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Old 08-28-2013, 01:25 PM   #27576
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I lost it at that phil heath quote, "we can do what 99% of people cant do, lose fat and gain muscle at the same time" NO SHIT WHEN YOUR ON 1000MGS OF TREN-ACE A WEEK AND GH...LOL
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Old 08-28-2013, 10:17 PM   #27577
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Couple of PR's today. I've never been a big bencher but today started with incline 5 sets culminating in a 2 plate x 6 set. Then I went flat bench and did 225x10 for 2 sets followed by a 275x4!

Pretty stoked.

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Old 08-28-2013, 11:10 PM   #27578
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Been neglecting dead lifts for months..

Tried it today and did

1 plate x 13,
2 plates x 12,
3 plates x 9,
4 plates x 2.5 (I tried)
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Old 08-29-2013, 08:37 AM   #27579
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Quote:
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IMO 5/3/1 is too lil volume/work if you're just purely working out. its great for athletes who need to do more sport specific training

you can still progress on it and put up big #s...but might as well go balls to the walls :P
I agree it seems like it will be a very quick workout with just 1 main lift and 2 accessory. I am planning to add a lot more accessory because I am used to more volume. Can you suggest some routines to look at?

Did DL last night as well but no where near as impressive

135x8
225x8
275x5
315x5
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Old 08-29-2013, 10:05 AM   #27580
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I agree it seems like it will be a very quick workout with just 1 main lift and 2 accessory. I am planning to add a lot more accessory because I am used to more volume. Can you suggest some routines to look at?

Did DL last night as well but no where near as impressive

135x8
225x8
275x5
315x5
hmm, if you have the time/effort you could always train every day olympic style. here's a good basic article to get you started
How To: High Frequency and Intensity Training for Powerlifting

some other higher intensity and volume programs that are pretty much guaranteed to make you a beast
- sheikos (3 day split, but the workouts take a looong time)
- hepburn method (pretty crazy, only two lifts per workout but a good mix of hypertrophy and strength work)
- smolov jr (you can run this for squat or bench, a good program cause you can run it over and over ad nauseum.)

IMO i would not squat less than 3x a week
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Old 08-29-2013, 08:50 PM   #27581
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when running a program like smolov jr, how do you incorporate your other lifts?
For example if i'm running smolov jr for bench and squats, do I do them both in one day? And during the smolov days am I supposed to add any other lifts like OHP?
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Old 08-29-2013, 10:13 PM   #27582
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I lost it at that phil heath quote, "we can do what 99% of people cant do, lose fat and gain muscle at the same time" NO SHIT WHEN YOUR ON 1000MGS OF TREN-ACE A WEEK AND GH...LOL
Lost it as well.
All that winning has gone to his head.
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Old 08-30-2013, 12:56 AM   #27583
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when running a program like smolov jr, how do you incorporate your other lifts?
For example if i'm running smolov jr for bench and squats, do I do them both in one day? And during the smolov days am I supposed to add any other lifts like OHP?
you can run both at the same time, it might to a bit too much for some but its doable. i m currently running smolov again and i did smolov base, and during the two deload weeks and the first week of intense phase i ran the bench phase, however i stopped after week 2 due to wrist pain.

If you decide to run both at the same time, you'll prob do them both at the same day, some like doing bench then squat but i personally like squatting then bench cause my body feels alot looser.

