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[cuevas. PhD.]

So squat rack hogs...There were two guys deadlifting like 1 foot in front of a squat rack and I ask the one who was resting if they were using the squat rack. He says "YEAH WE'RE USING ALL OF IT". Since the rest are being used I have to wait. They do their deadlifts and never even touch the squat rack and are the first to finish. Of course one of them was showing his nipples because shirts are expensive.

I fucking hate people at the gym.

 

[MjFrancis]

Memorial Day and my gym was pretty packed. Two weeks ago a record low of five people were on the floor of the gym at the time (yeah, I count as I stroll in). This is a warehouse-sized gym, too, so it's deserted at this level and I basically get to lift in my own little zen world. Today, I couldn't count how many were there, but I'd guess about three dozen. It was a little crowded but since a squat rack was clear I was still contented.

Nice OP Mr. Snrub. The MadCow's 5x5 link is down, but it's a Geocities link, so there is that. A solid addition to that links section may be separate links to the StrongLifts 5x5 website sidebar, where they discuss the basics of Stonglifts 5x5, MadCow 5x5, Jim Wendler's 5/3/1, Smolov and The Texas Method on different pages. I wrote up a small 5/3/1 guide, but it was rudimentary and redundant so I didn't even feel the need to bring it up before now. All you need for 5/3/1 is How To Build Pure Strength, the Black Iron Beast 5/3/1 Calculator, and the 52 Most Common 5/3/1 Questions. All of these supplement and almost completely replace the original book, so those three links could be helpful in the intermediate workouts section. The above links would nicely compliment the OP if you wouldn't mind putting them in there and if other regulars in this thread wouldn't mind having them there.

 

[TheLegendary]

p90x was a godsend for me; an unmotivated, out of shape and (at the time) unemployed dude. I'd recommend it to anybody who's fallen out of regular exercise and wants to get back in shape quickly.

I used to do a similar routine to the one in the OP a few years back but it's so easy to fall off the wagon when you're just starting and doing a self designated routine. Now that I've gotten results with p90 I think I'll have better success staying with a routine like in the OP. I'll give it a try...but for anyone who's overwhelmed by it all I'd suggest starting with one of those video programs so you at least have a baseline of fitness just by watching a video (and actually doing it, of course).

 

[Draft]

Memorial Day and my gym was pretty packed. Two weeks ago a record low of five people were on the floor of the gym at the time (yeah, I count as I stroll in). This is a warehouse-sized gym, too, so it's deserted at this level and I basically get to lift in my own little zen world. Today, I couldn't count how many were there, but I'd guess about three dozen. It was a little crowded but since a squat rack was clear I was still contented.

Nice OP Mr. Snrub. The MadCow's 5x5 link is down, but it's a Geocities link, so there is that. A solid addition to that links section may be separate links to the StrongLifts 5x5 website sidebar, where they discuss the basics of Stonglifts 5x5, MadCow 5x5, Jim Wendler's 5/3/1, Smolov and The Texas Method on different pages. I wrote up a small 5/3/1 guide, but it was rudimentary and redundant so I didn't even feel the need to bring it up before now. All you need for 5/3/1 is How To Build Pure Strength, the Black Iron Beast 5/3/1 Calculator, and the 52 Most Common 5/3/1 Questions. All of these supplement and almost completely replace the original book, so those three links could be helpful in the intermediate workouts section. The above links would nicely compliment the OP if you wouldn't mind putting them in there and if other regulars in this thread wouldn't mind having them there.

From that 52 questions link:

18. Front Squats as 5/3/1 movement

No. Only as an accessory movement. Good to use for BBB sets albeit with a lighter weight than your 40-60% squat training max.

It says right on page 70 of 5/3/1 that FS can be used as the "big" squat.

 

[MjFrancis]

That's a good catch. Kind of the same thing with the deadlift, too. The book says "no" on sumo deadlifts to replace it and the 52 questions addendum basically says "if you want, but standard is still better" or something to that effect. Wendler isn't exactly known as being a picky guy, but I guess he changed his mind here. I'd say go for it if anyone had a question in their mind, front squats are still tough as nails.

