Go with egg whites and protein shakes. I know there is some variation in vegans and vegetarians, so if you eat egg whites go with that and shakes as your protein staples.
Still goin strong on this. I've been dieting down for the last few months so my strength levels aren't through the roof, but they also haven't really dropped which is really all I can ask for while dieting. Conditioning-wise I'm in the best shape I've been in for a long time, possibly ever. I've gone from 245 to 230 over the last few months with my goal being 225 by end of this month. I should kill some PR's this fall after I can start eating a bunch again.
I really envy the approach of setting conditioning goals (like 400m under 60sec or else) and also flexibility goals (like cheast on floor in straddle stretch). You too?
I have been a long time reader Paul and took up the challenge in January. I started with a 325 close grip paused bench, 415 squat and 505 deadlift at 215. I dieted down slowly while trying to kill it in the gym. At 200 lb I tested out at 315, 405, 525. I got to 197 while mainting this level before my bench and squat took a shit, but I somehow pulled 405x13 one day (a +10%'r for sure). I am at 192 now after a week off feeling energized. Although my peak strength numbers are down, per lb of bodyweight I am stronger and look better now than I did when I was training BB years ago.
I am making that final push to 185 so my diet is tight and I am pushing myself on the stairclimber. I will begin a slow steady gain back up in the fall to reach a 600 DL I know I will be good for in 12-15 months. In the meantime, I am addressing my weaknesses by training for new rep goals at lifts I suck at. The strength is there, but it is time to lean up and have some fun with new challenges in the gym.
I started right after the first of the year. I weighed 325. This morning I weighed 296, so I have lost 29 pounds.
I did the first session as written. The only change I made in the second session was did the deadlift all on one day and did pulldowns with the military day.
I have not added sprints yet, but do the steady state 4-5 mornings a week. I will add sprints when I get down to 285.
I really like it and will continue to use this type of template for the future.
I have trained for 28 years. Actually, I trained for parts of 28 years. The problem is that I have never trained consistently. I would train some period and then quit.
been dieting, and steady state conditioning for 2 months now and dropped 12lbs....seeing my abs more clearly, and my love handles are going away. best thing is, my strength hasnt been affected to bad yet. been sticking with 3 whole meals and 2-3 lite shakes per day...awesome.
sure is!!!!!!! after working out for almost 9yrs consistently, im in the best shape of my life and the most muscular and leanest. i see people in the gym for hours at a time doing one body part with 20 plus sets.. they see me do my whole routine in less than a hour and they're like wtf? it's easy i tell them pick a goal and go after it...train fucking hard then get out to recover. eat clean and do some cardio. i owe all this "simple" knowledge to you bro. now after i cut a little more weight, i'll cruise on that and start to prep for my next meet in October. thanks again.
What's your thoughts on heavy bag work for conditioning, I am walking 30-45 minutes at night(train in AM) but would like to do bag work once a week instead of walking, hitting something also gets some stress out too
Hey Paul, didn't check in the first time around because I had nothing to report, but I definitely have good stuff this time around. I just ran a mock meet last week and some big PRs! Overall I added about 50 lbs to my previous best total and probably at least 100 lbs to my total from when I started the challenge. I haven't been following the program laid out in the post, but I have been following one heavily inspired from it.
I think I'm in good shape to hit my goals within the next 6 months and considering I didn't start till march, that's pretty darn good. I can't thank you enough for all the solid information you give out for free. As a young dude (22) it is invaluable and when I get a solid job and actually start making some money I'll be sure to make sure some of it ends up going your way.
Hi Paul, although I am a chronic routine changer, I’m still on SPPC for 6 month and this is great. If someone had told me 6 months ago that I can train every day without getting over trained I had not thought. But now I’m in better form and my body composition is slowly improves. I’m at beginning of third cycle. I followed your advice and set the first 4 weeks low and I have de confidence that I will set new PR in this cycle. I look forward to the end of year and to implement your new big-15 template.
Bike instead of walking for steady state?
ReplyDeletevegan because of the ethic reasons, what would u recommend?
Bike is cool.
DeleteGo with egg whites and protein shakes. I know there is some variation in vegans and vegetarians, so if you eat egg whites go with that and shakes as your protein staples.
Still goin strong on this. I've been dieting down for the last few months so my strength levels aren't through the roof, but they also haven't really dropped which is really all I can ask for while dieting. Conditioning-wise I'm in the best shape I've been in for a long time, possibly ever. I've gone from 245 to 230 over the last few months with my goal being 225 by end of this month. I should kill some PR's this fall after I can start eating a bunch again.
ReplyDeleteSo what you're saying is, this is working "ok"......awesome man.
DeleteI really envy the approach of setting conditioning goals (like 400m under 60sec or else) and also flexibility goals (like cheast on floor in straddle stretch). You too?
