STAY/GET BACK IN SHAPE VOL 3.0 -- A New Niketalk = A New Thread

Im actually ok with active rest days...but there are some rest days where the last thing on my mind is putting in a sweat. Today is one of those days i put some good work sunday and monday and today im drained. I almost just sucked it up to go out this morning and do fasted but my body was screaming this morning to just eat and watch sports center
So i listened..its now mid day and im already happy fornthe decision. Especially knowing legs is tomm.
Sometimes i feel guilty but im on anclean bulk so im also not too worried i dont go out and do 20 mins..

When im cutting and i need to do 40-60 ill drag myself out

Btw . Doing ACV at night i feel decent...
Did it this morning on an empty stomach and i still feel like my stomach wwants to burst
 
I ******* hate the two 24 Hour Fitness in Oakland. Straight trash. But if i go to El Cerrito or San Leandro in the AM I get stuck in the morning commute. #Feelsbadman
 
My squat has taken a back seat to DL and BP this last year. (1RM was down from my PR 12% this Jan, 18% this Apr.)
 
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Squat Erryday ended last Friday. My lower back was not 100% from a DL PR a few weeks ago. Said eff it, retested 1RM on back squat anyways on Sun: 1RM went up 60 lbs. Retested BP this morning: 1RM went up 17 lbs total. DL went up 10. That's 87 pounds total on the big three in 4 weeks. Probably could have pushed the Squat another 10lbs but the back wasn't having it.

Some observations:
* Might have been a good idea to alternate back and front squats to help save the lower back. Tryna back squat 6x a week w/ DL 2-3x a week... :sick::smh:
* I should really do some mobi work and stretch. That permanent tightness in my quads 24/7 was turrible. Lower back was also shot.:lol:
* Would not recommend trying to hit PRs until after the program was over. I did and the CNS was starting to fry. Started to feel the symptoms of overreaching.
* If/when I do this again, it'd prolly be best to do it after a deload (off) week. High frequency seems to beat me up a lot more than high volume, low-moderate frequency.
* Do not do this on a cut. I did this on a fairly small surplus and only put on a few pounds. BF % appears the same, if not slightly lower via eye test.
* Abs became much more defined even though I only did direct ab work once or twice.
* Boxers don't fit anymore. The leg holes are too small so they just ride up, perma-wedgie style. I also have less room in there; my boys stay pressed in between the quads when I walk.:frown:
* Do not attempt this if you cannot squat 2x bodyweight (minimum).
* Do not attempt this if you do not know how to autoregulate. It is important to know when to push the weights, and by how much, and when to back it off a bit.
* Don't be afraid to take rest days if you need them. This program does very little if you run yourself so far into the ground you cannot realize the new strength you've acquired.
 
Is there a dieting thread?

Either way, my eating habits have been less than responsible and I need to reevaluate them lol. Not working out or do I want to commit to a gym membership, but saying it again...need to start intermittent fasting again.
 
Whoever said they mixed their ACV with cayenne and lemon or whatever.....you about killed me.. Tried it today.. Got in like 2 big gulps my stomach felt like it was on fire..
Maybe too much cayenne but got dang that was harsh
 
tdogg2k said:
Whoever said they mixed their ACV with cayenne and lemon or whatever.....you about killed me.. Tried it today.. Got in like 2 big gulps my stomach felt like it was on fire..
Maybe too much cayenne but got dang that was harsh
Click to expand...
:rollin
You did too much cayenne. Your body temp should of been increased, not your stomach being on fire.
 
Black Adam said:
Squat Erryday ended last Friday. My lower back was not 100% from a DL PR a few weeks ago. Said eff it, retested 1RM on back squat anyways on Sun: 1RM went up 60 lbs. Retested BP this morning: 1RM went up 17 lbs total. DL went up 10. That's 87 pounds total on the big three in 4 weeks. Probably could have pushed the Squat another 10lbs but the back wasn't having it.