 

[nilbog21]

Mark Rippetoe: Intro to the Deadlift

Go through the checklist from feet up as you do it (check your foot position first, then bar in relation to your mid-foot and shins, and work up). Start with an empty bar and practice the form until you feel like you are getting it, and then practice over and over with a light weight, maybe 95 lbs or less. You'll need to do it over multiple sessions to get the muscle memory imbedded. Don't move on to weights that could compromise your form while you're still in the learning stage. You want to be able to dl perfectly without thinking -- although of course you still consciously check your form even after you've gotten it into muscle memory. Helps a lot to have other people check your form.

Also once you move on to heavier weight, remember that the dl works a lot of muscle and is hard on the lower back, so don't overdo them.

Here's some helpful reading:

http://stronglifts.com/how-to-deadlift-with-proper-technique/

http://library.crossfit.com/free/pdf/51-2006_AnalysisofDeadlift.pdf

cool man, thx. also i actually dont have a bar, but only 2 dumbbells. can i still do deadlifts with these?

 

[parrotbeak]

cool man, thx. also i actually dont have a bar, but only 2 dumbbells. can i still do deadlifts with these?

You can, but it'll be harder to learn the correct form unless you have a way to have them rest about the same distance off the floor as a bar loaded with bumper plates. Maybe do romanian deadlifts. There's videos online for every possible variation, but just take the fundamentals from the barbell dl and make sure they are still applied.

 

[jeremyxc]

For lifting, stay away from any muscle or fitness magazine -- forever actually. There's plenty of links at the end of Post #4 here that should provide you with guidance.

Why say stuff like this? Don't just throw all magazines into a bundle just cause one or a few aren't that good. I personally just finished a program from a magazine that taught me a lot about working out, gaining weight, eating right, resting right, positive failure, and the types of nutrients I should put into my body. I'm 6 foot 150 pounds and have been working out for a while. I just gained 11 pounds from that 5 week program in the book.

Long story short - DONT discredit or discourage the use of muscle/fitness magazines completely. You just need the right one.

 

[X-Frame]

Why say stuff like this? Don't just throw all magazines into a bundle just cause one or a few aren't that good. I personally just finished a program from a magazine that taught me a lot about working out, gaining weight, eating right, resting right, positive failure, and the types of nutrients I should put into my body. I'm 6 foot 150 pounds and have been working out for a while. I just gained 11 pounds from that 5 week program in the book.

Long story short - DONT discredit or discourage the use of muscle/fitness magazines completely. You just need the right one.

First off, congratulations on the progress.

But the reason why I say that is because it's 99% true.

You might find a few gems in magazines, such as workouts that actually may be suitable for beginners or articles written by great coaches and trainers but the sheer amount of information (most bad) that new lifters will swallow is not worth it, IMO.

If you know how to pass over the bad then that's one thing -- but the amount of crazy stuff I personally heard from friends or people I lifted with or members in my gym when I used to be a trainer came out of magazines.

I started with magazines as well and if I re-read my first posts on the Bodybuilding.com forums I would be shocked at the type of stuff I worried about, asked about, and over-analyzed about. If I was just shown Rippetoe, Madcow, Starr, etc from the start I would've saved myself 2 years of reduced progress.

 

[mcrae]

im wondering if anyone who keeps a log of their diet would be willing to share? i need ideas of what to eat if im gonna start doing this shit. any good websites to built a dietary plan?

(just joined a gym, looking to gain some muscle and lose some fat, no solid goals though)

anyone else have any input?

 

[FallingEdge]

Prolly a lil bit less rice and more protein.

 

[exarkun]

So I'm doing my circuit, have my bad/water bottle by the bench im using, there are four other UNUSED benches in the fairly empty gym all relatively close to each other, and SUPER DOUCHE goes ahead and takes the weight off the bar and starts using the bench. Wtf. When I go over there, I didn't want to say anything so I just took my stuff and went to the one right next to it and he didn't say SHIT. I give him a look, and the dude doesn't even meet my eyes.

