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On January 02 2012 22:16 glurio wrote:Plan on starting 5/3/1 with Dave Tate's Periodization Bible. ( http://www.strstd.com) Any experience with that? Wanna gain some strength but i'm mostly training for size.
I'm also starting 5/3/1 next week, something close to periodization bible. I did it only for deadlift while cutting a few months back but I still managed to gain strength so I'm interested in seeing how it goes now when bulking. I think sJarl has done the program before but I'm not sure which variation.
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On January 02 2012 14:11 AoN.DimSum wrote:
Congrats dimmuklok!!!
btw nice try gotunk!
he got lucky I forgot zeal speed, would have won --.
edit: To make my look awesome goal even better, will take pictures and some measures today :p.
Will re measure in 4 weeks and 5 days after my first smolov cycle (1 week introductory still left)
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billy5000
Age: 20 || Height: 5'7" || Weight: 143 lbs
Starting Date: 01/01/12 || Goal Date: 05/01/12
Weight goals -- <10% bf
Training goals -- (225) 315lb squats/(175) 225lb bench/(275) 365lb deadlift (5 reps for each)
Nutrition goals -- commit to paleo at least to goal date
Sleep goals -- at least 8 hrs of sleep each night
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On January 02 2012 22:04 Advocado wrote:Hello guys. Im currently suffering from a cold/feber/influenza. What is the correct dosis of d vitamin? My bottle says it contains 35 mcg and I cant figure out how to convert it properly and what the best dosage is it. Will post my goals later! 
1 mcg = 40 IU.
35 * 40 = 1400
So if you were going to try to hit 20,000 - 30,000 IU if ou're sick (that's generally what I've seen works decent) you'd need to take about 15 of them or so.
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I set up a treadmill in my garage with my weights and been doing that once a week for about 22 mins. Just trying to get my heart rate up. Basketball starts on wednesday so I am going to have to completely alter my training schedule. I have been working out my legs 2x a week for about 2 months so I will have to drop down to once a week. Im taking a couple days off now to get ready for bball.
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grobo
Age: 26 || Height: 5'9" || Weight: 182 lbs / 83kg
Starting Date: 01/01/12 || Goal Date: 01/01/13
Weight goals -- <10% bf
Training goals --Squat 130kg // Deadlift 150kg // Bench 100kg
Nutrition goals -- Get enough protein and stop drinking Red Bull.
Sleep goals -- at least 7-8 hrs of sleep each night
I haven't really considered any realistic goals, i'm basically just trying to keep increasing my lifts while
trying to eat as healthy as possible. Last year i never really commited to a specific routine, but the last 6months
have been better, and i plan on continuing with the same routine i'm doing now.
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On January 02 2012 22:16 glurio wrote:Plan on starting 5/3/1 with Dave Tate's Periodization Bible. ( http://www.strstd.com) Any experience with that? Wanna gain some strength but i'm mostly training for size.
how is Dave Tate's Periodization Bible related to 531?
Also, I believe most of us can do just fine doing regular 531 or some minor variation of it. Just get the book and see the insane results that it can get you.
It just so much more than a simple program to follow. It's more a change in attitude and the way you approach lifting.
/end salesrant and off to gym.
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2nd week of smolov introductory cycle
Squat 120kgx2x5
OHP: 40kgx5x3
Not so dead after new year, I'm full of bruises though ( LOL ) and my injured shoulder (hurt it drunk aswell) is a lot better. Will start benching next week.
I've been doing sauna after workouts and wondered if anyone has any experiences with it.
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I never heard of anyone using the sauna, it's usually ice baths and contrast showers.
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On January 03 2012 03:08 sJarl wrote:Show nested quote +On January 02 2012 22:16 glurio wrote:Plan on starting 5/3/1 with Dave Tate's Periodization Bible. ( http://www.strstd.com) Any experience with that? Wanna gain some strength but i'm mostly training for size. how is Dave Tate's Periodization Bible related to 531?
It is actually one of the assistance exercises templates and therefore is in the book. I never made it reading through that template though, it is basically 20 different exercises. Sorry, I have no experience in that regard.
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ffa
Age: 20 || Height: 5'11 || Weight: 160 lbs
Starting Date: 01/01/2012 || Goal Date: 05/01/2012
Weight goals -- Ripped 170-175
Nutrition goals -- Eat more more more more more. And then more
Sleep goals -- Sleep more than 5 hours a day on a regular basis.
