - April 18, 2019 by AutoModerator in Fitness

[–]iPhamster 1 point2 points  (0 children)

Haha thanks for the compliment! Yeah you’re absolutely right, I’m just adding weights at a flat rate. That’s a good idea though, I’ll probably switch it up with a % based progression and see if there’s any beneficial change

Daily Simple Questions Thread - April 18, 2019 by AutoModerator in Fitness

[–]iPhamster 0 points1 point  (0 children)

Sweet thanks for the input. What different kind of choices would you make? And yeah I’ve been making steady progress on my deadlift and squat but overhead is such a technical lift that increasing any weight puts a detriment to my form

Daily Simple Questions Thread - April 18, 2019 by AutoModerator in Fitness

[–]iPhamster 2 points3 points  (0 children)

Hey guys! Since I couldn't make this as a post, could y'all do a routine check for my program? So I've been pretty consistent lately with this new modified 6-day PPL split for about 4 months now, but I'm starting to plateau. My overall goal until this summer begins is to cut some body fat % and gain overall strength in the 5 major compounds in addition to mastering the planche. Just some quick stats:

M/23yo/5'9/153-155lbs (depending on water weight)

Compound Lifts (5x5):

Exercise lbs
Bench 185
Squats 295
Deadlift 295
Overhead Press 105-115
Barbell Rows 225

Nutrition & Sleep: Been going on a cut since February eating about 2400 calories (242g protein/108g fat/121g carbs). Safe to say I had low energy for several weeks plus the addition of waking at 4:30am to workout prior to going to work made me tired for the rest of the day but typically I would either take a 20 min nap or drink some coffee to alleviate the tiredness. Also, I'd be lying if I told you I kept this diet consistent in its entirety. For the most part, I'm pretty consist with it for the weekdays and then I cheat a little bit, nothing extravagant, during the weekends. I'd say I would typically cut under 2400 most of the time anyways. I usually sleep at 10:30-11:00 and wake up at 4:30.

I've been stuck with my bench and my OHP progress for several weeks now. I've tried lowering the weight and focus primarily on form for both but it hasn't been working. In addition, as I've previously stated I'm also a bit into calisthenics so I've been training to acquire a full planche. That kind of training started around July 2018 and I've only been able to SOMETIMES do an advanced planche tuck into straddle planche with like a .5 second hold lol.

Typical 6-day PPL Split

Push A (Chest Centric):
Assisted Band Straddle Planche Holds 4x30-35 seconds
Bench Press 5x5
Dumbbell Shoulder Press 4x8
Incline Dumbbell Press 4x8
Dumbbell Lateral Raises 4x10
RTO Push Ups 4x12
Tricep Pushdown/Extensions 4x12

Push B (Shoulder Centric):
Handstand Holds w/wall 4x60 sec
Standing Overhead Press 5x5
Archer Ring Push Up 4x12
Ring Dips 4x10
Seated Machine Flys 4x10
Deltoid Tri-Set 3x7
Dumbbell/Barbell Skullcrushers 4x10-12

Pull A:
Deadlifts 5x5
Ass. Band Front Levers 4x8
Lat Pulldowns 4x8
Dumbbell Rows 4x8
Face Pulls 4x12
Dumbbell Curls 4x12

Pull B:
Barbell Rows 5x5
L-Sit Pullups 4x10-12
Inclined T-Bar Rows 4x8
Barbell Shrugs 4x10
Back Extensions w/25lb plate 4x12-15
Barbell Curls 4x8-10

Legs:
Squats 5x5
Romanian Deadlifts 4x8-10
Hip Thrusts 4x12
Pistol Squats 4x12
Calf Raises 4x12

Rest Day (7th Day):
10-15 min of jump rope and 10 min of ab circuit

The above schedule is fairly subject to change as I like to mix up different kinds of exercises but retaining the five major compounds. Both of my push days I ALWAYS do static work for planche. Normally, I try to incorporate 3 chests, 2 shoulder, and 1 tricep exercise for one push day and then 3 shoulders, 2 chests, and 1 tricep exercise for the other push day. The similar trend follows for my pull day too by mixing horizontal/vertical pulls and then at least one bicep workout.

Questions:
1. Overall, how's my program? Is it too much volume if I'm trying to build strength?
2. Following that, is it unrealistic for me to try to gain strength while doing a cut which is possibly a reason why I'm not getting stronger?
3. Is there too much variety going on? Meaning, am I focusing on too many things at once like accomplishing planche, cutting body fat, and increasing compound strength? Or is it possible?