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Old 12-27-2016, 04:31 PM   #51
Nick Williams
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You ever try 5/3/1?
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Old 12-28-2016, 11:00 PM   #52
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Quote:
Originally Posted by Ken "Skip" Hill View Post
Good to see you back!

Skip
Thanks man
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Old 12-28-2016, 11:01 PM   #53
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Quote:
Originally Posted by Nick Williams View Post
You ever try 5/3/1?
I've actually been doing the 5x5. But that will be the next thing I try once I reach a certain weight goal
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Old 01-01-2017, 09:01 PM   #54
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So just to recap, I've shifted towards powerlifting training.
Dc training will be kept on the backburner until I can mature some more (physically, probably mentally too when it comes to knowing everything spot on.)

My training is working the 3 main lifts, coupled with assistance work. (everyone knows that, so I don't need to paint a vivid picture here)

Still training full body days, and usually three times a week I train all three lifts in one session. I have two days devoted to HIIT, and the other two days are pump work, with a lighter load, and I split up the training to upper and lower body accordingly.

Had to have a close buddy help me fix my squat because I was squatting way too high. So I had to start over from scratch for a solid month and a couple of weeks until I was squatting parallel, and then worked back up to my usual heavy weights.

Stats are still lagging behind but everything is as follows:
Squat: 315
Dead: 295
bench:165

Hopefully by may of this year, I can have a total of 900 or more. I'm going to push myself harder and harder as I get better at things, to see continual progress.

Recently I had a huge flare up of sciatica, and I did something funky to my SI joint, so I had to run through a few doctor's exams, and patch myself back together again.

I've nailed the importance of stretching and warming up. And using my belt as I should. (had to learn the hard way obviously)

Diet wise, I've been sitting at 190 pounds for two months, and I'm going to try and reach 200lbs while still keeping a body fat % of 20-22%. I've cleaned up my eating, and have been cutting my carbs back little by little, because I realize ive been eating waaaaay too many of them, and I wasn't eating enough protein.
So I've lost some fat where needed to stay on track of my goals, and am eating 100% better, and I'm now grasping the simplicity of eating right, and eating at the right time, and utilizing a ton of info I've been reading on here regarding diet and training.

Other than that I've been doing good. Studying is going well. Got married. Got a new car. Have been taking care of responsibilities as a 21 year old. I've been bonding with my mom a lot lately and i'm beyond happy for getting to experience that.

So that's the elaboration on how I've been faring for these months past.
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Old 01-01-2017, 09:09 PM   #55
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Elaborating on the training I have been doing everything usually goes like this:

everything has been based off of the 5x5 training using 85-95% of my 1RM, when talking about the 3 main lifts, for the three days out of the week.

On the lighter days I bump down to 50-75%, while still following the 5x5 training. And I couple techniques like supersetting, drop sets, and sets to failure into the training where it needs to be.

Cardio: HIIT using lap swimming
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Old 01-02-2017, 11:13 AM   #56
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Swimming sounds like awesome cardio for the joints!
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Old 01-03-2017, 10:59 AM   #57
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Glad to see you back Congrats on the marriage. You're learning and finding what's right for you at this time in life. That's what it's about. Progress is progress!
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Old 01-04-2017, 12:23 AM   #58
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Quote:
Originally Posted by Nick Williams View Post
Swimming sounds like awesome cardio for the joints!
I love it! I tend to loathe cardio of any sort really, but at least in the pool the water gives me something to fight back at, and have some fun.
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Old 01-04-2017, 12:24 AM   #59
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Quote:
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Glad to see you back Congrats on the marriage. You're learning and finding what's right for you at this time in life. That's what it's about. Progress is progress!
Very much so. I'm glad I sat down and took a dose of humbleness. That way I wasn't doing something that I wasn't ready to do. And thank you for the kind words
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Old 01-08-2017, 07:06 PM   #60
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I've been going back and fourth on whether to start 5/3/1 training or Westside. However my gut is telling me to start with the 5/3/1, just as a member above me suggested( Nick), so tomorrow ill write a rough template, and go through everything and adjust accordingly. 5x5 was great, but I think I'm starting to exhaust my progress. I'm thinking I might combine Westside and 5/3/1, and then hammer through everything for another year. I'm still reluctant to let go of the full body days I've been doing since I started lifting. I really like them, and I can come back the next day and do it all over again. But I think full body workouts can go well for the 5/3/1. Not sure about Westside. So I think 5/3/1 will be the main focus, for 3-4 days out of the week, and the remaining two days will be devoted to Westside. Then a good rest day for safe measure.
Then about 6 months down the road ill flip it. So Westside for 3-4 days, and 5/3/1 on the other two days.
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Old 01-08-2017, 08:50 PM   #61
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You planning on competing in powerlifting?
The conjugate method is fun!!!
If You got a pretty equipped gym and smash through exercise prs each week
And I loved 5 th week of repetition method records

And even better if you have the accommodating resistance available (bands, chains)
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Old 01-08-2017, 09:56 PM   #62
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Quote:
Originally Posted by Nick Williams View Post
You planning on competing in powerlifting?
The conjugate method is fun!!!
If You got a pretty equipped gym and smash through exercise prs each week
And I loved 5 th week of repetition method records

