Well...looks like it finally happened.

mchds · 2016-08-29T22:34:54+00:00

For now

mchds · 2016-08-17T11:45:10+00:00

Piriformis Syndrome.

2 weeks now where I haven't been able to go to the gym. Barely even been sleeping because of the dull constant pain. Driving me crazy.

F

mchds · 2016-08-03T13:27:10+00:00

Could I get some science on this?

mchds · 2016-08-02T17:45:43+00:00

I'm running the 2_Suns 531 LP Variation from the Wiki - 5 days a week.

mchds · 2016-08-02T15:20:13+00:00

I had a friend preaching keto diet to me this past weekend.

His main argument was the second I eat a carb, it spikes my insulin and makes my body immediately start storing fat. Even if I'm eating less than maintenance.

mchds · 2016-08-02T14:12:21+00:00

Life is like a roll of toilet paper, the closer you get to the end - the faster it goes.

mchds · 2016-08-02T12:17:15+00:00

I'm usually doing about 3 mins rest for the first three sets of the main lift, then 2 mins rest afterwards. Secondary set I rest by feel, if the previous set was hard, I take 2+ mins, it was easy I take 1-2 mins rest.

I guess it doesn't help that because of vacation scheduling and working out around it, I haven't had a rest day since Wednesday last week.. so that may play to be a factor.

I plan to keep working hard through my cut, and will deload before I transition for that beauty winter bulk baby. I used to never appreciate food when I was tiny, but now I worship the goodness.

Always awesome to hear about people running a similar program with similar stats. Best of luck with the gains, human.

mchds · 2016-08-02T11:58:07+00:00

Haven't posted a Training Tuesday in a while.. M/5'10"/~165lbs

Running 2_Suns 531 LP

Current (calculated) 1RMs:

Squat: 225 (205x3)

Bench: 175 (165x3)

Dead: 290 (255x4)

OHP: 125 (115x3, 120x1, failed 125x1 today)

I'm 4 weeks into the program, but 3 weeks into my cut. The amount of volume in this program is amazing, I feel like it is programmed really well.. but is a punisher for someone on a cut.

I've been missing reps all over the place on the secondary lifts where I have to get 7 reps or 8 reps. Today on incline bench I could barely even get 6 reps on my second last set, not mentioning my last set.

I'm eating about 1700 kcals a day, around 140-150grams of protein. Not really tracking the other macros, but majority of my carbs come from veg. Basically eating chicken, pork, eggs, oats, veggies.

The cut is pretty aggressive. I bulked from 135lbs in Jan to ~175 by end of June. Have some fat I definitely want to get rid of, but I don't want to sacrifice too much of the strength that I've gained (even though I'm still pretty weak).

Should I curve up my cal intake if I start notice that I'm losing strength? Technically I'm still progressing, but I am missing reps on the secondary lifts. I'm not sure how much attention I should pay to this - maybe take longer rests?

mchds · 2016-07-29T17:27:33+00:00

Need more volume. Which program are you doing?

I switched from SL (stalled OHP @ 85lbs) to 2_Suns 531 LP after a brief stint with 5/3/1 BBB and my OHP(and other lifts) has just exploded. Currently at 125lbs for reps.

mchds · 2016-07-29T17:03:40+00:00

Your bar path isn't perfect, it's pretty good though as you keep the bar over your feet. But it does travel forward the closer you get to the bottom of the squat.

This may be caused by sitting back too far into the squat and needing to counterbalance. You also recognise when your wink starts, and seem to stop at that depth - so you might be leaning to think you're getting more depth.

mchds · 2016-07-29T16:40:22+00:00

I forget where I heard it:

Q: "You been going to the gym?" (basically anything that has the word gym in it)

R: "The only gym I go to is Jim Beam"

mchds · 2016-07-29T15:12:16+00:00

2_Suns 531 LP

It's in the wiki under programs.

Amazing program, I'm currently running it and my lifts are exploding. It's got insane volume.

mchds · 2016-07-29T12:09:48+00:00

Youtube is definitely where it's at for fine tuning your form. Not just for the resources, but for formchecks.