I was steaming. What a fucking prick.

Plus, Im eating a huge cookie now cause I'm pissed again. I'll make it up tomorrow. hahah

 

[Niblet]

Holy shit. I confronted the gym owner about the in-need-of-repair power rack (the only power rack) and he said its a waste of time and money because no one uses the rack (aside from me). Then he scares the shit out of me when he says he's going to take it out of the gym because its a "safety hazard". I use this thing every session. It needs repair, but its safe to use. He told me to use the squat rack because "that's what they use in the olympics," He didn't understand that the power rack works very well for me, whereas I dislike the feel of using the squat rack. I made an appeal and it seems that he is going to leave the power rack in the gym.

 

[X-Frame]

So I'm doing my circuit, have my bad/water bottle by the bench im using, there are four other UNUSED benches in the fairly empty gym all relatively close to each other, and SUPER DOUCHE goes ahead and takes the weight off the bar and starts using the bench. Wtf. When I go over there, I didn't want to say anything so I just took my stuff and went to the one right next to it and he didn't say SHIT. I give him a look, and the dude doesn't even meet my eyes.

I was steaming. What a fucking prick.

Plus, Im eating a huge cookie now cause I'm pissed again. I'll make it up tomorrow. hahah

The water bottle/towel on the machine is always something I don't respect if the gym is packed and some d-bag thinks that's all he needs to do to "reserve" a machine and walk away for 20 minutes -- but in your case if it's empty I do it all the time as well since I have some leeway. But even then I don't walk away longer than 30-60 seconds if I'm going to the water fountain.

I'd be fuming too. Lol. Usually Super Douche is just too dumb to even realize what is going on around him and has terrible gym awareness.

Holy shit. I confronted the gym owner about the in-need-of-repair power rack (the only power rack) and he said its a waste of time and money because no one uses the rack (aside from me). Then he scares the shit out of me when he says he's going to take it out of the gym because its a "safety hazard". I use this thing every session. It needs repair, but its safe to use. He told me to use the squat rack because "that's what they use in the olympics," He didn't understand that the power rack works very well for me, whereas I dislike the feel of using the squat rack. I made an appeal and it seems that he is going to leave the power rack in the gym.

That's a nightmare. My "fitness center" only has 1 power rack as well, along with 1 squat rack. So if the power rack was taken away I'd be very nervous too.

Hopefully in the future as I get my own place and hopefully am not injured every 2 months I can either find an actual gym that powerlifters/athletes use or make my own home gym.

 

[Deadly Cyclone]

Reposting for new thread:
Age: 25
Height: 6"
Weight: 225 lbs
Goal: Reduce weight. I have a bigger body type naturally, but I think I should be around 190 or so.
Current Training Schedule: P90x twice a week (usually Plyo + either chest/back or kenpo) and frisbee golf.
Current Training Equipment Available: Television, running stuff, two dumbells that can be changed up to around 50 lbs each. A set of bands and a pull up bar. The p90x videos and the Insanity videos.
Comments: Overall I just need to lose weight more than build muscle, I only have at max 1.5 hours per day to do workouts too.


Some of the hardcore charts and food measuring you all do here scares me, here is what I generally eat, is this good for a weekly list?

Note: I work out 2-3 times a week (mostly p90x plyo/cardio) along with playing frisbee golf.

Breakfast: Greek yogurt, granola bar

10am snack: granola bar

Lunch: Sandwich, usually ham or turkey with spinach, hummus, and a bit of mayo.

3pm Snack: granola bar

Dinner:
Eggs & Turkey Bacon sandwiches
or
Wheat spaghetti
or
Salad
or
Chicken Breast and veggie side
or
Tacos with ground turkey.

Does that seem decent? As mentioned I don't work out a ton, I need to start doing more, but I want to get my eating right to begin with.

The weekends are by far the hardest for me as I don't want to eat what I have been eating all week so I tend to grab Subway or eat out which is my major downfall.