Some observations:
* Might have been a good idea to alternate back and front squats to help save the lower back. Tryna back squat 6x a week w/ DL 2-3x a week... :sick::smh:
* I should really do some mobi work and stretch. That permanent tightness in my quads 24/7 was turrible. Lower back was also shot.:lol:
* Would not recommend trying to hit PRs until after the program was over. I did and the CNS was starting to fry. Started to feel the symptoms of overreaching.
* If/when I do this again, it'd prolly be best to do it after a deload (off) week. High frequency seems to beat me up a lot more than high volume, low-moderate frequency.
* Do not do this on a cut. I did this on a fairly small surplus and only put on a few pounds. BF % appears the same, if not slightly lower via eye test.
* Abs became much more defined even though I only did direct ab work once or twice.
* Boxers don't fit anymore. The leg holes are too small so they just ride up, perma-wedgie style. I also have less room in there; my boys stay pressed in between the quads when I walk.:frown:
* Do not attempt this if you cannot squat 2x bodyweight (minimum).
* Do not attempt this if you do not know how to autoregulate. It is important to know when to push the weights, and by how much, and when to back it off a bit.
* Don't be afraid to take rest days if you need them. This program does very little if you run yourself so far into the ground you cannot realize the new strength you've acquired.
Click to expand...

What exactly was your routine? I need them kinda leg gains
 
leemelone said:
What exactly was your routine? I need them kinda leg gains
Click to expand...
Google "Greg Nuckols/Omar Isuf - Bulgarian Method". Then read the pdf over. I based my program off of that.

1) I picked a minimum I knew I could hit for Squats even on my ****tiest day. That's your daily minimum (DMin). You warm up however you need to and then work up to the DMin. I did singles.
2) After you hit your DMin, if you feel good, keep working up to your daily max (DMax). DMax is the highest weight you think you can hit 1 time that day. It's not really a true 1RM/PR type of lift, it's your 1RM for that given day. It's pretty much a TM [from 5/3/1] you kind of reset every day, based on how you feel. If you don't feel good after hitting the DMin, move to the next exercise or go home.

I pretty much always hit my DMax; I rarely ever just hit the DMin and moved on.

3) After hitting your DMax, it's decision 2 time: If you feel good, do a few back off doubles or triples at 85-90% of the DMax. If you feel like crap after hitting the DMax, wrap it up and move on/ go home.

I repeated this process for Bench Press as well, then moved on to Pendlay Rows, and then other accessory work (chins, pulldowns, curls, etc.), depending on how much energy I had left. Once or twice a week I would replace a bench session for Overhead Press and replace Rows with Deadlift singles @ 50-70%.

Sessions usually lasted 1hr, 45mins - 2hrs, 30mins. Did this 5-6x a week for 4 weeks.
 
Black Adam said:
Squat Erryday ended last Friday. My lower back was not 100% from a DL PR a few weeks ago. Said eff it, retested 1RM on back squat anyways on Sun: 1RM went up 60 lbs. Retested BP this morning: 1RM went up 17 lbs total. DL went up 10. That's 87 pounds total on the big three in 4 weeks. Probably could have pushed the Squat another 10lbs but the back wasn't having it.

Some observations:
* Might have been a good idea to alternate back and front squats to help save the lower back. Tryna back squat 6x a week w/ DL 2-3x a week... :sick::smh:
* I should really do some mobi work and stretch. That permanent tightness in my quads 24/7 was turrible. Lower back was also shot.:lol:
* Would not recommend trying to hit PRs until after the program was over. I did and the CNS was starting to fry. Started to feel the symptoms of overreaching.
* If/when I do this again, it'd prolly be best to do it after a deload (off) week. High frequency seems to beat me up a lot more than high volume, low-moderate frequency.
* Do not do this on a cut. I did this on a fairly small surplus and only put on a few pounds. BF % appears the same, if not slightly lower via eye test.
* Abs became much more defined even though I only did direct ab work once or twice.
* Boxers don't fit anymore. The leg holes are too small so they just ride up, perma-wedgie style. I also have less room in there; my boys stay pressed in between the quads when I walk.:frown:
* Do not attempt this if you cannot squat 2x bodyweight (minimum).
* Do not attempt this if you do not know how to autoregulate. It is important to know when to push the weights, and by how much, and when to back it off a bit.
* Don't be afraid to take rest days if you need them. This program does very little if you run yourself so far into the ground you cannot realize the new strength you've acquired.
Click to expand...
Crazy ***.

