Essential Random Gym Thoughts Revisited...

[BillBanneker]

Did my HIIT training class and shyt got me loosing weight hella quick. Def going to keep drinking my single gatorade though, work capacity is trash but at least I'm not completely gassed.


Still gonna try to do push/pull spit on the weekends.

 

[BillBanneker]

Brehs, how do y'all make your 3 rep max bench weight into weight you push for 8 reps x 4 sets?

You could look into doing cluster sets, I really haven't done it in a while, but it can help if you're stalling on a particular weight/number of reps.

 

[African_brehda]

You could look into doing cluster sets, I really haven't done it in a while, but it can help if you're stalling on a particular weight/number of reps.

Just looked it up, interesting.
So if I'm doing 225 for 3 reps rn, this will get me to a point where I can do 225 for hypertrophy and a much higher 3 rep max?

 

[MVike28]

Terrible sleep last night fukked my whole day up

Debating if I should go for Pull day and fight through it or sleep and come back fresh tomorrow

 

[BillBanneker]

Just looked it up, interesting.
So if I'm doing 225 for 3 reps rn, this will get me to a point where I can do 225 for hypertrophy and a much higher 3 rep max?

Kinda depends, you might be able to get that 3rm to a 5 or 6rm, which normally means that your 3rm should go up.

 

[G.O.A.T Squad Spokesman]

Just looked it up, interesting.
So if I'm doing 225 for 3 reps rn, this will get me to a point where I can do 225 for hypertrophy and a much higher 3 rep max?

I can tell you from experience that 3 rep maxing on bench won't get you gains unless you gain more weight. I get my hypertrophy reps from inclining and declining and on chest press machines.


I still 3 rep max but just because it's a great way to maintain strength on bench and it's a great way to start chest day.

 

[MVike28]

Couldn’t do it gon get 8 hrs sleep eat a big breakfast and go extra early tomorrow morning

 

[Da_Eggman]

Felling myself

 

[Son Goku]

Brehs, how do y'all make your 3 rep max bench weight into weight you push for 8 reps x 4 sets?

You basically just asked how to get stronger. If you have a true 3RM and it later becomes a 8RM or more, you had to get a lot stronger.

1. Bulgarian Method for PL: read the ebook first. You basically will bench 1 rep sets and eventually add a couple doubles/triples after that. Assuming you don't snap your shyt up, eventually that old 3RM will become light work.

2. Increase TUT. Start doing forced reps, negatives, strip and drop sets, etc. The hypertrophy effect should allow you to eventually transmute this new size into greater strength.

3. Do a bench-specific program. By increasing your 1RM, all of you other RM's should theoretically go up as well.

4. Bulk. BP is really the only PL where extra weight (not muscle) will almost automatically translate into greater poundages moved. Squat and dead don't benefit nearly as much/at all.

 

[Swirv]

Beautiful night at the park. Something just feels refreshing about putting in work under the stars with the moon. Felt stressed ah before the session. Now not at all. Got 4 miles walking on the track and hella bar work. Did some kB work in the am with some push ups.

 

[1970s HeRon Flow]

Theres a guy deadlifting 4plates with just chalk

N wen I was dealifting 3 plates with liquid chalk I was hurting like a bytch cuz of the calluses after every rep

I feel like a hoe

 

[I AM WE ARE]

Theres a guy deadlifting 4plates with just chalk

N wen I was dealifting 3 plates with liquid chalk I was hurting like a bytch cuz of the calluses after every rep

I feel like a hoe

I only use chalk on dead felt like I was cheating using gloves or anything else

 

[G.O.A.T Squad Spokesman]

Tried to go back to flat bench pressing today....pec had different plans got through three sets and had to tap out. Think I'll give it two weeks before I try again...with 40 lbs off the bar

 

[I AM WE ARE]

Nothing but core and cardio today letting my muscles rest

 

[qwasi]

SL5x5 is absolute toilet-water in terms of nutrition information. Ended up combining info from r/fitness and created this -- maintenance calories = 16kcal x body-weight = 2640. To trigger surplus add 300-500 calories. The macro spread I am going with is 1g/lb body-weight (protein) -- 0.5b/lb body-weight (fat) -- everything else (carbohydrates). This works out to

- Protein = 170g
- Carbohydrates = 420g
- Fat = 83g
Maintenance Calories = 2640
Start Point Calories = 3100