 

[MjFrancis]

Don't count frisbee golf as part of your training regimen. The OP has information about your Basal Metabolic Rate - your BMR - and your non-training activities should just be lumped in with that.

I highly suggest counting calories when losing fat, at least when starting out. I jot things down in a notebook when I do this. Count everything. It sounds daunting at first, but knowing what you eat is a big part of making the change. The only time I never counted something I ate was with non-starchy vegetables. The calories in those are so minimal and I wasn't about to write down every vegetable I ate in a salad - though carrots, potatoes, and especially dressing are still important. That's why I just advise to write everything down - you don't know what you're eating until you do. And if you don't know what you're doing now, how are you supposed to change it, right?

If you want to do more than a little P90x, perform some calisthenics. Mr. Snrub added some information on different bodyweight movements you can perform any time of the day. Pick a movement and grease the gear - do it a lot. Most movements can be done just about anywhere, especially pushups. Pushups while watching television, pushups in between typing, pushups in line at the grocery store, pushups on top of someone doing pushups. Increase the frequency while avoiding high reps in your sets and you'll be on your way to improving your muscular endurance.

You're at a stage where eat less and do more is the best advice. As far as critiquing your current diet, I'll leave that to other members. I'm happy with mostly whole foods - tons of meat, fish, eggs, vegetables and dairy. I eat oats, fruits, rice and sweets on occasion. My diet is always high in protein, 170g - 200g of whole protein is my minimum intake per day. That's whole protein, too, not whey shakes.

I'll add this - if you don't want to pig out all weekend, make Sunday supper your free meal of the weekend. Eat strictly up until that evening's meal - and then eat just about whatever you want. It helps keep you mentally fresh and improves adherence to your diet throughout the week without damaging the long-term results.

 

[SeanR1221]

Yup, counting calories isn't as hard as it sounds. Once you have it down, you should be able to mentally do it, or at least mentally estimate it.

 

[Deadly Cyclone]

Thanks for the tips, I'll keep everything in mind.

The weekends are definitely the hardest for me as I am out and about a lot with friends and sometimes it is more convenient to grab food out. I will try to limit it to one meal a week going out though.

The hard part about the exercises is that when I do play frisbee golf I lose that time for serious working out/aerobics. So if I play two nights a week, that only leaves me two or three to do a hard workout, that's why I have trouble figuring out what to especially when those three nights could be Monday through Wednesday or Monday Thursday Friday, etc. This is more my issue though I guess.

I have been thinking of jogging on my workout nights and pairing that with the cardio P90x video to maximize weight loss.

With that being all said, how many calories should I be eating daily? If I am going to start counting them. The hardest thing is the fact that I am very impulsive and love food, so when i see something good I eat it. During the week is when I am best about not doing this, but those weekends kill me.

 

[FallingEdge]

Don't forget that rest is just as important as working out. If you overdo it, you will only be setting yourself up for failure. Listen to your body.

 

[jeremy70583]

So at my gym, we only have a rack that has the barbell fixed in a sliding rack that is connected to cables. Not sure what this is called, but it's the only rack we have at the gym. Is this okay for doing squats? i've only felt work in my quads, and not much in my stabilizing muscles, is this because the weight is not free and is only able to move vertically?

 

[scar tissue]

how fit do you have to be for P90X, and is there a weaker variant for people who aren't fit enough? do you have to follow a strict diet regime? i don't wanna eat raw eggs and get salmonella
how do i know when i'm ready for P90X, is there some kind of benchmark?
i'm pretty skinny and struggle with anything arm related
got a chinup bar today, will add these to my 3x daily pushups tomorrow

 

[Deadly Cyclone]

how fit do you have to be for P90X, and is there a weaker variant for people who aren't fit enough? do you have to follow a strict diet regime?
i'm pretty skinny and struggle with anything arm related
got a chinup bar today, will add these to my 3x daily pushups tomorrow

I would say not terribly fit.

I did the whole program last year for the first time. I followed my own eating routine and just did as much of the videos as i could and lost 20 lbs.

I believe there is a light version, but I would say just go for the full and do what you can. Tony always reminds you in the videos that you most likely won't be able to do what they do, and to just do as many as possible with good form.

