Jump to content
SAU Community

Recommended Posts

2.5kg every time you do that lift.

if you are squatting 3 times per week, it's 7.5kg increase that week.

Mon = 100, 100, 100

Wed = 102.5, 102.5, 102.5

Fri = 105, 105, 105

Mon = 107.5, 107.5, 107.5

and so on.

If you have smaller plates (I've got a pair of 0.5kg for example), then use those when shit gets hard.

and it will.

hence if you don't do GOMAD with this program, and stall on you rlifts and you ask a question on his forum you'll get YNDTFP (You're Not Doing The f**ken Program)

Cheers for the info. The gym I train at only has 1.25kg plates as the smallest unfortunately, so I'll see how I progress.

Not quite drinking a gallon a day, but easily hitting a litre a day, and that's fine for now until I plateau.

I'll be happy if I hit a 100kg bench, 120 full squat, and 140 dead by the end of summer. Aiming high for me personally.

2.5kg every time you do that lift.

if you are squatting 3 times per week, it's 7.5kg increase that week.

Mon = 100, 100, 100

Wed = 102.5, 102.5, 102.5

Fri = 105, 105, 105

Mon = 107.5, 107.5, 107.5

and so on.

If you have smaller plates (I've got a pair of 0.5kg for example), then use those when shit gets hard.

and it will.

hence if you don't do GOMAD with this program, and stall on you rlifts and you ask a question on his forum you'll get YNDTFP (You're Not Doing The f**ken Program)

This is right. You're going to need smaller plates as you will struggle to keep adding 2.5kg each time, deadlift should be able to do 2.5kg each time though.

If you can't get the 3x5 for a particular lift for 3 consecutive workouts you need to reset the weight (from memory 10%) then work your way back up. As a general guide, people say if you stall and reset on the squat 3 times, it's time to move on but too me that is a big generalisation.

If you are stalling then it's a good idea to check diet and if you're getting enough sleep. You should also keep a pretty basic log of lifts etc.

another thing..

There was no info about what weight to start at..

So what I did was, I took about a week and did sets of 5 reps and kept increasing the weight till I could only get 4 reps.

Then went back about 5kg and started the program there.

2.5kg increase for deads and squat will be fine.

Bench and OHP and Power cleans will be a struggle alot sooner than SQ and DL.

Bench and OHP and Power cleans will be a struggle alot sooner than SQ and DL.

damn straight... this is what I'm focusing on now... OHP and cleans... been stuck on similar weight for far too long... mainly because I was doing them as assistance... hoping the OHP helps my bench and the cleans help my deadlift

Cheers for the info. The gym I train at only has 1.25kg plates as the smallest unfortunately, so I'll see how I progress.

I'll be happy if I hit a 100kg bench, 120 full squat, and 140 dead by the end of summer. Aiming high for me personally.

Maybe just buy yourself a few fractional plates or something to take with you? 0.5kg plates can be had pretty cheap

Are those 1rm lifts or for reps?

Nah, It's all good because I'm not doing this program for as long as some other guys would. Hopefully by the time I wrap it up I'll only just be in struggle town to increase weights.

Those figures are for 5 reps

How's the diet going fatty?

haha shit... I've just upped my carb intake as I was pretty flat

dropped a little over a kilo... if your in the right light, I'm flexing and I haven't had much carbs you can make out my top 4 abs... hardly shredded but starting to take shape... almost ready for teh festivals* lol

* just kidding, like I can be arsed going to festivals anymore

82.5kg is going to be a struggle... I'd have to eat super clean consistently and avoid any hypertrophy work... however all the programs for increased strength while maintaining the same weight are very hard on connective tissue so we'll see how it goes

I was down to 82-83 for a while last year when I was doing a circuit session every week... but then I started the powerlifting and taking a protein supp, it sort of shocked my body into adding muscle... now I'm 86-87kg

I guess I'll work on speed and technique for a while, leave the heavy stuff til January... I'm not going to kill myself or my progress trying to get under 82.5kg

yeah 82.5kg is looking unlikely for me too.

we'll stick to the 90s I think.

