Search:

Technically stretching does make you weaker, however stretching also decreased your risk of injury which allows you to have a greater time-span of lifting without injury, leading to increased...

We staged a senior "sit-in" where we refused to go to class one day. Before school we all congregated in the central part of school and sat down on the floor and waited for the bell to ring. The...

Generally the meal I eat 2-3 hours before I train is enough, however if I'm feeling sluggish or if because of class or work it's spaced out more I'll generally do:
10-15 grams of whey protein
15-20...

This may be different because I'm still competing in powerlifting, but my warm-up goes like:
General Warm-Up
5 minutes stationary bike
agility & mobility drills (Joe Defranco's Agile 8)
extra...

Just to make it clear after the base mesocycle I BELIEVE smolov calls for you to stop squatting for like 3-6 weeks completely and then begin the intense phase. I could be wrong but I'd read over the...

I'm traditionally a Westside guy. I've competed in powerlifting and throughout high school always relied on Westside training principles. However, I did find that I was severely lacking in muscular...

Introduction
Just completed physical therapy and was cleared to return to training and conditioning. I haven't trained seriously in the past few months, except for physical therapy and specific...

Personally your routine looks like a synthesized version of Wendler's 5-3-1. I'd honestly just follow that, but structure it as a three day routine:

Day 1 - Squat

Day 2 - Bench Press + DB OH...

I'd like to chime in here. I've been dipping for the past six years, and for the past two I've been dipping a can a day, every day. The hardest part about quitting dip isn't the actual addiction to...

Get on a regimented sleep schedule i.e. go to bed at the same time and wake up at the same time as often as possible

I usually take 5-10 second pauses at the top of my heavier sets. I wouldn't see it detracting from your training at all, if anything your body would have a longer TUT (time under tension) and you'd...

The benefits of drinking whey because of the absorption time are vastly overrated. Although true, whey is absorbed faster than most other "whole" foods, the overrall impact it has compared to a...

Vertical Push / Pull

Dynamic Warm-Up

Knee Rehabilitation Stretches

Seated Military Press
45 x 5
45 x 5
95 x 12

Hamstring / Quad

Dynamic Warm-Up

Knee Rehabilitation Stretches

GM
45 x 5
45 x 5
135 x 4

Horizontal Push / Pull

(AM):

Dynamic Warm-Up

BB Bench Press
45 x 5
45 x 5
135 x 6

Back when I was 5'10 @ 180 lbs. I was playing open-side flanker, now that I'll probably be 5'10 @ 205-215 lbs. during the season I will probably be playing hooker, prop, or inside center. I would...

Core Workout A

(AM):

Physical Therapy Session

(PM):

Dynamic Warm-Up

Great that you found something that works for you. I on the other hand have noticed much better gains using 1-5 reps, with 90% + of my max, and resting for 2-5 minutes. I've never had great...

Olympic / Lower

Dynamic Warm-Up

Knee Rehabilitation Stretches

Split Jerk
45 x 5
45 x 5
135 x 3

445 x 1 Raw - pre-injury
545 x 1 Suit - pre-injury