just realized how good fat free Greek yogurt and protein powder is
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fuuuck huge pr inspired by the squat king_sir

Awesome gym session tonight. 315 CGBP next week!
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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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no idea, hoping to hit a 340ish double bw bench soon :troll:

btw heres an interesting bench program lol insane volume
Russian Bench Press routine told to PLUSA by Pavel Tsatsouline. Very Long. - Bodybuilding.com Forums

wow I thought mine had lots of volume
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LOL @ the troll jokes in that thread. too mucho net ego.

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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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

Ive been doing a lot of stiff legged deadlifts, it helped my conventional dl a lot. Race to 545lb dl?
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in

Hotong, red sir, sid not included. :D

Ps. Lets make it an official race!
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I'm in! Ill get back to you in about 4 years
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inonthis, going back to conventional

How do you do this? What flavour protein do you add to the yogurt? Is the greek yogurt no flavour?

I'm done strength training. Race to 17 inch arms

^^ 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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in

I need 0.25" moarr for dem 17" babies den.

Inb4 inevermeasuredmyarms crew
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^^ hot or cold
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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"

do you guys measure flexed or unflexed for cold?