Life In 19x19

Interesting take on the general strength and conditioning levels of the average go player.

To wossname who is beginning the starting strength program: you must eat at bare minimum 4000+ calories a day in order to benefit from this program. Even that is only enough to help ensure some noticeable strength gains; if your goal is size and complete recovery workout to workout, you need much more.

I posted a bit on the old GD thread about training, but I'm following Wendler's 5-3-1 program at the moment. Maxes from within the last year are:

back squat: 270
front squat: 215
press: 140
bench press: 195
power clean: 170
deadlift: 275?

I've deadlifted about 90 pounds more 15 months ago, but my form was way off at that time and I have since strained my lower back. It's been a long road just getting back up to the mid 200's.

After gaining about 15 pounds this winter up to 185 now, this summer I'm planning on weaning myself off of 5-3-1 and getting into a routine of hill sprints, kettlebell work and still rings, focusing my barbell work on the press and power clean (goats).

I'm far from an elite athlete, but I've been around the block enough to know a bit about what works well and what is a waste of time. Anyone can PM me any gym or strength related questions.

cdybeijing wrote:I'm following Wendler's 5-3-1 program at the moment.

What do you think is the biggest difference between a westside template and 5-3-1? I know the difference on paper. But that doesn't really tell much about how it feels and what the results are. I have never tried 5-3-1 so I'm interested how they would compare.

I chose the program based on the general consensus at another online community I'm a member of - a lot of people there have gone on SS while following weight loss plans and made pretty large strength gains while they do it. For me, I am trying to eat at above maintenance, although I'm not sure I make 4000 calories every day.

CarlJung wrote:

cdybeijing wrote:I'm following Wendler's 5-3-1 program at the moment.

What do you think is the biggest difference between a westside template and 5-3-1? I know the difference on paper. But that doesn't really tell much about how it feels and what the results are. I have never tried 5-3-1 so I'm interested how they would compare.

I assume you are talking about WSFSB? I can't actually comment on the difference between the two programs because I have never trained using any Westside program.

If I am right about my assumption though, the obvious difference is that 5-3-1 is clearly an intermediate level program - in fact, it's not an ideal program for me as I am not an intermediate. I do it because it is extremely easy to schedule (you don't have to worry about missing days and getting off track) and there is a lot of flexibility in choosing the supplementary work. That said, the gains are slow though consistent. Also, there is not much like the feeling of impending dread you get when you know you have to try and max out repetitions with a weight that is your 3RM.

wossname wrote:I chose the program based on the general consensus at another online community I'm a member of - a lot of people there have gone on SS while following weight loss plans and made pretty large strength gains while they do it. For me, I am trying to eat at above maintenance, although I'm not sure I make 4000 calories every day.

Would that community be Crossfit?

Starting Strength and weight loss are not complementary propositions, but it may work for some. It would probably only work if you considered yourself to be overweight (i.e. not just simply someone looking to cut a few stubborn pounds.)

cdybeijing wrote:

CarlJung wrote:

cdybeijing wrote:I'm following Wendler's 5-3-1 program at the moment.

What do you think is the biggest difference between a westside template and 5-3-1? I know the difference on paper. But that doesn't really tell much about how it feels and what the results are. I have never tried 5-3-1 so I'm interested how they would compare.

I assume you are talking about WSFSB? I can't actually comment on the difference between the two programs because I have never trained using any Westside program.

If I am right about my assumption though, the obvious difference is that 5-3-1 is clearly an intermediate level program - in fact, it's not an ideal program for me as I am not an intermediate. I do it because it is extremely easy to schedule (you don't have to worry about missing days and getting off track) and there is a lot of flexibility in choosing the supplementary work. That said, the gains are slow though consistent. Also, there is not much like the feeling of impending dread you get when you know you have to try and max out repetitions with a weight that is your 3RM.

Actually I mean the original westside template as written by Louie Simmons. It has both max effort and dynamic effort for upper AND lower body, WSFSB has ditched one lower body workout. That said, I have found that there is no way I'm recovering fast enough to pull off the full westside routine for any length of time so I have stripped it to it's bare essentials to cope. It's designed for elite powerlifters who use both powerlifting gear and steroids and if you don't use neither, you have to make some adjustments.

