My 2 year transformation thread. What do you think?

[TheResurrection]

Thanks again bro!

Just wondering if you squat rock bottom or parallel and whether you add the barbell weight when you list the weights you are lifting?
Also, do you deload everytime you plateau on a weight? I mean, how many sessions do you go without being able to increase weight before you decide to deload? Is the deload random or do you drop weight by a specific percentage and then build back up?

Cheers...

[JKrenegade]

Nice gains

[Whitekoala]

Thanks again bro!

Just wondering if you squat rock bottom or parallel and whether you add the barbell weight when you list the weights you are lifting?
Also, do you deload everytime you plateau on a weight? I mean, how many sessions do you go without being able to increase weight before you decide to deload? Is the deload random or do you drop weight by a specific percentage and then build back up?

Cheers...

1) I squat as low as i am able to. With heavy weight thats about an inch below parallel. I do not belive in going atg on heavy weight, just my opinion. I feel my legs get worked going below parallel. But ya if i was able to go that low i would.

2) When i say i squat 395lbs that is including the barbell weight. Thats the way you are suppose to count bro

3) Usually if i go about 5-6 workout sessions without increasing the weight or even a rep i will drop the weight. Thats about 2-3 weeks. Also when you deload do not go as light as possibe. Start at a light weight, but not to light.

Example. Say i do this for bicep curls:

23lbs x 10 reps
25.5lbs x 10 reps
28lbs x 10 reps
30.5lbs x 10 reps
33lbs x 10 reps
35.5lbs x 10 reps
38lbs x 10 reps
40.5lbs x 10 reps
43lbs x 10 reps
45.5lbs x 10 reps
48lbs x 10 reps
50.5lbs x 10 reps
53lbs x 10 reps
55.5lbs x 10 reps
58lbs x 8-10 reps

Now if i can not get any more reps for 58lbs what i will do is i will deload but i will not start at 23lbs x 10 reps. I will start at 28lbs x 10 reps and work my way back up. It all depends. For most people u don't really need to deload, once u get a few years of consistent lifting and are lifting big boy weight then u might want to incoporate it into ur training so u can still progress

[TheResurrection]

Hey, another comprehensive answer! Can I ask what exercises you did for each body part in your 1st year, bro split and during madcows 5 x 5? Also, how did your gains compare on 5 x 5 to the bro split? Thanks.

[Whitekoala]

Hey, another comprehensive answer! Can I ask what exercises you did for each body part in your 1st year, bro split and during madcows 5 x 5? Also, how did your gains compare on 5 x 5 to the bro split? Thanks.

on my bro split here is basically the exercises i did. again i do not recommend doing this routine. i was trianing wrong at the time. I also did not have a power rack at the time. just a bench, barbell, dumbells

Chest: Flat barbell press, incline dumbell press, flat chest flys
Back: Deadlift, one arm db row,
shoulders: standing front raises, seated db press
Legs: walking lunges, lulz thats it. Had no power rack, really couldn't do anything. Thats why my legs suffered for the first year of training
arms: standing barbell curls, incline dumbell curls, close grip bench, dips. thats it.

Again i literally had no equipment at home, just bench, dumbells, weight. I did the best i could i do not, and repeat do not recommend a bro split

I have been doing my legs every 3 days, and i now think my legs are almost if not better than my upper body to be honest. My legs are getting enormous. Just proves that training every 3 days is way,way better than bro split.


My gains were better on the bro split only because they were noob gains, in my opinion i don't really like madcows 5x5 to be honest.

I think most people who are doing it can make linear progression without having a loading phase to be honest. Just my opinion

any other questions?

did i answer your questions clear?

[TheResurrection]

Yes you did, thanks! Just repped you and would have done it twice over if I could!!

[Whitekoala]

Yes you did, thanks! Just repped you and would have done it twice over if I could!!

hehe i repped ya too.

any other questions.

that goes for anyone else reading this. ask away

[Bronzzi]

Good progress! But no way your at 11% BF, I would say at least 13-14%

[Whitekoala]

Good progress! But no way your at 11% BF, I would say at least 13-14%

thx for your opinion

[TheResurrection]

Cheers but my rep power still shows "0" though? For your legs, what exercises have you been doing and what rep ranges for each exercise have you found to be the most effective?

