Two Plus Two Publishing LLC Two Plus Two Publishing LLC
 

Go Back   Two Plus Two Poker Forums > >

Health and Fitness Discussion of health and fitness

Closed Thread
 
Thread Tools Display Modes
Old 12-09-2019, 12:27 AM   #301
Number1Hater
 
Number1Hater's Avatar
 
Join Date: Aug 2008
Posts: 13,814
Re: Project ABP

Thursday

Pin Squat x1 @8, x5 @9 plus 2 down sets (load drop)
RPE9.5 355

280x5
295x5
310x4 @9

290x5
290x5

Bench (touch and go) x1 @8 then move to 80%x3x8 (-12%).
RPE9.5 220

185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3

Feet up Bench x6 @6, x6 @7, x6 @8 plus 3 down sets (repeat)

155x6 @5
155x6 @5
155x6 @7
155x5 @7
155x6 @8

155x6 @8.5
155x5 @8
155x5 @8
Number1Hater is offline  
Old 12-09-2019, 12:31 AM   #302
Number1Hater
 
Number1Hater's Avatar
 
Join Date: Aug 2008
Posts: 13,814
Smile Re: Project ABP

Friday

2" Deficit Deadlift x1 @8, x5 @9 plus 2 down sets (load drop)
RPE8 370

315x5
325x5
340x5 @7.5-8
355x5 @9

355x5
355x5
355x5

2ct Pause Bench x1 @8, x5 @9 plus 2 down sets (load drop)
RPE9 210

155x5
170x5
185x4 @9

175x5
175x4 @9

Snatch Grip SLDL x8 @6, x8 @7, x8 @8 plus 3 down sets (repeat)

275x8 @6
275x8 @6
285x8 @7
285x8 @8

285x8 @8
285x8 @8
285x8 @8


well i almost facking died after SG DL. it was grueling, but i got it done.

its possible im not making any gains. maybe a few. i need to eat more. im prob around 2600-2700 calories a day. just an estimate. not even in a surplus i assume with all that walking around and working.

next week is max testing.

what do these mean? what is an opener? i am going to test my maxes on Saturday, so i will go in Tuesday, Thursday, and Saturday.

WK11


4-5 Days Out
Squat w/belt x1 @ Opener
Competition Raw Bench x1 @ Opener
Deadlift w/belt x1 @ Opener


2-3 Days Out
Squat w/belt Go through your warm-ups
Competition Raw Bench Go through your warm-ups
Deadlift w/belt Go through your warm-ups


Competition Day

Squat w/belt Competition
Competition Raw Bench Competition
Deadlift w/belt Competition
Number1Hater is offline  
Old 12-09-2019, 02:52 AM   #303
Evoken
2014 Golden Loco
 
Evoken's Avatar
 
Join Date: Oct 2007
Location: China
Posts: 10,302
Re: Project ABP

Quote:
Originally Posted by Number1Hater View Post
[B]Friday



what do these mean? what is an opener? i am going to test my maxes on Saturday, so i will go in Tuesday, Thursday, and Saturday.

WK11


4-5 Days Out
Squat w/belt x1 @ Opener
Competition Raw Bench x1 @ Opener
Deadlift w/belt x1 @ Opener


2-3 Days Out
Squat w/belt Go through your warm-ups
Competition Raw Bench Go through your warm-ups
Deadlift w/belt Go through your warm-ups


Competition Day

Squat w/belt Competition
Competition Raw Bench Competition
Deadlift w/belt Competition
b: This refers to the first lift of 3 for sq/bp/dl in a powerlifting competition. Usually people pick somewhat conservatively and do something like a 5rm or 3rm weight that are nearly sure they can't miss, because if you miss your first lift and do not make any subsequent ones in that particular lift, you "fail" the meet, which is known as "bombing out".

Since you are just max testing and not doing a powerlifting competition, attempt selection won't be quite as critical since you are allowed to go down/take longer or shorter rests as needed. Pick maybe an RPE 8.5 weight for those days that ask you to work up to openers. Maybe even lower like a 7.5-8 RPE single since this program has you working up to openers so close to max testing and the program itself is way more fatiguing than most programs overall. I think this taper is quite short, personally.

Good luck on the maxes! hoping to see some big #s.

Quote:
Originally Posted by Number1Hater View Post
love it. i got the big Project ABP. some days after work i am tired and no motivation. weak AF, but what must be done must be done. i see too many idiots in the gym doing some BS routine, its laughable. they take selfies and talk non-stop with their g/f and friends with some BS GymShark apparel. its pathetic and embarassing. why even come to the gym? stay at home. also its a waste of everyones time. people are waiting for machines to use.


