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Ganso's Training Log

TOPIC: Ganso's Training Log

Ganzo's training log 20 Nov 2016 23:55 #271297

2500 would be cutting for me, with the amount of walking I do. I'm cutting right now on 2000 cals and I'll lose about 1kg a week on that.

When I go keto, i aim for 30g carbs/day but sometimes it goes as high as 60g. On days where I'm going to be busting my ass (eg I play tennis for 3 hours once a week) I'll eat more carbs - maybe 100-150g that day.

Like roger says, throw in some nuts to get more calories. Eg 1 cup of almonds = 827calories. 3 tablespoons peanut butter = 282 calories.

I also throw 2 tablespoons of olive oil into every meal I eat - that's 200 calories every time you do that, and you won't even notice the taste.

Even protein shakes, just add 1 tablespoon of olive oil (100 calories), you won't notice the taste. Put a tablespoon coconut oil into your morning coffee. Eat a shitload of tuna and other fish (it has like no carbs). Buy super lean mince if you have it (my supermarket has pork mince, and beef mince, with 0.2g carbs per serve)
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Ganzo's training log 26 Nov 2016 05:26 #271648

Thanks for the input guys.

I've been going to the gym once a week and eating at maintenance and I've been working out with heavy ass weights for the past 2 weeks. My strength is pretty much the same, I've lost 2.5lbs. I think I'm going to do a short 10 day cut. I'll try to lose 3-4 lbs during this time and then resume bulking up to 165-167lbs. I'm going to order some more ostarine as well, we'll see how it goes.
Body weight 158lbs
bench 245x5
squat 235x5
deadlift 225x5
ohp 120x5

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Ganzo's training log 06 Dec 2016 16:07 #272507

ElGansoFeliz wrote: bench 245x5
squat 235x5
deadlift 225x5
ohp 120x5


Those are the weirdest stats I've ever seen.. Typically deadlift is the highest by a large margin, then squat then bench. Yours is the complete opposite. Would love to see vids of you actually performing the lifts.. if u can get 245lbx5 legitimately at 158lb bodyweight that's really impressive.
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Ganzo's training log 06 Dec 2016 18:45 #272518

@Deltsbrah, 225 felt light when i did it on deadlifts last, and I only did 5 reps, so that's what I wrote. I don't know what my actual , 5 rep max on deadlifts is right now, I don't want to try. I don't like pushing myself on deadlifts anymore, I hurt my lower back a few months ago, but I was doing 315x5 at the time. When I go too heavy on deadlifts, I feel the pain coming back(I felt pain on 225). For squatting, that's my limit right now, a few months back, I was heavier and stronger, I was doing 265x5 on squats, 315x5 on deadlifts, and 245x5 on bench press. The only lift I have that hasn't decreased much is the bench press because when I take time off from working out consistently, I only train once a week and that's if I feel like going, and I mainly just train upper body during my time away from consistent training. I'll post a video next time I max or do a PR.
Anyways. I'm dropping bodyweight still. I guess I wasn't eating maintenance level, I'm at 155lbs right now. I haven't hit the gym in 2 weeks. Finals are done this week, I'll start my new training cycle next Monday, I'm going to bulk up to about 170 for the next few months. I'm going to switch from high weight low reps, to high reps lower weight(about 55%,60% 1rm). I'll do that for 6 to 8 weeks.

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Last edit: by ElGansoFeliz.

Ganzo's training log 13 Dec 2016 02:03 #273092

Holy FUCK. I was absolutely humbled today at the gym. I started my new workout routine. I want to aim for higher volume. I was using 67% of my 1rm on the bench press and was aiming to do 4 sets of 12 with that with 1 min rest intervals in between. NOPE. The first set, I completed 12 reps with 185 and started thinking (No way in HELL can do 4 sets of 12 with this weight). Then 1 minute later I did 11 reps with 185 again, my triceps were giving out on me so bad. After that set, 1 minute later, I decided to take off 10lbs and used 175lbs this time I only did 8, then I went down to 155 and only did 7 reps again. Holy shit. I'll have to go down to like 55% of my 1rm if I want to do 4 sets of 12 with the same weight. I then did 5 super sets of curls and tricep extensions, then headed to do some shrugs and finally supersetted wrist curls with reverse wrist curls. Holy shit, I felt like I was going to die. I look forward to my next work out. Man, am I going to feel it tomorrow.

