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SS has been run on and off for quite some time now, but my lifts have gone from:

Squat- 135 half squat, to a 230x5 high bar ATG max. Raw, tested max of 285
Deadlift- from about 150. Grip is the...

I tried it.. but that one dirty thing eventually blooms to two dirty things, etc. Also, in my case, that ONE dirty thing screwed my macros for the entire day, which sucked. (too much fat in a donut,...

Too much weight too fast, yet doesn't show. Not believing the weight gain one bit, unless your legs got HUGE. and if so, well done my friend. lifts are doing the right thing though, keep it up.

Loving the squat, impressive depth, no obvious weak points. Well trained all well executed, my friend. I agree with everything, I wish it was as simple as the text though. I know I probably don't eat...

Cheap sources of protein- Cottage Cheese, yogurt (greek is best, sort of expensive though). microwaveable sausages aren't too expensive either, might want to look into that.

I was talking to a Cell Bio major, who told me that the body can digest and put 18g of protein to use in an hour. The excess goes into the intestine and lost as waste. Now, he's a smart guy, so I'm...

Dumbells- you get a far better stretch of the pectorals at the bottom of the press, and a better flex at the top of the movement. However, you may be lacking "chest volume" because you cannot put as...

Yeah i know how you feel, screwing up when you start lifting is really bothersome. Hopefully this MIGHT prevent injuries for some other people, if others decide to contribute.

I'll go ahead and bump this.. :P

Hey guys.. by far my worst lift is Benching. Unsurprisingly, I started out benching wrong, well actually I started out lifting wrong, but that's beside the point. I'd like to make this thread to help...

On the 225 vid, it looked like you lost control at the bottom and bounced it. I'm a novice, and I SUCK at the bench, but that's what it looked like for me. The pyramid method works really well-...

Wow... I'd love to see transformation pictures from you. That's an incredible shift. Good job man.

Practice Olympic Lifting, like power cleans. I agree, driving half an hour and spending so much time and money in order to perform one exercise is silly- however, the squat is rightly named one of...

^ he's right. However, if you want more detailed replies, you'll have to post what you're eating. For example, if you're drinking skim milk, go for whole, because the fat content and calorie count is...

In all honesty, the grip of your pullup won't matter too much. You get the activation in the same muscles from both wide and normal grip. make sure the pull up is a COMPLETE range of motion, or else...

I'm impressed- I value legs a lot.. mostly because they're the only body part of mine worth talking about. You play any sports??

The benching in this thread is RIDICULOUS. Maybe i'm just weak as anything on it though.
Bench: 170x1
Squat: 305x1
Deadlift: `320x1 (weak grip)
Soccer player, that's why the wheels aren't too...

^title

Says to eat at a surplus on workout days and at a deficit during rest days.. supposed to amount to 3 pounds of muscle a month and minimal fat gain (based on the amount of calories).
Discuss?

It's just beautiful...
haha gj there broski.. simply incredible gains.