Doing a particular style of training because you enjoy the process itself independent of the outcome and dislike the vanity associated with the gymshark crowd and their style is, imo, a sufficiently good reason to train this way. You won't look like a bodybuilder or fitness model, but if you want to look "good" and have good chest+low back+glutes, this is suitable. You will never have super impressive arms, shoulders, or quads most likely though. Carry on.

I mean heavy 5s on sq/bp/dl are certainly a lot more exciting/adrenaline inducing than 5 ****ing sets of 12 with 90 second rests on db incline bench or whatever.
Evoken is offline  
Old 12-09-2019, 03:58 AM   #304
Evoken
2014 Golden Loco
 
Evoken's Avatar
 
Join Date: Oct 2007
Location: China
Posts: 10,302
Re: Project ABP

...I guess instead of "you should change to hypertrophy training", you can instead interpret my previous post as "sign up for a powerlifting meet or set it as a long run goal to total >1500 in the gym and then enter one".

Having a big over-arching long run goal is definitely a good way to keep yourself on the righteous path in life and lifting, as I'm sure any ABP knows with the purpose stuff.
Evoken is offline  
Old 12-09-2019, 10:51 AM   #305
Saklad
Best handicapper in OOT
 
Saklad's Avatar
 
Join Date: Nov 2008
Location: On my way back to the bar
Posts: 5,670
Re: Project ABP

Quote:
Originally Posted by Evoken View Post
Yeah, in sets of 10-12 on a wider variety of exercises, including isolation work.







If he wants to powerlift, then there is absolutely nothing wrong with the way he's training. But if he's trying to get huge and shredded and has no plans of entering a powerlifting meet (or just trying to maximize his total absent a meet, which is cool too) and you guys write this kind of training for him, you are obviously being disingenuous ideological paternalistic f4ggots deliberately misleading somebody who doesn't know any better.



Moving your 10rm barbell row from 155->185 will do a lot more for a physique than moving your 5rm dl from 390 to 450.



But of course 2p2 has NEVER been guilty of trying to convince people who want to get bigger and more aesthetically appealing muscles to train like drug tested powerlifters....right?


Whoosh
Saklad is offline  
Old 12-09-2019, 02:30 PM   #306
Deeply Miserable
banned
 
Join Date: May 2019
Posts: 706
Re: Project ABP

Emoken,

Pretty sure none of us have super impressive anything. I've been watching this history channel show which is basically doing a bunch of strength feats and watching Eddie Hall get clowned by Brian Shaw, so there is always someone else out there. I guess Eddie Hall does have the WR in DL which almost killed him, so k?

My general feeling is that progressing from a advanced beginner to low intermediate stage on a PLing program is a minor error especially when N1 seems to already kinda pussy out on his lifting. I'm def not a fan of volume DLing and don't program it anywhere. (Is dumb for obvious reasons) Obviously you are correct in general, but no one really knows what N1 wants including N1, so atleast giving him a program and having him stick with it while getting actually decent and free internet coaching is a big upgrade from anything super dumb. If he wants to get hyooge, sticking him on a bulk with a 531 BBB and moving to a higher intensity 321 variant with like 3x5 of higher intensity RPE8 backoff work while cutting would be fine at his stage. Toss in some additional random bullshit ISO work here or there. But I think he's fine with what he's doing. Obviously your comment on BB Row v DL is correct. But kinda irrelevant in the context. It is similar to programming for total n00bs, you can't really go too wrong, and in the same vein as you barely begin needing something beyond "add weight to bar" it is hard to choose something that isn't going to make you both bigger and stronger. But feel free to write up your own intermediate variant and answer dozens of questions while posting his weekly workouts.
Deeply Miserable is offline  
Old 12-09-2019, 08:16 PM   #307
Evoken
2014 Golden Loco
 
Evoken's Avatar
 
Join Date: Oct 2007
Location: China
Posts: 10,302
Re: Project ABP

I'd suggest he just enters a powerlifting meet compared to all that tbh. He seems to have a disdain for the "aesthetics" lifestyle crowd and, perhaps accurately, lumps it in with his reviled yuppie culture.


Even not entering a meet, setting a goal for what total he wants to hit in his lifting career/the next 6 months/the next year would be a good first step.