Misc goals - Get back to being buff :[ Went down from 180 with a good muscle mass and good body fat at the end of the summer, to 160 with really low body fat but skinny look now :[ Partially due to not eating nearly as much, and partially because of very poor workout ethic. Gotta step it up
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On January 03 2012 04:45 Malinor wrote:Show nested quote +On January 03 2012 03:08 sJarl wrote:On January 02 2012 22:16 glurio wrote:Plan on starting 5/3/1 with Dave Tate's Periodization Bible. ( http://www.strstd.com) Any experience with that? Wanna gain some strength but i'm mostly training for size. how is Dave Tate's Periodization Bible related to 531? It is actually one of the assistance exercises templates and therefore is in the book. I never made it reading through that template though, it is basically 20 different exercises. Sorry, I have no experience in that regard.
Basically this, on the website i linked it's one of the assistance templates, looked most promising for my goals.
First day 5/3/1 OHP, quite fun but i'm not used to lifting heavy anymore. Hope that comes back.
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On January 02 2012 23:32 eshlow wrote:Show nested quote +On January 02 2012 22:04 Advocado wrote:Hello guys. Im currently suffering from a cold/feber/influenza. What is the correct dosis of d vitamin? My bottle says it contains 35 mcg and I cant figure out how to convert it properly and what the best dosage is it. Will post my goals later! 1 mcg = 40 IU. 35 * 40 = 1400 So if you were going to try to hit 20,000 - 30,000 IU if ou're sick (that's generally what I've seen works decent) you'd need to take about 15 of them or so.
Thanks Eshlow. Appreciate it.
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United States261 Posts
Age: 22 || Height: 5'6 || Weight: 195 lbs
Starting Date: 01/01/2012 || Goal Date: 03/31/2012
Weight goals -- Drop to 181lbs to get into the weight class for my first powerlifting meet.
Training goals -- Deadlift: 275lbs Squat: 250 Bench: 145
Nutrition goals -- Eat less but more fucking protein. I have such an issue with this and the thing is I love beef and steak. Need to stop being lazy.
Sleep goals -- Get 7 to 8 hours. Working everyday this month and taking an ezpz class before that. Need to get a lot of rest so I can 1) function during the day 2)prepare myself for working out later.
Misc goals - Be patient with myself and my lifts. Make sure to get better grades this semester.
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gym tomorrow, cant wait to get started for the new year!!!! hoping i havent lost too much from not going the last 11 or so days!!!!!!!!!!!!!
cleaned the shit out of and re-organised my bedroom so i have space to do stretches and shit now!!!!!!!!!!!!!!!!!!!!! will post a pic tomorrow hopefully
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On January 03 2012 03:47 GoTuNk! wrote:
2nd week of smolov introductory cycle
Squat 120kgx2x5
OHP: 40kgx5x3
Not so dead after new year, I'm full of bruises though ( LOL ) and my injured shoulder (hurt it drunk aswell) is a lot better. Will start benching next week.
I've been doing sauna after workouts and wondered if anyone has any experiences with it.
I would have thought that sauna would just dehydrate you and not help much at all. Thats all the experience I have had with it. At least contrast baths/showers give you some local vasodilation/constriction effects. Even though they are only really skin deep.
http://www.ncbi.nlm.nih.gov/pubmed/19308790 something interesting about recovery, dunking in cold water is a pretty common recovery technique but the actual physiological benefit seems to be minimal. However it does have that psychological factor, and there's nothing wrong with using that to your advantage. I couldn't find anything good about saunas with a quick search
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Shameless brag question: if running 3x a week seriously hurts strength gain, how much does making hot, hot love 7/7 hurt gains?
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On January 03 2012 07:40 NeedsmoreCELLTECH wrote:
Shameless brag question: if running 3x a week seriously hurts strength gain, how much does making hot, hot love 7/7 hurt gains?
Your arms will fall off
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On January 03 2012 08:04 eshlow wrote:Show nested quote +On January 03 2012 07:40 NeedsmoreCELLTECH wrote:
Shameless brag question: if running 3x a week seriously hurts strength gain, how much does making hot, hot love 7/7 hurt gains?
Your arms will fall off
Hahaha roasted
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EPT