Give me advice for higher volume training, I've been training for over a year using heavy weight, long rest low reps. This is so new to me. Clearly, I don't know what i'm doing lol. What weight percentages of my 1rm should I use, and what can I expect from this kind of training? How much rest in between sets? Will my stamina go up in a few weeks? Will I see more muscle growth than with a heavy weight low reps? Will my maximum strength go down if I stop training with 85%+ 1rm for a few weeks? How do you use progressive overload with higher volume?

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Last edit: by ElGansoFeliz.

Ganzo's training log 13 Dec 2016 03:14 #273096

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Ganzo's training log 13 Dec 2016 03:42 #273097

I am going for hypertrophy. I had been working out with rep schemes like the video you posted, I gained A LOT of strength doing that in all my lifts, as you can see, especially for my bench press, some guys don't believe my lifts for my body weight, however, I felt that I reached a plateau with low reps high weight. I want to try something completely different for a few weeks to months. I'd definitely like coaching, but I don't have the money for it. I want to try higher volume for a few weeks, I know some guys on the forum train with lower weight higher reps, I want to see what they have to say.

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Last edit: by ElGansoFeliz.

Ganzo's training log 13 Dec 2016 04:00 #273098

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For the private coaching on technique it can be expensive indeed,I paid 80$ for an hour + 10min session once but maan it was worth it,I even went for another time.After the session is over I apply immediately what I learned,then if I feel like I need more I go back with my improved technique to improve even more.
Just save up for it,there's no excuses,if you save up like 15$ a week (2$ a day) you can make it happen.Learning proper lifting technique is priceless,you will be re-doing the same exercises over and over,you might want to do them safely and efficiently,but if you're that good there's no need to,it's up to you.Or cheaper options involve joining weightlifting clubs on campuses,these guys may ask for less money and teach you or you'll be taught in a group,I don't know.
You can always ask them what a good program would be,you're not committed to anyone.

I know am not answering the question,I just can't find something for you,find a smart routine and stick to it.
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Ganzo's training log 13 Dec 2016 11:23 #273123

Jason Blaha's Novice 5x5 or AlphaDestiny Novice 5x5. Your deadlift and squat numbers need to come up a lot as compared to your bench.

If you're used to doing 5 rep sets then yeah, your stamina is gonna give out quick. It's because you haven't done them. It will take you weeks/months to adapt and your muscles will gain some quick pump size but you will lose some of the strength. I feel like instead of adapting into a completely new different thing you could be making consistent progress with the lower reps.
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Last edit: by Terminator.

Ganzo's training log 13 Dec 2016 11:57 #273124

With regards to using high volume/high intensity etc. I think it's time you dug deeper into exercise science.

What you and pretty much all of us novices start up with is Linear Progression, the simplest form of progression. You pick a weight, perform for a given sets and reps and then at the next session you add more weight and attempt for the same reps/sets.

Problem is that trainees, as you have noticed, plateau quite fast on this. It depends on the trainee too with some people entering the intermediate and advance stages just through linear progression.

This is where programming or prioritization comes into play, where the trainee will use blocks of periods of time, to work on intensity, volume, speed etc.
I'm no expert so I'll just give terms you can search for for more info
Exercise programing, Linear periodization , non-linear periodization
Daily Undulating periodization (DUP), concurrent periodization.

So basically all worout programs are based on one of these principles. I'm currently doing the AlphaDestiny Naturally Enhanced program which is a concurrent periodization system.

tl;dr get on a program that will have u doing both intensity and volume based on a structured scheme.




Terminator wrote: Jason Blaha's Novice 5x5 or AlphaDestiny Novice 5x5. Your deadlift and squat numbers need to come up a lot as compared to your bench.


Performing Jason Blaha 5x5 has the unfortunate side effect of getting yourself abducted by martians!

Warning: Spoiler! [ Click to expand ]
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Last edit: by deltsbrah.

Need advice with high volume training!! 13 Dec 2016 16:08 #273130

Not sure if you've seen/I haven't read through the whole thread, but dc7 has a really good guide about this.
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Ganzo's training log 13 Dec 2016 19:32 #273144

@Terminator, I'm guilty of having chicken legs. One thing's for sure, higher reps lower weight with less rest is pretty brutal compared to high weight low reps. I do think I can could increase my squat by 50+lbs doing a 5x5, my bench press is reaching its limits given my size and weight, and as much as I had enjoyed it, my deadlifting days are done.

@Deltsbrah. I've been researching exercise science again recently. Periodization seems to be the thing to do. I'll keep looking into it, but from what I understand: (not sure if it's entirely accurate) build muscle with hypertrophy training for a few weeks into develop strength for a few weeks... wash rinse repeat. I'll keep researching.

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Last edit: by ElGansoFeliz.
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