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Old 03-11-2008, 03:19 PM   #11
Mike ODonnell
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Quote:
Originally Posted by Dave Van Skike View Post
The list was too long. I abbreviated it for you....
Touche'

That does make it simple alright! (although I would add "Meat" after the word "Eat") Simple is good.
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Old 03-11-2008, 03:20 PM   #12
Matt Lawson
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im thinking more along the lines of a weeks supply at a time. Ive been getting top round but i would like to get something else.
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Old 03-11-2008, 09:31 PM   #13
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I've been thinking a lot about this topic lately. Mike, everything you said there was dead on but you're forgetting a major point that I think everyone always forgets and it's something that's only come to light recently for me:
Working your ass off.

You can do all the things on that list, have the most perfect program with the best equipment money can buy, but unless you're not going into the gym and working your ass off, you won't make any gains. You need to push like your spotter is holding a gun to the back of your head while you squat. You need to ignore all rhyme and reason your mind is telling you and put more weight on the bar regardless of how hard and heavy it was last session.

Each day I'm putting on 1kg onto the bar while squatting 5x3. Each session I keep thinking that that's that, it can't get any heavier and I'm going to have to change things up in order to keep progressing. The next session comes along and I ignore that thought and drop another kg onto the bar and do it all over again. A week and a half ago 105 was insane heavy. I did 108 yesterday. I'll do 109 tomorrow and 110 Friday.
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Old 03-11-2008, 09:39 PM   #14
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Good Points Troy.

list amended.

-Eat your ass off,
- Lift your ass off,
- SLEEP your ass off.

repeat for a long period of time.

see Wendler...http://www.cathletics.com/forum/showthread.php?t=2238
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Old 03-12-2008, 04:57 AM   #15
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I'd like to also point out that if you are working your ass off, you have to make sure that your recovery (food, sleep, advanced methods like cryotherapy to aid sleep...) is up to par.

Example:
Front Squat 5RM circa November-ish: 155lbs.
Front Squat 5RM circa January: 130 lbs.
Front Squat 5RM circa March: 175 lbs.

What happened in January? training myself into the ground without adequate food and sleep. Was my warmup scheme, rest periods, volume, and all the other variables fooling me? NO. Lifting weights is not rocket science. Eat Lift Sleep Repeat.

You might also notice that January is about the time I started posting up really annoying threads with over-the-top titles like "Total Loss of Progress!?" (WFS)

Quote:
If you start worrying about minute details, it's time to keep the big picture in mind.
If you start feeling sluggish, slow, down, out of it, maybe an extra rest day is in order.
If you feel full of energy and ready to conquer the barbell, it's time to calm yourself down and remember that peak performance occurs IN THE ZONE: balanced, calm, and well rested and fed. (WFS)
Of course as mentioned above, you can't mistake "lack of motivation" for "seriously, physically tired and worn down." That's called being weak-minded and weak-bodied.

Can you bulk up on ho-hos? Yes. Is it advisable? No. Losing sight of calorie totals for Zen clean eating is mistaking a tree for the forest (WFS).

OK, rant over.
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Old 03-12-2008, 07:44 AM   #16
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Very true Troy..."working you ass off" was kind of implied in "lift heavy, short rest, high volume". Get in, give it your all, get out. Short, intense and go eat.

Ben you are right in that recovery is huge as you don't grow muscle in the gym....only when you are not lifting (catabolic/anabolic responses). You can walk into any gym and see people who go there 7x a week and work hard...and then look the same year after year. Recovery is key as without it, the stimulus from exercise is wasted.
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Old 03-14-2008, 07:42 AM   #17
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with regards to working your ass off does it mean going to near failure on all attempts to get 10 rep sets?

I started this a few days ago because i was looking for something new... ive gotten up to 158 but my diet still needs a bit of work. Any time i revamp stuff i tend to really square away everything at the same time. anyway....

This past Tuesday i tried this:
8 min row for warmup

Rests were to counts of 30 "one onethousand, two onethousand..." 'cause i didn't have my watch.

DL @285 for 30 reps (these ended up getting broken into 10,8,5,5,2)

clean and press @ 95x 10,5,5,5,5

bbrow 115 10,10, 5,5

I was pretty much smoked after that. i didn't take anything to true failure. I more than likely still had a rep or two in me by the end of each attempt.

As far as workin my butt off...yeah, this pretty much did the trick. I really love getting in there and getting the hell out in 1/3 the time most people spend talking.
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Old 03-14-2008, 08:16 AM   #18
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Matt, Starting Strength. Enough said.

I agree everything that Mike said is 100% true but the reason you do any of that stuff is that you can push yourself to a new limit, walk out and a couple days later go in and do it again. I just think that we really beat the recovery, sleep, nutrition thing to death and forget about pushing hard. It just seems obvious but I suppose for many it isn't, which is why you get people in the gym 7 days a week looking the same year in and year out.
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Old 03-14-2008, 09:17 AM   #19
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i screwed up and put the above post in the wrong thread. I had two open and was going back and forth between the two of them (ADD much?) so that was meant for the hollywood bod thread... anyway... i have SS 2nd addition and i love the book. I was doing the "texas method" for around 8 weeks. It was getting kinda stale for me and i was missing my metcons so i was just switching things up a bit. I did take my DL from 350 to 405, my bench from 200 to 215, my squat from 225 to 265. Im going to go back to it after a bit but i wanted to get back on my push-ups, pull-ups, ect ect. What im doing now, being very similar to what Mr. O'donnell posted in his Holly bod for summer, allows for more of that. I didn't switch from one plan to another so much as changed pieces at a time for different results.
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Old 03-14-2008, 10:09 AM   #20
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Quote:
Originally Posted by Matt Lawson View Post
with regards to working your ass off does it mean going to near failure on all attempts to get 10 rep sets?
No.
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