Three weeks to 405...gotta focus!

[SubZero]

Time for me to get really serious. My deadline to fulfill this year's goal of raw squatting 405 is coming up (12/31/2011). My plan for the remaining three weeks of the year (all other lifts will be deloaded a bit to focus on the squat):


This week:
(12/12): Squat: 5x5 ramp sets to 375
Bench: 5x5 ramp sets to 210
Rows: 5x5 ramp sets to 210

(12/14): Squat: 4x5 ramp sets to 280
OHP: 4x5 ramp sets to 135
RDL: 5x5 ramp sets to 365

(12/16): Squat: 5x3 ramp sets to 385
Bench: 5x3 ramp sets to 215
Row: 5x3 ramp sets to 215


Next week:
(12/19): Squat: 5x5 ramp sets to 385
Bench: 5x5 ramp sets to 185
Rows: 5x5 ramp sets to 185

(12/21): Squat: 4x5 ramp sets to 290
OHP: 4x5 ramp sets to 140
Deadlift: 1x5 ramp sets to 425

(12/23): Squat: 5x3 ramp sets to 395
Bench: 5x3 ramp sets to 195
Row: 5x3 ramp sets to 195


Final week:
(12/26): Squat: 5x5 ramp sets to 395
Bench: 5x5 ramp sets to 195
Rows: 5x5 ramp sets to 195

(12/28): Squat: 4x5 ramp sets to 295
OHP: 4x5 ramp sets to 135

(12/30): Squat: 5x3 ramp sets to 405
Bench: 5x3 ramp sets to 225
Row: 5x3 ramp sets to 225


Planning to increase body weight from current 185 lbs to 190 lbs by year's end on a 3500-4500 cal diet consisting of steak, rice, sweet potatoes, peanut butter. Hoping weightlifting shoes will be given before xmas and just in time for the big day. No need to wish me luck. I'm a nail it.

[Carlos Daniel]

Time for me to get really serious. My deadline to fulfill this year's goal of raw squatting 405 is coming up (12/31/2011). My plan for the remaining three weeks of the year (all other lifts will be deloaded a bit to focus on the squat):


This week:
(12/12): Squat: 5x5 ramp sets to 375
Bench: 5x5 ramp sets to 210
Rows: 5x5 ramp sets to 210

(12/14): Squat: 4x5 ramp sets to 280
OHP: 4x5 ramp sets to 135
RDL: 5x5 ramp sets to 365

(12/16): Squat: 5x3 ramp sets to 385
Bench: 5x3 ramp sets to 215
Row: 5x3 ramp sets to 215


Next week:
(12/19): Squat: 5x5 ramp sets to 385
Bench: 5x5 ramp sets to 185
Rows: 5x5 ramp sets to 185

(12/21): Squat: 4x5 ramp sets to 290
OHP: 4x5 ramp sets to 140
Deadlift: 1x5 ramp sets to 425

(12/23): Squat: 5x3 ramp sets to 395
Bench: 5x3 ramp sets to 195
Row: 5x3 ramp sets to 195


Final week:
(12/26): Squat: 5x5 ramp sets to 395
Bench: 5x5 ramp sets to 195
Rows: 5x5 ramp sets to 195

(12/28): Squat: 4x5 ramp sets to 295
OHP: 4x5 ramp sets to 135

(12/30): Squat: 5x3 ramp sets to 405
Bench: 5x3 ramp sets to 225
Row: 5x3 ramp sets to 225


Planning to increase body weight from current 185 lbs to 190 lbs by year's end on a 3500-4500 cal diet consisting of steak, rice, sweet potatoes, peanut butter. Hoping weightlifting shoes will be given before xmas and just in time for the big day. No need to wish me luck. I'm a nail it.

Cow juice is missing. Cow juice is your friend. Nature's steroids.

[SubZero]

Cow juice is missing. Cow juice is your friend. Nature's steroids.

Cow juice is a given. We all know we gotta have our daily dosage of cow juice. lol.

