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spector

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About spector

  • Rank
    Low Body Fat

Profile Information

  • First Name
    Keenan
  • Location
    FL
  • Gender
    Male
  • Height
    5'9"
  • Body Weight
    185
  • Squat PR
    405lb, 315lb FS
  • Press PR
    285lb Bench, 200lb OHP
  • Deadlift PR
    525lb

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  1. Continuous Stream Of Injuries - Normal?

    A reverse pyramid is one where you shed weight each set. In double reverse pyramids you just stay at each level on the pyramid for two sets instead of one. Hence, double reverse pyramids. It was just a way for me to add more volume to regular reverse pyramids as I always felt like I had more left in the tank after those workouts.
  2. Continuous Stream Of Injuries - Normal?

    I think you need at least 20 reps at or above 70% of your 1rm with your stats or higher. I made great progress from ~300-500 DL doing my double reverse pyramids.(). This is based on your predicted 1rm using this chart: https://docs.google.com/spreadsheet/ccc?key=0AmmU-A33s29MdEJGUHpTbFlMcUV6S01URFpETGxUVkE&authkey=CJq%206tZgB&hl=en_US&authkey=CJq6tZgB#gid=0 Reps could look like any of the following: 1x95%, 1x95%, 3x85%, 3x85%, 5x75%, 5x75%, 6-8x60-65% 2x90%, 2x90%, 4x80%, 4x80%, 6x70%, 6x70%, 8x60% 3x85%, 3x85%, 4x80%, 4x80%, 5x75%, 5x75%, 8x60% 4x80%, 4x80%, 5x75%, 5x75%, 6x70%, 6x70%, 8x60% or a whole bunch more - the possibilities are endless. General rule is to pick the rep structure you want to start at, make sure you can get 20+ reps at 70% or more or 1rm (I like 30+, honestly, except for singles day). Obviously be smart with your rep structure and recognize which lifts work better with lower reps and which with higher. For your bench, with a predicted 1rm of 84, you could do: 4x76kg, 4x76kg, 5x72kg, 5x72kg, 6x68kg, 6x68kg, 8x62kg If it went awesome, then just move down to the next row for your next workout and pick a column based on how you feel. If you missed reps, stay on that row (the 84kg 1rm row) and do another rep structure. Repeat until you hit all your reps, then move your predicted 1rm up and repeat. Yes, this requires some thinking and feeling (autoregulation) but it does work. I think fixed rep sets (e.g 5x5, 3x5) are less than optimal because you're only working at one strength level when you have more in the tank at other strength levels. It also prevents you from using heavier weights since it's tough to get three sets of the same 5rm weight (if it's your true 5rm). Hell, sometimes finishing both sets of the Double reverse pyramid doesn't happen. By doing multiple fixed rep sets, it forces you to do your 7-9rm for 5 reps, which I'm not a fan of unless volume is sky high. 3x5 and 5x5 are low volume programs, so I just don't think that's enough stimulus for growth and one reason I think intermediates stagnate so much. The double RPT approach lets you get in volume at various points along the strength curve instead of just one (e.g. your 5rm) allowing more total volume with enough stimulus to create growth.
  3. Continuous Stream Of Injuries - Normal?

    Fair enough. I guess I figure if you're working doubles and triples, you're at ~90%. I haven't really heard much about the stronger guys working more than 3-5 reps, so that suggests 85-90% 1RM to me.
  4. Continuous Stream Of Injuries - Normal?

    As a rough rule of thumb, I'd say when you reach 90% of your genetic potential it becomes necessary to train at 90% of your 1rm on a somewhat regular basis, but that does not mean exclusively at 90%+. Maybe even sooner. I'm not at 90% potential yet and I know I feel weak when I'm not putting up the occasional heavy double or triple. As a general rule, the vast majority of your volume should come at the following % of 1rm depending on your training level: -Newbies: 60% -Intermediates: 70% -Advanced: 80% -Elite/Competition lifters: 90% ^^This is 100% my opinion. Feel free to disagree.
  5. Continuous Stream Of Injuries - Normal?

    This. At your stats, you will gain more strength at 70% than 90% anyway. I would add to daniel's comment that if you are flirting with injury, "good enough" form is not sufficient. You need perfect form until your body stops talking to you, then you can go back to "good enough" form. As for is it "normal"? Sort of -- some injuries are part of the lifting life, but if they are chronic and systemic, you need to rethink your plan before they become catastrophic. I've spent much of this year dealing with random little things here and there but I think backing off when they moved from acute to chronic spared me any serious injury that would have required time off.
  6. Nope, most people just underestimate bf% a lot and are even worse at estimating bf% on other people. 10% is pretty damn lean. I guess one day a bunch of dudes that thought they were 10% could all see their abs and decided to say that abs are visible at 10%, leading everyone to think that abs are visible at 10% and everyone at visible abs must therefore be sub-10%. I'd say that start appearing closer to 15% for someone who is pretty strong. I think ~10-12% is perfectly reasonable to stay at year round. Martin Berkhan stays at extremely low bf% all year round (he actually IS below 10%) and last I checked he was repping 600lbs on DL. Veins and vascularity will occur readily with bodybuilder style training that has enough density (e.g. power-bodybuilder training) as long as fat is reasonably low (but not necessarily rock-bottom).
  7. Ispwl Nov2012 Results

