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Old 09-03-2012, 02:19 AM   #20601
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holy shit dude, which exercises are you hitting your lats with
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Old 09-03-2012, 02:23 AM   #20602
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Quote:
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i'm growing wings
need alot more traps though
switching to 5/3/1 soon, gains on starting strength not going up much anymore
Power cleans, high pulls, dead lifts. DO IT. anything but shrugs
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Old 09-03-2012, 02:33 AM   #20603
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holy shit dude, which exercises are you hitting your lats with
dead lifts and pull-ups, that's about it
i only know so many exercises lol
squats, deads, bench, ohp, chin-ups, pull-ups :/


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Power cleans, high pulls, dead lifts. DO IT. anything but shrugs
yeah i will
my traps are non-existent at the moment
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Old 09-03-2012, 03:59 AM   #20604
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Yup shoulders too... Be a man and do some barbell pressing!
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Old 09-03-2012, 12:44 PM   #20605
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Skinny, just curious why anything but shrugs? Although I do do a lot of rack pulls and cleans, I still like to incorporate shrugs as an isolation for the traps.

And does anyone get a weird pain in the collar bone/clavicle during dips or decline bench?
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Old 09-03-2012, 01:01 PM   #20606
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Nah do shrugs if you like them. I just think they are goofy
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Old 09-03-2012, 02:17 PM   #20607
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im terrified to power cleans.

someone link a good tutorial.
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Old 09-03-2012, 02:21 PM   #20608
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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
Only started seeing results when cleaned up diet 2 years ago.

Barely did any cardio and cut all from proper food intake.

Diet = 75%+ and the other 25% is training.

Nutrition is key.

Side note:
Halo or skinny - How do I get access to the progress pictures thread. Thanks.
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Old 09-03-2012, 02:22 PM   #20609
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Yup shoulders too... Be a man and do some barbell pressing!
Throw in some Arnold shoulder presses too!
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Old 09-03-2012, 03:05 PM   #20610
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anyone tried that mio liquid water enhancer stuff? been using it in my big workout water jug
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Old 09-03-2012, 03:11 PM   #20611
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anyone tried that mio liquid water enhancer stuff? been using it in my big workout water jug
It's not to bad I don't mind it compared to other fake shit
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Old 09-03-2012, 03:13 PM   #20612
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im terrified to power cleans.

someone link a good tutorial.
I've been doing them, probably my most favourite exercise to do besides squats. Actually just about to hit the oval to do them (got a separate day for explosive lifts/exercises)

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Old 09-03-2012, 05:02 PM   #20613
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Old 09-03-2012, 07:03 PM   #20614
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was lucky enough to have hotong and redsir come to north burnaby for a workout...

was a very informative workout to say the least
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Old 09-03-2012, 07:11 PM   #20615
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It was fun man, and I had a great workout.
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Old 09-03-2012, 09:57 PM   #20616
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Old 09-03-2012, 10:02 PM   #20617
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lost all my gains over the weekend. I drank way too much.

Maybe this is just a case of broscience...
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Old 09-03-2012, 10:35 PM   #20618
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It was fun man, and I had a great workout.
what's your leg workout man?

i'll be following your 5/3/1 program for the next month and see how it goes. I noticed its a bit tweaked compared to wendler's 4 wave scheme but imo urs is the one im lookin for cus its like hypertrophy/power.
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Old 09-03-2012, 11:18 PM   #20619
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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.
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Old 09-03-2012, 11:33 PM   #20620
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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.

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?
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Old 09-03-2012, 11:35 PM   #20621
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going to try working with 5-3-1 this month
definitely need to break this plateau
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Old 09-03-2012, 11:46 PM   #20622
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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?
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.
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Old 09-03-2012, 11:50 PM   #20623
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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.
ahhh makes sense. so in total it would be 9 sets in total since theres 3 sets of 5, 3 sets of 3, and 3 sets of 1?
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Old 09-03-2012, 11:57 PM   #20624
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Hehe no. Only 3 working sets for your main lift each workout.

Week 1
5 x 65%
5 x 75%
5+ x 85%

Week 2
3 x 70%
3 x 80%
3+ x 90%

Week 3
5 x 75%
3 x 85%
1+ x 95%

All the numbers with a + beside it is actually for max reps.
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Old 09-04-2012, 12:06 AM   #20625
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if i remember correct, you arent advised to go to failure but to leave 1 or 2 reps left in the tank
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