Gym And Supplement Discussion

[markos]

PTC Gold Coast opening before Christmas, happy to announce

[TTT]

say what now?

who's the owner? or is Gold Coast BB becoming PTC?

[Nee-san]

And not a single squat was done that day.

[markos]

Thomas Lilley, had the WR bench Junior 90kg class..........till Max took it at Worlds

[Nee-san]

[Dani Boi]

Need some advice. Been running starting strength for ~6 months and I want to switch up.

Gone from 5'8 65.3kg to 73.5kg

Lifts

Squat 3x5 - 100kg

Deadlift 1x5 - 130kg

Bench 3x5 - 77.5kg

Was thinking of switching to http://forum.bodybui...=4195843&page=1

The only thing I don't like about it is it doesn't use conventional deadlifts.

Edited October 10, 2012 by Dani Boi

[Cosa]

What are your goals?

You can always modify the program to include regular deads

[TTT]

Need some advice. Been running starting strength for ~6 months and I want to switch up.

Gone from 5'8 65.3kg to 73.5kg

Lifts

Squat 3x5 - 100kg

Deadlift 1x5 - 130kg

Bench 3x5 - 77.5kg

Was thinking of switching to http://forum.bodybui...=4195843&page=1

The only thing I don't like about it is it doesn't use conventional deadlifts.

You've been doing SS so I assume strength is what you are after.

here is something that's been posted before.... I'm sure you can work out who it's from

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.

I posted this up on another forum a year ago. The pissweak pencil neck poindexters all pointed out that it was biased against skinny guys. Crap. If your skinny, eat something. At the time Max weighed 60kg and wasnt remotely close to any of those lifts.

One year later he only has the bench to go, he is only a handful of kg's away. That sounds about right. If you train correctly, you should be able to achieve these goals in a year, regardless of bodyweight. Not many on here lighter than Max was, so no complaints.

The record for achieving all these lifts at PTC from complete beginner was Vocy, he did it in under 3 months from never touching a weight, he weighed 100kg. Benny did it in roughly the same, around 10 weeks.

Now, if your a beginner, here is what you need to do, for between 3-12 months.

Squat 3 x 10

Bench press 3 x 8

Bent row 3 x 8

Military press 3 x 8

SLDL 3 x 8

BB curl 3 x 8

Do this 3 times a week. Progressively add weight.

If youve been training for longer than 12 months and cant make ALL those lifts, you've been kidding yourselves, wasting your time on rubbish.

If somebody gave you a pile of ****, and said it was free, would you keep it, simply cause its free? Of course not, you have no use for it.

Just because something is free doesnt mean its useful.

Edited October 10, 2012 by TTT

[Mitcho_7]

Markos is a straight shooter!

When it's says if you can bench 100kg, squat 140kg and dead 180kg is that 1rm or the 3 sets of 8?

I really hope it's the 1rm otherwise I got a long way to go...

Edited October 10, 2012 by Mitcho_7

[NickR33]

lol 1rm

[Dani Boi]

What are your goals?

You can always modify the program to include regular deads

Originally my goals were just to be lean with some size but times have changed now. It's more rewarding for me seeing the numbers go up on the bar than to look pretty in the mirror lol. I still would like to stay around 12% bf though.

You've been doing SS so I assume strength is what you are after.

here is something that's been posted before.... I'm sure you can work out who it's from

I originally did SS because it was a highly recommended program on bb.com for putting on mass all over and well it's done that and I actually enjoyed it, highlight of my day lol. I still want to center my training around the big 3 but change up the rep scheme a bit so I'll do what markos has written there. I'm assuming the SLDL will help put the numbers on conventional deadlifting even if I'm not doing them? Got any good instructional vids of SLDL, never done them before?

[TTT]

youtube will have plenty.

