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Old 09-07-2011, 04:36 PM   #8451
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FYI anybody needs chalk, MEC online has free shipping for a limited time only, so for those who don't live near the store, this is more convenient.
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Old 09-07-2011, 05:54 PM   #8452
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after 2 months of working out, i have finally reached 2 plate squat for 5x5
Me too . I went from squatting 25s to 2 plates in 2 months after doing 5x5. Best strength training program evaaarrrr
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Old 09-07-2011, 06:16 PM   #8453
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how the hell are you guys getting these crazy weights on deadlift?

i can barely do 140 pounds, 3 sets of 8 reps

couldn't even get 180 pounds off the ground
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Old 09-07-2011, 06:23 PM   #8454
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hard work, eating right, getting lots of sleep

and time, ive been dling for like 18 or 19 months now
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Old 09-07-2011, 06:33 PM   #8455
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Some people excel at one kind of exercise or the other. Longer arms are mechanically better for DL but worse for bench press. My DL far exceeds any other of my big 3 lifts
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Old 09-07-2011, 06:40 PM   #8456
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Alright this was the last week of clen, took pic on Sunday. I dropped down to 170 from 181(ish)
I'll stop Clen for a little bit, starting some gear next week. I got strep throat so I haven't been at the gym for the last week and a half :/ fuck.

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Old 09-07-2011, 06:42 PM   #8457
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hard work, eating right, getting lots of sleep

and time, ive been dling for like 18 or 19 months now
Yep, same here. Been deadlifting since Feb. 2010. Started @ 115lbs and now I can do way more than that with ease. Hopefully I'll be in the 400+ 5x5 club soon enough (Currently at 285 lbs 5x5, 290 friday hopefully ). We all got our mountains we wanna climb, I want to add 110lbs to my deadlift and I know that isn't going to be easy, but just keep training and eating and you'll be fine.
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Old 09-07-2011, 07:49 PM   #8458
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holly fuck, i think phil might take this one this year,
here is some pics from 2003-2010 so fucked up


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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 09-07-2011, 07:49 PM   #8459
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LOOK AT HIS FOREARM
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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 09-07-2011, 08:49 PM   #8460
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try the stronglift 5x5 3 days a week and for sure you'll gain a strength boost

on my 4th week and have already added 50 lbs to my squats, 40 lbs to my deadlifts
and 25lbs to the rest
how did u gain so much in 4 weeks? i started yesterday, input my info to the spreadsheets and it gave me my starting weights, i wont even be doing my Regular 10 rep weight til like week 5 so i feel this first month is sort of a waste of time since i dont even really get a WORKOUT but just want to follow the program how it says so idk if i shud increase my starting weights
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Old 09-07-2011, 09:14 PM   #8461
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before i started the program, some of the exercises that was on the report, i never did, so i had to find a starting weight where i could do 5x5 and work my way up

others such as

bench/squats/deadlifts i had already done with moderately heavy weights with higher reps

and because the spreadsheet couldn't calculate the different weights i used.. I had to guesstimate where i should be

since i could do bench 135x10/145x10/155x10
i started at 5x5 at 155

because this workout relied more on strength than endurance i knew i could do it

so far everything is good...and if at any point i can't complete a set, ill try again, and if i fail ill de-load, and work from there


don't make your starting weights too heavy... or else you might struggle on the 3rd/4th week out of the 12week program

the first two seeks should be very easy .. and you should be done within 30 mins.. after a while when the weights gets heavier, you'll take longer breaks.. and the workout will be longer
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Old 09-07-2011, 09:23 PM   #8462
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if phil takes it jays probably gonna retire.... gonna be sad
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Old 09-07-2011, 09:59 PM   #8463
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Hell, with a body like that at the age of 40, 5 mr olympias, and a great cardiovascular system, damn, id be happy to retire. Dream fulfilled for him.


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Old 09-07-2011, 10:05 PM   #8464
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if phil takes it jays probably gonna retire.... gonna be sad
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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 09-07-2011, 10:08 PM   #8465
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I've been having difficulty with my decline press lately. I can deal with the weight, but I have difficulty getting the bar off the rack.

