-FIGJAM-

so the point of this thread is to throw up the current program and goals in mind and get advice? big effort there from Alex, i reckon I could do it, lower as well whilst sleeping...........

thanks Markos

what happened to you? who did this?

Might be free mate, free to just rock up and watch? Cost?

all good, how is the tinge after your week off? noticed you were back into it.

It read differently to me. But ok. Doesn't hurt to reiterate that Markos doesn't simply train power lifters (which I personally believed a while ago)

sounded like you were leaning towards the reason that Markos considers those lifts to be beginner bench marks was due to him training only power lifters with 1RM's in mind. Only reason. don't disagree on the complete point that you have/tried to make.

Just want to point out, not all people who train with Markos, train to compete in power lifting....

cheers, why against belts? I use a belt for squats and deads, I find it gives me extra confidence on the lift and when I forget it, I get back issues, the very same pain (right on my spine) that the chiro fixed. I could probably go without the belt on deads, but squats would take some big convincing. Also reading your newsletter, those lifts should be achievable within 12 months of solid training and diet? quicker depending on effort.

I guess it comes down to the type of injury and how good the chiro or physio is. I would always go to a physio that specializes in sports injuries rather then any other type of physio. My chiro came recommended so can't really help there.

chiro sorted my back out when it wasn't aligned correctly physio sorted my knees out when I could barely walk after one game of tag or a good leg session. will vouch for both of them depending on the issue.

Markos, I read your beginner workout routine thread (quick skim read so I may have missed some things) over at AusBB (link for anyone who wants to see http://ausbb.com/power-lifting/9460-beginners-program.html), I have one question, when you say "You are a beginner if you cant bench 100kg, squat 140kg and deadlift 180kg. I dont care what your bodyweight is, get bigger, its why your lifting. Bodyweight is not an excuse." are those numbers for reps or 1RM?

Just did your beginner workout Markos.... after months of 5x5 8-10 reps with less rest certainly is not fun

I went to PTC Sydney one session am now squatting with better form, deeper and have more confidence to squat. Also dead lifting correctly. Was worth the cash that I spent.

Not taking the piss, I have never really thought about it also to add some weight to the PWO argument, I have only ever had a couple of good workouts with them. I really need to sort my diet and workout properly and put some more effort into it.

I have the worst diet imaginable. Maybe it is why I always feel flat, wake up in the morning tired and what not. Never really considered diet to play a large roll on energy levels, obviously some but not large. I know when i was eating and drinking a lot last year I barely noticed any strength gains

i can drink a pre workout and go to sleep 10 minutes later. really depends on the person and their tolerance to caffeine

well done Leesh

if you have a hard table or something, sit on it with ur legs hanging over the side, put a cricket ball or a golf ball under your hammys and basically do the same movements as the foam roller. hurts a lot more, but helps relieve some pressure.

shit cant believe i forgot dips, hmm dips or dip machine the second set of chins is to compliment the first (because i suck donkey at chins) also more to focus on the gun show, least thats my logical way of thinking....

society is what society is. since being on 5 x 5 my lifts have certainly increased, but my physique has become a lot more sloppy then it was. This is with no change to diet or other habits. I think this routine isnt intense enough, especially for someone who doesnt consider themself to be strong to begin with and require large breaks between sets. thinking I might change it Edit* Have been thinking something simple, full body 3 times a week. Focusing on strength, cardiovascular health and obviously looks. Wide grip chin ups 3 x to failure Squats 3 x 10 Bench 3 x 10 Cable Seated Row 3 x 10 Military Press 3 x 10 SLDL 3 x 10 Under grip chin ups? 3 x to failure Rest is a maximum of 2 minutes per set. verdict?

there are a few companies out that provide vegetarian protein powders, forget their names but they say there is absolutely no animal produce in them. they were at the sydney gym expo this year.

how the bejebus do you squat with one foot behind the other? I train alone these days, doing 5 x 5, benching more now by myself then I was with a spotter.

ahh thats right the KB circuit

never deadlifted before and pulls out a 230kg?