Notice something banal about your faeces? Let Ryan know.

Mr. P · Post by **Mr. P** » 03 May 2009, 19:00

Uno hundra!

Hey Sade;

http://www.youtube.com/watch?v=NEBKBBob_aI

http://www.youtube.com/watch?v=VF1nJCGiCDc

http://www.youtube.com/watch?v=x8YcdwSkhgE

Don't do this move with as wide grip as he did!

bills bro · Post by **bills bro** » 03 May 2009, 19:28

the overhead presses are the most impressive to me, 170kg for nose picks... I doubt I could do that with 55kg

.

ANGEL OF DESEASE · Post by **ANGEL OF DESEASE** » 03 May 2009, 20:13

I went running this morning. I feel refreshed.

sober aod is soooooooooooooooooober

Mr. P · Post by **Mr. P** » 03 May 2009, 20:15

[quote name="sade"]the overhead presses are the most impressive to me, 170kg for nose picks... I doubt I could do that with 55kg

.[/quote]

I wonder how much anabolics he has used? :ff:

bills bro · Post by **bills bro** » 04 May 2009, 00:19

have you ever taken anything? O_O

Abzu · Post by **Abzu** » 04 May 2009, 00:27

I need to improve my arms.

Mr. P · Post by **Mr. P** » 04 May 2009, 01:12

[quote name="sade"]have you ever taken anything? O_O[/quote]

Only some asthma medicines by doctors orders. Those discus shots are discrebed as doping in WADA books!

But anabolics, nope. And will not. I have always been on the anti-drug team.

[quote name="abzu"]I need to improve my arms.[/quote]

Watch this documentary about Greg Valentino! Pure f'ng sickness

http://www.youtube.com/watch?v=-pU3E8DuLZw

Haunty · Post by **Haunty** » 04 May 2009, 03:16

Oh, that fucktard? Yeah, he's disgusting.

Abzu · Post by **Abzu** » 04 May 2009, 03:34

eeewwwwww

Ninny · Post by **Ninny** » 04 May 2009, 04:14

[quote name="sade"]the overhead presses are the most impressive to me, 170kg for nose picks... I doubt I could do that with 55kg

.[/quote]

At first I thought he was preparing to squarsh that

Mr. P · Post by **Mr. P** » 04 May 2009, 10:09

[quote name="abzu"]eeewwwwww

[/quote]

Did you watch the third part (??) of that documentary where he pumps out blood from his arms?

Haunty · Post by **Haunty** » 04 May 2009, 11:22

I've seen it on TV. That hard-on bearer's just waiting to dipshit himself right out of the gene pool.

I really, really want to start working out again. I've been pretty stagnant, because I lost my main workout buddy, and I've been too busy to concentrate on it. Excuses, excuses, I know. Anyway, it's killing me to be getting out of shape.

bills bro · Post by **bills bro** » 04 May 2009, 22:02

squarsh: 5x5@72.5kg today, almost bodyweight (75kg) but 5x5 is taking a long time, I might do a few more workouts as 5x5, but then switch to 3x5.

bills bro · Post by **bills bro** » 06 May 2009, 18:30

squarsh: 5x5@75kg, wasn't that difficult because I was so focused on getting it.

ANGEL OF DESEASE · Post by **ANGEL OF DESEASE** » 06 May 2009, 18:37

Yesterday I swam a lot. 25 meters x 100 times.

Today nothing cause I have a fucking cold

Mr. P · Post by **Mr. P** » 06 May 2009, 18:37

Deadlifts yesterday: 2 x 2 x 180 kg, 2 x 3 x 170 kg, 2 x 3 x 160 kg, 2 x 7 x 140 kg. Now my back is pretty sore...

bills bro · Post by **bills bro** » 06 May 2009, 18:49

I was in the gym earlier... there was a hard-on bearer there, he was talking about steroids with his fellating lover, O_O

Also, I did deadlift too, but light-ish.. 110kg, I'll go up frm there, I think my technique was sloppy at 120.

You did a lot of volume... 4660kg in just deadlift =( my legs would not work for a week.

bills bro · Post by **bills bro** » 08 May 2009, 17:06

squarsh: 3x5@77.5kg.

Ninny · Post by **Ninny** » 09 May 2009, 18:47

[quote name="Pentelesh"]This winter I gained actually none due my injuries[/quote]What were your injuries Pentelesh?

Ninny · Post by **Ninny** » 09 May 2009, 18:51

[quote name="sade"]I would say read the book I posted earlier (you have to download it and read it in Adobe Reader) - http://www.mediafire.com/download.php?zinzjhyimwt [/quote]

Can you summarize that in a couple of sentenses?

bills bro · Post by **bills bro** » 09 May 2009, 19:45

It's for beginners, teaches all the basic movements - squarsh, deadlift, benchpress, overhead press, powerclean - this is most of the book.

Then at the end there is a beginner program.

The program is 3 days a week, workouts 48 hours apart (e.g. Monday, Wednesday, Friday). 2 workouts that alternate, e.g. ABABABA.

Workout A: Squats 3x5, Benchpress 3x5, Powerclean 5x3.

Workout B: Squats 3x5, Overheadpress 3x5, Deadlift 1x5.

Assistance exercises - chinups/pullups, dips, etc.

The aim is to put 2.5kg/5lb on each lift each workout. Once you start failing (3 workouts in a row you cannot complete the sets in one particular lift) you reduce the weights by 10% on that exercise and start back up. When gains become hard you switch to an intermediate program.

