How long can I expect to keep adding 5lbs 10 weeks in?

[dalan]

And hot sauce! Really helps the beef and rice not get boring.

I have that exact combo 2-3 times a day and I never seem to tire of it.

[Nicholas Laureys]

. I'm resting 5min between sets, and 7min before the last set. I will see if I can sneak in another 1000cals

What do yall think about adding a rower for 10-12min warmup sessions prior to starting squats?

Appreciate everybody!

Amazing.

The goal with rest time isn't to be as close as possible to an arbitrary number like 5min, it's to rest long enough so that you/your body feels certain it won't fail the next set due to fatigue. 'Shortened rest time' is not a factor that classifies or determines how strong you have become, so for fun you could rest an 'incredibly long' time like 10, 15, or even 20min and see how much better you do on that next work set. If 20 min sounds insane, consider: how would you feel if resting 20min in between sets allowed to prolong your NLP for Xx weeks?

For warmups before squats, I'm assuming you feel like your body isn't loose enough to do the squats correctly for the first few warm-up sets. The first few warm-ups serve exactly that purpose; they're loosening up your body and helping you "remember" the correct motor pattern. Also with the warmups if you feel like you're not reaching parallel or can't get the bar over midfoot, remember that until the weight starts to get "heavy" it's hard to feel this cue of the heavy-ass weight on the bar bearing down on your mid foot.

[Oberon]

Yah, I know I should eat more...logistics.... I trip the store for basics is about $250 everytime I go.

Lentils, beans, and rice. They're cheap and, if prepared correctly, delicious. You'll need to buy some spices; find an Indian grocery store in your area. They'll have all the spices you need, in bulk, for cheap. Then google "spiced lentils" or "beans and rice" and prepare to be overwhelmed at how many ways you can combine three or four ingredients.

This is not a replacement for animal protein but it makes a great between-meals meal. Keeps well in the fridge, too.

[francesco.decaro]

I had a long day today and came home and just started eating before a evening training session. My bench and press are getting tough, but still getting all my reps in. I'm resting 5min between sets, and 7min before the last set. I will see if I can sneak in another 1000cals

What do yall think about adding a rower for 10-12min warmup sessions prior to starting squats?

I'm going to get the lifts checked out that the Austin SS gym here soon when my busy season slows down. I've been just filming my squat and press with the gopro on a tripod so I can see what to improve on.

Appreciate everybody!

Shakes can be pretty caloric depending on what you put in How to Add Calories to a Protein Shake With Andrew Lewis - YouTube

Get your protein intake to 200g, because that's what you're going to be anyway and it doesn't hurt to have extra protein.

Eggs are cheap, fast to cook and eat. It takes me 3 minutes to cook 8 or 9 scrambled eggs with butter, and about 10 minutes to eat them. That's 50 to 60g of protein and 500+ kcal, and not too heavy on the stomach.
Add a snack here and there, you'll get to 3500kcal easily. You wanna put on 4lbs a week instead of 2lbs, and you'll be at 200lbs in 2 months and able to progress for much longer.

I'm pretty sure you just gave up on your deadlift when it got a little harder, because it shouldn't be only 10lbs heavier than your squat, considering it started 60lbs heavier. Figure out a way to pull that set of 5 at a heavier weight because you very likely can and should, since a bigger deadlift right now means more overall strength on every other lift as well.

When bench and press get hard, microload, get all 15 reps, switch to 5 triples, get all 15 reps again. It should buy you some time.

Don't fuck around with cardio or other cooler sounding programs, you got a long way to go and you should be happy about it

[Mr.T]

Shakes can be pretty caloric depending on what you put in How to Add Calories to a Protein Shake With Andrew Lewis - YouTube

Get your protein intake to 200g, because that's what you're going to be anyway and it doesn't hurt to have extra protein.

Eggs are cheap, fast to cook and eat. It takes me 3 minutes to cook 8 or 9 scrambled eggs with butter, and about 10 minutes to eat them. That's 50 to 60g of protein and 500+ kcal, and not too heavy on the stomach.
Add a snack here and there, you'll get to 3500kcal easily. You wanna put on 4lbs a week instead of 2lbs, and you'll be at 200lbs in 2 months and able to progress for much longer.

