markos

lol

Just saying........

For her legs to get bigger, she'll have to eat more. For her legs to be more "f**k I hate that word" she'll have to get lighter and eat less Wonder why she's stuck? Exercises are fine

Dan, please take this the right way, as its meant to help you. STOP f**king mentioning powerlifting. We get it, youre not very strong, you dont want to be a powerlifter, either do 80% of my clients, you have this notion I only train powerlifters. Anyone that squats less than 140kg or deadlifts less than 160kg should NOT be buying supplements. You have much, much bigger issues to deal with. Now, if you want to say do any of your lifters take protein, then you better be doing everything else they do as well. This is the main reason lifters in commercial gyms make very, very little progress in size and strength. They look at a pro bodybuilder or elite powerlifter and try and emulate them. Hers a clue, emulate what they were doing when they were at your level, not now. Dan, squat 270kg and drink all the protein powder you want, nobody is going to say shit, but squatting 80kg, please. What am I going to say to Max, dont drink it? He's pretty much got it sussed now. He just broke the 90kg junior class total WR. Was he using protein powder when he was squatting 80kg, hell no. In fact, he started around 2010 (170kg squat), after his first ever meet, just before going to Worlds. Food is the key to progress, not supplements. Far too many major in the minor shit. This post is about progress, not powerlifting

Agreed. Here is how hard he worked First vid is his first ever comp Next vid is his latest 3 years apart. He added 17kg bodyweight and 75kg bar weight

They all drink protein drinks at the gym, while their meal is heating in the microwave. My top lifters bring meals to the gym and stick it in our fridge. Remember Max, Jack and Martin are sponsored, get them free, Zoran, who squatted 260 benched 160 and deadlifted 285kg doesnt take protein ever, zero supps Anyone that is at the pointy end of their sport and does EVERYTHING correctly can add supps Answer honestly, is that you (referring to everyone) I bet most on here were taking supps before they were squatting and deadlifting I dont stock protein at PTC, but I can get it for anyone that asks, I tell everyone the same thing, eat steak and eggs. Including Max. Interestingly, Max doesnt count any liquid protein or calories as part of his intake, only what he eats

There is no short cut to any place worthwhile

Whats wrong with steak, chicken,fish and eggs ? I find it amusing that you "healthy" guys try not to buy any packaged carbs or fats, preferring to buy fresh, but dont think twice about buying manufactured pre packed protein If the Russians are doing it, we probably should too - steak and potatoes

One of my lifters

Birds, you make out that your the only lifter that squats deep, do you honestly believe that? Now in regards to squatting to get bigger legs............singles most sessions, really? Anyway, its very clear your happy with your training and weights, and that should be every lifters goal, so power to you mate, keep going.

Like Birds said, gloves hamper grip, not enhance it

PLEASE come for 1 session, PLEASE

Technique work to start with. No rush to heavy weights, plenty of time.

Met Charlie Jeppe from the forum today, she came in and joined up, lovely girl

He benches 305kg@105kg, equipped, insane pressing strength. Not sure what his best raw bench is

Nick, your next comp is the GPC Big Bench on Sunday the 4th of August at PTC Powerlifting Its a bench only event, raw and equipped, National single lift records can be broken I have around 20 so far entered, this will be huge

BIG difference between 83kg and 74kg lol Colin Webb totalled 672.5kg in the 83kg class in Russia for PA

Colin Chan? 74kg class, totalled 540kg, nice, finished 7th at Worlds in Russia for PA

Where did he compete for Australia? Those numbers dont seem very impressive at all in regards to competing FOR Australia. I have an 82kg lifter who competed at Nationals 2 weeks ago, still a Junior at 20yo, so same weight and age group as your mate, and Asian Martin squatted 245kg, benched 160kg and deadlifted 282.5kg, total was 687.5kg, a GPC Junior WR Thats 147.5kg more than your mate. Your mates total would have got him 9th place at Nationals in the 82.5kg class