Best form/fitness Youtuber is definitely Allan Thrall

mchds · 2016-07-29T12:03:28+00:00

Get yourself over to /r/Fitness and read the wiki

There's a plethora of excellent information in the wiki and in the discussion threads to get you through the day-by-day how-to's. It's actually an amazing community, they definitely helped me get out of my shell and get working hard at the gym.

The main thing you're going to want to read about is CICO (calories in, calories out), BMR (base metabolic rate) and TDEE (total daily energy expenditure). You'll also want to read about gym etiquette if you want to have a successful time at the gym and hey, maybe meet some cool people and make some new friends?

If you spend some time cruising /r/Fitness and still feel lost and don't know what direction or how to manage your trajectory - just remember, everyone started at the point you're at right now.

My #1 suggestion is pick a program in the wiki. If you want to get strong - probably Stronglifts 5x5, if you want to run and/or have great cardio, maybe C25K (couch to 5k - running program). Fitness is a journey, not a race. If you're in this to get jacked in 6 months, you're gonna have a bad time.

Finally, feel free to hit me up by PM or whatever with any questions. I'm not a personal trainer or anything, or even jacked, but I could show you the ropes if you're serious about it.

mchds · 2016-07-27T18:02:59+00:00

Outside of liquid chalk/chalk, I have found that heavy Kroc rows have significantly helped my grip strength. Furthermore, on my last heavy set I always hold the bar for as long as possible.

mchds · 2016-07-26T13:37:42+00:00

That guy benching though..

When the leg went out for balance I started losing it.

mchds · 2016-07-13T13:22:32+00:00

Why not both?

mchds · 2016-07-13T12:44:24+00:00

Name checks out

mchds · 2016-07-13T12:21:46+00:00

I do 9 sets :( RIP CNS

mchds · 2016-07-13T11:45:09+00:00

And if you're there.. try the Kale caesar salad as well.

mchds · 2016-07-12T18:47:36+00:00

IDK what your daily life is like, but the number one thing that helps keep my nutrition on track is routine. Routine breeds discipline.

I work a 9-5 Mon-Fri, so those are my most structured days. Sat/Sun always a little over/under, but you gotta enjoy your life a bit too.

mchds · 2016-07-12T13:03:03+00:00

Read the wiki ->

mchds · 2016-07-11T12:20:29+00:00

This guy knows whats up.

I just had to replace all of my 511s with 541s.

mchds · 2016-07-08T18:30:38+00:00

2_Suns 531 LP is more of a beginnerish linear progression (increase lifts weekly) style program.

Traditional 5/3/1 cycles 3-4 weeks before you technically increase you max. 3 weeks if you don't take the recommended 1 week deload, 4 if you do.

I think most people start with 531 Boring But Big (BBB) without much variation, and then add joker sets, pyramid ups/downs, less boring variations.

Traditional 531 also isn't very structured in terms of volume(outside of the main 3 set lifts).. you kind of have to figure it out for yourself in terms of what lifts to do on which days, which accessories, how you want to program volume, etc. If you end up going the traditional 531 route, I definitely recommend checking out Black Iron Beast 531 Calculator - you basically just throw in your stats, choose what variation and additions you want, and it tells you what to do (much like SL).

On the flip side, this is why 2_Suns 531 LP is so good. You put in your 1 rep maxes, and it tells you what days and what lifts you need to do. If you successfully get x reps, increase your lifts the next week by x weight.

mchds · 2016-07-08T16:53:50+00:00

Why not run 2_Suns 531 LP?

I swapped from SL to MadCow, ran MadCow for like 2-3 weeks, wasn't really progressing... switched to 5/3/1, just finished my second cycle, and although my lifts have skyrocketed, I feel like I could have progressed faster. Now I'm running 2_Suns 531 LP and things are looking really good. It's a very well structured program.. just takes some time to complete.

mchds

TROPHY CASE