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08-28-2013, 01:25 PM
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#27576 | | I *heart* Revscene.net very Muchie
Join Date: Dec 2007 Location: vancouver
Posts: 3,550
Thanked 4,012 Times in 988 Posts
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I lost it at that phil heath quote, "we can do what 99% of people cant do, lose fat and gain muscle at the same time" NO SHIT WHEN YOUR ON 1000MGS OF TREN-ACE A WEEK AND GH...LOL
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08-28-2013, 10:17 PM
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#27577 | | Ricer Mod
Join Date: Mar 2005 Location: Smithers
Posts: 7,008
Thanked 5,276 Times in 1,501 Posts
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Couple of PR's today. I've never been a big bencher but today started with incline 5 sets culminating in a 2 plate x 6 set. Then I went flat bench and did 225x10 for 2 sets followed by a 275x4!
Pretty stoked.
Berz out. Posted via RS Mobile | |
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08-28-2013, 11:10 PM
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#27578 | | Banned By Establishment
Join Date: Jul 2008 Location: Infiniti
Posts: 2,457
Thanked 2,121 Times in 669 Posts
Failed 850 Times in 230 Posts
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Been neglecting dead lifts for months..
Tried it today and did
1 plate x 13,
2 plates x 12,
3 plates x 9,
4 plates x 2.5 (I tried)
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08-29-2013, 08:37 AM
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#27579 | | RS Veteran
Join Date: Nov 2001 Location: An Island
Posts: 14,400
Thanked 5,024 Times in 1,083 Posts
Failed 4 Times in 4 Posts
| Quote:
Originally Posted by Sid Vicious  IMO 5/3/1 is too lil volume/work if you're just purely working out. its great for athletes who need to do more sport specific training
you can still progress on it and put up big #s...but might as well go balls to the walls :P | I agree it seems like it will be a very quick workout with just 1 main lift and 2 accessory. I am planning to add a lot more accessory because I am used to more volume. Can you suggest some routines to look at?
Did DL last night as well but no where near as impressive
135x8
225x8
275x5
315x5
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08-29-2013, 10:05 AM
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#27580 | | I contribute to threads in the offtopic forum
Join Date: Apr 2007 Location: n zone
Posts: 2,660
Thanked 1,910 Times in 606 Posts
Failed 325 Times in 112 Posts
| Quote:
Originally Posted by AME_VIP I agree it seems like it will be a very quick workout with just 1 main lift and 2 accessory. I am planning to add a lot more accessory because I am used to more volume. Can you suggest some routines to look at?
Did DL last night as well but no where near as impressive
135x8
225x8
275x5
315x5 | hmm, if you have the time/effort you could always train every day olympic style. here's a good basic article to get you started How To: High Frequency and Intensity Training for Powerlifting
some other higher intensity and volume programs that are pretty much guaranteed to make you a beast
- sheikos (3 day split, but the workouts take a looong time)
- hepburn method (pretty crazy, only two lifts per workout but a good mix of hypertrophy and strength work)
- smolov jr (you can run this for squat or bench, a good program cause you can run it over and over ad nauseum.)
IMO i would not squat less than 3x a week
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08-29-2013, 08:50 PM
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#27581 | | I Will not Admit my Addiction to RS
Join Date: Feb 2012 Location: richmond
Posts: 520
Thanked 211 Times in 122 Posts
Failed 6 Times in 4 Posts
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when running a program like smolov jr, how do you incorporate your other lifts?
For example if i'm running smolov jr for bench and squats, do I do them both in one day? And during the smolov days am I supposed to add any other lifts like OHP?
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08-29-2013, 10:13 PM
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#27582 | | My homepage has been set to RS
Join Date: Jun 2008 Location: Nowhere
Posts: 2,294
Thanked 848 Times in 392 Posts
Failed 59 Times in 28 Posts
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Originally Posted by strykn I lost it at that phil heath quote, "we can do what 99% of people cant do, lose fat and gain muscle at the same time" NO SHIT WHEN YOUR ON 1000MGS OF TREN-ACE A WEEK AND GH...LOL | Lost it as well.
All that winning has gone to his head.
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08-30-2013, 12:56 AM
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#27583 | | RS.net, where our google ads make absolutely no sense!
