One More Israelite
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One More Israelite
Hey, everybody, my name is Devyn. I have been a pretty active member of what is referred to as "Egypt" around here for a good while now. I had no idea this community existed until recently, so I'm going to give it a try. I hope I can find a bit less immaturity and condescension in this forum than in the last.
Now that the complaining is over, here's a bit about me:
Age: 19
Height: 6'3"
Weight: 233
PRs:
Squat: 350x1, 325x5
Bench: 225x1, 213x5
Deadlift: 365x5
Fives have magical qualities, dontcha know.
Goals at the moment are to lose some weight. A certain group of people insisted that I need to be a minimum of 250 lbs if I want to be strong, preferably closer to 300, but I don't really feel comfortable/healthy at my current weight. So, yeah, strength is priority #2 atm (gasp!) until I can get down to 210-215, or until ~15% body fat. We'll see once I get down there.
I'm currently dealing with some lingering aches and pains from my SSLP days, which I just got off. Once I take a deload, hopefully just a week, I'll get started on a mish mash of Greg Nuckols' programs from his "28 free programs" thing. I'll be doing the 3x/week high volume bench intermediate, 2x/week intermediate squat, and 3x/week low volume deadlift program. I've only been doing 10 reps of deadlift maximum a week, so I'd like to keep the volume a bit low for now, but I can see myself tinkering with the programming after a while. I really like the idea of "testing" every 4 weeks or so. Trying for a PR every day/week has weighed heavily on me mentally.
Above everything I've already said, my #1 goal is to feel good about my training again. Wish me luck, friends.
Now that the complaining is over, here's a bit about me:
Age: 19
Height: 6'3"
Weight: 233
PRs:
Squat: 350x1, 325x5
Bench: 225x1, 213x5
Deadlift: 365x5
Fives have magical qualities, dontcha know.
Goals at the moment are to lose some weight. A certain group of people insisted that I need to be a minimum of 250 lbs if I want to be strong, preferably closer to 300, but I don't really feel comfortable/healthy at my current weight. So, yeah, strength is priority #2 atm (gasp!) until I can get down to 210-215, or until ~15% body fat. We'll see once I get down there.
I'm currently dealing with some lingering aches and pains from my SSLP days, which I just got off. Once I take a deload, hopefully just a week, I'll get started on a mish mash of Greg Nuckols' programs from his "28 free programs" thing. I'll be doing the 3x/week high volume bench intermediate, 2x/week intermediate squat, and 3x/week low volume deadlift program. I've only been doing 10 reps of deadlift maximum a week, so I'd like to keep the volume a bit low for now, but I can see myself tinkering with the programming after a while. I really like the idea of "testing" every 4 weeks or so. Trying for a PR every day/week has weighed heavily on me mentally.
Above everything I've already said, my #1 goal is to feel good about my training again. Wish me luck, friends.
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Re: One More Israelite
Welcome!
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Re: One More Israelite
Welcome!
- cgeorg
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Re: One More Israelite
Good luck and welcome!
- Wilhelm
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Re: One More Israelite
Welcome to the site, @TheDevLee \o/
Good lifting to you.
Good lifting to you.
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Re: One More Israelite
Wow, thanks guys!
- mgil
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Re: One More Israelite
@TheDevLee, I don’t know if we can collectively guarantee more maturity, but I do think we’ve got a good bit of accumulated training wisdom.
Your log did show up as a person who has recently been burnt out by some of the tautological training principles over at SS.
One thing that we will admit to is that consistency of training is key. That being said, there are many paths to success.
There’s a decent bit of knowledge sprinkled about the forums and lots of strong folks. Feel free to ask questions and get involved!
Your log did show up as a person who has recently been burnt out by some of the tautological training principles over at SS.
One thing that we will admit to is that consistency of training is key. That being said, there are many paths to success.
There’s a decent bit of knowledge sprinkled about the forums and lots of strong folks. Feel free to ask questions and get involved!
- omaniphil
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Re: One More Israelite
Welcome @TheDevLee!
I saw one of your posts in your log at the other place complaining about the aches and pains, and felt terrible for you (but unfortunately couldn't comment since I was banned a year ago). A lot of us here who started on SS made a lot of good progress early, but then the constant pressure to just keep trying to eke out more LP or weekly gains on TM got us into the same boat as you. I'd LP for 6 weeks, get hurt, sore, and then take 6 weeks off to heal, then have to redo that cycle (2 years for me - it was awful). Once I realized that getting strong was a long term proposition, and that going a little bit easier on the intensity, and changing things up with new movements, rep ranges, etc., made lifting fun again, I was hooked on it, and don't really ever foresee giving it up. I think you'll find that a lot of the Exodites have the same experience, and I'm glad you found us.
Nuckols programs are great and I think you'll enjoy them. I had some great success with Nuckols 3 day Advanced template, getting a 10lb PR after 1 cycle.
