Jump to content
SAU Community

Recommended Posts

Woah, I thought my diet was a pain in the ass to upkeep.

Girls I don't plan on kissing again ;)

Birds, you sir are the initial reason I stepped up my game.

You continue to provide solid motivation to this day. I commend you my fellow man.

alright you lot...

what's your best time at 300m Rower??

Are we using the same rowing machine guys? I swear to god I could smash 300m in under 3 minutes, but I never use the rower so there's a VERY good chance I'm misleading myself.

Markos, it would depend on his level of activity and conditioning obviously (not to mention body type and figures), so how much would you recommend then?

While 210g may be too much for him, it doesn't mean it would apply to all of your lifters.

For example I'm 87kg, lifting 5 times per week. If I consume 210g that's 2.4gr/kg/bw which is a pretty damn solid intake and my body sure wouldn't effectively use more unless I started training twice a day.

hrms.. I consume nearly that much program a day too, but told that's not enough

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

I started on 5/3/1in march and love it, after 5 months from no weight training of any serious nature,

Learning squat, military and dead lifts from scratch using ripptoes techniques, and lost 10kg weight, factor in adding muscle mass, that's a fair bit of fat.

BP 1.69

DL 2.46

MP 1.05

SQ 1.97

I'd recommend 5/3/1 to anyone that wants to progress easily. I was stuck at 1.08 on bench before starting also.

Edited by jangles

Is that a 1rm?

Yes. Tried for 120, but could only get it half way back up...stayed there for 10 seconds before I called the spotter haha. I'm very non-linear on bench - in the same session I could push out 2 x 110 or 7-8 x 100. I just get to a weight where the muscles say "that's enough" and you can't cheat your way into another rep on bench...or conjure more strength from other muscles...

Yes. Tried for 120, but could only get it half way back up...stayed there for 10 seconds before I called the spotter haha. I'm very non-linear on bench - in the same session I could push out 2 x 110 or 7-8 x 100. I just get to a weight where the muscles say "that's enough" and you can't cheat your way into another rep on bench...or conjure more strength from other muscles...

That would of been a long 10seconds!

Have you considered reverse pyramid style training?

That's funny cause I wasn't sure how to write it :P

It's a "nope I haven't considered that type of training", but feel free to suggest, elaborate and enlighten.

Birds, you sir are the initial reason I stepped up my game.

You continue to provide solid motivation to this day. I commend you my fellow man.

Awesome compliment! How has it been going for you anyway? Feel free to PM :)

hahaha no worries mate it's the truth :)

In preparation for an 11 night pacific islands cruise I've got Tuesday week, I cleaned the shit out of my diet and have cut back a bit. Dropped a little over 2kg now sitting on 75.5kg. I've done a 140kg deadlift for 1 rep just to see if I still had it in me, and it was f**king easy days! Sure I could pump 2x bodyweight no worries, but no point just now. Otherwise I'm still gaining strength while dropping fat, which according to Markos doesn't make sense :P very slow gains though, very slow. Getting pretty cut, so happy at the moment. I'll provide a proper update with pics in my thread next weekend ;)

That's funny cause I wasn't sure how to write it :P

It's a "nope I haven't considered that type of training", but feel free to suggest, elaborate and enlighten.

basically you warm up to 60-80% of your top set,

Have a 3-5min rest, whatever suits,

Then punch out your top set using all your energy, recover.

Reduce weight 10-15%, do two more reps than last set. Rest

Reduce weight 10-15%, do two more reps than last set.

allows you to get your max out whilst in a deficit.

I've done this, overlaying 5/3/1. Works a treat for me.

Edited by jangles

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now



  • Latest Posts

    • It is a kunfine Android screen . Does anyone know the wirering diagram of the fuga ??
    • just an update to this, poor man pays twice  Tried sanding down the pulleys but it didnt do the trick. Chucked another second hand alternator in the na car which I got for free off my mate and its fixed the squelling. Must have been unlucky with the bearings.    As for my turbo car, I managed to pick up a cwc rb alternator conversion bracket + LS alternator for 250 off marketplace, looked to be in really good nick. Installed it , started the car and its not charging the battery.... ( Im not good with auto elec stuff so im not sure if this was all I needed to do but I verified such by using a multimeter on the battery when the engine was running and I was only getting 12.2v )   I had to modify the earth strap for the new LS alternator , factory earth strap was a 10mm bolt which did not fit the bolt on the LS alternator which was double the size so I cut it off , went to repco bought some ring terminals that fit, crimped it onto the old earth strap and bolted it up to the alternator , started the car and same issue. Ran like shit and was reading 12.2 at the battery.  For a "plug and play" advertised kit thats not very plug and play but alas.  My question is , am I missing something ? Ive been reading that some people recommend upgrading the stock 80 amp alternator fuse to a 140 amp but I dont see how that would stop the alternator charging especially at idle not under load.  Regardless ive pulled it out and am going to get it bench tested by an auto elec tomorrow but it would be handy to know if ive missed something silly or have done something wrong.   
    • My wild guess is that you have popped off an intake pipe....check all of the hoses between the turbo and the throttle for splits or loose clamps.
    • Awesome, thanks for sharing!
    • To provide more specific help, more information is needed. What Android screen? What is its wiring diagram? Does the car's wiring have power at any required BAT and ACC wires, and is the loom's earth good?
×
×
  • Create New...