Sean's going for strength.

Seanp156 · 04-22-2006, 03:41 PM

Quote:

Originally Posted by CowPimp

I understand. I'm sure you're doing really well, especially for being away at college.
I'm not away, I'm at home, makes dieting much easier =p.

Highly individual. I just boost my calories a few hundred at a time over maintenance. If I gain a pound every 2 weeks, then that's fine. I wait until weight gain totally levels off and then add another few hundred calories. 10% increments seem to work well.
Hmmm, so when I'm done cutting, you think I should increment back up slowly? I was thinking about starting at ~3000 cals for a couple weeks, then incrementing, rather than incrementing from ~2100-2400/day.

**CowPimp** · 04-22-2006, 03:47 PM

It's worked well for me, especially this time around. You can give that method a shot though. Just play around with things and see how you best respond. Eventually you will find the sweet spot in terms of calorie increases.

Just keep in mind that protein synthesis is limited. Your body can only produce so much muscle at a time, and eating any more calories than necessary for that won't help you gain muscle any faster.

Seanp156 · 04-22-2006, 03:51 PM

Is there any solid baseline for how much protein can be synthesized per day, per pound? I never take in more than ~44g at a time (2 scoops of whey). However, on my last bulk my protein intake went as high as ~300g per day, sometimes more depending...

Cris2Blis · 04-22-2006, 03:54 PM

**CowPimp** · 04-22-2006, 07:11 PM

Quote:

Originally Posted by Seanp156

Is there any solid baseline for how much protein can be synthesized per day, per pound? I never take in more than ~44g at a time (2 scoops of whey). However, on my last bulk my protein intake went as high as ~300g per day, sometimes more depending...

I'm sure that is dependant on way too many factors to be easily determined.

Seanp156 · 04-22-2006, 07:44 PM

Quote:

Originally Posted by CowPimp

I'm sure that is dependant on way too many factors to be easily determined.

That's kinda what I thought... 300g isn't too much for me being around 180 is it? That's not even 2x BW.

fufu · 04-23-2006, 08:37 AM

Quote:

Originally Posted by Seanp156

That's kinda what I thought... 300g isn't too much for me being around 180 is it? That's not even 2x BW.

How much protein do you shoot for everyday?

Seanp156 · 04-23-2006, 08:42 AM

Quote:

Originally Posted by fufu

How much protein do you shoot for everyday?

Right now (during my cut) it's somewhere around 215-225g per day... When at the height of a bulk it's anywhere from 280-330g per day.

fufu · 04-23-2006, 08:46 AM

Quote:

Originally Posted by Seanp156

Right now (during my cut) it's somewhere around 215-225g per day... When at the height of a bulk it's anywhere from 280-330g per day.

The whole protein intake thing seems to be debated. I usually get around 230 a day. I little more is better than a little less I suppose.

**CowPimp** · 04-23-2006, 10:53 AM

I say that most people overestimate their protein intake needs. I probably take in about 275g @ 195lbs. Really, I probably should replace some of that with carbohydrates. 1.5g per pound of bodyweight is plenty, even if you are cutting weight. If not, carbohydrates and fats are far more important in my opinion.

Seanp156 · 04-23-2006, 12:59 PM

Pretty good workout today overall... Pressing strength wasn't great, I thought I'd be able to do more on dips, but my muscles were moderately fatigued from speed benching, and incline BB... I was debating whether to do DB or BB for incline, so I figured I better get used to BB since I'm on Westside again.

Anyway...
Speed Benches
warmups 45-115
125lbs x 8 sets x 3 reps (little to no RI's)

Incline BB Press
155lbs x 4
135lbs x 8
135lbs x 6
135lbs x 5

DB Rows
65lbs x 4 sets x 6 reps

Dips
BW + 25 x 6
BW + 25 x 5
BW x 8
BW x 8

Pronated Pullups
BW x 4+2
BW x 4+1 (tried 4+2, but failed on the +2)

Parallel Grip Pullups
BW x 3 (meh)

Parallel Grip Lat pulldowns
130lbs x 2 sets x 6 reps

Grip Work: Farmer's Walks
70lbs DB's x ~ 100 ft
70lbs DB's x ~ 80 ft

Stationary Bike
15 mins
10/20 resistance
83 avg RPM
18.8 avg MPH
103 cals
4.12 miles (PB for 15 mins I think?)
random hill course

Rotar Cuff Work/Prehab stuff

stretch

Seanp156 · 04-24-2006, 11:54 AM

Decent workout today...

