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Old 12-27-2012, 08:09 PM   #23201
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I did smolov base with -10%. No assistance work. Ate a LOT, got good rest, and put all other lifts on maintenance. Saw huge gains.

Unfortunately didn't eat/sleep enough during the switching phase and my strength plummeted. Tried to do the intense phase based on -10% of 1rm again and failed. My advice is to not wait 3 weeks (1 week break and 2 week switching) to start the intense phase if you're going to do it. My legs were horribly deconditioned by such a long time without heavy squatting (made worse by the reduced calories/sleep).
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Old 12-27-2012, 11:27 PM   #23202
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Yea that 3 week break seems kinda retarded. And i can't do power cleans right now.
During the base cycle, especially on Friday's i could barely finish all the sets. Was too drained after 3days of squatting. Made the mistake of using my true 1RM.

Red Sir, What program are you on right now?
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Old 12-28-2012, 01:18 AM   #23203
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I am back on good ol' 5/3/1.
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Old 12-28-2012, 09:08 AM   #23204
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Hurt my back DL'ing new PR of 315 for 4 reps

Not bad for a skinny guy though (Back stays striaght as a mofo, used straps)
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Old 12-28-2012, 10:29 AM   #23205
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Officially starting smolov bench tmr... shit gets serious..
oooo weeeee! whats ur current PR and what u looking to achieve?

ps. good luck mane!
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Old 12-28-2012, 11:26 AM   #23206
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oooo weeeee! whats ur current PR and what u looking to achieve?

ps. good luck mane!
Currently at 290 without spotter, and 295 with spotter, hoping to get to 315 at the end of this.

Thing is, ive always been used to training with higher rep ranges and never really trained for pure strength so this will be a bit of a change for me.
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Old 12-28-2012, 11:54 AM   #23207
what manner of phaggotry is this
 
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just watched an hour worth of zyzz vids. that kunt motivates me like cray. cant believe its been a year and a half already. hed only be just turning 24 this spring, imagine what woulda been.


inb4 OP is a phaggot.
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Old 12-28-2012, 12:12 PM   #23208
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^^^^ op is a faggot
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Old 12-28-2012, 12:58 PM   #23209
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hal0, didn't realize you were in Vic I thought you were up island for some reason. I've been training at Commonwealth the last few weeks again because I'm visiting my folks. Such a dive but it's fun maxing out all the machines and being the only guy that deadlifts, ever Where do you train?

Xmas food bulk has helped me recover my losses pretty quickly. I dipped as low as 183 in the field this fall (down from almost 210) but I'm back at 200 again... and leaner than before. Goal is 215 @ 8% by June.

RRxtar - start recording videos of yourself so you can look back and log your progress. Watch yourself set new PR's and go farther then you thought you could. Be your own inspiration. Fuck Zyzz the guy was a hack. Use your drive, determination, and discipline to get your results rather than take shortcuts and claim you're a wizard.
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Old 12-28-2012, 01:08 PM   #23210
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hal0, didn't realize you were in Vic I thought you were up island for some reason. I've been training at Commonwealth the last few weeks again because I'm visiting my folks. Such a dive but it's fun maxing out all the machines and being the only guy that deadlifts, ever Where do you train?

Xmas food bulk has helped me recover my losses pretty quickly. I dipped as low as 183 in the field this fall (down from almost 210) but I'm back at 200 again... and leaner than before. Goal is 215 @ 8% by June.

RRxtar - start recording videos of yourself so you can look back and log your progress. Watch yourself set new PR's and go farther then you thought you could. Be your own inspiration. Fuck Zyzz the guy was a hack. Use your drive, determination, and discipline to get your results rather than take shortcuts and claim you're a wizard.


I train at isc ( Ian Stewart complex ) they have like 25 squat racks lol
I do go to commonwealth sometimes, give them a treat
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Old 12-28-2012, 04:10 PM   #23211
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Commonwealth sounds nearly as bad as my gym, it has ONE squat rack. Place is always packed until about 930. Had 3-4 people come up yesterday and ask if I was using the lifting platform while I was resting between reps, fuuarrkk. Only here because I get in free with my uni pass, gonna try a different place during the summer.
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Old 12-28-2012, 04:48 PM   #23212
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I train at isc ( Ian Stewart complex ) they have like 25 squat racks lol
I do go to commonwealth sometimes, give them a treat
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Is that the newish complex in Gordon Head? I hear it's unreal.
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Old 12-28-2012, 05:01 PM   #23213
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Is that the newish complex in Gordon Head? I hear it's unreal.
It is beside mount Doug school
It's not new but they always update equipment all the time
It use to be the curling rink so u can think how big it is
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Old 12-28-2012, 08:04 PM   #23214
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Strength push day today. Hoping to hit dat dere 280 on the flat bench

Have a bit of a cold, but that's not stopping me
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Old 12-28-2012, 09:31 PM   #23215
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Commonwealth is only good for arms day
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Old 12-29-2012, 01:48 PM   #23216
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Time to get back to the gym
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Old 12-29-2012, 02:52 PM   #23217
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any1 here train at richmond olympic oval? do they have platform + bumper plates?
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Old 12-29-2012, 03:18 PM   #23218
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shoulda came out with us today
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Old 12-29-2012, 03:44 PM   #23219
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great workout
315x2 dl haven't done 315 since summer
love working out in a different gym with different people for a change
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Old 12-29-2012, 03:53 PM   #23220
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any1 here train at richmond olympic oval? do they have platform + bumper plates?
3 power cages with platforms, 2 without, kettleball area with mats that people use as a 4th platform. Plenty of bumper plates!
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Old 12-29-2012, 04:48 PM   #23221
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3 power cages with platforms, 2 without, kettleball area with mats that people use as a 4th platform. Plenty of bumper plates!
i've always wanted to check out the oval but $20 per drop in is ridiculous. do you know if they have a free-trial sort of deal?
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Old 12-29-2012, 08:20 PM   #23222
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attempting to max my deadlift tomorrow on 1800 cals Lulz
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Old 12-29-2012, 09:03 PM   #23223
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i've always wanted to check out the oval but $20 per drop in is ridiculous. do you know if they have a free-trial sort of deal?
I know its really easy to sneak in when there's an event going on, theres a staircase that's usually blocked but opens if there's like a hockey game or something.
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Old 12-29-2012, 11:37 PM   #23224
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Strength push day today. Hoping to hit dat dere 280 on the flat bench

Have a bit of a cold, but that's not stopping me
damn i was pushing more than you on bench in the summer
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Old 12-30-2012, 12:06 AM   #23225
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I didn't end up going for it. My joints were feeling shitty, and I wasn't mentally ready

Decided to do sets of 3 with 255lb though
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