Stiff legged deadlift is performed with the legs stiff...

you have a slight bend in the knee so that they are not locked, and keep your back tight.

lower the bar as far down as you can go without losing tightness in the back and without bending the knees any more.

if you are like 99% of the population, you won't have the flexibility in your hamstrings and butt to get the weights to the floor without your form breaking down.

it's not like conventional deads where you return the bar back to the floor.

it is a continuous set without a deadstop at the bottom.

or stick to your normal deadlifts if you want.

question. if you enjoy SS and have not been stuck on a weight, why are you changing?

have you been eating and drinking milk as per SS suggestions?

[Cosa]

5/3/1 is also a good strength program.

From my understanding you can do SS for ever really, deload and start again.

Just remember that this stuff take years of consistency and dedication so stick to it and don't let a plateau discourage you.

[TTT]

Cosa - have you tried it or just passing on what you've heard?

[Cosa]

I gave it a shot (5/3/1) little while back, was tough but I gained some good strength from it.

Haven't tried SS but I use a lot of rippetoes videos and articles regarding form for my training. His deadlift and squat tips are always good and I recommend any newbies I meet to watch/read them.

I train in more of a bodybuilder style, but i think my size/strength ratio is pretty good.

Stats: 179cm, 87kg, 24 years old

Deads - 180kg - 1x8,1x7,1x6

Squat - 140kg - 2x8, 1x6

Bench - 100kg - 3x8

Military press - 55kg- 3x8 (so hard to get strong at this!)

[TTT]

Military press - 55kg- 3x8 (so hard to get strong at this!)

lol.. so true...

[Dani Boi]

or stick to your normal deadlifts if you want.

question. if you enjoy SS and have not been stuck on a weight, why are you changing?

have you been eating and drinking milk as per SS suggestions?

Wouldn't deadlifting and squatting 3xper week be a bit much?

For me to progress on any lifts on SS it takes me the third attempt to do it, so 2 weeks to increase 2.5kg on squat, 1.25kg on bench, and 2.5kg on DL. Seem a bit slow considering my current experience or is this what I should be progressing at? I don't follow GOMAD but I do eat 3500 calories a day which gives me an average of a little over 1kg a month and as I said before I would like to stay around 12%bf.

If you think I should just stay on SS then I will do that, I just wanted to change because I wanted to see if another routine would yield me more strength/size gains.

[-FIGJAM-]

found my own answer via using common sense.........

Edited October 10, 2012 by -FIGJAM-

[TTT]

I'm sure that there are ways to stay at similar fat % and gain strength and size, but it just seems silly to me.

it's like wanting to run a faster 1/4 time but saying I want to keep the prius.

you're not going to get much stronger or bigger if your focus is on your abs.

I'm not saying blow out to be a lard arse... just saying do and eat what is required to get to at least the Novice level and then decide which way you want to go.

I did a deadlift comp on the weekend and a 56kg girl deadlifting 145kg

You are 73kg and doing 1 set of 5 at 130kg

Totaly up to you what you do, but don't expect any gains when trying to maintain a body fat %.

Squat and deadlift 3 times a week is not too much work.

especially if you eat enough.

Figjam - porbably because it's hard to pack 70g of powder in to a fishoil size pill.

not the same thing but you can buy BCAA tablets.

[Cosa]

Wouldn't deadlifting and squatting 3xper week be a bit much? For me to progress on any lifts on SS it takes me the third attempt to do it, so 2 weeks to increase 2.5kg on squat, 1.25kg on bench, and 2.5kg on DL. Seem a bit slow considering my current experience or is this what I should be progressing at? I don't follow GOMAD but I do eat 3500 calories a day which gives me an average of a little over 1kg a month and as I said before I would like to stay around 12%bf. If you think I should just stay on SS then I will do that, I just wanted to change because I wanted to see if another routine would yield me more strength/size gains.

It never hurts to try something new, all programs work some may suite you better than others and you can only find out if you give them a go

serious question, why isnt there protein pills?

I'm speculating here but I think the actual molecule size of protein is too big to actually get any benefits from making pills.

An average size pill wouldn't contain much protein so its just not worth it really