obese fatty here if that matters in regards to my q.

according to fitday i get around 2200-2400 cals per day, with around 35-40g of that coming from fat. (dunno, round 12-13%?)
The rest is split evenly between protein and carbs.

Is that enough fat? I take it macros won't matter much in regards to weight loss as long as protein is high, but from a health standpoint, do i get enough fat or should i incorporate more?

thanks for the suggestion

but will i progress/get stronger squatting only once a week?

A number of bros have had problems advancing their squat on 5/3/1. Snitch thinks they (we) are pussies, which is entirely possible. Lifting 4 days in a row seems pretty rough, at least consider dialing it down to 3/week if recovery becomes an issue. I'd make sure that you didn't have squats/DLs on thu, so you're as well rested for those days as possible.

* - I am not a doctor. This is what I would do. Do what you think is best.

I'd roll it no matter what I thought it was. Then I'd move it around, stretch it a bit and see how it feels.

If I didn't think it was susceptible to injury, I'd lift. If I wasn't sure, I might lift light weights, do lots of warm ups, and ease into heavier weights very gradually and carefully, stopping if anything felt like it was going to get injured.

If it is painful during any of that (other than the rolling - that should be painful if you have adhesions), I'd rest it.

Rolling it frequently shouldnt damage it.

OHP can put stress on the pecs.

The way you mentioning benching with your elbows in close - that's always going to be easier on your shoulders and pecs - it puts more stress on the triceps.

So when I lean forward, say for example in the setup for a deadlift, I cant seem to arch my back real well. Is this more a hamstring flexibility issue, or is there some kind of dexterity/coordination regimen I can do? I can arch it fine standing up totally straight, so Im thinking its another issue due to being inflexible.

Im still making linear gains, but I was curious about the Texas Method. How do you select your starting weights? (ldo dont own PP4ST, will pick it up when I start the program). The excel calculator I found on SS forums has the input of your 5x5 PR, but I have only done 3x5s. Is there a simple factor to approximately convert 5x5 to 3x5 weights? And do you simply pickup where you left off your linear increases, or drop down a bit first?

Its not hamstring flexibility. Its at least partially posterior chain weakness, and maybe some other stuff imo.

Justin from 70s big says when you transition to tm from an lp, your first volume workout should start with your first set bening 80% of your 3x5. Then on that day, ramp up to 90% of your 3x5, so its ascending sets on your first volume day. On the max effor day, he says to start at your last 3x5 set at least, maybe a little higher.

Makes sense, thanks!

any tips on this? am squatting again tonight

Make sure your feet are lined up correctly and pointed out to a matching degree. Take video? I don't really know at all but seems like it might be helpful for someone to tell you something to do, .

I think my squats did ok on 5/3/1.. I did fairly heavy, hi-rep squats, SLDLs and front squats as assistance.

On my squat day I would do my 5/3/1 squats, then 5x10 more squats at about 60-70% the weight of my main set.

On deadlift day I would do 5x10 SLDLs again around 60-70% of my DL work set and frontsquats at maybe 50%

Percentages in the post are from my hazy memory... but I think they are close.

I'd like to do 5/3/1 again in the future, I really liked the setup. Only prob I had was with the 3 weeks a day set up, which involved 9 days between each exercise. That's a bit too much imo, and even more prone to problems if you miss a day.

no other comments on my program because it's good, you guys hate me, or something else?


if i can't do pull ups is the lat pulldown machine a good replacement or should i get some bands?


also, is there any research done on cardio vs weightlifting for overall well being? i feel more focussed when playing after running than after weightlifting it feels like, but could be variance

Just do

Day 1 sq
Day 2 bench
Day 3 press+DL

Ezpz. Or try out his full-body 3 day split.

Yeah that sounds good. Haven't seen his 3 day split, I'll check it out - thanks.

I did 5/3/1 over 3 days, with press then DL on friday. was good I think, press is hard but not nearly so taxing as squat or bench, don't think it impacted my DL at all.

Did you do any assistance work on that day?

Here's another 3 day split for 5/3/1 that Wendler wrote up recently: http://www.t-nation.com/strength-training-topics/1316

I'd substitute about half of your chins/pullups out for some horizontal pulling, like cable rows, barbell rows and/or dumbell rows.

Lat pulldowns are ok, but inferior to doing assisted chins/pullups on a machine or using bands.

I love lifting weights, and I love the way it makes me feel. I hate cardio. Everyone is different, but in my somewhat biassed opinion, if you're thinking about doing one or the other, weight training is vastly superior to just cardio.

i've got no proof, authority, or anything... but i feel the same way...

There are very few goals that pure cardio achieve that aren't better achieved by weight training imo...

Probably the only thing cardio is better at improving is your cardio (ldo herp), but even weight training can improve your "cardio" in certain regards.

Assuming you're joking, but on a serious note, sarco hyper should be higher reps than myo yea?

I have no clue what to make of miles' table after misinterpreting his views on big guys gettin' big without gettin' strong. I have a feeling it's partially humorous, partially true, and partially troll (which tbh seems to me just like a type of humor - still haven't figured out why the term troll needed to be invented, seems like it just creates more confusion).

I'm still trying to figure out whether it ever makes sense to lift more than ~5 reps for any real reason. Not that I lift more than 5 reps of anything (well pullups sometimes?). Eh, guess I'll just assume I'm doing it right if I stick to <= 5 reps.

i feel good after cardio but i seem to get a legit buzz during lifting weights

Removed the silly/trollish posts (including mine.)

Fwiw, without context, the X reps is for [power/strength/myofribillar hypertrophy/sarcoplasmic hypertrophy/muscular endurance, etc] is overly simplistic and can be quite misleading.