Honestly wgaf, train the way you like to train the most if the future time orientation required to set long-term goals ironically eludes you despite the constant references to having a purpose.
Evoken is offline  
Old 12-09-2019, 08:31 PM   #308
citanul
Super Moderator
 
citanul's Avatar
 
Join Date: Jul 2003
Location: borrowing lunch money
Posts: 18,865
Re: Project ABP

Evo,

It could be a misread, but it seems like what he really wants right now is to train for aesthetics. But he conflates that with what yuppies do, as you assume. So he can't allow himself to do any workout similar to the selfie taking guy workouts, even if they would help him towards his goal. So proceeds without any stated long term goal because he does know the conflict he has set up for himself.

It's mirrored fairly well in how he handles other parts of his life.

Most everyone who has been following for a while has moved on to shrugging, since he's moved on to grunching basically anything meant to provoke introspection.
citanul is offline  
Old 12-09-2019, 09:54 PM   #309
CrunchyBlack
Carpal \'Tunnel
 
CrunchyBlack's Avatar
 
Join Date: Nov 2006
Location: 8=====D~~~
Posts: 7,472
Re: Project ABP

Emoken-

I want to get huge and shredded, and I'm tired of doing squats and deadlifts poorly. What program should I use?
CrunchyBlack is offline  
Old 12-09-2019, 10:40 PM   #310
Evoken
2014 Golden Loco
 
Evoken's Avatar
 
Join Date: Oct 2007
Location: China
Posts: 10,302
Re: Project ABP

Quote:
Originally Posted by CrunchyBlack View Post
Emoken-

I want to get huge and shredded, and I'm tired of doing squats and deadlifts poorly. What program should I use?
the program posted above by DM tbh
Evoken is offline  
Old 12-09-2019, 10:46 PM   #311
Evoken
2014 Golden Loco
 
Evoken's Avatar
 
Join Date: Oct 2007
Location: China
Posts: 10,302
Re: Project ABP

Quote:
Originally Posted by citanul View Post
Evo,

It could be a misread, but it seems like what he really wants right now is to train for aesthetics. But he conflates that with what yuppies do, as you assume. So he can't allow himself to do any workout similar to the selfie taking guy workouts, even if they would help him towards his goal. So proceeds without any stated long term goal because he does know the conflict he has set up for himself.
If true, this is just astoundingly stupid and petty. (It's probably exactly true).

He lives in Chicago. Maybe go to one of the gyms in the black parts of the city and he will cease to conflate bodybuilding training with yuppiedom? too advanced. I see why "just have him do the ultra specific powerlifting program" is probably optimal.

Isn't it a bit weird to obsess over costly denim and sneakers while looking down on yuppies and then simultaneously exalt 1950s-90s working class culture?
Evoken is offline  
Old 12-09-2019, 10:50 PM   #312
jmakin
DoorDash Balla
 
jmakin's Avatar
 
Join Date: Jan 2008
Location: Streaming
Posts: 29,807
Project ABP

that’s the beauty that is ABP
jmakin is offline  
Old 12-09-2019, 10:53 PM   #313
Evoken
2014 Golden Loco
 
Evoken's Avatar
 
Join Date: Oct 2007
Location: China
Posts: 10,302
Re: Project ABP

Well, when I watch Ronnie Coleman training or speaking on youtube, I know the very first thing I think is "****ING YUPPIE ****** WOW I WILL NEVER DO WORKOUTS LIKE THAT GUY".
Evoken is offline  
Old 12-10-2019, 01:07 AM   #314
Number1Hater
 
Number1Hater's Avatar
 
Join Date: Aug 2008
Posts: 13,814
Re: Project ABP

Quote:
Originally Posted by Evoken View Post
b: This refers to the first lift of 3 for sq/bp/dl in a powerlifting competition. Usually people pick somewhat conservatively and do something like a 5rm or 3rm weight that are nearly sure they can't miss, because if you miss your first lift and do not make any subsequent ones in that particular lift, you "fail" the meet, which is known as "bombing out".

Since you are just max testing and not doing a powerlifting competition, attempt selection won't be quite as critical since you are allowed to go down/take longer or shorter rests as needed. Pick maybe an RPE 8.5 weight for those days that ask you to work up to openers. Maybe even lower like a 7.5-8 RPE single since this program has you working up to openers so close to max testing and the program itself is way more fatiguing than most programs overall. I think this taper is quite short, personally.