I saw one of your posts in your log at the other place complaining about the aches and pains, and felt terrible for you (but unfortunately couldn't comment since I was banned a year ago). A lot of us here who started on SS made a lot of good progress early, but then the constant pressure to just keep trying to eke out more LP or weekly gains on TM got us into the same boat as you. I'd LP for 6 weeks, get hurt, sore, and then take 6 weeks off to heal, then have to redo that cycle (2 years for me - it was awful). Once I realized that getting strong was a long term proposition, and that going a little bit easier on the intensity, and changing things up with new movements, rep ranges, etc., made lifting fun again, I was hooked on it, and don't really ever foresee giving it up. I think you'll find that a lot of the Exodites have the same experience, and I'm glad you found us.
Nuckols programs are great and I think you'll enjoy them. I had some great success with Nuckols 3 day Advanced template, getting a 10lb PR after 1 cycle.
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Re: One More Israelite
Wow, I had no idea there were so many of you guys still lurking there. Really makes me rethink how I view the entire organization based on how they treat some of their members.
I sure hope so. I remember the old days of "bodybuilding" type stuff, and I really enjoyed feeling good and focusing more on doing the reps correctly and perhaps rarely having a maximal attempt rather than trying for it every day.
I sure hope so. I remember the old days of "bodybuilding" type stuff, and I really enjoyed feeling good and focusing more on doing the reps correctly and perhaps rarely having a maximal attempt rather than trying for it every day.
- augeleven
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Re: One More Israelite
Here? Probably not.
A lot less condescension though.
Good luck with the Nuckols stuff, a lot of love especially for the bench program here.
I looked at that 2 week squat program, saw front squat -8rm, and kept on looking, no thanks.
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Re: One More Israelite
Haha, yeah, I don't think I'll love it, but Nuckols knows more than I do, so if he put it in there, it's probably worth a try. I'll try to save any(most. Let's face it; I can't help myself) modifications for after I've gone through a 4-week cycle.
Also, I was looking for maturity of philosophy. Like, not calling people pussies for not agreeing enthusiastically enough with you. I can appreciate some immature jokes here and there.
Also, I was looking for maturity of philosophy. Like, not calling people pussies for not agreeing enthusiastically enough with you. I can appreciate some immature jokes here and there.
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Re: One More Israelite
02/10/2019
Bench: 180x5x5
CG bench: 145x8x2, 145x11
Deadlift: 310x4x4
BB curls: 65x10x2, 65x8x2
Notes:
Took much smaller amount of rest than normal, and it felt great. I was so sick of waiting 10 minutes+ between sets. Workout took <90 minutes, which is a marked improvement over the 2.5+ hours the end of LP would take.
I am very much a beginner to curls. I've done them before, but not for well over a year. Might have gone a little heavier than I should have, but live and learn. I'll stick with 65 until I'm getting sets of 12.
I don't know if this kind of programming is going to work better than what I was doing before, but after 1 workout, I sure am enjoying it a lot more.
Weight loss: I haven't lost any weight (weighed in a 234 this morning, my starting point), but it has only been 4 days. I was drinking 8 cups of whole milk a day, and I am now drinking 8 cups of skim milk a day. Not a huge change, so perhaps I will reduce a bit more if I don't see the scale moving soon.
Bench: 180x5x5
CG bench: 145x8x2, 145x11
Deadlift: 310x4x4
BB curls: 65x10x2, 65x8x2
Notes:
Took much smaller amount of rest than normal, and it felt great. I was so sick of waiting 10 minutes+ between sets. Workout took <90 minutes, which is a marked improvement over the 2.5+ hours the end of LP would take.
I am very much a beginner to curls. I've done them before, but not for well over a year. Might have gone a little heavier than I should have, but live and learn. I'll stick with 65 until I'm getting sets of 12.
I don't know if this kind of programming is going to work better than what I was doing before, but after 1 workout, I sure am enjoying it a lot more.
Weight loss: I haven't lost any weight (weighed in a 234 this morning, my starting point), but it has only been 4 days. I was drinking 8 cups of whole milk a day, and I am now drinking 8 cups of skim milk a day. Not a huge change, so perhaps I will reduce a bit more if I don't see the scale moving soon.
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Re: One More Israelite
02/12/2019
Bench: 120x8, 145x6, 167.5x4, 192.5x3, 205x1x2
Beltless deadlift: 230x1x10 EMOM
Chin-ups: 3,2,2
Notes:
I was supposed to do a heavy squat 5x5 last night, but weather got in the way. It's a winter wonderland here in Iowa, folks. My excuse for today was that my lower back still feels like it won't recover until next week, and squatting heavy is only going to make that worse. Basically, I'm a pussy, but I had no desire to squat today. Squat may stall a bit this 4 week cycle which is okay with me right now. For all I care, most of this cycle is adapting to have a bit higher work capacity and tolerance for volume, of which I have essentially 0 atm.
Deadlifts felt a little easy. Okay, like, really easy. But I believe the point was to grease the groove and get some practice while keeping the weight very light and recovering, and I think they served that purpose very nicely. EMOM deadlifts gave me some good practice setting up to the bar because my setup normally takes a minute in and of itself. I narrowed my stance and pointed my toes out more, and it felt much better on my lower back and in my hips. Must be some form creep that caused the discrepancy in my deadlift strength earlier.
