Gym And Supplement Discussion

[TTT]

Go to thailand.

buy what you need over the counter.

.

.

profit?

I just watched Bigger, Faster, Stronger after having downloaded it like 3 years ago.

great doco..

anyone that hasn't seen it should get it

[TM7GTR]

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.

[Dani Boi]

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.

[TTT]

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.

[NickR33]

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

[TTT]

How's the diet going fatty?

[Mitcho_7]

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?

[TM7GTR]

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

[Mitcho_7]

Those figures are for 5 reps

100kg x 5 on bench is a solid lift IMO.

Where are your lifts at at the moment?

[NickR33]

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

[NickR33]

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

[TTT]

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...

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.

[TM7GTR]

100kg x 5 on bench is a solid lift IMO.

Where are your lifts at at the moment?

Bench - 80

Full ROM Squat - 85

Dead - 120

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

[NickR33]

those numbers will shoot up pretty quickly if your consistent

[Mitcho_7]

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!

[Nee-san]

http://www.youtube.com/watch?v=c6JxbeY2wRE&feature=related

[SRS13]

[Dani Boi]

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.

[darksky34]

One of the PTs at my gym advertises "spot-reduction fat loss" = instant credibility fail

[TTT]

Maybe he has his own Lipo machine.