If you are bad at pull ups like I am/was, get bands for the first few weeks unless you have a stool to help you do real pull ups.

 

[reilo]

I started doing push-ups on my off-days to hopefully improve my bench press numbers. I'll see how that goes.

 

[X-Frame]

I started doing push-ups on my off-days to hopefully improve my bench press numbers. I'll see how that goes.

Read this:

Achieving Structural Balance (T-Nation)

 

[GiJoccin]

So at my gym, we only have a rack that has the barbell fixed in a sliding rack that is connected to cables. Not sure what this is called, but it's the only rack we have at the gym. Is this okay for doing squats? i've only felt work in my quads, and not much in my stabilizing muscles, is this because the weight is not free and is only able to move vertically?

that's a smith machine...

i avoid those as best as i can, unless there's no other option. they guide you along a set track, so it's not good for working on form, and with any machine, kind of defeats the purpose of compound movements because it limits the number of muscles/stabilizers involved in each movement.

 

[MjFrancis]

So at my gym, we only have a rack that has the barbell fixed in a sliding rack that is connected to cables. Not sure what this is called, but it's the only rack we have at the gym. Is this okay for doing squats? i've only felt work in my quads, and not much in my stabilizing muscles, is this because the weight is not free and is only able to move vertically?

You're most likely describing a Smith machine, a contraption forged in the depths of hell by Lucifer himself. Okay, I may be exaggerating, but I personally avoid that machine, and would rather do dumbbell variations if given the two options. You don't feel anything in stabilizing muscle because they're most likely not doing anything in you Smith Squats.

Check this out if you must continue using the machine: Analysis of Smith Squat. Keep in mind it will not prepare you for barbell squatting and you may even learn some bad habits that would make it more difficult that necessary. No sir, I don't like them, but if you must, I hope this is helpful. Dumbbells will limit your top weight, but if that isn't an issue, as before I suggest going this route instead.

 

[Enco]

If anyone is finding it hard to make a diet plan, check this out.

 

[DragonKnight]

Quick question about my cut: I've noticed that I don't really get hungry and i'm definitely eating about 1750(at most) cals a day and i run off at least 500cals a day five times a week. Is it just because i'm eating every three hours? Should I try eating even less (which would be hard because I've finally found the perfect balance of fiber, cals, protein, and carbs)

 

[jeremy70583]

You're most likely describing a Smith machine, a contraption forged in the depths of hell by Lucifer himself. Okay, I may be exaggerating, but I personally avoid that machine, and would rather do dumbbell variations if given the two options. You don't feel anything in stabilizing muscle because they're most likely not doing anything in you Smith Squats.

Check this out if you must continue using the machine: Analysis of Smith Squat. Keep in mind it will not prepare you for barbell squatting and you may even learn some bad habits that would make it more difficult that necessary. No sir, I don't like them, but if you must, I hope this is helpful. Dumbbells will limit your top weight, but if that isn't an issue, as before I suggest going this route instead.

Thanks for the tips...I knew something was wrong when all i felt was my quads working.

 

[reilo]

Read this:

Achieving Structural Balance (T-Nation)

That's really awesome. I might have to get a set of dumbbells then and incorporate the Single-Arm External Rotations along with my push-ups on off-days.

 

[Enco]

Quick question about my cut: I've noticed that I don't really get hungry and i'm definitely eating about 1750(at most) cals a day and i run off at least 500cals a day five times a week. Is it just because i'm eating every three hours? Should I try eating even less (which would be hard because I've finally found the perfect balance of fiber, cals, protein, and carbs)

You don't have to starve yourself to cut.

Just eat enough to get by. As long as you don't over eat and carry on exercising you should be fine.

 

[reilo]

Quick question about my cut: I've noticed that I don't really get hungry and i'm definitely eating about 1750(at most) cals a day and i run off at least 500cals a day five times a week. Is it just because i'm eating every three hours? Should I try eating even less (which would be hard because I've finally found the perfect balance of fiber, cals, protein, and carbs)

Your stomach is contracting and becoming smaller. Your body is getting used to your new diet regiment, so it requires less of you as it's getting used to your body. Which means, you become less hungry.