Most outside my gym find this confusing. In a gym, you get strong In the kitchen, you get bigger or leaner. So when you go to the gym, train to get stronger, not pump up, or seat, make progress, then when you go home, eat depending on your goals. If you are overweight, limit man made carbs, if you are skinny, eat a double quarter on the way home. If you try and get bigger and stronger while trying to get leaner at the same time, spend time at the pool practicing to tread water. If the biggest athletes in the world, bodybuilders, bulk up in the off season to come back bigger, what makes a less genetically gifted lifter think he can get bigger and leaner at the same time? Now I always use family, Max, Nina and Jesse as examples simply because I can account for their behaviour 24/7, thats the sole reason. Max eats non stop, I mean that. In 2014 he will be competing in the 100kg class, he started at 51kg, same height, 173cm, give or take 1-2cm. He has a tiny waist, abs, veins, still lean, but quite large everywhere else. You have to eat a lot to get bigger. Now Jesse was going along well before he started full time work, up to 71kg, now only 67kg. Only his diet changed, he couldnt eat as often at work. He is working this out currently and will lift in the 75's next year. So diet is critical to your progress. Supplements, I see lots of you take them. Max is fully sponsored by Next Generation Supplements, comp fees, membership fees, travel money, all the sups he wants, every month. All he gets is whey protein, Glutamine, BCAA, ZMA. He can have anything, creatine, pre workout etc. He has the BCAA's and Glutamine in his shakes to "boost" them, ZMA at night. He eats 7-8 times a day. By 11am he has his 3rd meal for the day. The guys that make the best progress here eat the most. A while back I posted transformation pics of Dan America, went from 100kg to 84kg, absolutely shredded, 6.8% body fat, but oh so weak. Bench was 135kg, dead was 237.5kg, squat was 190kg, terrible, terrible numbers, but he was shredded. Decided to train with Max at PTC, even though he owns his own gym in Dandenong. At Nats he weighed 120kg, squatted 265kg, benched 160kg (reverse grip, torn pec) and deadlifted 275kg. He actually stood up with 272.5kg squat but stumbled at the top and got red lighted. Before his pec tear he benched 170kg in the gym. He is ENORMOUS. And strong, finally. This boy can eat, I mean seriously eat. Thats how important food is.