BB Squats to parallel
45 x 8
135 x 6
185 x 4
205 x 2
225 x 1
255 x 1 (warmups to here)
295 x 1 PB (spotter said he just helped a "tiny" bit in the hole... I guess pausing in the hole, bottom squat, or "heavy" box squats next ME squat day?)

Glute Ham Raise
BW x 8
10lbs x 12
10lbs x 10
10lbs x 10

Leg Press (narrow + low on the pad)
270lbs x 12
270lbs x 10
270lbs x 8
320lbs x 10

- There was some fairly skinny guy on the leg press next to me that had 8 plates on it... he LITERALLY had a ROM of 1-2 INCHES... WTF is with people?

I felt like saying something.

Rack Deadlifts
135lbs x 7
185lbs x 7
225lbs x 2 (warmups to here)
275lbs x 0 (tried using straps... I can't use them for shit, that's probably a good thing)
275lbs x 7 PB - mixed grip
275lbs x 3+3 mixed
245lbs x 6+6 mixed
245lbs x 4+4 mixed

Hanging knee raised
BW x 4

Knee Raises (non hanging)
15lbs x 6
15lbs x 8 SS with leg raises 15lbs x 4
15lbs x 8

stretch

I talked to the trainer there that used to be a powerlifter, he's actually the one that spotted me on squats... I found out he charges $120 a week, or $420 a month (10% discount from $40 per session). He generally does 3 sessions per week...

I just don't know if it's worth that kind of money, I'm sure he's a great trainer, but that is expensive.

fUnc17 · 04-24-2006, 12:16 PM

Good session. What are his credentials?

Seanp156 · 04-24-2006, 12:36 PM

Quote:

Originally Posted by fUnc17

Good session. What are his credentials?

Thanks, I'm really not sure about his credentials as of now, I haven't asked... I know he's with the gym I go to, and talking to him, he seems to know his stuff.

b_reed23 · 04-24-2006, 01:20 PM

that's some good weight your throwing for your DB rows and squats

fufu · 04-24-2006, 01:40 PM

A squat and deadlift PB in the same workout. Awesome.

Seanp156 · 04-24-2006, 01:57 PM

Thank ya. I've done 275 before on Rack deads, but it was only for 4 reps I think.

**P-funk** · 04-25-2006, 11:37 AM

looks like a westide type template....

looks like a lot of volume (like a westisde temple). I would scale it back (unless you are running a cycle, like a westside guy). People tend to get burned out doing all of the work in their tmeplate.

take what you need. get in the gym, hit it and get out. Be effcient, especially when training for strength. You want to bust your ass and go and eat!

Seanp156 · 04-25-2006, 11:41 AM

Quote:

Originally Posted by P-funk

looks like a westide type template....

looks like a lot of volume (like a westisde temple). I would scale it back (unless you are running a cycle, like a westside guy). People tend to get burned out doing all of the work in their tmeplate.

take what you need. get in the gym, hit it and get out. Be effcient, especially when training for strength. You want to bust your ass and go and eat!

That's difficult while cutting

So, you really think there is too much volume? I'll agree with that on my bench days, but I don't think my squat/dead days have too much...

Tomorrow is ME Bench, of which I have the following planned:

ME Bench Days:
Work to 1RM, 3RM or variant

Horizontal Press 4x8-12

Horizontal Pull 4x8-12

Vertical Press 3x8-12

Vertical Pull 3x8-12

Grip Work

External Rotations of some kind or other shoulder prehabilitation movement

I'm planning to work to a 1RM, which I haven't since... probably December and it was 205... Do you think 215 would be an alright target? (I am about 10lbs less than in Dec). Also, what should I take out as far as volume in your opinion?

**P-funk** · 04-25-2006, 11:44 AM

a) that is a ton of volume for training twice a week!

b) that is a ton of volume for someone that is hypocaloric! i would dfenilty drop the volume if you are eating under maintenace calories.