My usual way of getting the bar off the rack is pushing the bar directly upwards, then use a little twisting force to push it away from the rack (so it lines up with my chest). But lately, I find that I do not have the necessary twisting force to get it off the rack, I feel like as if my wrist is not strong enough.

Any suggestions?
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Old 09-07-2011, 10:09 PM   #8466
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Quote:
Originally Posted by chin3se604 View Post
before i started the program, some of the exercises that was on the report, i never did, so i had to find a starting weight where i could do 5x5 and work my way up

others such as

bench/squats/deadlifts i had already done with moderately heavy weights with higher reps

and because the spreadsheet couldn't calculate the different weights i used.. I had to guesstimate where i should be

since i could do bench 135x10/145x10/155x10
i started at 5x5 at 155

because this workout relied more on strength than endurance i knew i could do it

so far everything is good...and if at any point i can't complete a set, ill try again, and if i fail ill de-load, and work from there


don't make your starting weights too heavy... or else you might struggle on the 3rd/4th week out of the 12week program

the first two seeks should be very easy .. and you should be done within 30 mins.. after a while when the weights gets heavier, you'll take longer breaks.. and the workout will be longer
oo kk thx ill hope to get my bench up at least 25lbs in 4-6 weeks as well, or more if it keeps working , til i stop achieving the required amount of reps, then will deload for a couple of weeks, then use the 3 week smolov jr. routine, & hope to not only increase my 1rm but to increase my new 5rm to my 8-10rm

goodluck with your training
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Old 09-07-2011, 10:10 PM   #8467
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^ In a video i saw recently jay was like i knew phil was gonna be a top contender... i didnt know it would happen in my time... or something like that.
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Old 09-07-2011, 10:11 PM   #8468
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Where can I get chalk in Richmond?

Pulled 3 plates aside on deadlift for 1 RM, twice last night. Felt I wasn't fully able to lock out at the top tough, my grip was failing.
I got mine at RC at SportChek (Atmosphere now?) You gotta go to the right side where the rock climbing stuff is and ask an employee there. They found a couple packs in the drawer under the display case. it's called "white gold" i believe.

And yeah, i know what you mean. I do sets with 3 plates a side, and with chalk i always pump out at least 8-9 reps, and a couple less without chalk.
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Old 09-07-2011, 10:21 PM   #8469
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jay looks bigger but phil is freaking riiiped (judging from 2010 Arnold Classic)

i say

1) phil
2) jay
3) kai
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Old 09-07-2011, 10:40 PM   #8470
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jay looks bigger but phil is freaking riiiped (judging from 2010 Arnold Classic)

i say

1) phil
2) jay
3) kai
kai has deff stepped up his game, he has gotten rid of that hgh guy a bit , but he is still 2 freaky in some spots
jay and phil just are so proportionality perfect
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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 09-07-2011, 10:42 PM   #8471
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^ In a video i saw recently jay was like i knew phil was gonna be a top contender... i didnt know it would happen in my time... or something like that.
they are best friends, its crazy phil is 28 i think, he is only going to get better and he is at the same level at top 3 ppl being a number 2
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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 09-07-2011, 11:14 PM   #8472
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Originally Posted by van_driver View Post
how the hell are you guys getting these crazy weights on deadlift?

i can barely do 140 pounds, 3 sets of 8 reps

couldn't even get 180 pounds off the ground
All about the technique and form
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Old 09-07-2011, 11:14 PM   #8473
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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 09-07-2011, 11:31 PM   #8474
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its only a matter of time before phil wins. either this year or next year. jay will be #2 and retire. and phil is going to reign for a while. hes so young still and improving a ton every year
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Old 09-08-2011, 12:16 AM   #8475
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Phil Heath is a genetic freak. He used to be a college ball player too. I found this video interesting, shows him playing ball and playing the piano too.


I think he's taking it this year. Just too ripped.
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