I'm pretty sure you just gave up on your deadlift when it got a little harder, because it shouldn't be only 10lbs heavier than your squat, considering it started 60lbs heavier. Figure out a way to pull that set of 5 at a heavier weight because you very likely can and should, since a bigger deadlift right now means more overall strength on every other lift as well.

When bench and press get hard, microload, get all 15 reps, switch to 5 triples, get all 15 reps again. It should buy you some time.

Don't fuck around with cardio or other cooler sounding programs, you got a long way to go and you should be happy about it

Thanks.

I loaded deadlifts at 5lbs rather than 10 early in as to avoid fucking my back up again. I have to avoid injury because I am self employed and don't have any staff to cover for my business yet...it is a line I have to walk.

I will see if I can go up 10lbs on my next dl.

[Mr.T]

Shakes can be pretty caloric depending on what you put in How to Add Calories to a Protein Shake With Andrew Lewis - YouTube

Get your protein intake to 200g, because that's what you're going to be anyway and it doesn't hurt to have extra protein.

Eggs are cheap, fast to cook and eat. It takes me 3 minutes to cook 8 or 9 scrambled eggs with butter, and about 10 minutes to eat them. That's 50 to 60g of protein and 500+ kcal, and not too heavy on the stomach.
Add a snack here and there, you'll get to 3500kcal easily. You wanna put on 4lbs a week instead of 2lbs, and you'll be at 200lbs in 2 months and able to progress for much longer.

I'm pretty sure you just gave up on your deadlift when it got a little harder, because it shouldn't be only 10lbs heavier than your squat, considering it started 60lbs heavier. Figure out a way to pull that set of 5 at a heavier weight because you very likely can and should, since a bigger deadlift right now means more overall strength on every other lift as well.

When bench and press get hard, microload, get all 15 reps, switch to 5 triples, get all 15 reps again. It should buy you some time.

Don't fuck around with cardio or other cooler sounding programs, you got a long way to go and you should be happy about it

I did triples on squats and my bench tonight and bar speed was slow on last rep but it felt good. I think I can run this out for a lil while. Tonite was 275lb on that and 167lb bench. Going to treat myself to some strengthco plates once I hit 315 for squat and 225 on bench. Once I get my rack delivered with the west side spacing I will feel better about pushing myself back to 5s on the bench...current rack the pins are a tad bit lower than I would like, so I try to keep a lil in the tank so I don't have to lay it down on the pins. I got a Rogue R3 on the way...

Will prob grab a sled soon for lil conditioning work once a week.

[francesco.decaro]

I did triples on squats and my bench tonight and bar speed was slow on last rep but it felt good. I think I can run this out for a lil while. Tonite was 275lb on that and 167lb bench. Going to treat myself to some strengthco plates once I hit 315 for squat and 225 on bench. Once I get my rack delivered with the west side spacing I will feel better about pushing myself back to 5s on the bench...current rack the pins are a tad bit lower than I would like, so I try to keep a lil in the tank so I don't have to lay it down on the pins. I got a Rogue R3 on the way...

Will prob grab a sled soon for lil conditioning work once a week.

Try 1 top set of 5 and 2 back-offs at 90% on the squat instead of triples, AFTER having put a light day in between heavy workouts, increasing rest time eccetera.
Once you switch to triples on the bench or press, don't worry about 5s anymore, just push that up for as long as possible with 1 to 2 lbs increments. Eventually you'll start doing a volume/intensity split

[Mr.T]

Try 1 top set of 5 and 2 back-offs at 90% on the squat instead of triples, AFTER having put a light day in between heavy workouts, increasing rest time eccetera.
Once you switch to triples on the bench or press, don't worry about 5s anymore, just push that up for as long as possible with 1 to 2 lbs increments. Eventually you'll start doing a volume/intensity split

Thanks! I just listened to the podcast episode #59 where they about this and I am going to do this. I am going to move my deadlift to 10lb jumps to see if I can get that 50lbs up above my squat too.

[gv3055]

sorry but + 60 lbs on the bench @ 15 lbs increase every two weeks would not take you 10 weeks unless you are skipping sessions or just in general not following the program as written.

also your upper body lifts are not progressing at nearly the same speed as your lower-body lifts in general - time to eat more bro! Are you trying to protect your abs or something?

I would not worry at all about any of Andy Baker's programs until you have understood the main concepts about diet and training found in the book, and have worked up to more respectable numbers - which you can do if you are eating and training correctly.

Good luck to you on your journey.