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  • Right on. If ES becomes a big training...

    Right on. If ES becomes a big training philosophy, then we could start seeing fewer training programs and more training principles. That would really be interesting.

    Tuscherer did a podcast with...
  • ES is a great training philosophy but it's really...

    ES is a great training philosophy but it's really for experienced lifters, or very patient and systematic novices. Most novices couldn't use ES very effectively IMO, unless they're with an...
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    You need reading lessons. I said "at your...

    You need reading lessons. I said "at your level," which is obviously noob level with the kinds of questions you're asking. Probably you'll stay there with your garbage attitude and your weak,...
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    Week 3 Day 2 Squat 152 x 6, 5, 5 DL 170 x...

    Week 3 Day 2

    Squat
    152 x 6, 5, 5

    DL
    170 x 6, 6

    DL felt great, second set was probably RPE 8. Squat felt harder than I had hoped but it is what it is.
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    A cut would not be the time to learn RPE. During...

    A cut would not be the time to learn RPE. During a cut, your energy levels really fluctuate day-to-day, and that will mess up how you perceive exertion. It'd be like learning to tune a musical...
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    I count 60 working sets per week in AllPro's: 3...

    I count 60 working sets per week in AllPro's: 3 days a week, 4 sets per exercise. Even counting only the 5 compounds that's 20 working sets a day / 60 a week. Weeks 3-5 could be rough when he...
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    Fierce 5 or Viking's would be your best choices. ...

    Fierce 5 or Viking's would be your best choices. Some also suggest AllPros but that volume might be rough if you're in a caloric deficit.
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    Put DL on legs day. Upper day do pullups first,...

    Put DL on legs day.
    Upper day do pullups first, don't superset them with rows.
    Lower day do squats again, drop jump squats.
    Don't do 15 reps of anything, calves is ok.
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    Week 3 Day 1 Bench 112 x 3, 3, 3, 3 97 x 8,...

    Week 3 Day 1

    Bench
    112 x 3, 3, 3, 3
    97 x 8, 8, 7, 1

    Chins
    bw 86.4 x fat f*ck 9, 10, 6

    BB Curls
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    If you're satisfied with your progress, then sure...

    If you're satisfied with your progress, then sure it's an effective program. But objectively it's more complicated than that answer.

    Are you on track towards the goals you set 4.5 months ago?...
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    Sure, you made progress, so you did well. ...

    Sure, you made progress, so you did well. Symmetricstrength.com has a thing where you can check strength balance / proportions. No need to pay too much attention to that, better to just keep...
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    Uhh... You used numbers for reps, sets,...

    Uhh... You used numbers for reps, sets, frequency, and exercise order, didn't you?

    At your level, there isn't a distinction between bodybuilding and powerlifting. You need general strength...
  • That one leg day looks pretty weak. Props for...

    That one leg day looks pretty weak. Props for trying for high intensity and trying for a 1RM squat every week, but it isn't such a good idea as you might think.

    You're making quick progress...
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    Sweet. Save those jars after you've finished...

    Sweet. Save those jars after you've finished them, they'd make some pretty cool candles. Kind of like war trophies or scalps.
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    Oh I miss so much food variety and the luxury of...

    Oh I miss so much food variety and the luxury of "try a new this" or "try a new that." In Texas I remember seeing whole shelves full of endless varieties of salsa in jars. Mango chipotle, mango...
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    Right. OP just needs to squat more and get...

    Right. OP just needs to squat more and get stronger. Train movements, don't bother training muscles.



    Yes, DL and variations are enough for the posterior chain. The hyperextensions aren't...
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    Week 2 Day 5 Bench T&G 102 x 10 (amrap) ...

    Week 2 Day 5

    Bench T&G
    102 x 10 (amrap)

    Chins
    bw 85.5 x 8, 8, 8

    7u78M4sLm1o
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    30 for DBs, 45 for BB because that's the angle of...

    30 for DBs, 45 for BB because that's the angle of the bench. Pecs > delts for benching
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    Go with Fierce 5 suggested above. Just track it...

    Go with Fierce 5 suggested above. Just track it in a notebook. That Reeves thing is not for beginners. Train legs last? wtf
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    Week 2 Day 4 Squat 142 x 10 137 x 10 sets of...

    Week 2 Day 4

    Squat
    142 x 10
    137 x 10 sets of 3 w/ 60 secs. between sets

    Snatch grip DL
    142 x 8, 8, 8

    F*kin cooked. Felt a little sick after squats, that's only happened once before in 4+...
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