And even better if you have the accommodating resistance available (bands, chains)
thanks for telling me about the conjugate method. I had been doing something similar, but not quite to the extent as to what articles have been telling me. That's def. something I can use to my advantage this year.
also can the conjugate method be used in Westside and 5/3/1? Because I was going to just create a monster schedule combining all three so that ill be plenty busy progessing and tweaking things along the way.
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Old 01-08-2017, 10:02 PM   #63
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Actually I'm going to just experiment around with some things. Ive been reading that there is no one strict way of doing westside. 5/3/1 kind of explains itself, but I think I'm going to mix 5/3/1 with some conjugate training just to see how I can tune things to my liking
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Old 01-09-2017, 03:45 AM   #64
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Originally Posted by PlanetCybertron View Post
thanks for telling me about the conjugate method. I had been doing something similar, but not quite to the extent as to what articles have been telling me. That's def. something I can use to my advantage this year.
also can the conjugate method be used in Westside and 5/3/1? Because I was going to just create a monster schedule combining all three so that ill be plenty busy progessing and tweaking things along the way.
Westside is a conjugate training method. Google Conjugate system with Louie Simmons and you should get some awesome stuff. I've found its always best to read the thought process of the man behind the system (in this case Louie Simmons because he's the originator of Westsides version of conjugate) and use that train of thought for any variations you might add in later.
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Old 01-09-2017, 08:06 PM   #65
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Westside is a conjugate training method. Google Conjugate system with Louie Simmons and you should get some awesome stuff. I've found its always best to read the thought process of the man behind the system (in this case Louie Simmons because he's the originator of Westsides version of conjugate) and use that train of thought for any variations you might add in later.
Oh okay I get it now. I thought that they were separate entities. But I understand now. Thanks for the heads up
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Old 01-10-2017, 02:48 AM   #66
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today was max out attempts.
Hit a new PR for deads and squat.
Deads: 1 reps for 315
Squat: 2 reps for 345lbs.

I was pretty shot after that so I couldn't max out on bench like I wanted.
Healed up nicely from a slight SI tweak I had about two weeks ago.
Put in an order for a new belt that I have been needing to get ever since I broke through the 250+ range.

Still not done putting together my new training routine, because theres some things I need to tweak for my gender, age, proportions, etc.
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Old 04-28-2017, 03:56 AM   #67
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Coffee

subscribed. thanks, Jaime
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Old 04-30-2017, 03:09 AM   #68
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Pshhh....okay where to start.

Training has been going good. My back ha completely healed (turns out it was a disk injury in lower lumbar area)

Did I mention to switched to Westside training? No? Can't remember.

Lifts have semi-ish gone up?

I switched to sumo pulling so I decided to start over from zero.

Current sumo PR: 300lbs

Squat: 365lbs

Bench: 200lbs

I'm busting my ass to get to a 900lb total and I'm almost there. I have yet to attend a second meet. My nerves we unbelievably shot to the point that I knocked off 40 lbs just because I couldn't calm down enough. Cedar Park Texas is pretty though.

Been doing fun bouts of cardio and systems work throughout the week to keep fat gain at bay which seems to be working.

Carlories still @ ~3,000 at the very most on heavy/intense days. Not so much on off days or active days

I forget my body measurements so I couldn't tell anyone who asks.

Swimming. Lots and lots of swimming. Really helps with breathing technique and not feeling so tight and stiff when I wake up in the morning.


That's really it so far. I'll think of more things later on.
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Old 05-01-2017, 12:19 AM   #69
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Jealous of that bench!
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Old 05-09-2017, 12:09 AM   #70
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subscribed. thanks, Jaime
Awwwwesome! Glad you can join in
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Old 05-09-2017, 12:10 AM   #71
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Jealous of that bench!
All credit can go to Westside training for that. The rep scheme they have combined with the total volume really does wonders even for us lady folks.
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Old 06-04-2017, 08:47 PM   #72
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Another update:

Just now creeping past into approaching 3 years of training. And I'm itching to delve into DC stuff. However I will wait because patience brah. lol.

On a serious note I have started to cut back on fat. And I'm seeing progress in that area.

As for my lifts they have gone up slightly, but I haven't tested out another max since after logging my previous progress but before now. So:

Back squat: 370lbs (315 for 3 singles also a PR)

bench: 205lbs Not much of an increase

deadlift: 315 sumo pull

*************************************************

The secondary work for Westside is something I wasn't taking seriously, and my numbers showed it, but after taking it seriously as my main lifts, and focusing on volume as well as intensity my lifts are doing a lot better.

I have incorporated systems work and bodyweight work on off days to keep moving during cutting phase.

Other than that that's really it.
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Last edited by PlanetCybertron; 06-04-2017 at 08:50 PM. Reason: add more info
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Old 11-14-2017, 03:27 AM   #73
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Another huge break. Finally returning

At the moment I've been prescribed to cut down around 20-25lbs concerning my back injury. Most days it's not anything bad, just some aches here and there.

Currently down 12-13ish pounds. Most likely going to continue this for 4 months or so, even though the Doc only suggested 2 months. Target weight is somewhere in the 180-185 range of where I wish to be.

After that I'm going to hop onto a second wave of 5/3/1, which I want to thank the nice folks on here for recommending that to me.

Looking forward to my next meet sometime in July or August of next year 2018.

New PRs i have hit as well:

405 squat

210 bench( hasn't really gone anywhere since I train it rather infrequently)

340 deadlift.

Hoping to see at least a 1,000lbs total before my next meet.
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