Seanp156 · 04-25-2006, 11:50 AM

So, should I do less sets per movement, less movements, or both?

**CowPimp** · 04-25-2006, 11:50 AM

Quote:

Originally Posted by P-funk

looks like a westide type template....

looks like a lot of volume (like a westisde temple). I would scale it back (unless you are running a cycle, like a westside guy). People tend to get burned out doing all of the work in their tmeplate.

take what you need. get in the gym, hit it and get out. Be effcient, especially when training for strength. You want to bust your ass and go and eat!

I've found that a high level of volume works pretty well for myself. More recently I was trying to use a lower level of volume, particularly on squat/DL days, but kept my volume pretty high on bench days. My success with the bench press was much more pronounced than it has been with my squat and dead this time around, and that's coming back from a shoulder injury which set back potential progress for quite some time.

The first time I performed a WS type conjugate routine I did quite a bit of accessory work on squat/DL day and my results blew away what I obtained using a lower level of volume this time around. I'm going back to a higher level of volume on squat/DL days now, and hopefully it does me some good.

I would evaluate your progress at each level before you determine your body's recovery capacity. That's all I'm saying really.

Seanp156 · 04-25-2006, 11:56 AM

Quote:

Originally Posted by CowPimp

I would evaluate your progress at each level before you determine your body's recovery capacity. That's all I'm saying really.

I had good progress the first time I did Westside, but that could've been for a number of reasons:
1) I was eating a "shitload"
2) I was new to Westside training
3) I was new to very high intensity training (never tested 1 or 3RM on anything but deadlifts)
Bench went up 40lbs
Squat went up 70lbs
Deadlift went up 10lbs

All were within an 8-10 week period.

**P-funk** · 04-25-2006, 12:01 PM

Quote:

Originally Posted by CowPimp

I've found that a high level of volume works pretty well for myself. More recently I was trying to use a lower level of volume, particularly on squat/DL days, but kept my volume pretty high on bench days. My success with the bench press was much more pronounced than it has been with my squat and dead this time around, and that's coming back from a shoulder injury which set back potential progress for quite some time.

The first time I performed a WS type conjugate routine I did quite a bit of accessory work on squat/DL day and my results blew away what I obtained using a lower level of volume this time around. I'm going back to a higher level of volume on squat/DL days now, and hopefully it does me some good.

I would evaluate your progress at each level before you determine your body's recovery capacity. That's all I'm saying really.

what was your training age at the time?

Seanp156 · 04-25-2006, 12:24 PM

So, the question remains, should I do less sets per movement, less movements, or both?

fUnc17 · 04-25-2006, 12:46 PM

keep the intensity, drop the volume slightly. your body will thank you for it. better to era on the side of caution.

04-22-2006, 03:47 PM	#1682
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	It's worked well for me, especially this time around. You can give that method a shot though. Just play around with things and see how you best respond. Eventually you will find the sweet spot in terms of calorie increases. Just keep in mind that protein synthesis is limited. Your body can only produce so much muscle at a time, and eating any more calories than necessary for that won't help you gain muscle any faster.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

04-22-2006, 03:51 PM	#1683
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,213 Photos: 11	Is there any solid baseline for how much protein can be synthesized per day, per pound? I never take in more than ~44g at a time (2 scoops of whey). However, on my last bulk my protein intake went as high as ~300g per day, sometimes more depending...
	My Journal

04-22-2006, 03:54 PM	#1684
Cris2Blis GO GET IT! Join Date: May 2005 Location: Southern Belle Posts: 525
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04-23-2006, 10:53 AM	#1690
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	I say that most people overestimate their protein intake needs. I probably take in about 275g @ 195lbs. Really, I probably should replace some of that with carbohydrates. 1.5g per pound of bodyweight is plenty, even if you are cutting weight. If not, carbohydrates and fats are far more important in my opinion.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