Anyway, tonight's lifts was great. I knock out all 5 reps of 375 squat with ease. I was so tempted to go straight to 385, but I gotta stick to my plan. I also knock out all reps for bench and rows. No big deal there.

Damn, I ca't wait to tackle 405. I did 395 for x1 about a months and a half ago, but was only ablle to shell out 2 reps slightly above parallel. So no good there.

No other exercises performed tonight. Never did anything other than the big lifts.

tonight's diet consists of beef stew, with potatoes, rice, carrots and amino acids pills. Those pills are so fucking huge, I have to break them into 4 parts. I crush them with my teeth. These pills are cheaper then protein powder. Fuck those protein powders! I only need them just 3 times a week, right after workout. But choclate milk often does a good job too for me for half the price.

Can;t wait for Friday, 385 for trips! yes!

[Carlos Daniel]

You need to find cheaper protein. Trueprotein.com

[SubZero]

You need to find cheaper protein. Trueprotein.com

Never heard of that site. Also, not that cheap once you buy protein over 1 lbs. I usually buy 5 lbs tubs. But mostly pissed it away.

[JC]

Cow juice is a given. We all know we gotta have our daily dosage of cow juice.

Anyone wanna tell my wife, not sure she got the memo.

[SubZero]

just got done with today's light training, although I should have done RDL instead of conv. deadslifts today, but some assmonkey pissed me off by "accidentally" sneazing on my right leg. I felt the spittles pierce my calf like hot sharp shrapnels, ARRRRRRRGH!!!!!!!!!

Anyway, squat was boring, did 290x5 for doubles after warm up. Afterwards, did OHP, finally nailed 135x5, but nothing to take home. Deadlifts follwed, worked up to 425x1, shitty, that is why I cant wait for my belt which is coming in a week.

All done under an hour. I spent extra 15 minutes being a curl monkey, but did remember to include chinsx4.

Friday will be more fun--385x3 sound doable.

Right now i am eating pork stew with potatoes, carrots, mushrooms, rice and more potatoes. yummy.

[Carlos Daniel]

Never heard of that site. Also, not that cheap once you buy protein over 1 lbs. I usually buy 5 lbs tubs. But mostly pissed it away.

Sorry, I don't understand. You mean it's expensive above 1lb? save some money and buy a 25 lb keg, they are on sale.

[SubZero]

Sorry, I don't understand. You mean it's expensive above 1lb? save some money and buy a 25 lb keg, they are on sale.

Papi, listen to me. It's toooooooo expensive. And I am cheap. I'm so cheap I but and eat day old bread.

[Carlos Daniel]

Papi, listen to me. It's toooooooo expensive. And I am cheap. I'm so cheap I but and eat day old bread.

Ok bro, but I really doubt aminoacid tabs are cheaper than whey.

[SubZero]

Ok bro, but I really doubt aminoacid tabs are cheaper than whey.

250 pills of horse-size amino acids = $14.95 (Last about 6 months)

5 lbs tub of whey = $54.00 (last 1 month)

[Carlos Daniel]

250 pills of horse-size amino acids = $14.95 (Last about 6 months)

5 lbs tub of whey = $54.00 (last 1 month)

Well sure, but it fucking silly to compare 2 grams of aminos (your pill is very likely smaller than that) to 50 grams of whey. Compare equal portions, otherwise it's pointless.

[SubZero]

Well sure, but it fucking silly to compare 2 grams of aminos (your pill is very likely smaller than that) to 50 grams of whey. Compare equal portions, otherwise it's pointless.

Ay papi, you drive me crazy, you kno dat? latino loco! okay, si, you want to know why is it dat I take amino acid pills and not whey, as you like to take? it is because I like to eat real comida, yo comprendo? Si, and dat is why I prefer dey pillz. Ay, dios mio!

[Carlos Daniel]

Ay papi, you drive me crazy, you kno dat? latino loco! okay, si, you want to know why is it dat I take amino acid pills and not whey, as you like to take? it is because I like to eat real comida, yo comprendo? Si, and dat is why I prefer dey pillz. Ay, dios mio!