[Whitekoala]

Cheers but my rep power still shows "0" though? For your legs, what exercises have you been doing and what rep ranges for each exercise have you found to be the most effective?

hey u need at least 50 posts for it to show ur rep power thats why.

Legs is an easy one.

Barbell squats- warmup 1-2 working sets of 3-5 reps
Stiff legged deadlifts warmup. 2 working sets of 10 reps
standing calf raises. no warmup 2 working sets of 15-20

Thats all i do for legs every 3 days. has really,really brought up my legs

curretnly squatting 390lbs a bit below paralle and 365lbs atg.

[TheResurrection]

So you've just done these exercises (and in these rep ranges) only, since you started training legs and nothing else?

[Whitekoala]

So you've just done these exercises (and in these rep ranges) only, since you started training legs and nothing else?

yup. only been training legs for 1 year

[TheResurrection]

Do you ever do high reps on the squat or is it always 3 -5 reps? You said before that during your bro split you did 5 sets of 5 for all compound movements. Did that include squats too?

[Whitekoala]

Do you ever do high reps on the squat or is it always 3 -5 reps? You said before that during your bro split you did 5 sets of 5 for all compound movements. Did that include squats too?

hmm can't remember. I am pretty sure i did low reps.

I do not believe in training with high reps for squats. This is an absolute no.

Never ever ever go over 8 reps. 8 reps is high too. I focus on 3-5 reps. Easy to progress, can use heavy weights, and doing 10+ reps just absolutely destroys your cns

[TheResurrection]

Just to clarify then (sorry!), you never did 5 sets of 5 for squats even during your bro split? Did you do 1 - 2 working sets only even then?

[Whitekoala]

Just to clarify then (sorry!), you never did 5 sets of 5 for squats even during your bro split? Did you do 1 - 2 working sets only even then?

Whatever i did for my bro split i wouldn't do what i did. Again i made the gains from my legs by working out every 3 days. Thats what made my gains.

But ya i did 5 sets of 5 reps for my squats.

What routine are you thinking of doing bro?

[TheResurrection]

Looking at the ppl system bro, looks logical and lots of people seem to be getting good results. Sorry to be harping on about the sets and reps but I'm wondering if 5 sets of 5 reps gave you great results why did you feel the need to change it OR have you had better results with the new lower sets and reps?

[Whitekoala]

Looking at the ppl system bro, looks logical and lots of people seem to be getting good results. Sorry to be harping on about the sets and reps but I'm wondering if 5 sets of 5 reps gave you great results why did you feel the need to change it OR have you had better results with the new lower sets and reps?

I only got results doing 5x5 because i just started lifting and got newb gains. I switched over because i wasn't getting gains anymore. thats why

I could have made faster gains doing p/p/l from the start

[TheResurrection]

Cheers bro, respect!

[Whitekoala]

Cheers bro, respect!

thx man. any other questions

[TheResurrection]

Well since you're asking!! What sort of gains (size not strength) have you made on PPL and how do they compare with other (non-noob) gains?

[Whitekoala]

Well since you're asking!! What sort of gains (size not strength) have you made on PPL and how do they compare with other (non-noob) gains?

my legs absolutely exploded as well with my triceps. two parts that were seriously lagging

[TheResurrection]

Apart from the 1-2 sets at 3-5 reps for squats, did you also do 15 rep burnouts regularly? And for triceps, did you stick to around 10 reps on average?

[Whitekoala]

Apart from the 1-2 sets at 3-5 reps for squats, did you also do 15 rep burnouts regularly? And for triceps, did you stick to around 10 reps on average?

never ever did 15 reps burnout for squats.

As for triceps yup always in the 10 rep range always.

[TheResurrection]

Thanks bro - all the best!

[Whitekoala]

Thanks bro - all the best!

no problem

[Highlander93]

Looking good.

[Whitekoala]

Looking good.

thx

[Whitekoala]

thx guys