This should be applicable to any compound lift no? Might do this for bench.

If my back wasn’t suspect I’d def do it for squat.
 
Tank Top Master Tank Top Master read the PDF and not really sure how many reps/sets I'm supposed to be doing. I usually squat 3x12 twice a week. Is the dmin supposed to be the minimum I can hit for one rep or a whole set?
 
aNYone said:
Crazy ***.

This should be applicable to any compound lift no? Might do this for bench.

If my back wasn’t suspect I’d def do it for squat.
Click to expand...

I did it for squat, bench, and Pendlay rows.

Should work for pretty much any compound except DL and DL variants (kinda like tryna run Smolov for DL).

If you squat high bar, it should work even better. I squat 100% low bar now so my lower back is usually the limiting factor, not my quads/hams.
 
Black Adam said:
I did it for squat, bench, and Pendlay rows.

Should work for pretty much any compound except DL and DL variants (kinda like tryna run Smolov for DL).

If you squat high bar, it should work even better. I squat 100% low bar now so my lower back is usually the limiting factor, not my quads/hams.
Click to expand...
Can you go into detail regarding the format?

I hit each body part twice a week.

Would I continue that split and just add 4 sets of bench everyday while also having my chest days?
 
leemelone said:
Tank Top Master Tank Top Master read the PDF and not really sure how many reps/sets I'm supposed to be doing. I usually squat 3x12 twice a week. Is the dmin supposed to be the minimum I can hit for one rep or a whole set?
Click to expand...

My e-research led me to believe that it was supposed to be for one rep. The method/program is also known as max every day; that max is a single you could prolly hit for a double or triple if you really had/wanted to. You do NOT put maximum effort in to any given set; you work until your body tells you to stop and live to fight another day. This is unlike 5/3/1 PR sets where you go all out, or a true PR attempt where you could kill/injure yourself in the gym. Same concept as 5/3/1 Joker sets really, you're moving submaximal weights so often they end up becoming the maxes you started with.

Another way to think of this is to take 85-90% of your current 1RM and work up to that daily. If you feel good, do the triples and doubles. If not, move on. Eventually, due to the frequency of handling such a heavy weight at such high frequency, your DMax will naturally increase as it will be too easy; this is an indication your 1RM is going up as well.

I would go with singles up to the DMin/DMax and use doubles at 90% or triples @ 85% of that DMax every day.

Anecdote: Before this, my best PR on bench was 290-295 for a single [poverty bench]; I nearly had 300 once but the spotter helped me. I set my DMax at 260, 90% of then 1RM of 285. After a few days 260 felt light so I bumped it up to 270, and then 275. After so many sessions the 275, which used to be a grinder, was a no brainer: if I felt like ****, I stopped, but I usually kept going. Eventually I hit 300x1 for a slow (not grindy) single and 307 today for a slow (but not grindy) PR. So what used to be a grinder (270, 275) is now a warm-up weight.
 
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tdogg2k said:
Whoever said they mixed their ACV with cayenne and lemon or whatever.....you about killed me.. Tried it today.. Got in like 2 big gulps my stomach felt like it was on fire..
Maybe too much cayenne but got dang that was harsh
Click to expand...


how much you out in there? i put and 1/8 of a tspn. a little goes a long way
 
aNYone said:
Can you go into detail regarding the format?

I hit each body part twice a week.

Would I continue that split and just add 4 sets of bench everyday while also having my chest days?
Click to expand...