Ok, that was funny..lol

Suit yourself, buddy.

[SubZero]

Ok, that was funny..lol

Suit yourself, buddy.

;-)

[stonerider]

current research is showing that about 3g of leucine is all that's needed for muscle protein synthesis for a full 24 hour period and that it might primarily be used in the first 1.5 hours after training

but, different meats have different amounts of leucine in them, and 3g would be close to 500g of chicken breast (which i think has the most leucine content of any meat)

so eating 300g+ of protein may not be necessary if you're supplementing with the right amino acids


it's interesting, to say the least

[Carlos Daniel]

current research is showing that about 3g of leucine is all that's needed for muscle protein synthesis for a full 24 hour period and that it might primarily be used in the first 1.5 hours after training

but, different meats have different amounts of leucine in them, and 3g would be close to 500g of chicken breast (which i think has the most leucine content of any meat)

so eating 300g+ of protein may not be necessary if you're supplementing with the right amino acids


it's interesting, to say the least

Leucine stimulates protein synthesis, but then again you need other aminoacids to actually build the proteins. Leucine can stimulate away but if you don't have the building blocks, there's only that much it can do.

[SubZero]

current research is showing that about 3g of leucine is all that's needed for muscle protein synthesis for a full 24 hour period and that it might primarily be used in the first 1.5 hours after training

but, different meats have different amounts of leucine in them, and 3g would be close to 500g of chicken breast (which i think has the most leucine content of any meat)

so eating 300g+ of protein may not be necessary if you're supplementing with the right amino acids


it's interesting, to say the least

Thanks, Stone. Interesting stuff.

[stonerider]

Leucine stimulates protein synthesis, but then again you need other aminoacids to actually build the proteins. Leucine can stimulate away but if you don't have the building blocks, there's only that much it can do.

this new research is also suggesting that the 22 (or whatever number it is) essential amino acids aren't actually all essential


i don't know the specifics, because i haven't read up on it -- just what i've heard from a friend who is around that stuff



plus, i'm sure you've read or heard of the study(ies?) that suggest around .7g/lb of bodyweight is all strength trainees need, and more than that has no significant effect on muscle protein synthesis

[Carlos Daniel]

this new research is also suggesting that the 22 (or whatever number it is) essential amino acids aren't actually all essential


i don't know the specifics, because i haven't read up on it -- just what i've heard from a friend who is around that stuff



plus, i'm sure you've read or heard of the study(ies?) that suggest around .7g/lb of bodyweight is all strength trainees need, and more than that has no significant effect on muscle protein synthesis

It's not just regarding aminos being essencial or not, I don't think the body synthezises enough of it anyway. I mean, otherwise people would just take leucine pills and eat carbs and fat instead of buying beef and stuff.

I never heard of such a study. I've heard of studies saying that if you're training real hard, you might need up to 1.5g/lb.

[stonerider]

http://www.ncbi.nlm.nih.gov/pubmed/1474076


The HP diet did not result in increased WBPS compared with the MP diet, but leucine oxidation did increase significantly, indicating a nutrient overload.

MP was 1.40g/kg and HP was 2.40g/kg

1.40g/kg is only .64 g/lb, and more than 1g/lb didn't show any difference in whole body protein synthesis


i'm not saying this study is fact or gold, just that most research indicates differently than what rip et al. preach

[Carlos Daniel]

http://www.ncbi.nlm.nih.gov/pubmed/1474076



MP was 1.40g/kg and HP was 2.40g/kg

1.40g/kg is only .64 g/lb, and more than 1g/lb didn't show any difference in whole body protein synthesis


i'm not saying this study is fact or gold, just that most research indicates differently than what rip et al. preach

I think Rip is fine with 1g/lb, actually. Most nutrition guys push it to 1.5 and some bodybuilding nutrition guys push it to 2, specially if the trainee is using steroids.

