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About 5MorePounds

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  • Body Weight
    190 lbs
  • Squat PR
    280 lbs
  • Press PR
    265 lbs
  • Deadlift PR
    405 lbs
  1. 5/3/1 Deload

    The Juggernaut method ebook (which is a very similar program to 5/3/1) recommends dropping the assistance volume by about 50% (so, using the same weights and doing 3x10 instead of 5x10 sounds about right). In my own experience, I got away with dropping the deload for the first two cycles, but it caught up to me shortly thereafter. This was admittedly probably also caused by the fact that I was pushing the reps on every lift. Whether with the deload, or with holding back a lift with minimum reps, Wendler is just trying to make a point - you can build strength every week, but you can't expect to demonstrate it every week.
  2. Smolov Squat Training

    x2 what Asar said. I would add - forgo the intense cycle. Less payout than the base and more chance of an injury
  3. After The Smolov Jr.

    jesus tapdancing christ you're strong. I can't speak with any authority to someone like you but I just got done running 3 weeks of smolov and 2 weeks of smolov junior for my squat. By the end of it, every rep was a reminder of why this isn't a long term program, or one that should be repeated often. I couldn't imagine trying to mimic that routine for a months long maintenance, and do other lifts on top of it. If that was my goal for my squat right now (just maintenance), I'd probably do something like 531 base reps. Good luck and let me know what you put up!!
  4. Smolov Jr For Bench

    x2 on Raincoat's suggestions. I would go so far as to drop all the assistance work as well, and probably not shoot for a PR on squats/deads. This is a specialization program. Smolov Jr. is 3 weeks (mon/weds/fri/sat). There isn't a different 4 week program, you would simply do the 12 workouts over a month instead. I've been thinking of doing something similar for my lagging squat - smolov base cycle over a month. I know this is blasphemy to some, but work commitments mean I can only manage 3 days/week. I don't know if the gains would be similar - only one way to find out Anyways, here is some motivation for anyone considering Smolov. Some good advice in there as well.
  5. Anyone Have Success With Sl Advanced?

    Thanks for your responses!! It looks like Mehdi has since changed SL advanced to have only 3x5 deads. I've already started the program at 80%, but the soreness tells me that it might be a good idea to at least repeat this week
  6. Anyone Have Success With Sl Advanced?

    Hey guys, I'm starting out SL Advanced, and I was wondering if anyone else has run it successfully. The programming is a little confusing and thanks to a d-bag I can't get to any of the reviews. Thanks!!
  7. Intermediate/advanced Program Review Thread

    It's about time we had a thread like this - there were so many helpful reviews on SL that we lost!! Madcow Intermediate Link Progression - Weekly Compatible Goals: Increase Lifts Quickly, Bulking, Powerlifting Incompatible Goals: Conditioning, Fat Loss, Flexibility for those with programming ADD I made the best gains of my life doing Madcow and GOMAD. While a gallon of whole milk a day for a couple months will ensure success on most programs, here's how I made it work: - Find a better spreadsheet or make your own. Madcow seemed like a very smart programmer, but his fatal mistake in my opinion was making jumps with percentages rather than set increments. Jumping with a percentage implies that the stronger you get, the bigger the jump. Dumb. Take at least 4 weeks to ramp up to your best set of 5 (a little longer might ensure you last longer). From there, make the smallest increases you can on pressing/rows, and 5 pound/2.5kg increases on squats/deadlifts. This is the best way to milk the program - it's not 8 weeks, I made it work for about 4 months. - If your squat is going up, all is well. If something else stalls when this happens, repeat that weight next week and see if you get it. If it stalls again, take it back 4 weeks. - I found that cutting the deadlift warm up volume helped immensely with recovery. Try warming up with doubles or singles to the top set of 5. The squat will keep it moving without as much of a toll on recovery. As Maverick stated, this program is not designed for anyone trying to cut weight/fat. I had to eat a LOT (Gomad, pizza, the worst diet you could possible imagine) to keep up with the program. That being said, my body fat still only went from around ~11%-14% in four months, despite the diet. Maybe its being 22, or favorable genetics, but I think this program is set up extremely well for hypertrophy for those wanting and willing to pick up the fork. I would not use this program though if you have any desire to loose weight (5/3/1 is probably more suited towards that goal). This program is awesome though for those coming from starting strength/stronglifts who still want to make progress as fast as possible. It offers some assistance exercises, but overall its not that flexible, which in some ways is a good thing.
  8. Doug Hepburn Routines

