I'll add something....

https://fbcdn-sphotos-h-a.akamaihd.n...54841196_n.jpg

^
sexy face

^^ Dam I know your facebook now
Someone liked your picture and it popped up on my newsfeed
creeperlvl9000

Don't worry, I know who you are too. :troll:

Fuck ya'll are animals up in here.

we never said we were humans :troll:

been creating my own workout programs for a while. basically incorporating elements of most commonly accepted tenets of lifting weights.

basically every program should include
1. vanilla strength work
2. dynamic effort/speed work
3. hypertrophy
4. general fast twitch conditioning work such as sprints and plyos

the importance is weighted generally on your goals

i entirely agree, if you're missing out on any one of these components, then you're not fully maximizing your gains, especially for strength sports... Even if they are weighted differently, a bit of all 4 should be included in an effective program

Same here. Sucks. Super weak, coughing sore throat etc for a week. Finally went to clinic and I am bronchitus and ear infextion. Got antibiotics.
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see so many people complicating routines and shizz, i keep it simple:

1. Lift Heavy ass weight
2. Failure/volume on accessory exercises ( hypertrophy)

No need to focus so much on rep ranges, sets.. go by feel, destroy your muscles... some people need 12 reps, some people need 6! some can do it in 3 sets, some 5+ sets

and there u have my daily Broscience from brofessor strykN

Completed Smolov base mesocycle today. Felt amazing. I actually bumped the weight up by 10 pounds after 5 sets. Going to take 5 days off lifting completely with some stretching/foam rolling/muscle activation drills (especially the VMO) and then test my max squat and pull.

Going back to 5/3/1 on Monday March 4th...

managed to get a good lift sesh with lung infection

over head press : 165lbs 3x3
weighted pull ups : 65lbs + bw(202lbs) 3x3
close grip bench : 225 3x3
bicep curl : 115 3x3

then i attempted a new max bench and pulled off a 275 pounder. that put my max total in the 900s :joy:

previous max bench was 245. surprised i could do all this while being sick

vid or it didnt happen phaggot <3

Vids or it didn't happen :fuckthatshit:

Took me 2 consistent years of training to hit 275lb on the bench @ 160lbs :okay:
Going to quit now

how about ill post a vid when i hit 315 :troll:

that is pretty solid dude, i take any progress on bench with no joke.
moving up on bench is so hard its not like leg press where u can slap a 45 plate on a screammmmmmmmm and it will go up

Thanks man, in all seriousness, I am pretty proud of what I have accomplished since I first started.

I was 115-118lb, benching 80lb for like 4 reps when I first started.

Just depressing how some people can catch up within months of what took me years :okay:

But I can't complain, progress is still progress no matter the time frame

При�ед 250 кг без рук - YouTube

strong core

yeah man took me literally 1 year to hit 315, i was on and off with bench, but it took some nasty work to get there

hopefully i can hit 325+ soon

it's just so hard to fit in quality training into a busy schedule... not just talking training, but quality training with adequate sleep, diet, etc.

Took you to hit 3 wheels from what?

Sleep and nutrition is definitely hard to manage being a full time student with a semi-heavy course load. I'm just glad to be able to get workouts in

my buddie rocking 5 plate squat
https://www.facebook.com/photo.php?v=10151328732574671

335 x 7 dl today

Shit, dude is strong... BUT

no video of halogod hoisting army of plates.... no care

:troll:

exactly how i feel bout form junkies who be smallz as fuck hehehe

1:16 - 1:46, so fucking awesome...