Interesting paper but I think it doesn't measure the most important end-point: it would be better to measure actual performance instead of markers of protein synthesis. I believe Lyle McDonald has an article about protein requirements for different kinds of athletes, he recommends 1.5 g/lb. He's quite the scientific guy, I'm sure he has some paper to back him up on this. Look it up if you're interested.

[SubZero]

I think Rip is fine with 1g/lb, actually. Most nutrition guys push it to 1.5 and some bodybuilding nutrition guys push it to 2, specially if the trainee is using steroids.

Interesting paper but I think it doesn't measure the most important end-point: it would be better to measure actual performance instead of markers of protein synthesis. I believe Lyle McDonald has an article about protein requirements for different kinds of athletes, he recommends 1.5 g/lb. He's quite the scientific guy, I'm sure he has some paper to back him up on this. Look it up if you're interested.

1g/lb is enough for me and for most noobs like myself.

[SubZero]

I did it!!!! Crazy things happen in life. I was training tonight, just two hours ago. I was setting up 385 to do 3 rep. This huge 240 lbs man, a former power lifter, in his 40s, came up to me and asked if i needed a spot. I was like "sure, I would appreciate that!" I quickly knocked out the 3 reps and while i was resting we talked. He asked if I competed. I said not yet, and that i was just aiming to hit 400 by end of this month. He looked at me and said, are you kidding me? lol. "Put 4 plates on there!, I'll be back in 5." I was like, oh shit. At the same time i was amped cuz this dude was serious and well-respected by me(biggest guy at the gym) and he encouraged me once last week when i attempted 375x3 with a handshake. Anyway, the gym was empty today as it always was on friday evenings. He came back in less than 5 minutes as I was getting mentally ready for the lift. He saw that I was quiet and focused, pacing back and forth. He suggested that since I had no gear, no belt or wrap to at least tighten my shoe laces and the thin string around my gym pants. he said that tightening it will give me some tightness and some re-assurance. I trusted his advice and did what was told. I put some chalk on my hands and got under the bar. All was quiet. I didn;t hesistate at all. As soon as I got the bar in that sweet spot on my back, I took a deep breath, held it strong, and lifted that bitch! Took one step back and squatted to parallel and drove it right back up. I paused for 3 seconds, took another deep breath, held it, and went down and right back up. I racked the bar, turned, smiled, and went to shake the man's hands. He said, "nice job." I stood there in a long silence , watching this man turned and slowly walked away.

I will never forget what happened tonight in this little life of mine.

[sking1001]

Get some video next time.

[Carlos Daniel]

I did it!!!! Crazy things happen in life. I was training tonight, just two hours ago. I was setting up 385 to do 3 rep. This huge 240 lbs man, a former power lifter, in his 40s, came up to me and asked if i needed a spot. I was like "sure, I would appreciate that!" I quickly knocked out the 3 reps and while i was resting we talked. He asked if I competed. I said not yet, and that i was just aiming to hit 400 by end of this month. He looked at me and said, are you kidding me? lol. "Put 4 plates on there!, I'll be back in 5." I was like, oh shit. At the same time i was amped cuz this dude was serious and well-respected by me(biggest guy at the gym) and he encouraged me once last week when i attempted 375x3 with a handshake. Anyway, the gym was empty today as it always was on friday evenings. He came back in less than 5 minutes as I was getting mentally ready for the lift. He saw that I was quiet and focused, pacing back and forth. He suggested that since I had no gear, no belt or wrap to at least tighten my shoe laces and the thin string around my gym pants. he said that tightening it will give me some tightness and some re-assurance. I trusted his advice and did what was told. I put some chalk on my hands and got under the bar. All was quiet. I didn;t hesistate at all. As soon as I got the bar in that sweet spot on my back, I took a deep breath, held it strong, and lifted that bitch! Took one step back and squatted to parallel and drove it right back up. I paused for 3 seconds, took another deep breath, held it, and went down and right back up. I racked the bar, turned, smiled, and went to shake the man's hands. He said, "nice job." I stood there in a long silence , watching this man turned and slowly walked away.