    Some cool routines in this thread!! I'm currently doing my first homemade routine that's Hepburn inspired: A Squat 3/3/3 -> 5/5/5 Bench 3/3/3 -> 5/5/5 Row 3/3/3 -> 5/5/5 B Deadlift 3 -> 5 Press 3/3/3 -> 5/5/5 Weighted Chin 3/3/3 -> 5/5/5 Workouts rotated 3 days a week just like stronglifts. I add one rep to the earliest set every workout until I hit 5/5/5. When I reach 5/5/5, I up the weight 5-10 pounds and start over. The volume is fairly low and there's a lot of room for recovery so I'm hoping I ride this routine to the sacred 300/400/500 ground
  9. Why Worry About Body Fat?

    @littlesimongeorge Well, it's a different kind of head turning. You could roll around at 30% body fat and if you've got a ton of muscle mass, you could still get the "I wouldn't want to f*&k with that guy" look from other men. But if you want the "I want to get f*&ked by that dude" look from a girl, its probably south of 15% @Aqsinb I'm convinced that what is considered good looking in terms of body type is for the most part a universal, biologically driven idea. We simply lower our standards as we get older, but if society didn't have any influence and we were single without any desire for love, we'd all opt for having sex with the same type - young, lean, and in good proportion. That being said, it's harder to stay lean in older age. I wouldn't use it as a cop out though - there's plenty of people over 40 that aren't on steroids, have a life, and are below 15%.
  10. Why Worry About Body Fat?

    Lots of good points being made in this thread. I've seen more of these threads than I can count back on stronglifts and some other sites. It always seems to come down to people drawing absolute examples of the 150 pound kid who hasn't hit a PR in two years and the guy at 30% body fat who is thinking of doing his third round of GOMAD. Like many things in life, there is a happy medium. What people need to realize is that most people come to strength training because people tell them it's more effective in the long term for building muscle than high volume split routines. That's why I came to stronglifts. While I love hitting PRs and training lifts instead of body parts, I'd be lying if I said that looks aren't a part of it anymore. I work out to achieve a body shape that turns girls on, and I'm not ashamed to say it. Most people have the same motive, even on this website, although some people push for a culture that tells people to keep this to themselves. So enough with this bull&*t about what's healthy, let's talk about what we're really thinking about - attractiveness and PRs. Here's my 2 cents: Can you get your PR fix and still achieve a body that turns heads? Yes. What body fat percentage should you cap your weight gain at, if at all? 15%. Why? This seems like the happy medium to me. I've read some articles that advocate 10%, but from everything I've seen (personally, and with people I've trained with), its hard to maintain single digits and make any substantial progress. This is just fodder for the previously mention 150 pound kid who hasn't hit a PR in years. On the other end, Rippetoe would take you to 20% in the short term and 15% for life. Note that people do carry weight differently, but 15% is not turning any heads, and 20% is full on fat. If you're leaning towards the side of attractiveness over a "500 deadlift TOMORROW" attitude, I wouldn't get very far past 12%. That's reality people - you can either accept it or you can become what most people would call pudgy and post online to a few people you don't really know to make you feel better about it. On a side note though, 6 foot 185 15% looks a hell of a lot better than 6 foot 150 @ 10%. Rippetoe overestimates how much of a "muscular foundation" you actually need, but worrying about body fat percentage is stupid if you look like you're about to blow over in the wind. Again, this rant is only my 2 cents, let me know what you all think
  11. Gomad - Gallon Of Milk A Day

    I did GOMAD with some great results (went from around 175 to 195 in about 2 months, and gained a ton of strength along the way). Let's not split hairs here - the gallon works because it ensures that you are getting a massive amount of calories on a daily basis. Any effect that whole milk has over getting those carbs/proteins/fats from another source is probably negligible.