I've mention this more that once in my log. I'm aware that it's not a set of 5. It's 5 singles. How do I write that to avoid confusion? 310x1x1x1x1x1? I think that seems unnecessary and how I'm doing it is fine.

My main goal is to simply get stronger. Simply repeating a weight so I can do it faster and complete as one set seems inferior to increasing the weight and doing it as singles. Is this a wrong train of thought?

why not 1x5?

5x1x310

The reason we do sets of 5 for pretty much everything is because Rip decided a continuous set of 5 provides the best blend of power, neuromuscular activation, hypertrophy, etc. for the novice to get stronger the fastest. If you have reached a point where you cannot progress doing a continuous set I do not know if it is better to break it up into singles to continue adding weight.

I kind of do the same thing you do, so I am interested in this as well. I think I will post this question on SS board and see what Rip says.

I don't really think it matters as long as you understand you're doing singles rather than a set. If you're progressing you're progressing.

Didn't actually watch your set tho.

I've really been life pwning this month pretty hard. Lifting has not been an exception. I'm on my way back to the top. I will be there 100% by August and hopefully will remain there from here on out. Hardcore life pwning and very high WIM levels.

Anyway, here is what I did, filmed the first work set of each, as usual.

Squat: 255x3x5 (+5 pounds)

Notes: Felt heavy but wasn't soul destroying. The last set of each was pretty tough but I felt like I maintained decent form the whole way through. Excellent.

Press: 115x3x5 (+2.5 pounds)

Notes: Decided to do all three work sets without the bounce. I liked it. I felt like I could keep my core tighter this way. Watching back it looks like I didn't keep my wrists as vertical as I would like though. Bummer.

Power Cleaners: 155x3x3 (Light day)

Notes: Meh. Just doing some medium weight PCs, monday will be ramping up to 1RM and then heavy singles at hopefully 180. We'll see how it goes.

Chins: 3x3

These were really f hard.

Anyway, life is good, WIM and all that.

i'd try a slightly narrower grip, and then just get your elbows away from your ribs to the point where forearms are vertical.

Bleh. Today sucked. I'll just do a quick summary.

Squat: 260x3x5 (+5 pounds)

Notes: incredibly soul crushing

Bench: 195x3x4/4/3

WTF. This sucked. Maybe full on intermediate programming is needed?

PC 1RM 200xFAIL

Tried about 5 times. Alllllmost got it once. Oh well, I'll get it pretty soon.

Bleh

This isn't a usual log update, but it's my log so woteva. Just gonna preach. Cliffs at bottom.

I've discovered that the secret to a higher quality of life, for me, has been 2 simple things.

1. WIM (drive, focus, will power, etc.)

2. Time Management

At the beginning of this month, I decided I would focus on these two things as much as I could and see how it worked out. Well, it has been AWESOME. Here is why:

I have been working out every other day without fail. I have pushed myself and set some PRs, which I am especially happy with at my lower body weight. I have had more energy, felt better, improved my form, learned more about what works for me and what doesn't. I've planned ahead (usually a day or two) to get the most out of my workout, fit it into my schedule using the optimal amount of time, no dickin' around. I am very happy with how I have progressed this month.

I started a full time backing deal for playing online. I'll keep this fairly vague, but I've managed to break all previous records for volume played, and the month is only 2/3 over. I've managed to stay as focused as possible, winning, and generally grinding out extra money. I've planned ahead to fit these sessions in between work, working out, and having a social life. And I have succeeded. But I wouldn't without high levels of WIM and successful time management.

I have partied HARD this month. I missed a chance to get out of town this weekend for a bunch of different reasons, but there is a good chance I'll make it next weekend. I've had a total blast hanging out with friends that I haven't hung out with as much. I've been going on outdoor adventures during the day and partying hard late into the night. Having a blast this month so far, basically. Not letting anything interfere with this.

Cliffs:

I've life pwned this month. I've worked out harder than I ever have before, put more successful volume in playing online than I ever have before, partied like a rock star harder than I have in a while, all while working a full time job. All thx to Wanting It More and Time Management.

The End.

Have a good day.

Secrets for improved WIM?

I actually had a WIM epiphany earlier this week.

The rest of this week has been awesome so far. The hard part will be sustaining said WIM.

Just don't be complacent imo, don't do the whole "go with the flow" stuff. Figure out what you want, and start making it happen. And don't let stuff get you down, cause if something depletes your WIM, it is not worth your time.

