Poll

Should I continue with 3x8 or should I switch to 3x5?

Continue with 3x8 then later on switch to 3x5
5 (62.5%)
Switch now to 3x5 since that's enough volume for proper hypertrophy
3 (37.5%)

Total Members Voted: 8

Author Topic: 3x8 or 3x5?  (Read 22341 times)

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vag

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Re: 3x8 or 3x5?
« Reply #90 on: November 05, 2010, 06:50:21 pm »
0

Hahaha , no copyright , its a gift to the adarq.org community 8)
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

TheSituation

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Re: 3x8 or 3x5?
« Reply #91 on: November 06, 2010, 12:06:10 am »
0
Well I don't feel like there's another way... I don't see one. It's not like I'm competing in powerlifting, 3 months should be "enough" for strength training.

3 months is not that much but its not little either. From personal experience your main concern should be the cutting phase , it is imperative to maintain strength in order to avoid yo-yo.
So connecting that to JCs post , IMO 3 months of bulking are enough to put some serious mass and strength , but then yo umust plan the fat-loss phase really good. I would suggest caloric deficit and increased cardio combined with heavy singles ( MSEM ) workouts & big eating. It should be more like a try-catch approach , start with a scheme ( low eating + MSEM ) , see how your body responds to it , adjust , retry and so on...

void fat_loss_phase( void )
{
    project_plan = init_fat_los_plan();
    do{
        iok = attemptFatLoss( project_plan );
        if( iok != continue_current_plan ){
             project_plan = adjust_project_plan()
        }
    }while( iok != fat_loss_achieved )
}

int attemptFatLoss( int project_plan )
{
    int iret;

    if( doFatLoss( project_plan ) != succesfull ){
         iret = needs_adjust;
    }else{
        if( isFatLossComplete() ){
            iret = fat_loss_achieved;
        }else{
            iret = continue_current_plan;
        }
    }
    return iret;
}


Note that this programm deliberately doesn't have an abort case , it will continue forever untill you succeed!

GO GET IT!



I don't lift for girls, I lift for guys on the internet



[7:31pm] adarq: ripp, being honest, it's hard for u to beat jcsbck, he's on fire lately
[7:31pm] adarq: he's just
[7:31pm] adarq: wrecking people
[7:31pm] adarq: daily




Say NO to Maroko

And also NO to anyone who associates with him. No Taylor Allan. No Adam Scammenauger. No Kelly Baggett. No Elliot Hulse. No Jtrinsey. NO JUMP USA


Don't PM me asking me training questions. I'm here for the lulz. If you want help, post on the forums and get help from all the members, maybe even me.

adarqui

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Re: 3x8 or 3x5?
« Reply #92 on: November 06, 2010, 11:42:41 pm »
0
Well I don't feel like there's another way... I don't see one. It's not like I'm competing in powerlifting, 3 months should be "enough" for strength training.

3 months is not that much but its not little either. From personal experience your main concern should be the cutting phase , it is imperative to maintain strength in order to avoid yo-yo.
So connecting that to JCs post , IMO 3 months of bulking are enough to put some serious mass and strength , but then yo umust plan the fat-loss phase really good. I would suggest caloric deficit and increased cardio combined with heavy singles ( MSEM ) workouts & big eating. It should be more like a try-catch approach , start with a scheme ( low eating + MSEM ) , see how your body responds to it , adjust , retry and so on...

void fat_loss_phase( void )
{
    project_plan = init_fat_los_plan();
    do{
        iok = attemptFatLoss( project_plan );
        if( iok != continue_current_plan ){
             project_plan = adjust_project_plan()
        }
    }while( iok != fat_loss_achieved )
}

int attemptFatLoss( int project_plan )
{
    int iret;

    if( doFatLoss( project_plan ) != succesfull ){
         iret = needs_adjust;
    }else{
        if( isFatLossComplete() ){
            iret = fat_loss_achieved;
        }else{
            iret = continue_current_plan;
        }
    }
    return iret;
}


Note that this programm deliberately doesn't have an abort case , it will continue forever untill you succeed!