I have a whole thread on ProRaw in regards to PTC Method, I'll have a crack at explaining here. First off, whenever we get a new client who we think is not very strong, we have them do our beginners routine. The length of time we leave them on this varies. For instance, Jack started on this June 2010, by November 2010 he was on PPP, 2 weeks ago he squatted 310kg, benched 200kg and deadlifted 310kg. He has been doing PTC Method for his last 2 training cycles. So beginners workout is Squats 1 x 20 Bench 3 x 7 Bent row 3 x 7 Military press 3 x 7 SLDL 2 x 15 Reads easy, one of the toughest programs you can do, its performed 3 x week. Each session you do one of the "mores", more weight, more reps or more sets. EVERY session must be progressive. Next step is 5 x 5, agsin 3 x week After you have attained some reasonable strength we put them on PPP. This can last indefinitely for the average guy. Finally we introduce them to PTC Method. To do this you must be squatting 4 plates at least, the other lifts dont matter, anyone that can squat 180kg has paid there dues. Jesse is our lightest lifter and he squatted 180kg@67kg, bodyweight is not an excuse. We pick a meet and 11 weeks out we start. Squat Week 1 - 3 x 10 @ 50% Week 2 - 3 x 10 @ 55% Week 3 - 3 x 8 @ 60% Week 4 - 3 x 8 @ 65% Week 5 - 3 x 5 @ 75% - add knee wraps Week 6 - 3 x 5 @ 80% Week 7 - 3 x 3 @ 85% Week 8 - 3 x 3 @ 90% Week 9 - 3 x 1 @ 95% Week 10 - 1 x 1 @ 100% For bench press and deadlift (and those that dont compete in wraps) Week 1 - 3 x 10 @ 55% Week 2 - 3 x 10 @ 60% Week 3 - 3 x 8 @ 65% Week 4 - 3 x 8 @ 70% Week 5 - 3 x 5 @ 75% Week 6 - 3 x 5 @ 80% Week 7 - 3 x 3 @ 85% Week 8 - 3 x 3 @ 90% Week 9 - 3 x 1 @ 95% Week 10 - 1 x 1 @ 100% Read more: http://www.prorawpowerlifting.proboards.com/thread/1778/ptc-method#ixzz2XNZZDBRL If you squatted 200kg at your last meet, we plan your numbers with 210kg as your 1RM We never use gym lifts as a measure, this program only works for competing lifters who have a solid base. I just want to warn people off who think they will progress on this right away. Now the key to this program is the assistance work we do. Its MUCH heavier than the work sets in the early weeks Here is a list of some of the assistance. Squats Pause squats* SSB squats High bar squats Cambered bar squats Lunges Front squats Leg press Leg extensions Bench Press Floor press* Close grip bench Super Shoulder saver bar Dips Tricep pressdowns Military press DB press Incline press DB incline press Deadlift Deficit deadlifts* Block pulls Reverse Hypers Bent rows Chins Lat pulldowns Chest supported rows DB rows Shrugs * Essential Read more: http://www.prorawpowerlifting.proboards.com/thread/1778/ptc-method#ixzz2XNaPz6E9 Some clients do 4 x week, some 6 x week, a few 7 x week e.g. Max, Daniel, Zoran, Martin Here is the progress made by advanced lifters between 2 meets around 12-13 weeks apart. Max - 665kg....................700kg, went 9/9 Zoran - 687.5kg...............705kg Jesse - 450kg...................472.5kg Daniel - 620kg.................700kg Stelian - 545kg................600kg Ross - 490kg...................545kg Conor - 570kg.................605kg Kris - 510kg.....................545kg Harry - 555kg...................622.5kg Bender - 410kg.................427.5kg Jack - 710kg.....................810kg The only 2 who didnt squat 200kg were Jesse and Bender, both 66kg. To demonstrate long term gains, Max added 100kg to his total in exactly 12 months Now back to beginners, you should be squatting 100kg x 20 before moving on to 5 x 5. Here is reality, very few ever do, and its no big deal, till they ask me 2 years later why they are so far behind others. History lesson. Max and Dim weighed around 67-70kg, raced to a 100kg bench, Dim beat Max by a week. A few years on, Dim has never stopped training here in all that time, over 4 years, Dim squats 150kg and Max benches 170kg. How the f**k does that happen? Dims best lifts are 150kg squat, 110kg bench, 200kg deadlift, Max's are 270kg squat, 170kg bench, 260 deadlift. In any commercial gym, Dim would be regarded as quite strong, only weighs 72kg. He is our weakest lifter. I commented the other day that Max's little brother gave Dim a 4 year head start and has flown past him on every lift, at a lighter bodyweight. PAY YOUR DUES I cant stress this enough. Funnily enough Dim says he wants to look better, not fussed about the weights. Max is around 6-7% leaner body fat % and 22kg heavier, same height. Hope this helps at least one lifter on here. Far too many say too me I wish I....................

Yes it is, but the girls do higher reps in training, for instance, Nina benched bodyweight, 60kg, for 17 reps, vid on Youtube. She also deadlifted 2 x bw for 10 reps, 120kg x 10, vid on Youtube. Common sense tells you the stronger your 1RM the stronger you'll be everywhere, thats what most dont comprehend. When Pierre was squatting 180kg@80kg, he squatted 60kg x 137 reps, vid on Youtube Sussy, Nina, Heidi and Rebecca squat over 2 x bw and Nina and Heidi went 2.5 x bw deadlift at Nats Now the process to achieving this is best done by increasing your 1RM, and the best way to do that is by linear progression, starting at 10's and working down to singles over the course of 10 weeks. I remember clearly Nina benching the plates for the first time, she was over the moon. Now that she benches 80kg, she can do 17 reps with them. So be aware, just because a PL only does singles in competition, he or she is very capable of heavy weights for high reps You also mention OHP. Now thats not a competition lift, but it doesnt mean we dont train it. At 60kg, Nina has STRICT pressed 52.5kg, thats 88% Max pressed 100kg@89kg, vid on Youtube This post is just to clarify that a stronger lifter is stronger everywhere, and the best way to get your rep strength up is to get your max strength up

Heidi just deadlifted 170kg@63kg at Nationals, Nina deadlifted 150kg@59kg