Search:

Been reading the thread from the start!

Just want to say good stuff WB, your at the start of a great journey, I cant wait to see the progress over the next 6-12 months and beyond, its going to be...

Your a beginner, beginners benfit more from a full body routine. This is a full body routine. you are working out all your groups three times a week.

Once you move on to be an intermediate lifter...

All pro said to keep the warm up weights the same for heavy/medium/light days

The nutrition section would be the best spot to answer these questions, but, Ive found nuts are a great way to pick up calories and fat(i never seem to get enough fat). 50 grams of macadamia nuts for...

Search for dual factor periodization in this thread, lots of people go into varying degrees of detail.

No.

Very normal. I struggled a lot in the first cycle, then it started to become an issue again towards the end of the 4th cycle for me. I started using straps for cycle 5 and found it a lot better. I...

Yes you do it all in the one session, this is a great routine to run while cutting(at a calorie deficit). Many members have run it for many cycles with great results

Ok guys, i would like to get your input on what you think I should do.

I havent lifted for 2 weeks now due to crook elbows which has cleared up now(earlier this week) and I decided to give it the...

If you dont have access to micro plates, another option is to use chains. You can pick these up at your local hardware store and just weight out 250 grams of chain and put them on your barbell when...

On the inside.

I have been doing upright rows the last couple of cycles and for this cycle I added in Curls as well, i might drop the curls off again and see if I have any reoccurence.

If I...

Ouch!

Well ive hit a bit of a road block. I did cycle 5 week 3 heavy day yesterday, well i attempted it anyway.

I have had slight pain in my elbows since the weekend which feels like...

I also had issues with my back, i would put it out every couple of months, im in cycle 5 now and i have had no issues with my back at all in the entire time.

So i would say, for me, that this...

Good luck for tomorrow tupper!

I was tossing up another program as well, but ive started cycle 5 now so I will see that through.

A lot of the other routines confuse me, thats what I liked about...

I havent failed any lifts this week, but my form for the last few squats and BP were terrible(if i did them that bad on test day I wouldnt have increased my weight).

Throughout the cycles I have...

Sorry, not quite sure what your saying as I dont read red.



I quite often feel sore the next day, not as much as I did when I first started out though.

On another note, today is light day of...

I normally do 5 minutes on the treadmill before starting, the program has a warm up built in, but i did read that a light cardio warm up is fine to do.

I find myself less sore when i do the...

Bloody good effort Kranston, great dedication to stick to it for 11 cycles and great increases!!

Any ideas what program your headed to ?

I hated SLDL at the start, i just felt really awkward and uncomfortable doing it. Im starting my 5th cycle next week and it is one of my favorite lifts now(apart from grip issues which i am starting...

Good news everyone!

Cycle 4 test day yesterday and passed everything

Moving up to the following numbers:
Squats - 187 pounds
Bench - 121 pounds
BOR - 110 pounds
OHP - 77 pounds
SLDL - 137...