Originally Posted by jc95 (Post 8019327)

i'm growing wings :fullofwin:
need alot more traps though
switching to 5/3/1 soon, gains on starting strength not going up much anymore
http://i905.photobucket.com/albums/a...903_010532.jpg

Originally Posted by truth (Post 8019367)

holy shit dude, which exercises are you hitting your lats with

Originally Posted by SkinnyPupp (Post 8019369)

Power cleans, high pulls, dead lifts. DO IT. anything but shrugs

Originally Posted by Sid Vicious (Post 8016873)

diet is IMO the most overrated thing about training.

most of the time, people who worry about that shit train like pussies, i.e. a shitload of isolation exercises/machines, no deadlift/squat etc

i eat fast food/junk food literally every day and all the time and have a visible six pack and have pretty heavy lifts. fast food is actually really good when ur training cause it provides alot of calories, protein fast and cheap.

dont micromanage ur diet and lift hard (dont neglect conditioning like running etc) and ull see results.

the only real important thing about diet is to eat your fruits and vegetables

Originally Posted by SkinnyPupp (Post 8019390)

Yup shoulders too... Be a man and do some barbell pressing!

Originally Posted by Jordanl250 (Post 8019615)

anyone tried that mio liquid water enhancer stuff? been using it in my big workout water jug

Originally Posted by Meowjin (Post 8019593)

im terrified to power cleans.

someone link a good tutorial.

Originally Posted by red_sir (Post 8019763)

It was fun man, and I had a great workout.

Originally Posted by red_sir (Post 8019933)

I'm doing the 5-3-1 "boring but big" program. You do the main lifts the same way you do normal 5-3-1 but for your assistance exercise you do another main lift for 5 sets 10 reps. So my leg days look like this:

Day 1
Main lift: Squats 5-3-1 style
assistance: 5x10 deadlifts

Day 2
Main lift: Deadlifts 5-3-1 style
assistance: 5x10 squats

I usually only do the minimum reps on the main lift (as opposed to normal 5-3-1 where you do as many reps as you can on the last set). That way I can really push the assistance work after. The 5x10 squats/deadlifts get damn hard when you're using 60-70% of your 1rm.

Originally Posted by instantneedles (Post 8019946)

oh but i thought the last set is supposed to be only 1 rep, and thus 5-3-"1" unless i'm mistaken

but ya looks good, i guess only just 2 exercises then eh? no leg press or that other machine stuff?

Originally Posted by red_sir (Post 8019958)

You're not really mistaken, but the thing you missed is in normal 5-3-1 you do the last set for as many reps as you can.

Eg. for week 1, your 5's week, you do:

First set: 5 x 65% of 1rm.
Second set: 5 x 75%
Third set: 5+ x 85%

That last set you're shooting for a minimum of 5 reps, but the goal is to do as many reps as you can and to set a new pr. The first two sets aren't gonna be that hard, the last set is the one that makes good stuff happen (or as Jim Wendler puts it, grows hair on your balls). Hope that makes sense.