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When I first start lifting 8 years ago, I was 140lbs and can not perform 1 pull up.

My first pull up didn't happen until a year later, now, I average 5 x 10 per workout selection or 5 ~ 8 reps...

Amazing !! Congrats!!!

I am debating if I should sign up for my first this year.......

I wish I have someone in my gym with power lifting meet experience to coach me~~

of course is possible, I started about the same stat as you,

5'11 - 140 lbs, it was 7 years ago. now, I am 42 and average about 185 lbs.

left arm was 11.5" and right arm was 12.5" or...

WOW~ even if it is only 1 set of 5 reps is no joke........let alone 3 sets of it.............

now I have to work up to 3 sets to match up....damn.....

Agreed, most of people does not understand the difference.

Should Apple help FBI extract information of this particular Iphone? of course! and they have been trying.

However, FBI and the...

base on OP's stat, I didn't provide the completely Smolvo Cycle. I think the 3 week base cycle will be enough for now.

once he complete it, I am sure he will research more for the complete...

Assuming there is no major issue with your squat technique. you should give this 3 weeks program a try.

http://www.joeskopec.com/smolov.html#

set your max rep at 315.

this is a lot of...

Congrats~~ holy~~ you made it looks easy!!!

Crazy strength!!!

That is a lot of volume in one leg workout selection....

if you are looking to increase max weight, I would think you spend too much energy on the reps at lower weight.

but, if that is your...

I agreed with Ironwill...........I really don't think there is such thing as maintenance workout.....

there is always that extra reps or extra 10lbs that you can go for once you hit your previous...

what amazing lift....just holding the weight is workout itself......

I am in the same weight class.....certainly something to look up to....

Currently at 530 lbs, not going to make it before 2016, but I am aiming for 600 by the end of 2016...

Thank you guys,

Agreed on the belt, I normally don't use belt at all. But with heavy dead lift lately. Just want to safe consider 455 is new weight for me.

The reason I ask for advise is to...

Hi Guys,

I would like to get some opinions regarding my squat....I have a lot of options but not quite sure....which path to take for the next few weeks...

Here is what I did last night,
...

People in the gym do judge other people, but not to laugh at them. it is to take note who is really serious and get them respect or help them if needed.

I have more respect to overweight kids...

Totally agreed. Lock out have always been my weak link....that is why I was so piss at the end of video....

Currently drop back down to 441 for reps and rack pulls to build up the lower back, I...

Took me about 3 years to get my first rep of 2 plates bench.... took another year or so to get comfortable hitting 5 reps consistently.

I find that extra bench day between a set of squat works...

I started back in 2008.....I was little a 140lbs skinny Asian.....LOL~~ finally decided I need to step up.....I still not reach my goal of 195lbs yet...

I am currently stuck between 182 ~ 187...

normally, I would be. but he is nice enough to spend his time to coach me how to get over the 3 plates mental block.

Since them, I was able to push the 2 reps clean without hands anywhere near...

it has bee awhile since I post any progress here......moving, new house, new gyms.....it was difficult to keep up the workout routine.

I have been plateau for the most part of 2015.....finally, ...