Helel wrote:

CarlJung wrote:It's designed for elite powerlifters who use both powerlifting gear and steroids and if you don't use neither, you have to make some adjustments.

Hmmm....
*suspects Carl of looking more like a Belgian Blue for each day*

Ah, those double negations are difficult. Is what I wrote there a valid sentence in English (albeit not what I meant) or is it just gibberish?

I just do some situps and pushups every morning.

I prefer motor sports, i.e. driving between work and home everyday.

I used to go to gym and jog regularly until 2 years ago, when all of a sudden I decided to become lazy. These days I am doing almost nothing, apart from telling my friends that I have to start with gym again.

Stable wrote:Another capoeirista here. (Hi there!) I also do a bit of parkour. I'm not that good at it, but it's the best all-round fitness I've ever encountered, especially the way they do it here in Glasgow. It's nice because I find the two movement systems bleed into each other a little.

I really really want to be able to do a cartwheel with no hands.

I'll come and show you how if I ever get up to Glasgow.

(I find that going to a park with capoeira friends for a picnic, including a glass of wine, is a marvellous way to get new moves that you'd not dared to try before. It's how I first managed a backflip. )

Careful there. Me, some judo friends, booze and a sauna is how I dislocated my shoulder

CarlJung wrote:Careful there. Me, some judo friends, booze and a sauna is how I dislocated my shoulder

I call that "living".

tealeaf wrote:(I find that going to a park with capoeira friends for a picnic, including a glass of wine, is a marvellous way to get new moves that you'd not dared to try before. It's how I first managed a backflip. )

I'll have to give that a go when the sun finally comes out.

I was told that butterfly kicks are a good way to work up to it, so I've been practicing those a lot recently. I think I need more explosion though.

cdybeijing wrote:

wossname wrote:I chose the program based on the general consensus at another online community I'm a member of - a lot of people there have gone on SS while following weight loss plans and made pretty large strength gains while they do it. For me, I am trying to eat at above maintenance, although I'm not sure I make 4000 calories every day.

Would that community be Crossfit?

Starting Strength and weight loss are not complementary propositions, but it may work for some. It would probably only work if you considered yourself to be overweight (i.e. not just simply someone looking to cut a few stubborn pounds.)

The community is right here: http://forums.somethingawful.com/forumdisplay.php?forumid=179

You're right about the "few stubborn pounds" distinction - when I said weight loss, I wasn't thinking about going from basically in shape to getting ripped. W&W is SS-centric for beginners but there are plenty of people doing more advanced programs. My lifts are still going up every workout or every other workout, so I'm happy with what I'm on right now. I'm gonna switch to a body building split once I hit a 2 plate squat (which will be probably 2 or more months from now, considering it's at 165 right now).

wossname wrote:

cdybeijing wrote:

wossname wrote:I chose the program based on the general consensus at another online community I'm a member of - a lot of people there have gone on SS while following weight loss plans and made pretty large strength gains while they do it. For me, I am trying to eat at above maintenance, although I'm not sure I make 4000 calories every day.

Would that community be Crossfit?

Starting Strength and weight loss are not complementary propositions, but it may work for some. It would probably only work if you considered yourself to be overweight (i.e. not just simply someone looking to cut a few stubborn pounds.)

The community is right here: http://forums.somethingawful.com/forumdisplay.php?forumid=179

You're right about the "few stubborn pounds" distinction - when I said weight loss, I wasn't thinking about going from basically in shape to getting ripped. W&W is SS-centric for beginners but there are plenty of people doing more advanced programs. My lifts are still going up every workout or every other workout, so I'm happy with what I'm on right now. I'm gonna switch to a body building split once I hit a 2 plate squat (which will be probably 2 or more months from now, considering it's at 165 right now).

If you're adding weight to the bar every week, and meeting your goals for weight loss, etc, there is no reason to look for another program. I'm happy to hear about your progressions. I wish I could still add weight to the bar sometimes...