Also, I just got another book, Practical Programming by the same hard-on bearer, Mark Rippetoe, here he talks less about the movements and more about how to program your training to achieve goals depending on where you are right now, download it here: http://www.sendspace.com/file/3o4h3f

I also have a rip of the DVD he made, files of him demonstrating each exercise with novices really well. I could upload these too if anyone wants them. There is squarsh, deadlift, benchpress, overhead press and powerclean. I got some valuable hints just from watching them when I thought my technique was good, each video is 20 minutes+.

Mr. P · Post by **Mr. P** » 09 May 2009, 20:20

[quote name="Ninny"]
[quote name="Pentelesh"]This winter I gained actually none due my injuries[/quote]What were your injuries Pentelesh?[/quote]

On December 10th (or around those days) my left hand thumb was "rolled over" in BJJ wrestling. And 2,5 monhts later when I went to the first BJJ practise since my hand injury after 10 minutes of warm up another accident happend and my right ankle rolled over pretty bad but that didn't actually stop me from weight lifting.

Ninny · Post by **Ninny** » 09 May 2009, 22:05

Ah they weren't lifting injuries. Sade's program looks nice and basic

I did 90kg squats today, if my back doesn't play up I'll add some weight next time ;-)

ANGEL OF DESEASE · Post by **ANGEL OF DESEASE** » 09 May 2009, 22:06

90 kg squats is fucking heavy. great ninny

bills bro · Post by **bills bro** » 09 May 2009, 22:09

90kg is heavy, but considering your deadlift you have room to improve.

squats are more difficult to experiment with, if you fail on deadlift you get a headache, if you fail on squats you could have a lot of weight fall ontop of you.

Mr. P · Post by **Mr. P** » 09 May 2009, 22:16

If you do deadlift correctly you can still get a headache!

bills bro · Post by **bills bro** » 09 May 2009, 22:18

[youtube]ndivBbnd-Q0[/youtube]

Ninny · Post by **Ninny** » 09 May 2009, 23:52

bills bro · Post by **bills bro** » 11 May 2009, 22:30

Squats: 3x5 @ 80kg.

bills bro · Post by **bills bro** » 13 May 2009, 20:13

Squats: 3x5 @ 82.5kg

Mr. P · Post by **Mr. P** » 13 May 2009, 21:33

Go sade! You can put it up!!!

bills bro · Post by **bills bro** » 13 May 2009, 22:26

bills bro · Post by **bills bro** » 15 May 2009, 16:13

Squats: 3x5 @ 85kg.

Ninny · Post by **Ninny** » 17 May 2009, 16:11

I tried to lift 140kg but I couldn't

Mr. P · Post by **Mr. P** » 17 May 2009, 16:31

Benchpress?

Ninny · Post by **Ninny** » 17 May 2009, 17:09

Mr. P · Post by **Mr. P** » 17 May 2009, 19:13

Well, you lift the weights in benchpress too?

bills bro · Post by **bills bro** » 17 May 2009, 20:21

140kg benchpress would be beyond epic. I think his 140kg attempt was deadlift,

I completed 5x125kg the other day, I'm slowly getting up there with you Ninny.

I will be moving back home in 3 weeks, so I might take a week off then and restart (with whatever gym I can find) switching from my beginner program to MadCow 5x5 (http://startingstrength.wikia.com/wiki/ ... ediate_5x5)

Ninny · Post by **Ninny** » 17 May 2009, 23:59

Damn you Sade

bills bro · Post by **bills bro** » 18 May 2009, 16:44

Squats: 3x5 @ 87.5kg

FUCKING DIFFICULT, I had spotters for all three sets and almost failed on the last rep of my second set. I don't think it was an "off" day or anything, just that the weight is actually heavy for me now.

Mr. P · Post by **Mr. P** » 18 May 2009, 16:56

Most likely your muscles just had not recovered from your last training session. It happens.

I will go to gym later today. I was thinking about doing these sets.

3 x 5 x 55 kg on half snatch (from knees).

3 x 10 x 120 kg on squarsh.

3 x 2 x 100 kg on benchpress.

3 x 10 x 45 kg overhead pulls.

bills bro · Post by **bills bro** » 18 May 2009, 17:15

do you do any chin ups or dips at the end of your workouts?

I also did 3x5 @ 60kg benchpress, 3x5 @ 50kg bentover rows, 3x6 dips, 3x5 hyperextensions with 10kg.

Mr. P · Post by **Mr. P** » 18 May 2009, 18:23

That's not ALL I plan to do today

I usually do up rowing. I don't like chin ups that much.

bills bro · Post by **bills bro** » 18 May 2009, 20:49

I like chin ups only because I can't do pull ups. I just knock out a few quick sets at the end of my workout, very little rest.

At the moment I am hating rows, they are boring and it is difficult not to cheat them... but I cannot do cleans, I need a coach for them I think.

bills bro · Post by **bills bro** » 18 May 2009, 21:26

http://www.strongmovie.com/

I got this movie, if any of you guys want it I could upload it quickly.

bills bro · Post by **bills bro** » 20 May 2009, 20:55

Squats: 3x5 @ 90kg

WHAT THE FUCK. I'm going to eat a bowl of mac&cheese and then hibernate, that was difficult.

Also, 4x127.5kg deadlift, I was going for 5 but my back fucked up on the last rep.

bills bro · Post by **bills bro** » 21 May 2009, 02:09

[youtube]Kscq_S1Gr_8[/youtube]

Ninny · Post by **Ninny** » 21 May 2009, 02:10

Mr. P · Post by **Mr. P** » 21 May 2009, 02:22

That is actually one way to do squats. Mostly used by fast sprint runners IE 100 m runners. The idea in it is to go down so that your knees are in 45-70 % angle and then get up with a 100 % thrust.

bills bro · Post by **bills bro** » 21 May 2009, 02:24

Here's another sprinter

[youtube]Mg6-Fq-dSJA[/youtube]