ReplyDeleteTrolling? Spam?
DeleteNo trolling, just forgot it in the first post
ReplyDeleteI don't really care about running the 400m or flexibility goals. But to each his own.
DeleteAre complexes (like the Bear or Tabata Front Squats) for time instead of running/biking, a better choice for conditioning?
ReplyDeleteI don't like those either, personally.
DeleteI have been a long time reader Paul and took up the challenge in January. I started with a 325 close grip paused bench, 415 squat and 505 deadlift at 215. I dieted down slowly while trying to kill it in the gym. At 200 lb I tested out at 315, 405, 525. I got to 197 while mainting this level before my bench and squat took a shit, but I somehow pulled 405x13 one day (a +10%'r for sure). I am at 192 now after a week off feeling energized. Although my peak strength numbers are down, per lb of bodyweight I am stronger and look better now than I did when I was training BB years ago.
ReplyDeleteI am making that final push to 185 so my diet is tight and I am pushing myself on the stairclimber. I will begin a slow steady gain back up in the fall to reach a 600 DL I know I will be good for in 12-15 months. In the meantime, I am addressing my weaknesses by training for new rep goals at lifts I suck at. The strength is there, but it is time to lean up and have some fun with new challenges in the gym.
Lift, run and bang away your weekend!
Dude, amazing!!!! Fuck yeah love to hear this shit!
DeletePaul,
ReplyDeleteI started right after the first of the year. I weighed 325. This morning I weighed 296, so I have lost 29 pounds.
I did the first session as written. The only change I made in the second session was did the deadlift all on one day and did pulldowns with the military day.
I have not added sprints yet, but do the steady state 4-5 mornings a week. I will add sprints when I get down to 285.
I really like it and will continue to use this type of template for the future.
I have trained for 28 years. Actually, I trained for parts of 28 years. The problem is that I have never trained consistently. I would train some period and then quit.
I am going to continue this time.
Thanks for the program and the time you put in.
Awesome Wes. You guys are making my day with this shit. Love to hear it. Stay after it. The first quarter is done!
DeleteI'm still doing the Squat, Push, Pull and loving it. All 5 rep maxes have continued to go up.
ReplyDeleteAwesome, Paul.
Deletebeen dieting, and steady state conditioning for 2 months now and dropped 12lbs....seeing my abs more clearly, and my love handles are going away. best thing is, my strength hasnt been affected to bad yet. been sticking with 3 whole meals and 2-3 lite shakes per day...awesome.
ReplyDeleteNo way, can't be that simple........
Deletesure is!!!!!!! after working out for almost 9yrs consistently, im in the best shape of my life and the most muscular and leanest. i see people in the gym for hours at a time doing one body part with 20 plus sets.. they see me do my whole routine in less than a hour and they're like wtf? it's easy i tell them pick a goal and go after it...train fucking hard then get out to recover. eat clean and do some cardio. i owe all this "simple" knowledge to you bro. now after i cut a little more weight, i'll cruise on that and start to prep for my next meet in October. thanks again.
ReplyDeleteAwesome shit bruiser.
DeleteWhat's your thoughts on heavy bag work for conditioning, I am walking 30-45 minutes at night(train in AM) but would like to do bag work once a week instead of walking, hitting something also gets some stress out too
ReplyDeleteI do bag work and shadow boxing stuff all the time. It's good.
DeleteHey Paul, didn't check in the first time around because I had nothing to report, but I definitely have good stuff this time around. I just ran a mock meet last week and some big PRs! Overall I added about 50 lbs to my previous best total and probably at least 100 lbs to my total from when I started the challenge. I haven't been following the program laid out in the post, but I have been following one heavily inspired from it.
ReplyDeleteI think I'm in good shape to hit my goals within the next 6 months and considering I didn't start till march, that's pretty darn good. I can't thank you enough for all the solid information you give out for free. As a young dude (22) it is invaluable and when I get a solid job and actually start making some money I'll be sure to make sure some of it ends up going your way.
Awesome Victor. Thanks for the update.
ReplyDeleteHi Paul, although I am a chronic routine changer, I’m still on SPPC for 6 month and this is great. If someone had told me 6 months ago that I can train every day without getting over trained I had not thought. But now I’m in better form and my body composition is slowly improves.
ReplyDeleteI’m at beginning of third cycle. I followed your advice and set the first 4 weeks low and I have de confidence that I will set new PR in this cycle. I look forward to the end of year and to implement your new big-15 template.
Marius
See? It's no where near as difficult as you thought, right?
DeleteI can't find the link to this SPPC program, can someone hook it up for me?
ReplyDeletehttp://www.lift-run-bang.com/2012/01/your-challenge-2012-squat-push-pull.html
Delete