    Loving the idea of an oly meet too... Steve, good job and congrats! (and great work, everyone else)
  8. Partial bench redemption on Saturday -- 265lbs: I'm still working through my internal rotation deficit and the bar just locks up about 2/3s up whether I'm attempting 275, 285, or 295. It's pretty frustrating as the strength is clearly there but is being blocked by poor shoulder mechanics. I've started up some rehab that should clear it up soon. Hopefully next time I'll get 300-315.
  9. That's an interesting study, if true. I see that OP is 21, so perhaps he is out of the age range where he will no longer add fat cells (though he is still more than capable of disrupting his metabolism with unnecessary fat gain). At any rate, it sounds like engorged fat cells wouldn't bother him for his whole life, but just for a decade until they're all cleared. Is that really much better? 10 years of struggling with your weight isn't too bad, eh? Also, let's not forget the importance of leptin set points and all that hormonal goodness on well being and future weight management issues. Yes, he's currently eating 500 calories under TDEE, meaning that his body is using body fat to pick up the slack, which is why he is losing weight right now. That's what we have bodyfat for. That's not to say he could or should do that indefinitely, but it sounds like he *just started* training. Furthermore, his stated goal is to LOSE weight so, yes, eating 500 calories under TDEE is giving him EXACTLY the results he is looking to achieve. I'm not saying he shouldn't eat more, I'm saying he needs to lift more (and more often) FIRST and then eat in accordance with his hunger if he wants to get stronger/bigger. Yes, that means, "eat more", but he absolutely should not add 1,000 arbitrary calories. His body is more than capable of building muscle and strength even at a 500 calorie dietary deficit (because it's NOT a 500 calorie metabolic deficit). It also does not take 500 calories extra per day to build muscle at maximum rates, so even assuming he used no fat and was already eating at TDEE, 500 extra cals would be unnecessary All of this discussion is predicated on whether he wishes to get bigger and stronger. Maybe he doesn't. Maybe he just wants to continue to lose fat and stay really lean. I simply suggested getting stronger because I personally found it difficult to get very lean until I had a decent amount of muscle. He'll have to decide what his long term and short term goals are, but unless his goal is to "gain unnecessary fat while making the same strength/muscle gains he would make eating less", then there is no reason for him to slap on a thousand arbitrary calories.
  10. I disagree. I think you must lift big first and then the hunger to eat big will follow. If you are eating properly (read: more protein than carbs) your hunger will self-regulate based on your needs. As it is, his training does not reflect "lifting big". With his lifts, he can get away with a ton of volume at somewhat lighter weights (remember, noobs can grow stronger and bigger at just 60% of 1rm!) and quite a lot of lifting frequency. I don't think 5x5 is enough volume to require a) a big surplus of calories or to properly partition excess calories should they be consumed. If he embarked on a high-volume program with some bigger short-term lifting goals, then he may very well need to eat more, but he should determine that AFTER he starts the program and let his hunger guide him*. For him to not be eating "enough" to get stronger, his current daily consumed calories PLUS current bodyfat stores would have to be enough to NOT meet the metabolic demands of training, and this is extremely unlikely. He said he's averaging about 2k calories a day. At ~200lbs, his TDEE is roughly 2,500, so that is not unreasonable at all. ALL of that said, he could slowly start adding some cals now that he is leaner and lighter -- but they should be purposeful and useful and in line with his training. Maybe add 10% across the board (pro, cho, fat) and then go from there. There's no sense in him undoing the weight loss he just did and adding fat cells to his body that will stick around for the rest of his life. *again: using hunger as a guide only works if you are eating somewhat responsibly
  11. This will only be effective if he is getting stronger. If he's just eating and not adding a ton of weight to the bar, he's just going to get fat. Eating will not make you stronger. Lifting more will make you stronger. Saying "eat more" without adjusting training is putting the cart before the horse. He could clearly stand to gain some muscle, but if he's already fairly lean there is absolutely no sense just eating "more" unless his training is adjusted to work towards growth AND that the food he's eating (cals, macros, timing) all falls into his training properly.
  12. had an awesome time with cavewoman at the Kelly Starret mobility seminar! We learned a ton of good stuff. Highly recommended if he's coming to your neighborhood...

  13. Investing In A Home Gym. 2 Questions.

    This may not work if you're ceiling is only 4" higher than that =\
  14. Investing In A Home Gym. 2 Questions.

    That looks like a good setup that'll definitely get you started. As for OHP, it's not the end of the world to not be able to do it standing. You can still get a good workout never doing OHP at all, so just doing it seated is a fairly minor compromise. I wouldn't say you overlooked anything, but will you be getting something like some light DBs or bands for assistance work? Something like a half-kneeling DB press would let you get the feeling off pressing stuff overhead and forcing stabilization, if that helps. And maybe get a landmine attachment so that you can do t-bar rows since you won't be able to do pullups or chins? They are pretty cheap. A plate-loaded cable stack is another cost-effective piece of equipment (~$400) but it really just depends what your overall budget is like.
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