Biceps were still sore from curls, so chins were a bit of an epic fail.
Got the whole workout done in 40 minutes and was walking out the door with plenty of time to spare. feelsgoodman.jpg
Bench: 120x8, 145x6, 167.5x4, 192.5x3, 205x1x2
Beltless deadlift: 230x1x10 EMOM
Chin-ups: 3,2,2
Notes:
I was supposed to do a heavy squat 5x5 last night, but weather got in the way. It's a winter wonderland here in Iowa, folks. My excuse for today was that my lower back still feels like it won't recover until next week, and squatting heavy is only going to make that worse. Basically, I'm a pussy, but I had no desire to squat today. Squat may stall a bit this 4 week cycle which is okay with me right now. For all I care, most of this cycle is adapting to have a bit higher work capacity and tolerance for volume, of which I have essentially 0 atm.
Deadlifts felt a little easy. Okay, like, really easy. But I believe the point was to grease the groove and get some practice while keeping the weight very light and recovering, and I think they served that purpose very nicely. EMOM deadlifts gave me some good practice setting up to the bar because my setup normally takes a minute in and of itself. I narrowed my stance and pointed my toes out more, and it felt much better on my lower back and in my hips. Must be some form creep that caused the discrepancy in my deadlift strength earlier.
Biceps were still sore from curls, so chins were a bit of an epic fail.
Got the whole workout done in 40 minutes and was walking out the door with plenty of time to spare. feelsgoodman.jpg
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Re: One More Israelite
02/14/2019
Bench: 190x3x2
Triceps pushdown: 47.5x8x3
DB bench: 40x12x3
Chin-up: -45x8x2
Greg Nuckols has got me thinking about adding in some cardio. https://www.strongerbyscience.com/avoid ... -you-back/
Bench: 190x3x2
Triceps pushdown: 47.5x8x3
DB bench: 40x12x3
Chin-up: -45x8x2
Greg Nuckols has got me thinking about adding in some cardio. https://www.strongerbyscience.com/avoid ... -you-back/
- augeleven
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Re: One More Israelite
I started my LP in the middle of a half marathon training block. My LP stalled right after the half around 235x5x3. So naturally I stopped running, and DTFP, which resulted in maybe 10 more pounds on my squat. I would trade the squat gains for my running capacity to come back.
Alex Viada talks about this in his book, and he is pretty adamant about keeping the heartrate in Zone 2 (65%-70% of Max Heart rate, probably 120-140?).Nuckols wrote: Low intensity cardio should be prioritized over interval training for the most part.
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Re: One More Israelite
Yeah, that made sense to me. It also made sense that Nuckols recommends cycling because no eccentric component.augeleven wrote: ↑Thu Feb 14, 2019 10:16 am I started my LP in the middle of a half marathon training block. My LP stalled right after the half around 235x5x3. So naturally I stopped running, and DTFP, which resulted in maybe 10 more pounds on my squat. I would trade the squat gains for my running capacity to come back.
Alex Viada talks about this in his book, and he is pretty adamant about keeping the heartrate in Zone 2 (65%-70% of Max Heart rate, probably 120-140?).Nuckols wrote: Low intensity cardio should be prioritized over interval training for the most part.
- KyleSchuant
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Re: One More Israelite
Some of those on here were among those formerly most energetically calling people pussies. So there's hope for those you left behind.
Keep lifting, keep eating good food, good things will happen. All the rest is commentary.
- Hanley
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Re: One More Israelite
I might be older, but I can still muster a good bit of energy when I call someone a pussy.KyleSchuant wrote: ↑Thu Feb 14, 2019 6:03 pm Some of those on here were among those formerly most energetically calling people pussies.
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Re: One More Israelite
02/15/2019
Front squat: 175x8, 175x6x3 A bit easy, but a good first day
BB row: 155x8x3
GHR: BWx12x2 Fail. Going to find an alternative dl assistance movement
Elliptical 30 min. LISS @70% HRmax
Notes:
Began my front squat journey and had a successful first day of relearning the motor pattern. @Hanley would be proud.
If anybody has ideas on a better deadlift assistance movement let me know. GHR and hip thrusts are out due to equipment issues.
Front squat: 175x8, 175x6x3 A bit easy, but a good first day
BB row: 155x8x3
GHR: BWx12x2 Fail. Going to find an alternative dl assistance movement
Elliptical 30 min. LISS @70% HRmax
Notes:
Began my front squat journey and had a successful first day of relearning the motor pattern. @Hanley would be proud.
If anybody has ideas on a better deadlift assistance movement let me know. GHR and hip thrusts are out due to equipment issues.
- GlasgowJock
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Re: One More Israelite
I am a proponent of snatch grip dead lifts personally. If you're pulling thrice a week either relatively high intensity low rep stuff or the opposite. Or both!
Have fun FSing!
Last edited by GlasgowJock on Fri Feb 15, 2019 12:18 pm, edited 2 times in total.