I'm about 86-87kg at the moment too.

If I'm in the right light, and in the right angle, and still wet fromt he shower, slightly turned with good posture, you can defintely make out that I'm balding... :D

GPC States is April 6th for QLD.

That will be my next comp.

18 weeks should be plenty of time to get back to in to benching slowly and hopefully better my 2012 Nats effort.

Bench - 80

Full ROM Squat - 85

Dead - 120

All 5 reps, all very average. Never properly trained for strength before.

I'll be interested to see how your lifts progress using the program. My lifts have stalled a bit with my current program and I have been toying with the idea of a strength program for a while to help get the on the move again.

If only Markos had a setup in Canberra!

I'll be interested to see how your lifts progress using the program. My lifts have stalled a bit with my current program and I have been toying with the idea of a strength program for a while to help get the on the move again.

If only Markos had a setup in Canberra!

6ish months 1rms

Squat - 50kg - 115kg

Bench 65kg - 90kg

Deadlift - 100kg - 145kg

Couldn't believe I could only do 50kg squat haha, Ah well got to start somewhere I suppose.

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

    • Nah, new members can't post pics until they reach a certain post count. If I get a chance I'll promote you to full member, if @Prank or someone else doesn't get there first.
    • Drilled the rubber out on a slow speed and it didn't catch much at all. Probably only half a dozen holes was enough to shred the rubber and it dropped off easily leaving the inner sleeve behind. Will tackle that later
    • I havent bought a manual cover for the dash yet and no cluster change, won't bother me too much, I just need to get that auto box gone, manual in! I miss my manual. 🤪. We started last weekend and managed to get the box out. Planning to start putting it in this weekend and then order a single piece tail. We were super careful to take time and not damage anything. It's my first time working under the car.  With my S15 mainly worked in the bay. This time, it was a headache because of three or four bolts only. They simply didnt want to leave thei homr and the one securing the tailshaft, another above the GB, and the one securing the lipstick was a shit. Mates mate, Davo caught fire 🤣, nearly opened his chest up with a grinder 🤦🏽‍♂️ and both mates nearly had a plate from the box land and slit their head open. Fun times. We all survived. Not the easiest working with limited access on jackstands. As I'm sure we can agree these are the memories which make us love our car. For all three of us, was an awesome weekend and Sunday 3.30am before tools down was a fantastic effort. I need to upload pics, but looks like it needs to be via Url now. We used to be able to just upload pics back in the day. It's been that long! 🤪 Im currently spraying rustoleum under body, not because it's rusted. It's super clean, but just so it's protected for the next 10 years. There was a few surface rust spots. Which pretty much wiped off with a 3M scourer.  Really impressed with how well the previous owner maintained it. Bank account went down so quick! Service, then GB - managed to get a spanking new 34 genuine box from Nissan. All the rest of the conversion parts from Kudos.  Went with a Nismo short shifter. New pedals and Exedy Clutch and FW. Ordered the Prp Rear Main Retainer kit which should arrive Friday and my first engine mod part just like I did with my S15 will be the Tomei Expreme Turbo Outlet. Already on order. It'll likely sleep next to me on a pillow during the coming months. 🥰 Last build was on my JET200GT profile and on SAU and Hardtuned I had documented the build. Planning to try to do that again. Brands feel scarce now. Wish we still had ARC and Apexi parts readily available. Exhaust - need some advice on this. I had an Apexi exhaust on the S15 and loved the tone. My mate had a HKS HP Silent on his 33 and suggested I go with that to avoid drone. I can't remember hearing an RB25DET running that so will likely need to wait for a meet or something to hear it.  Not after big power, just enjoy building it, and drivability with minimal negative attention.
    • Have a chat with Ben at Moore Performance or Jesse at JS Performance.
    • Thanks both. All good advice. Reminds me of drilling through stone wall for drainage pipe 😬 I'll let you know how I get on if I still have use of my hands afterwards 😅
×
×
  • Create New...