Halfslant, I do bench on my press week recovery day and press on my bench week recovery day. On my "recovery" day I do 90% of the previous weeks 5x5, and I do 3x5. It is generally easy and does not interfere with the intensity day workout at all IMO.

Yeah, I am going to re-do my TM anyways, because I have just been kind of winging it for the last month or so.

Yeah I messed up earlier on week B. Wed is bench, not press.

I think what I've decided I am going to do is make a spread sheet on google docs of what my current TM template is, and tweak it as I go until I find what is working. I'll post a link to it in every update for a while as I am getting it sorted out.

Diet update:

I haven't worked out any math on anything yet, but Soulman is really wanting to get some answers at what people should be eating while doing TM. I think the short answer is: Enough for progress. I think you can break it down further from there. If you are eating a ton, it will be plenty but you will also gain excess body fat (though I think this will take more eating than I originally thought).

If you are looking for "What is the minimum amount of calories I need to be eating to see progress on TM, and nothing more", then that is a bit trickier. I think if you just watch your total caloric intake, monitor body weight/body fat, and adjust as you go, it won't be too difficult to see progress and not get fat.

As far as my own personal diet, I did pretty much exactly what I am looking to do on my non lifting days today. Here is how it broke down (not exact but pretty close):

~2400 cal
~250g protein
~130g carbs
~100g fat

Not sure how good this is for my goals but I am fairly happy with it.

Don't forget about sleep, which makes up half the recovery equation. It seems like most people around here are too quick to up the calories when they get stuck and then claim that they can't be skinny and strong.

Yeah I think you're on to the right track with the diet (apart from the sicko protein :P). Just gonna need to experiment a bit.

Alright. Feeling good so far. I also feel more 'swole'. Which is sweet as well. So I changed my template to 90%-80%-100% on M/W/F instead of 80%-60%-100% which is originally what I had planned. I mentioned earlier I wanted to make an online template of my TM model that I could link to in every update for a while until I get the kinks out. I'm not sure if this works but here it is:

JonFon's TM Template

Pretty crude so far, but I'll get it cleaned up and figured out.

Anyway, here is what today looked like:

Recovery Day:

Squat: 212.5x2x5 (80% of 265 5RM)

Notes: Pretty easy, and I felt very confident about my form and maintained it through all the reps. I would be pretty happy to have my 5RM at 315 to start of 2011. Lets go!

Press: 95x2x5 (80% of 120 5RM)

Notes: Form was ok, albeit a little sloppy. The plan is to add 5 pounds/2 weeks to this, hopefully I can do this and not settle for 2.5 pounds/ two weeks. But I really suck at it so we'll see.

Pull ups: BWx2x3

Notes: Meh. Still haven't figured out the ideal way to incorporate chins/pull ups into my programming. Will have to figure it out soon, will possibly do on my days off.

Diet: I am currently at 250g protein so far, only 100g more to go . It will be easy, I am going to stay awake all day today.

Trying to eat a little healthier, so far I'm doing alright. Lots of veggies, lean meats, protein shakes etc. And some fast food obv.

Anyway, hooray for a new month! Life is good, WIM and all that.

My "account has not been granted permission to this document"

Hmmm, still new to this google docs thing. Should work now.

Dunno if this has been covered, but do you take a fiber supplement?

Uhhh, Does Fiber One cereal, and lots of fruits/veggies count?

There is also dietary fiber in muscle milk, and the amount that I drink I get a lot.

So, sort of?

Should cut all the fiber out of your diet, so that the 400g of daily protein stays in your body as long as possible. Maximal digestion factor.

I'd sure cut down on toilet paper I go through that stuff like crazy.

Can you elaborate on this/link?

LMAO notsureifsrs

It's a diet with as little fiber as possible. To me, this is very sound reasoning, and I don't think we need studies to back it up.

I'm not disputing it. I just thought it was the opposite: that fiber helped with the digestion and slowed it down; not the reverse...

You're going to do the powerclean 1rm on intensity before deadlifts or as part of the warmup for dls I'm guessing, right? Doing them afterward would seem very odd.

I'm pretty sure recovery day should be 80% of monday, IIRC from the book and when I ran it. Although I see the wiki says 80% of 5RM.

first edition says 80% of 5rm, which seems fine. i used like 70-75% though. i doubt it matters.

Yeah Doing 1RM powerclean before DL makes more sense. I'll edit that on my template.

80% of 5RM felt good today, felt like I was actually lifting something. I don't know if anything lighter would produce those results.

It might be different as the weights go up and I become at least some semblance of strong.

Gotcha miles, and I agree but my gut instinct is that when in doubt less is better since it's not an important squat workout anyways. It may prevent a solid performance on friday. Best way to find out is stick with something and adjust if it doesn't work.

Alright. Well, today kinda sucked. I think I set my goals for today a little high. I was told not to do my 5RMs on my first intensity day, and I didn't think I would be, but I am pretty sure that's what it turned out to be. Sigh I am pretty weak.

Here is what I did:

Squat: 265x5

Notes: Really, really tough. I made it though. I hope that part of the reason that this was so hard was the fact I didn't do enough weight on volume day. I am considering going for 265 again next week after doing volume day correctly. Probably a good idea.

Bench: 195x5

Note: Not as hard as it was to do my squats, but pretty rough. The last rep was a really grind.

PC: 180xFAL:

Notes: Shrug. I allllmost had it. I tried 4 times and just couldn't do it. I'll try it again next time and it should be easy.

DL: 300x5

Notes: Bleh. I wanted to do 320 but that wasn't going to happen. The entire thing took me ~3 minutes, so it was def singles, not a set of 5.


Well I learned more about myself wrt to this programming today, so I will be able to make more adjustments as necessary.

Anyway, life is good, WIM and all that

Hey JonFon,

Whats the difference between ephderine sulfate and this.

https://www.svncanada.com/cart_produ...id=1386&type=1

I was about to get critical of it, but it's super cheap.

If you did an EC(A) stack with that, you would have to take 3 pills, 2-3 times a day.

Not a big deal since it's only 5 bucks for a bottle of 50 pills.

It's also HLC, and not Sulfate.

My personal experience with both is:

Sulfate: Moderate appetite surpressant, good mental focus increase, moderate energy boost

HCL: Stronger appetite surpressant, low (if any) mental focus increase) stronger energy boost.

I basically stopped taking it because I didn't like the fact that it didn't help me focus when I was grinding.

I have some ephedrine sulfate (bronkaid) on order and will be getting it shortly.

Can you link me to something on the theory behind the huge protein consumption? I'm intrigued!