All your lifts takes a back seat. You dont want to do anything to hinder your next workout. Since you're benching 4 times a week, there is really no need to add any more pressing. I would throw in 1 or 2 light back exercises and post. delt work after every workout.
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Old 08-30-2013, 09:06 AM   #27584
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when running a program like smolov jr, how do you incorporate your other lifts?
For example if i'm running smolov jr for bench and squats, do I do them both in one day? And during the smolov days am I supposed to add any other lifts like OHP?
i just rotated between benching and ohp. some weeks id bench 2x a week + ohp 2x, the other i did 3x + 1x, etc etc. really depends on what you wanna focus on
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Old 08-30-2013, 11:14 AM   #27585
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Smolov jr for bench and squat sounds like fun. Think that will be my new routine starting today. Winging it for the past few months hasn't been going very well lol.
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Old 08-30-2013, 11:17 AM   #27586
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looking to see big numbers from you redsir!
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Old 08-30-2013, 06:20 PM   #27587
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I feel that when your on a PHAT style training, you get the best of both worlds. Power days and hypertrophy days.
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Old 08-30-2013, 09:09 PM   #27588
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I lost it at that phil heath quote, "we can do what 99% of people cant do, lose fat and gain muscle at the same time" NO SHIT WHEN YOUR ON 1000MGS OF TREN-ACE A WEEK AND GH...LOL
do there doses
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Old 08-30-2013, 11:33 PM   #27589
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Been doing alot of standing dumbbell shoulder press lately and they're awesome. I feel like Less upper chest is involved and more delt is engaged
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Old 08-30-2013, 11:51 PM   #27590
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^^^^ yep i also like to look up at the ceiling when i do it not to sure why but activates my delts more
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It's not the steroids that makes the champion but it's hard training .. dedication, the diet and sacrifice and genetics that person has.. what makes the champion.
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Old 08-31-2013, 02:08 AM   #27591
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I gave up on the seated dumbbell shoulder press completely. Back arches too easily when going heavy with little delt activation.
Standing barbell press is my favourite.
185x2 on a good day; hopefully I can hit 205 by November.

On a side note, elbows been feeling great (was out on bench for almost 2 months), and hit a PR of 110x6 dumbbells (not to failure either) on a slight incline press.

Summer is also over, therefore I can focus on bulking again. Expecting big things for myself in the next couple of months.
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Old 08-31-2013, 08:05 PM   #27592
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Yup. No seated DB for me either. I do seated BB repping 185lbs.

Berz out.
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Old 08-31-2013, 10:54 PM   #27593
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major nose bleed on last set of squats today it hit the mirror haha so sickkkkkk
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It's not the steroids that makes the champion but it's hard training .. dedication, the diet and sacrifice and genetics that person has.. what makes the champion.
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Old 09-01-2013, 10:23 AM   #27594
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^^^ Hah. Always thought that would happen to me.


Standing DB press only for me these days. Amazing how much your back arches while sitting.
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Old 09-01-2013, 03:53 PM   #27595
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Nothing compared to you guys but im happy with some progress.

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Old 09-01-2013, 10:03 PM   #27596
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Anyone competing in the next powerlifting meet coming November 2?

In the process of filling in the membership and application forms right now.

What qualifies for being unequipped?

Also, links for the suit and other gear i might need?

Thanks in advance!
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Old 09-01-2013, 11:00 PM   #27597
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Moved and probably won't be working out in a gym for a month or so. Goodbye sweet gains
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Old 09-02-2013, 09:39 AM   #27598
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Nothing compared to you guys but im happy with some progress.
back development is coming along man, keep it up.. you will thank yourself for it later down the road when you have a strong and built back, other exercises will seem so much easier
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Anyone competing in the next powerlifting meet coming November 2?

In the process of filling in the membership and application forms right now.

What qualifies for being unequipped?

Also, links for the suit and other gear i might need?

Thanks in advance!
unequipped aka classic includes shoes, singlet, underwear (non-compression), regular cotton t-shirt, wrist wraps, and knee-high socks for deadlifting.

which weight class you wanting to compete in?
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Old 09-02-2013, 10:26 AM   #27599
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Thanks instant!

74 kg, sitting at 150 right now and I'd rather be on the safe side then not make the 66kg weight class.

Lifts currently 335 for deadlift, 335 squat and 185 bench. Getting good progress in terms of size lately.
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Old 09-02-2013, 10:37 AM   #27600
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man i want to compete but i've been going to the gym like once a week since the start of summer and diets not in check
gotta start going back
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