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Does this look ok?

day 1 - bench
day 2 - rest
day 3 - squat
day 4 - rest
day 5 - overhead
day 6 - deadlift
day 7 - rest

Did anyone else notice their >4 rep power sucked after sheiko on squats / deadlifts?

I havent really done anything since high school, which is when I gained nearly all my weight in a 5 month period after I graduated.




just almonds



I played football, also played a lot...

I think i'm putting on like 4-6 tablespoons now that I think about it. But none of my other foods really require measuring, they just say the exact nutrients per piece.

I probably am overdoing it with the peanut butter, I usually put a ton on with a butter knife. I'm eating it close to bed also, not sure if that matters though.

I have went from 170-228 in the last 2.5 years....with basically the same diet..bodyfat has went up from like 15% to like 22%

Cals - 1700-2000
Protein - 170g-190g
Fat - 60-70g
Carbs - 140-150g...

I could probably do it, I have just never tried.

Squat is ~415, that's about the only one that concerns me...seeing as how i've never even hit week 1's weight for 5.

I'm looking at the weights, and they go up 10 pounds every week, with only like two weeks going up 5. Is that possible? I'm thinking about taking a ~15 pounds off my 1RM.

It's like a shed outside.

How do you handle it during the summer? It's already the hottest summer on record here, 100-110 degrees most days, even during the night / morning it is pretty hot...also pretty humid. I've been...

body felt like **** and i was honestly thinking of just maxing and quitting....but i got huge gains even though my lifts felt like garbage during the program.....thanks for the advice :D

i ran 4 weeks of #29 and 3 weeks of #37 then maxed the next week

I did an easy workout a few days before, so you just jump right back in a few days after maxing?

What do you usually do? I ran about 7 week of it and tested my maxes sunday, I got a few aches and pains from all the work, but made some solid gains. Do you take a week off? Deload?

I get this weird achy like pain when I am at the bottom of the squat. It only bothers me on the first few warm ups sets, when I go heavy it is gone. What could this be? I don't feel the pain when...

Body weight is around 230
Total - (spread out through 5 meals + pre workout)
Calories - ~2000
Protein - 204g
Carbs - ~176g
Fat - 47-55g


My diet has been pretty much super low calorie for a...

I got this tightness sensation at the bottom of deep squats today. My legs just felt really tight, it went away after warm ups. Is this normal? I'm coming from a 9 day layoff since my last squat...

I barely eat as is

I eat peanut butter / drink creatine about 2-3 hours before bed.....I'm guessing the reason I have gained a decent amount of fat is because of this....What could I put in its place?