04-23-2006, 12:59 PM	#1691
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,213 Photos: 11	DE Bench Pretty good workout today overall... Pressing strength wasn't great, I thought I'd be able to do more on dips, but my muscles were moderately fatigued from speed benching, and incline BB... I was debating whether to do DB or BB for incline, so I figured I better get used to BB since I'm on Westside again. Anyway... Speed Benches warmups 45-115 125lbs x 8 sets x 3 reps (little to no RI's) Incline BB Press 155lbs x 4 135lbs x 8 135lbs x 6 135lbs x 5 DB Rows 65lbs x 4 sets x 6 reps Dips BW + 25 x 6 BW + 25 x 5 BW x 8 BW x 8 Pronated Pullups BW x 4+2 BW x 4+1 (tried 4+2, but failed on the +2) Parallel Grip Pullups BW x 3 (meh) Parallel Grip Lat pulldowns 130lbs x 2 sets x 6 reps Grip Work: Farmer's Walks 70lbs DB's x ~ 100 ft 70lbs DB's x ~ 80 ft Stationary Bike 15 mins 10/20 resistance 83 avg RPM 18.8 avg MPH 103 cals 4.12 miles (PB for 15 mins I think?) random hill course Rotar Cuff Work/Prehab stuff stretch Last edited by Seanp156 : 04-23-2006 at 08:17 PM.
	My Journal

04-24-2006, 11:54 AM	#1692
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,213 Photos: 11	ME Squat Decent workout today... BB Squats to parallel 45 x 8 135 x 6 185 x 4 205 x 2 225 x 1 255 x 1 (warmups to here) 295 x 1 PB (spotter said he just helped a "tiny" bit in the hole... I guess pausing in the hole, bottom squat, or "heavy" box squats next ME squat day?) Glute Ham Raise BW x 8 10lbs x 12 10lbs x 10 10lbs x 10 Leg Press (narrow + low on the pad) 270lbs x 12 270lbs x 10 270lbs x 8 320lbs x 10 - There was some fairly skinny guy on the leg press next to me that had 8 plates on it... he LITERALLY had a ROM of 1-2 INCHES... WTF is with people? I felt like saying something. Rack Deadlifts 135lbs x 7 185lbs x 7 225lbs x 2 (warmups to here) 275lbs x 0 (tried using straps... I can't use them for shit, that's probably a good thing) 275lbs x 7 PB - mixed grip 275lbs x 3+3 mixed 245lbs x 6+6 mixed 245lbs x 4+4 mixed Hanging knee raised BW x 4 Knee Raises (non hanging) 15lbs x 6 15lbs x 8 SS with leg raises 15lbs x 4 15lbs x 8 stretch I talked to the trainer there that used to be a powerlifter, he's actually the one that spotted me on squats... I found out he charges $120 a week, or $420 a month (10% discount from $40 per session). He generally does 3 sessions per week... I just don't know if it's worth that kind of money, I'm sure he's a great trainer, but that is expensive.
	My Journal

04-24-2006, 12:16 PM	#1693
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,862 Photos: 12	Good session. What are his credentials?
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04-24-2006, 01:20 PM	#1695
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,211 Photos: 34	that's some good weight your throwing for your DB rows and squats
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04-24-2006, 01:40 PM	#1696
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,967 Photos: 4	A squat and deadlift PB in the same workout. Awesome.
	fufu's 1337 Journal Your diet will set you free.

04-24-2006, 01:57 PM	#1697
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,213 Photos: 11	Thank ya. I've done 275 before on Rack deads, but it was only for 4 reps I think.
	My Journal

04-25-2006, 11:37 AM	#1698
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,373	looks like a westide type template.... looks like a lot of volume (like a westisde temple). I would scale it back (unless you are running a cycle, like a westside guy). People tend to get burned out doing all of the work in their tmeplate. take what you need. get in the gym, hit it and get out. Be effcient, especially when training for strength. You want to bust your ass and go and eat!
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-25-2006, 11:44 AM	#1700
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,373	a) that is a ton of volume for training twice a week! b) that is a ton of volume for someone that is hypocaloric! i would dfenilty drop the volume if you are eating under maintenace calories.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-25-2006, 11:50 AM	#1701
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,213 Photos: 11	So, should I do less sets per movement, less movements, or both?
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04-25-2006, 12:24 PM	#1705
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,213 Photos: 11	So, the question remains, should I do less sets per movement, less movements, or both?
	My Journal

04-25-2006, 12:46 PM	#1706
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,862 Photos: 12	keep the intensity, drop the volume slightly. your body will thank you for it. better to era on the side of caution.
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