GO GET IT!


epic post, hall of fame status.






adjusted for raptor:

typedef struct exercises {
char * name;
int status;
} exercise_t;

exercise_t exercises[EXERCISE_MAX];


void fat_loss_phase( void )
{
    project_plan = init_fat_los_plan();
    init_exercise_list();
    do{
        iok = attemptFatLoss( project_plan );
        if( iok != continue_current_plan ){
             project_plan = adjust_project_plan()
        }
    }while( iok != fat_loss_achieved )
}

int attemptFatLoss( int project_plan )
{
    int iret;
    exercise_t * ex;


    ex = provide_safe_exercises();
    if(ex == NULL) { puts("you're fucked, relax"); exit(1); }

    if( doFatLoss( ex, project_plan ) != succesfull ){
         iret = needs_adjust;
    }else{
        if( isFatLossComplete() ){
            iret = fat_loss_achieved;
        }else{
            iret = continue_current_plan;
        }
    }
    return iret;
}

#define EXERCISE_CURRENTLY_SAFE 0
#define EXERCISE_CURRENTLY_UNSAFE_AND_PROBLEMATIC 1
#define EXERCISE_CURRENTLY_UNSAFE_DONT_FUCKING_DO_IT 2

exercise_t * provide_safe_exercises(void) {
exercise_t * ex = NULL;
int i; for(i=0;i<EXERCISE_MAX;i++) { if(!(exercises.status == 1 || exercises.status == 2)) { ex = &exercise; break; }}
return ex;
}





ok typed that out real quick, hope it compiles.

lulz

Raptor

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Re: 3x8 or 3x5?
« Reply #93 on: November 07, 2010, 04:51:46 am »
0
You're an odd little man, aren't you?

vag

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Re: 3x8 or 3x5?
« Reply #94 on: November 07, 2010, 05:08:44 am »
0
Hahahahaha , epic x 2 , that's exactly what i thought you would reply , word-by-word! :D

I typed mine on the go too.  :D
Funny thing , i really liked the whole idea and afterwards my mind has been working on the complete design pattern of that shit. An object oriented design , where depending on user we will load the apropriate function , that will be pretty epic but it comes pretty close to what i do at work so it ruins the fun of being in here , LOLLLLLLLLLLL

Oh well, here's a fast version of it , on the go again:

struct UltimateTrainer
{
     int assesmentFunc();
     int trainingFunc();
     int evaluationFunc();
     struct trainingData{
        ....
        ....
        ....
     }*data;
}

int goGetIt( string *athlete )
{
    struct UltimateTrainer *my_trainer

    my_trainer = initAthletesTrainer( athlete );
    runUltimateTrainer( my_trainer );
}

struct UltimateTrainer initAthletesTrainer( string *athlete )
{
    UltimateTrainer *my_trainer  = malloc( ...);

    if( athlete == 'raptor' ){
        assesmentFunc = aquireListOfSafeExcercises( my_trainer->data );
        trainingrFunc = attemptFatLoss( my_trainer->data );
        evaluationFunc = checkIfFatLossAchieved( my_trainer->data );
    }
     return my_trainer;
}

runUltimateTrainer( struct UltimateTrainer *my_trainer )
{
    my_trainer->assesmentFunc( my_trainer->data);
    do{
         my_trainer->trainingFunc( my_trainer->data);
    }while( my_trainer->evaluationFunc() != my_trainer->data->user_goal );
}

HAHAHAHA , loving it!  ;D  ;D  ;D

Pretty geeky too  :-\ , LETS NERD THE FUCK OUT!  :headbang:
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

adarqui

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Re: 3x8 or 3x5?
« Reply #95 on: November 07, 2010, 05:16:29 am »
0
dude this is epic, we need to create a separate thread for this.. re-post your little pseudo's in this thread:

http://www.adarq.org/forum/strength-power-reactivity-speed-discussion/advanced-theory-programming-of-the-human-organism/new/#new

i added your initial post to topic hall of fame thread, check it, because the pseudo code actually crashes safari, how funny is that..