I still suck at time management though.

Lol, after all the WIM preaching I went a full week w/out lifting. It's fine though.

Here is what I did today:

Squat: 265x3x5

Soul Crushing, but I made it

Bench: 200x3x4/3/3

Woteva

Lots of chins.

I'm going to stick to PPAN as written instead of doing all the extra stuff because I wasn't recovering nearly enough.

YEAHHH BUDDAYYY

Get that bench up!

two plates comin up !!

Alright last workout of the month, last workout after having been eating at a moderate surplus for the last ~month. I have a pretty good idea where my strength levels are at so I know what results I am hoping for after doing my RFL. Haven't decided if I am going to do it for 2 weeks or 4 weeks yet. 2 weeks will be if I really want to make sure and retain muscle/strength/progress/numbers. 4 weeks will be for vanity/weight loss/abzors.

So here is what I did:

FS: 190x3x3

Super EZZZZ

Press: 117.5x3x5/4/4

Ugh wtf

PC: 200xF

Bleh not very close

And some random chin/push up work.

And I don't really include poker stuff in this but I had to brag about this:

I took down a $1 tournament yesterday that had 5770 runners in it. But here is the best part: 1st place was $898 and when we were 3 handed they asked if I wanted to make a deal. Seeing as how I had about 2/3 of the chips in play I jokingly said, "Sure I'll take $900" and you guys can chip the rest. And they TOOK IT! Lololol. So not only did I come out triumphant over an enormous field, I ensured MORE than 1st place when it was 3 handed.


Lolololol

LOL at getting more than 1st.. well done. I just played some pokers and thought I ran bad but maybe I should post hands. But that make me laugh. Thanks sir

epic deal making abilities ITT, that's pretty hilarious

That's sort of a beat brag tho

I don't know if you were being facetious or not... but do you actually think it's at all possible for you to have ab definition after 4 weeks of RFL?

No of course not. But doing a 4 week RFL would be more conducive to getting to that point in the future than a 2 week RFL would.

I think it will be be at least a year from now until I have any real ab definition.

As I understand it, your short term plan is something like:

moderate surplus bulk til too fat then 2/4 week RFL

repeat... right?

Honestly, I'm tempted to do something similar, but it seems counterproductive to me. Don't you feel like you'll be making very slow progress because of the strength loss you'll likely incur during the dieting phases?

My plan as of right now is to Rip it (complete with large surplus) until maybe January or February or whenever I am way too fat and then eat at maintenance or slightly below and do a lot of work (think G-flux).

Basically... I feel like we have similar goals but have way different paths. I'm interested in your reasoning for your plan.

Well sort of. I'm back up to 200 and while my bf% is not anywhere near where I hope it will be eventually (probably a little over 20% right now) I wouldn't consider myself very fat. I felt pretty fat at 220, but I feel comfortable w/out my shirt on in social gatherings right now. I've also put on a small amount of muscle so it makes my gut looks smaller.

If I do a 2 week RFL I don't really forsee much strength loss at all, a 4 week RFL would see a little bit more, but then I would also weigh quite a bit less. It will all just depend on a lot of factors after 2 weeks is up, how I am feeling about every thing.

It takes a lot of muscle to actually look good at a low BF% and not just skinny. I'm happy to stay 190-200 for now and try to do as much recomp as possible.

I will then probably do one final RFL down to a weight that will be pretty light for me and then just maintain that. Long ways off from that though.

You could do the bouncing between 12% and 15% that Lyle seems to suggest. Then you are lean 4 eva.

My concern would be that you'd lose strength particularly quickly getting that lean.

.

12% is not nearly lean enough folks. You think it is. Then you're like "where mai lower abs".

Or you're hungover and flat, and wonder: "Where is my VMO vascularity?" Then you have conversations with KPC that are like: "I'm going to stay in tonight and eat" "Me too. Maybe have a couple protein shakes"

Yeah that's basically the goal. Kinda of a 2 steps forward one step back process I have in mind. I mean, I could just RFL for a long time down to 12% BF, but I think I would look completely emaciated and unhealthy.

Kinda of a 20% down to 16% up to 18%... Down to 14% up to 16% and so forth.

Hopefully the losses will happen as fast as possible while the gains are slow. The gains will be used to make sure I have adequate muscle as I drop weight/bf% while the losses will hopefully be as much fat/ little muscle as possible.


Edit: I'm thremp and mai VMO! blah blah.