Good luck on the maxes! hoping to see some big #s.
ty my man.

took a rest day today and going in tomorrow for 'opener'. i will perform RPE8. should be out of there within an hour.
Number1Hater is offline  
Old 12-10-2019, 01:10 AM   #315
Number1Hater
 
Number1Hater's Avatar
 
Join Date: Aug 2008
Posts: 13,814
Re: Project ABP

evoken,

will i lose my gains if i change my routine to a high rep like you say?

i remember hurting my shoulder, and lost all kinds of gains. spent like 4-5 month to get it back. it was depressing. pressing $160 for reps, and couldn't even press 95lbs from that injury...
Number1Hater is offline  
Old 12-10-2019, 01:11 AM   #316
Number1Hater
 
Number1Hater's Avatar
 
Join Date: Aug 2008
Posts: 13,814
Re: Project ABP

Quote:
Originally Posted by jmakin View Post
that’s the beauty that is ABP
Number1Hater is offline  
Old 12-10-2019, 01:14 AM   #317
Number1Hater
 
Number1Hater's Avatar
 
Join Date: Aug 2008
Posts: 13,814
Re: Project ABP

lifting meet? no, i do not want to compete. however i want to be aesthetics and get my numbers higher. its impossible. life of a natty. either you bulk and get strong but look like a peice of turd, or you weak af, diet, and get shredded and live the aesthtics life.
Number1Hater is offline  
Old 12-10-2019, 01:34 AM   #318
Brock Landers
Carpal \'Tunnel
 
Join Date: Oct 2004
Location: So. Cal.
Posts: 8,195
Re: Project ABP

Damned if you do, damned if you don't
Brock Landers is offline  
Old 12-10-2019, 03:34 AM   #319
rakemeplz
Carpal \'Tunnel
 
rakemeplz's Avatar
 
Join Date: Feb 2006
Location: feminine yuppie narc
Posts: 12,602
Re: Project ABP


Last edited by rakemeplz; 12-10-2019 at 03:35 AM. Reason: sucks but whatever
rakemeplz is offline  
Old 12-10-2019, 03:40 AM   #320
Deeply Miserable
banned
 
Join Date: May 2019
Posts: 706
Re: Project ABP

N1,

Should prob stop listening to loco for advice on training. He just goes jogging anyway.

Cit,

Wao! Spot on!

Emoken,

Welp. Here we are with someone who wants to train like a PLer and look like a BBer (or maybe like those guys who compete with board shorts because they never lift legs).

CB,

Think the point of that was that you're gonna have to do a ton of RPE 7-8 squats in lieu of more RPE 9 DLs. I don't even mind the people that do their BBB sets in like 10ish minutes going FOR THE PUMP. Super time efficient and as long as you eventually get some reasonable level of fatigue, you're pretty much there. Please see the 100s of pages written on the interwebs about 531 for more advice on how you can basically make anything up you like.
Deeply Miserable is offline  
Old 12-10-2019, 03:49 AM   #321
Evoken
2014 Golden Loco
 
Evoken's Avatar
 
Join Date: Oct 2007
Location: China
Posts: 10,302
Re: Project ABP

Quote:
Originally Posted by Number1Hater View Post
evoken,

will i lose my gains if i change my routine to a high rep like you say?

i remember hurting my shoulder, and lost all kinds of gains. spent like 4-5 month to get it back. it was depressing. pressing $160 for reps, and couldn't even press 95lbs from that injury...

Just keep doing what you're doing. You like training this way anyway and if you derive any psychological satisfaction from squatting/benching/deadlifting progressively higher numbers, I advise you to continue.
Evoken is offline  
Old 12-11-2019, 12:36 AM   #322
Number1Hater
 
Number1Hater's Avatar
 
Join Date: Aug 2008
Posts: 13,814
Re: Project ABP

Quote:
Originally Posted by rakemeplz View Post
lolol, love it
Number1Hater is offline  
Old 12-11-2019, 12:41 AM   #323
Number1Hater
 
Number1Hater's Avatar
 
Join Date: Aug 2008
Posts: 13,814
Re: Project ABP

WK11


4-5 Days Out


Squat w/belt x1 @ Opener
RPE8 320

Competition Raw Bench x1 @ Opener
RPE9 220

Deadlift w/belt x1 @ Opener
RPE8 400

Number1Hater is offline  
Old 12-11-2019, 01:30 AM   #324
jmakin
DoorDash Balla
 
jmakin's Avatar
 
Join Date: Jan 2008
Location: Streaming
Posts: 29,807
Re: Project ABP

All natty
jmakin is offline  
Old 12-11-2019, 03:20 AM   #325
Evoken
2014 Golden Loco
 
Evoken's Avatar
 
Join Date: Oct 2007
Location: China
Posts: 10,302
Re: Project ABP

440! 455?
Evoken is offline  

Closed Thread
      

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off


Forum Jump


All times are GMT -4. The time now is 12:36 AM.


Powered by vBulletin®
Copyright ©2000 - 2021, Jelsoft Enterprises Ltd.
Copyright © 2008-2020, Two Plus Two Interactive