Join Date: Jun 2005 Location: Vancouver
Posts: 937
Thanked 268 Times in 93 Posts
Failed 3 Times in 2 Posts
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Originally Posted by alwayslive when running a program like smolov jr, how do you incorporate your other lifts?
For example if i'm running smolov jr for bench and squats, do I do them both in one day? And during the smolov days am I supposed to add any other lifts like OHP? | you can run both at the same time, it might to a bit too much for some but its doable. i m currently running smolov again and i did smolov base, and during the two deload weeks and the first week of intense phase i ran the bench phase, however i stopped after week 2 due to wrist pain.
If you decide to run both at the same time, you'll prob do them both at the same day, some like doing bench then squat but i personally like squatting then bench cause my body feels alot looser.
All your lifts takes a back seat. You dont want to do anything to hinder your next workout. Since you're benching 4 times a week, there is really no need to add any more pressing. I would throw in 1 or 2 light back exercises and post. delt work after every workout.
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08-30-2013, 09:06 AM
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#27584 | | I contribute to threads in the offtopic forum
Join Date: Apr 2007 Location: n zone
Posts: 2,660
Thanked 1,910 Times in 606 Posts
Failed 325 Times in 112 Posts
| Quote:
Originally Posted by alwayslive when running a program like smolov jr, how do you incorporate your other lifts?
For example if i'm running smolov jr for bench and squats, do I do them both in one day? And during the smolov days am I supposed to add any other lifts like OHP? | i just rotated between benching and ohp. some weeks id bench 2x a week + ohp 2x, the other i did 3x + 1x, etc etc. really depends on what you wanna focus on
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08-30-2013, 11:14 AM
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#27585 | | I LOVE SQWAT
Join Date: Apr 2001 Location: Richmond
Posts: 1,257
Thanked 660 Times in 219 Posts
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Smolov jr for bench and squat sounds like fun. Think that will be my new routine starting today. Winging it for the past few months hasn't been going very well lol.
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08-30-2013, 11:17 AM
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#27586 | | RS.net, where our google ads make absolutely no sense!
Join Date: Jun 2005 Location: Vancouver
Posts: 937
Thanked 268 Times in 93 Posts
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looking to see big numbers from you redsir!
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08-30-2013, 06:20 PM
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#27587 | | OMGWTFBBQ is a common word I say everyday
Join Date: Jun 2006 Location: richmond Lah!
Posts: 5,459
Thanked 474 Times in 224 Posts
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I feel that when your on a PHAT style training, you get the best of both worlds. Power days and hypertrophy days.
Posted via RS Mobile | |
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08-30-2013, 09:09 PM
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#27588 | | RS Operative (G)
Join Date: Oct 2007 Location: GYM
Posts: 12,641
Thanked 4,567 Times in 1,530 Posts
Failed 406 Times in 127 Posts
| Quote:
Originally Posted by strykn I lost it at that phil heath quote, "we can do what 99% of people cant do, lose fat and gain muscle at the same time" NO SHIT WHEN YOUR ON 1000MGS OF TREN-ACE A WEEK AND GH...LOL | do there doses 
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08-30-2013, 11:33 PM
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#27589 | | Treasure Chest MOD
Join Date: Nov 2009 Location: Vancouver
Posts: 2,951
Thanked 1,602 Times in 704 Posts
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Been doing alot of standing dumbbell shoulder press lately and they're awesome. I feel like Less upper chest is involved and more delt is engaged
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08-30-2013, 11:51 PM
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#27590 | | RS Operative (G)
Join Date: Oct 2007 Location: GYM
Posts: 12,641
Thanked 4,567 Times in 1,530 Posts
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^^^^ yep i also like to look up at the ceiling when i do it not to sure why but activates my delts more
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08-31-2013, 02:08 AM
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#27591 | | I contribute to threads in the offtopic forum
Join Date: Apr 2010 Location: Home
Posts: 2,988
Thanked 2,051 Times in 676 Posts
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I gave up on the seated dumbbell shoulder press completely. Back arches too easily when going heavy with little delt activation.
Standing barbell press is my favourite.
185x2 on a good day; hopefully I can hit 205 by November.
On a side note, elbows been feeling great (was out on bench for almost 2 months), and hit a PR of 110x6 dumbbells (not to failure either) on a slight incline press.