No, you wouldn't. I had been doing splits (n-Suns 5/3/1 6 day; 5/3/1 Who Was CNS; and PPL) before this. Instead of just tacking this on, you kinda have to switch to doing full-body sessions- every day.

1) The format's simple: Squat --> Push (mostly Bench, 1-2x/wk Overhead Press) --> Pull (Pendlay Rows, 1-2x/wk Deadlift singles [usually just once]). Always in this order. If I had extra energy at the end of the rows/deads, I might throw in some chins/pull-ups, some cable rows, pulldowns, curls, pushdowns, face pulls, whatever. If not, I hit the big 3 for the day (like on Stronglifts) and left.

2) I would warm up for squats: the bar for 2 sets, 1x5 @ 95, 1x4-5 @ 135, 1x3-5 @ 185, 1x2-3 @ 225, and then do singles up to the Daily Min: 1x1 @ 250, 1x1 @ 275, 1x1 @ 295, 1x1315 (initial Min).

Then I would continue doing singles until I wasn't sure if I could go up or not: 1x1 @ 325, 1x1 @ 350, etc. Eventually the Daily Min went up to 375 for 1; anything extra until I hit my Daily Max. Once I finished the singles, I would do back off sets (mostly doubles, sometimes triples; usually 3 sets), unless I felt like crap or had maxed out that day (Daily Max > Starting 1RM). Then I was done squatting and moved on to the Press.

3) Bench Press: Warm up (the bar for 2 sets, 1x5 @ 95, 1x5 @ 135, 1x3 @ 185, 1x2 @ 225, etc). Then I would do singles up until I hit the Min (started at 260, ended up at 275). If I felt good, I would keep doing singles. Never once missed a rep. Then, if I had gas in the tank for pressing, I would do back off triples or doubles.

4) Did the same thing with Pendlay Rows: Warm up then work up to a single max, then do back off triples. On DL days I warmed up and then pulled singles (no more than 5). I rarely went heavy (only once or twice over 500).

5) Reassess. I either called it quits for the day, or threw in some accessory work, normal BB style work, if I was still feeling froggy that day.

6) Once done, leave the gym and repeat the next day.
 
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Day 2 of 5/3/1

Decided to double up on main lifts today since I was too lazy to get up yesterday morning.

DL
140×5, 175x5, 210x3, 230x5, 260x5, 295x5, 315x9

Bench
70x5, 85x5, 100x3, 110x5, 125x5, 145x5, 150x20 (Bench needs the most work)

GHRs and Chin/Pull-Ups
 
Mark Wahlberg took to Instagram to answer some fan questions and revealed an impossibly taxing daily fitness regime.

The actor told fans that he starts his day at 2:30 AM. Soon after rising, he goes in for a half hour of prayers. Breakfast begins at 3:15 AM and is then followed by a grueling 95 minute workout. Subsequently, the actor eats another meal, takes a shower, grabs a snack, plays golf and then undertakes "cryo chamber recovery." The actor is referring to cryotherapy recovery - a method of relieving muscle and joint pain which involves using liquid nitrogen to plunge the air temperature below - 100 degrees celsius. The treatment is favored by professional athletes but the way Wahlberg is living, we'd say it's right up his street.

He went into further detail about his daily food intake sharing, "I start out with steel oats, blueberries and peanut butter for breakfast, then I have a protein shake, three turkey burgers, five pieces of sweet potato at about 5:30 in the morning. At 8 o'clock, I have about 10 turkey meatballs," he continued. "At 10:30am, I have a grilled chicken salad with two hard-boiled eggs, olives, avocado, cucumber, tomato, lettuce." He wrapped it up by saying, "At 1 o'clock I have a New York steak with green peppers. At 3.30pm, I have grilled chicken with bok choi. At 5.30/6 o'clock, I have a beautiful piece of halibut or cod or a seabass, with some vegetables, maybe some sautee potatoes and bok choi. And I have a lot of Aquahydrate during the day. That's it."

 
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