vag

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Re: 3x8 or 3x5?
« Reply #96 on: November 07, 2010, 05:25:34 am »
0
dude this is epic, we need to create a separate thread for this.. re-post your little pseudo's in this thread:

http://www.adarq.org/forum/strength-power-reactivity-speed-discussion/advanced-theory-programming-of-the-human-organism/new/#new

i added your initial post to topic hall of fame thread, check it, because the pseudo code actually crashes safari, how funny is that..



hahaha , yup , that whole concept is very funny :D
on the other hand its very serious too , applies the KISS method , as long ass you know what to pick from the infinite pool of S&C info around... but it allways comes down to doing 2-3 simple things.
You acutally tried to compile it? its not pseudo , its C , just some funcs missing because i was too bored.
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

Raptor

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Re: 3x8 or 3x5?
« Reply #97 on: November 07, 2010, 10:48:36 am »
0
Daaaang, I'm starting to feel fat, nerdy with glasses and ground-bounded. Hey, I AM THAT! Well not really, but not far away.

I always hated programming. And it's silly because I had my first computer at 5 years old in 1990... used to play around "programming" stuff... but it all broke down from me in high school... damn I hated Pascal!

adarqui

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Re: 3x8 or 3x5?
« Reply #98 on: November 07, 2010, 06:19:18 pm »
0
Daaaang, I'm starting to feel fat, nerdy with glasses and ground-bounded. Hey, I AM THAT! Well not really, but not far away.

I always hated programming. And it's silly because I had my first computer at 5 years old in 1990... used to play around "programming" stuff... but it all broke down from me in high school... damn I hated Pascal!

i loved programming, but it just became too unhealthy.. i had to get out of it.

when i was in h.s., junior year i signed up for Pascal, but they kicked me out because of math requirements and put me in a QBasic class.. I freaking wrecked that class, I went on the net & found qbasic functions/libs that they of course weren't teaching us, and i'd make logic bomb codes and put them on a ton of the computers, so say at 12:30pm right before lunch, all of the qbasic codes I installed would trigger and start strobe lighting with really loud annoying as shit sound effects, like tone generators.. bwahahaha

that class was so boring, I just studied my unix books & coded on paper in C while I was in that dumb class..

TheSituation

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Re: 3x8 or 3x5?
« Reply #99 on: November 08, 2010, 12:11:15 am »
0
Daaaang, I'm starting to feel fat, nerdy with glasses and ground-bounded. Hey, I AM THAT! Well not really, but not far away.

I always hated programming. And it's silly because I had my first computer at 5 years old in 1990... used to play around "programming" stuff... but it all broke down from me in high school... damn I hated Pascal!

i loved programming, but it just became too unhealthy.. i had to get out of it.

when i was in h.s., junior year i signed up for Pascal, but they kicked me out because of math requirements and put me in a QBasic class.. I freaking wrecked that class, I went on the net & found qbasic functions/libs that they of course weren't teaching us, and i'd make logic bomb codes and put them on a ton of the computers, so say at 12:30pm right before lunch, all of the qbasic codes I installed would trigger and start strobe lighting with really loud annoying as shit sound effects, like tone generators.. bwahahaha

that class was so boring, I just studied my unix books & coded on paper in C while I was in that dumb class..




I don't lift for girls, I lift for guys on the internet



[7:31pm] adarq: ripp, being honest, it's hard for u to beat jcsbck, he's on fire lately
[7:31pm] adarq: he's just
[7:31pm] adarq: wrecking people
[7:31pm] adarq: daily




Say NO to Maroko

And also NO to anyone who associates with him. No Taylor Allan. No Adam Scammenauger. No Kelly Baggett. No Elliot Hulse. No Jtrinsey. NO JUMP USA


Don't PM me asking me training questions. I'm here for the lulz. If you want help, post on the forums and get help from all the members, maybe even me.

adarqui

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Re: 3x8 or 3x5?
« Reply #100 on: November 08, 2010, 12:16:48 am »
0
haha