I will never forget what happened tonight in this little life of mine.

A little bit on the homoerotic side of things, but awesome nonetheless.

[SubZero]

A little bit on the homoerotic side of things, but awesome nonetheless.

Hey Carlos, why aren;t you participating in the "Goals for 2012" thread?

Dont be shy.

[Carlos Daniel]

Hey Carlos, why aren;t you participating in the "Goals for 2012" thread?

Dont be shy.

Because I'm embarrassed by my deadlift.

But I'll join!

[JC]

Just in case ya'll missed it, i made 90kg press and 180kg squat. Not sure where to next though so not sure if i'll do the next year goals thread.

[SubZero]

Just in case ya'll missed it, i made 90kg press and 180kg squat. Not sure where to next though so not sure if i'll do the next year goals thread.

Sign up for the 1500 like Carlos and I on"Goals for 2012" thread. It will be fun. (Fun for me of course, as I will crush you two.)

[Carlos Daniel]

Sign up for the 1500 like Carlos and I on"Goals for 2012" thread. It will be fun. (Fun for me of course, as I will crush you two.)

1500 looks somewhat doable to me. Actually, it's doable by in 6 months.

Ok, maybe 6 months is too early. But it's doable by the end of the next year, no doubt about it.

[SubZero]

1500 looks somewhat doable to me. Actually, it's doable by in 6 months.

Ok, maybe 6 months is too early. But it's doable by the end of the next year, no doubt about it.

what are your current #s? (bench, aquat, DL)

[Carlos Daniel]

what are your current #s? (bench, aquat, DL)

Squat is 505x3. Bench I haven't done a 3RM in a while, dead neither. I would guess around 285x3 on the bench 450x3 on the dead. Add 20-30 lbs to each as an estimate of the 1RM.

[SubZero]

Squat is 505x3. Bench I haven't done a 3RM in a while, dead neither. I would guess around 285x3 on the bench 450x3 on the dead. Add 20-30 lbs to each as an estimate of the 1RM.

Whats wrong with your DL?

[Carlos Daniel]

Whats wrong with your DL?

That's the 1 million dollar question. I'm lost too. I think I'm just a good squatter. The squat is done with knee wraps, but that doesn't explain the discrepancy.

[SubZero]

That's the 1 million dollar question. I'm lost too. I think I'm just a good squatter. The squat is done with knee wraps, but that doesn't explain the discrepancy.

yeah, some people are so much better at squatting thann Dling. How long did it take you to go from a 405 to 500 squat?

[Carlos Daniel]

yeah, some people are so much better at squatting thann Dling. How long did it take you to go from a 405 to 500 squat?

I don't know. Really. I started using knee wraps at around 300 something for volume and for various reasons, I wasn't able to do intensity workouts for a whole month. Then I squatted 440 at my first meet. It's been moving steadily ever since.

[SubZero]

I don't know. Really. I started using knee wraps at around 300 something for volume and for various reasons, I wasn't able to do intensity workouts for a whole month. Then I squatted 440 at my first meet. It's been moving steadily ever since.

Do knee wraps really help that much? I haven't any experiences with wraps, belt, sleeves, etc.. When did you use a belt on your squat?

[Carlos Daniel]

Do knee wraps really help that much? I haven't any experiences with wraps, belt, sleeves, etc.. When did you use a belt on your squat?

They help, but not nearly as much as a squat suit. I've been using a belt since I've squatted 245.

[SubZero]

They help, but not nearly as much as a squat suit. I've been using a belt since I've squatted 245.

I;m 5'7" and that is bad for my DLing #s. it's only 25 more than my squat.

[Carlos Daniel]

I;m 5'7" and that is bad for my DLing #s. it's only 25 more than my squat.

I'm 5'7 too.

[SubZero]

I'm 5'7 too.

My cousin is 5'11" and his deadlift is 460 lbs while his squat is 295. It's all about the leverage.