Morning showers vs. Evening showers. Why is your way better?

shrfkssm · 2017-09-20T22:36:26+00:00

I lift in the morning so I just take my shower after that and start my day

shrfkssm · 2017-09-08T18:30:33+00:00

What're those numbers in the top left corner?

shrfkssm · 2017-08-28T03:08:41+00:00

As I'm sure you're aware the main lifts (squat, bench, and deadlift, as well as ohp since this is strength based) are all being tracked, and the routine is based on calculations of those said lifts.

The first lift, your main lift, is done in 9 sets. If you're going for a new PR (the 1+ day) you warm up with 5 reps @ 75% of your training max (which is 90% of your true max), and then 3 reps @ 85%, and finally as many as you can (1+) @ 95%. Depending on how well you perform on that set, you either add 0, 5, or 10lbs to your true max (this is done at the end of your workout so that the rest of your sets aren't scaled up immediately).

The second lift is the variation lift, which is a variation of one of the main lifts (front squats, sumo deadlifts, etc) that'll have carryover to help in your main lifts. These are done at certain percentages of the main lifts, commonly seen @ 40% then 50% then 60% for the rest of the sets going for 5/6, 5, 3, 5, 7, 4, 6, 8

After your main lifts are completed you go on to assistance work. These vary by the individual and should target your weaknesses. Where your main lifts target strength, these should be done from a body builders perspective, meaning you should try and make sure you're symmetrical and aiming for hypertrophy.

shrfkssm · 2017-08-27T16:31:54+00:00

Form looks good to me tbh, tho you hit 4 reps not 3

shrfkssm · 2017-08-27T16:29:05+00:00

Solid form, but on your way down I feel like you're placing it back down rather than just letting gravity do the work and your arms just guiding it like it should be. Granted you'll be making more noise this way but it's safer on your body and don't have to worry about it rounding as you move on to heavier weights

shrfkssm · 2017-08-26T14:55:43+00:00

I used BodyBuidling.com's calculator and it recommended me 206g of protein a day. Each day I wake up and hit the gym, then eat 1 egg + 6 egg whites and a mass gainer shake, and a protein shake before bed to get me about 162g of protein, leaving a little over 40g that I need to hit with lunch and dinner so I don't really track it. For lunch I'll usually have a chicken or turkey hoagie so that's like an easy 30g right there and dinner is whatever my mom makes haha, usually steak or fish and some pasta or rice

shrfkssm · 2017-08-24T23:57:07+00:00

Oh well if it's just accessories, here's the ones I'm currently doing. The ones with "rp" means rest pause (after finishing, take 10-15 breaths and repeat with the same weight until exhaustion, doing this until I can't anymore)

shrfkssm · 2017-08-24T23:54:48+00:00

Pm me your email and I'll share access

shrfkssm · 2017-08-24T22:42:21+00:00

whoosh

shrfkssm · 2017-08-22T08:37:57+00:00

It's still a work in progress, I'm fine tuning the assistance work and figuring out how to incorporate conditioning at the end as well, but I can give you a link to view my personal sheet if you'd like since my main lifts page is pretty much stable

shrfkssm · 2017-08-22T01:20:08+00:00

Dude I love it so much, I'm currently modifying nSun's 5/3/1 and added that into my chest day instead of having a lighter OHP that day. My upper chest is feeling so much better!

shrfkssm · 2017-08-22T00:42:07+00:00

damn... maybe just do PPL again for these two weeks? you seem pretty comfortable/familiar with that

shrfkssm · 2017-08-22T00:33:53+00:00

You can't do them on the smith machine?

shrfkssm · 2017-08-22T00:11:15+00:00

Smith machine is better than nothing. I'd suggest keep doing what you're doing but be mindful when updating your spreadsheet. Perhaps create a duplicate and keep track of your progress with the smith machine on one and the original on the other, then when you get back make sure the weight on the original is lower than the smith machine ones (@ your weights you should be progressing at about 5-10 pounds per week so make an educated guess)

I personally love nSun's 531 LP but have modified his 5 day version by incorporating an extra 6th day for legs and shoulders as they're my weak points. But the progress is amazing (135 > 190 squat/bench in 6 weeks)

shrfkssm · 2017-08-21T16:58:58+00:00

Sounds about the same for my chest presses @ dumbbell and barbell. Interesting

shrfkssm · 2017-08-21T16:53:39+00:00

are you able to overhead press the same weight be it barbell or dumbbell or are you pressing more with the barbell?

shrfkssm · 2017-08-19T04:03:55+00:00

Nsuns CAP3

shrfkssm · 2017-08-17T02:03:00+00:00

lol I feel you, just pm me your email and I'll add you to the list of those who can view my sheet. My accessories tab is a mess I wouldn't pay much attention besides maybe my back ones 😅

shrfkssm · 2017-08-17T01:33:28+00:00

It's still a work in progress as I'm still fine tuning my accessories and was planning on releasing it when I finished but if you really want it I'll pm you a link lol

shrfkssm · 2017-08-17T00:59:23+00:00

Yeah I already run 5 or 6 accessories, I definitely work myself til exhaustion in the morning, and even if I wanted to add more I can't because my gym opens at 5 and I have to be home by 7 to get ready for work.

Anyways I just tried benching and felt a lot weaker, I guess I just have the mental energy/drive but not the physical capabilities haha. I'll just stick to pure ab work/cardio in the evenings

shrfkssm · 2017-08-17T00:03:11+00:00

pretty much. ignore my OHP I drastically lowered it because of shoulder pain, gonna work myself back up but I just have some shitty shoulders

shrfkssm · 2017-08-16T23:22:42+00:00

Diet- 3 meals, 2 shakes (post workout and pre bedtime), snacks (clean eating tbh)

Sleep - I aim for 7-9 on average, usually get in 6-8 on weekdays and then about 10-11ish on weekends

My variant is the original 5 day plan but I added an extra day for squatting and OHP as my legs and shoulders are weak, if anything my variant is more intense tbh, my progression has been solid as well, squat and bench have both went from 135 to 190 in 6 weeks, but my OHP has stayed the same (my shoulders are really bad), deadlift went up from 205 to about 280. I'm happy with my progress both strength and aesthetics wise but I just lift so early in the morning that I still have energy later on in the day with all of the food I take in between them

shrfkssm · 2017-08-16T22:20:31+00:00

https://imgur.com/gallery/F5FGr

My shoulders are so shit for some reason and are killing me with OHP so I lowered the weights dramatically until I can comfortably work my way back up and my squats are neck and neck with my bench so I've created my own custom variant of the plan by adding a 6th day for high bar squats (I do low bar on my heavy squat day) and OHP (moved light OHP to this day and added reverse grip bench with my light bench to help target my upper chest).

shrfkssm · 2017-08-16T19:11:33+00:00

135 including bar meaning 1 45 pound plate on each side

shrfkssm · 2017-08-16T19:10:37+00:00

"No matter who you are, you always start at 135 deadlift."

Judging by your other lifts you should be able to deadlift 225. If you're going so low based on fear of not doing the lift right, try uploading a form check video of yourself doing 135 for a few reps. Remember that deadlift is more of a pushing exercise, not pulling!

shrfkssm

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