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Old 12-18-2013, 08:09 PM   #28676
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just realized how good fat free Greek yogurt and protein powder is
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Old 12-18-2013, 08:20 PM   #28677
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fuuuck huge pr inspired by the squat king_sir

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Old 12-18-2013, 08:32 PM   #28678
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Awesome gym session tonight. 315 CGBP next week!
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Old 12-18-2013, 09:13 PM   #28679
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wow nice
What's your regular bench
320 ish

Been slacking on 531 and started a bench program
In b4 5 plates
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Old 12-18-2013, 09:47 PM   #28680
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no idea, hoping to hit a 340ish double bw bench soon

btw heres an interesting bench program lol insane volume
Russian Bench Press routine told to PLUSA by Pavel Tsatsouline. Very Long. - Bodybuilding.com Forums
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Old 12-18-2013, 09:48 PM   #28681
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wow I thought mine had lots of volume
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Old 12-18-2013, 10:43 PM   #28682
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LOL @ the troll jokes in that thread. too mucho net ego.
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Old 12-19-2013, 07:49 AM   #28683
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I'm a bit confused on the weights your suppose to do on a 531 program.

First week is 3 sets of 5 reps. Next week it says 3 sets of 3 reps etc. it says nothing abou adding weight to your lift. Is it safe to assume...

Week one - 3 sets of 5 DL's @ 180
Week two- 3 sets of 3 DL's @ 200

Etc etc is it supposed to be like that? Aware me plz. Looking to start in the new year
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Old 12-19-2013, 08:17 AM   #28684
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I'm a bit confused on the weights your suppose to do on a 531 program.

First week is 3 sets of 5 reps. Next week it says 3 sets of 3 reps etc. it says nothing abou adding weight to your lift. Is it safe to assume...

Week one - 3 sets of 5 DL's @ 180
Week two- 3 sets of 3 DL's @ 200

Etc etc is it supposed to be like that? Aware me plz. Looking to start in the new year
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http://www.strstd.com, just plug in your numbers and it will make the program for you.

Feel free to add/ drop weights/ make adjustments.
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Old 12-19-2013, 09:16 AM   #28685
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LOL @ the troll jokes in that thread. too mucho net ego.
generally speaking i would never ask for programming advice on a north american website. its always the same shit..."waaaah youll overtrain" "waaah run some generic cookie cutter/vanilla 5x5 linear program for gainz""

i prefer the eastern european/chinese approach to training
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Yes, we do max as much as possible, and training is generally, “train so hard you can’t walk” and yes, there’s no such thing as short cuts. Yes, the premise of overtraining is almost completely ignored but much emphasis is placed on recovery as well.
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Old 12-19-2013, 11:08 AM   #28686
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generally speaking i would never ask for programming advice on a north american website. its always the same shit..."waaaah youll overtrain" "waaah run some generic cookie cutter/vanilla 5x5 linear program for gainz""

i prefer the eastern european/chinese approach to training
amen... if you train for strength, ya gotta live off volume

russian texts advocate adding more and more volume incrementally until eventually there's no more time left in the day

i'm starting to deadlift more often, hoping to reach 3x a week. i'm already starting to deadlift more often and its really helping improve my squat

i'm doing a ton of hypertrophy right now tho lol. 8-10 reps
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Old 12-19-2013, 11:16 AM   #28687
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Ive been doing a lot of stiff legged deadlifts, it helped my conventional dl a lot. Race to 545lb dl?
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Old 12-19-2013, 11:18 AM   #28688
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Ive been doing a lot of stiff legged deadlifts, it helped my conventional dl a lot. Race to 545lb dl?
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Old 12-19-2013, 11:24 AM   #28689
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Hotong, red sir, sid not included.

Ps. Lets make it an official race!
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Old 12-19-2013, 11:38 AM   #28690
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I'm in! Ill get back to you in about 4 years
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Old 12-19-2013, 11:40 AM   #28691
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inonthis, going back to conventional
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Old 12-19-2013, 12:55 PM   #28692
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just realized how good fat free Greek yogurt and protein powder is
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How do you do this? What flavour protein do you add to the yogurt? Is the greek yogurt no flavour?
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Old 12-19-2013, 12:57 PM   #28693
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Ive been doing a lot of stiff legged deadlifts, it helped my conventional dl a lot. Race to 545lb dl?
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I'm done strength training. Race to 17 inch arms
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Old 12-19-2013, 12:58 PM   #28694
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^^ i was thinking that. Fat free Greek is usually plain. But u can also buy unflavoured whey protein. I bet a scoop of vanilla whey and a scoop of Greek in a blender. A dash of skim milk, and baby you got yourself a stew!
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Old 12-19-2013, 01:22 PM   #28695
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I'm done strength training. Race to 17 inch arms
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Old 12-19-2013, 01:41 PM   #28696
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I'm done strength training. Race to 17 inch arms
I need 0.25" moarr for dem 17" babies den.

Inb4 inevermeasuredmyarms crew
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Old 12-19-2013, 02:11 PM   #28697
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^^ hot or cold
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Old 12-19-2013, 02:15 PM   #28698
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1.5" to go. Time to run smolov jr for hammer curls.
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Old 12-19-2013, 02:35 PM   #28699
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1.5" to go. Time to run smolov jr for hammer curls.
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lies. you are NOT 15.5"
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Old 12-19-2013, 02:38 PM   #28700
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do you guys measure flexed or unflexed for cold?
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