Wungun's Lifting And Eating Log

lol you're a long way away from reaching your genetic max, as are most of us (with the exception of Totez, because he's massive). You want to look athletic, that involves having muscle, and that involves lifting. You're not going to get huge anytime soon. Listen to the guys like Jester and Totez because they know what they're talking about programming-wise, get under a bar and lift. You're guaranteed to like what you see in a year unless you throw a wrench in the plan. I was in your shoes self-doubting and doing wonky things in the gym for a long time and I lost a lot of time.

I don't think you need bicep curls. Chins should be more than enough to build up your biceps at this point.
 
Yeah, good point... Lol
I figure I have half a year to just try to put on muscle before I start getting ready for the beach :)
 
TangoDown said:
lol you're a long way away from reaching your genetic max, as are most of us (with the exception of Totez, because he's massive). You want to look athletic, that involves having muscle, and that involves lifting. You're not going to get huge anytime soon. Listen to the guys like Jester and Totez because they know what they're talking about programming-wise, get under a bar and lift. You're guaranteed to like what you see in a year unless you throw a wrench in the plan. I was in your shoes self-doubting and doing wonky things in the gym for a long time and I lost a lot of time.

I don't think you need bicep curls. Chins should be more than enough to build up your biceps at this point.
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Nobody has ever needed bicep curls. The absolute best way to build your biceps is supinated chins, and deadlift/rack pulls.
 
Today's weight, 157.2lbs (-0.4lbs)

Adjustments: removed one set of weighted crunches/added scissors. Went from incline to flat bench.
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Breakfast didn't fit in screen shot!

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I see your program adjusts "1RM" based on a % for the weights you lift that day.

What are your actual rep maxes? Just curious to see where you're stronger and where you're weaker because it seems your pullup strength is pretty good relative to everything else.
 
TangoDown said:
I see your program adjusts "1RM" based on a % for the weights you lift that day.

What are your actual rep maxes? Just curious to see where you're stronger and where you're weaker because it seems your pullup strength is pretty good relative to everything else.
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@TangoDown,

See post below from another thread, these are all his 5rm

wungun said:
6'1, 155lbs, 44 years old, 31" waist, bf%...?
5rm Bench 160lbs
Hack squat 220lbs
Dead 230lbs
Chins Bw + 70lbs 5rm
Military 100lbs
All free weights
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When I hit a new 1rm, no what if I'm in 15's or 10's or 5's, it tells me... Then I know I've hit a new high for that cycle.

I have two more exercise days (each for upper and lower) left on my 10's. If I make the 5lbs increment each time I'll hit new PR's for 10's. (shrugs are increasing by 10lbs).

Push exercises are going well... I'm very near max on pulls, it feels like, however.
 
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wungun said:
Can you explain clustering a little better... Is it basically mini sets? Instead of 2 sets of 10, I'll push 8 reps with a shorter rest, then another 7,short rest then 5 reps...?
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Two options

1) Assuming you are in the 10s and you are aiming to cluster 30 reps (3 sets of 10 reps), in the 1st set you push for as many as you can do, say you get to 12 reps and the bar slows, stop (do not go to failure but stop 1 or 2 reps short), take your normal rest time and go again and so on until 30 reps are achieved.

2) You can do it how you have stated with shorter rests between 'sets' but whatever block / rep range you are in make sure the 1st set you reach is at least 15, 10 or 5 reps, if you can only get 8 in the 10s then you have either added too much weight to the bar or you are just having a bad day. .

There is also Myo-Reps but this is a whole different ball game and generally for advanced lifters.
 
We've got about the same pullup 5RM (though I'm about 15-20lb heavier). Maybe I should start rock climbing too :confused:.

Like I said, probably not a good idea to weigh yourself everyday unless it's just a compulsion for you. A 0.4lb change day to day could mean a variety of factors: water retention, food in body, being full of shit (literally). If you can't stop, make sure you only pay attention to the weekly change or so, or I suppose you can graph all the weights for a week and see the trend.

A better idea would be to rely on body fat %.
 
Pick one day and weigh yourself the same time that day each week, don't think about it other than that. Weight will fluctuate due to water retention, etc on a daily basis, so weighing yourself that often is a terrible idea if you want a clear picture. You have to take the average change in weight over time, i.e. from week to week and ignore the day to day.

Progress is measured in the course of months and years when it comes to weightlifting, not days.

Also, don't use your day to day performance to judge your 1 RM. That does not give you a true 1 RM. This is why I say to test 1 RM on at least deadlift once in a while, because lifting your 1 RM is hard. Many people won't be able to get one rep with the load that is supposed to be their 1 RM until they learn how to push through that wall and get it. The best way to learn how to push yourself in that way is to do max singles on deadlift.
 
Thanks Mick...
Tango, I'm probably a mutant when it comes to pull up's. But hanging of a training board (in the past) really helped, I'm sure. I haven't climbed since the spring, preferring instead to put that energy into lifting.

The weigh in's are a compulsion for sure. I understand the fluctuations but I want to keep an eye on the trend.
I know where I want to be week to week, so those are the factors I'll be tending.
 
mickc1965 said:
Two options

1) Assuming you are in the 10s and you are aiming to cluster 30 reps (3 sets of 10 reps), in the 1st set you push for as many as you can do, say you get to 12 reps and the bar slows, stop (do not go to failure but stop 1 or 2 reps short), take your normal rest time and go again and so on until 30 reps are achieved.

2) You can do it how you have stated with shorter rests between 'sets' but whatever block / rep range you are in make sure the 1st set you reach is at least 15, 10 or 5 reps, if you can only get 8 in the 10s then you have either added too much weight to the bar or you are just having a bad day. .

There is also Myo-Reps but this is a whole different ball game and generally for advanced lifters.
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Does this work, or is it advisable to use this if, say at the beginning of my 10rm, on a 2 set exercise, I crank out 20 straight reps....? I'm done for that exercise? Or should I keep a 2nd set for more volume?
 
Depends on how your set up is, if you follow the template of 75%, 80%, 85%, 90%, 95% and 100% of your 5, 10 and 15 rep maxes then in theory your 10 rep block would start at approximately 55 to 60% of your 1rm (15s would end at 65 to 67.5% of 1rm) and again in theory you could potentially get 23 to 25 reps. Totentanz did suggest that the 1st week of 10s you should aim for 25 reps in total reducing to 20 reps in 2nd week possibly for that reason.
 
Yup... Very traditional. Lol
Straight out of the original HST principals... Strict reps and sets. On the lighter, earlier workouts, I do try and slow the tempo right down...
 
Weigh in this morning : 156.2lbs (-1.4lbs)

WTF!?
And this was before I dumped a big turd!
Note; changing to a 4 on 1 off split. Off day today.
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