Summer is also over, therefore I can focus on bulking again. Expecting big things for myself in the next couple of months.
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08-31-2013, 08:05 PM
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#27592 | | Ricer Mod
Join Date: Mar 2005 Location: Smithers
Posts: 7,008
Thanked 5,276 Times in 1,501 Posts
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Yup. No seated DB for me either. I do seated BB repping 185lbs.
Berz out.
Posted via RS Mobile | |
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08-31-2013, 10:54 PM
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#27593 | | RS Operative (G)
Join Date: Oct 2007 Location: GYM
Posts: 12,641
Thanked 4,567 Times in 1,530 Posts
Failed 406 Times in 127 Posts
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major nose bleed on last set of squats today it hit the mirror haha so sickkkkkk
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09-01-2013, 10:23 AM
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#27594 | | RS.net, helping ugly ppl have sex since 2001
Join Date: Feb 2002 Location: Vancouver
Posts: 8,348
Thanked 3,990 Times in 1,540 Posts
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^^^ Hah. Always thought that would happen to me.
Standing DB press only for me these days. Amazing how much your back arches while sitting.
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Crush - 1971 Datsun 240z - Build Thread
The Daily - Rav4 V6 - “Goldilocks”
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09-01-2013, 03:53 PM
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#27595 | | フルコンボ
Join Date: May 2004 Location: YVR
Posts: 5,214
Thanked 3,998 Times in 596 Posts
Failed 23 Times in 8 Posts
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Nothing compared to you guys but im happy with some progress.   | |
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09-01-2013, 10:03 PM
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#27596 | | I *Fwap* *Fwap* *Fwap* to RS
Join Date: Sep 2011 Location: Surrey
Posts: 1,526
Thanked 903 Times in 320 Posts
Failed 148 Times in 30 Posts
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Anyone competing in the next powerlifting meet coming November 2?
In the process of filling in the membership and application forms right now.
What qualifies for being unequipped?
Also, links for the suit and other gear i might need?
Thanks in advance!
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09-01-2013, 11:00 PM
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#27597 | | Proud to be called a RS Regular!
Join Date: Oct 2011 Location: home
Posts: 139
Thanked 89 Times in 31 Posts
Failed 3 Times in 3 Posts
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Moved and probably won't be working out in a gym for a month or so. Goodbye sweet gains
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09-02-2013, 09:39 AM
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#27598 | | Treasure Chest MOD
Join Date: Nov 2009 Location: Vancouver
Posts: 2,951
Thanked 1,602 Times in 704 Posts
Failed 126 Times in 51 Posts
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Originally Posted by RCubed Nothing compared to you guys but im happy with some progress. | back development is coming along man, keep it up.. you will thank yourself for it later down the road when you have a strong and built back, other exercises will seem so much easier Quote:
Originally Posted by Phozy Anyone competing in the next powerlifting meet coming November 2?
In the process of filling in the membership and application forms right now.
What qualifies for being unequipped?
Also, links for the suit and other gear i might need?
Thanks in advance! | unequipped aka classic includes shoes, singlet, underwear (non-compression), regular cotton t-shirt, wrist wraps, and knee-high socks for deadlifting.
which weight class you wanting to compete in?
__________________ BNWT Arcteryx Beta SL Hybrid Jacket Size Medium There are no principles, there are only events. There is no good and bad, there are only circumstances. The superior espouses events and circumstances in order to guide them. | |
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09-02-2013, 10:26 AM
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#27599 | | I *Fwap* *Fwap* *Fwap* to RS
Join Date: Sep 2011 Location: Surrey
Posts: 1,526
Thanked 903 Times in 320 Posts
Failed 148 Times in 30 Posts
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Thanks instant!
74 kg, sitting at 150 right now and I'd rather be on the safe side then not make the 66kg weight class.
Lifts currently 335 for deadlift, 335 squat and 185 bench. Getting good progress in terms of size lately.
Posted via RS Mobile | |
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09-02-2013, 10:37 AM
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#27600 | | My homepage has been set to RS
Join Date: Feb 2012 Location: Vancouver
Posts: 2,122
Thanked 2,848 Times in 596 Posts
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man i want to compete but i've been going to the gym like once a week since the start of summer and diets not in check
gotta start going back
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