 

[scar tissue]

I would say not terribly fit.

I did the whole program last year for the first time. I followed my own eating routine and just did as much of the videos as i could and lost 20 lbs.

I believe there is a light version, but I would say just go for the full and do what you can. Tony always reminds you in the videos that you most likely won't be able to do what they do, and to just do as many as possible with good form.

If you are bad at pull ups like I am/was, get bands for the first few weeks unless you have a stool to help you do real pull ups.

thanks, good to know that you get results even if you don't follow the routine to a tee (sp?)

 

[MjFrancis]

Thanks for the tips...I knew something was wrong when all i felt was my quads working.

GiJoccin was right as well when he said it defeats the purpose of a compound movement. I would say diminish, but that's splitting hairs. There's a place for the Smith machine in the weight room, but if you have to ask about it I assume you're not an advanced trainee filling out your aesthetic.

You may also want to check your form (or have it checked by a reliable peer), a squat on a Smith machine would still have you below parallel activating your glutes and hamstrings to varying degrees.

 

[X-Frame]

That's really awesome. I might have to get a set of dumbbells then and incorporate the Single-Arm External Rotations along with my push-ups on off-days.

Also keep in mind that if you want your bench to go up you need to train your upper back as well. The body is smart and it won't allow antagonist body parts to grow too much out of proportion. It will hold back your pressing gains until pulling is addressed.

So hit those rows just as hard as your bench.

 

[Deadly Cyclone]

Anyone have easy things you can do in your cube at work to burn some calories?

 

[parrotbeak]

Anyone have easy things you can do in your cube at work to burn some calories?

I do pushups and squats throughout the day, especially when I'm feeling tired or when my back starts hurting from sitting too long.

 

[reilo]

Anyone have easy things you can do in your cube at work to burn some calories?

Lean back and chew some gum.

 

[TheRagnCajun]

Anyone have easy things you can do in your cube at work to burn some calories?

Restless leg syndrome?

 

[MjFrancis]

Like I said, pushups. Pushups and squats.

 

[ShaneB]

Bah, haven't been following since I kept forgetting to subscribe to the new thread.

Going to the beach this weekend with some beautiful weather, this is what I've been working towards, being proud and actually WANTING to go, show off and all that good stuff, will be awesome.

 

[Deadly Cyclone]

Bah, haven't been following since I kept forgetting to subscribe to the new thread.

Going to the beach this weekend with some beautiful weather, this is what I've been working towards, being proud and actually WANTING to go, show off and all that good stuff, will be awesome.

This is my goal. I am about 35 pounds overweight now, but you couldn't tell if you saw me unless I had my shirt off.

Damn my genetics. I got my grandpa's genes and he is overweight with a bigger bone structure, while my brother got my dads. My dad is 52 and in spectacular shape and works out every day.

 

[LJ11]

That's really awesome. I might have to get a set of dumbbells then and incorporate the Single-Arm External Rotations along with my push-ups on off-days.

My buddy swears by external rotations. He more than tripled his shoulder press and increased other upper body numbers after incorporating them into his routine, dude had a pretty weak shoulder as well due to injury.

You can also use a resistance band with a door attachment, or a cable machine at the gym.

 

[ShaneB]

This is my goal. I am about 35 pounds overweight now, but you couldn't tell if you saw me unless I had my shirt off.

Damn my genetics. I got my grandpa's genes and he is overweight with a bigger bone structure, while my brother got my dads. My dad is 52 and in spectacular shape and works out every day.

It's quite an eye opener when the fat comes off. To pick up a 40lb dumbbell and realize at one point I always walked around with that extra weight...

It always helps to have a goal and to keep focused.

 

[MjFrancis]

I just bought Jim Wendler's 5/3/1 for Powerlifting ebook. It was released on the 17th, just a few weeks ago. I wondered, if this book is about powerlifting routines and increasing your one-rep max, what the hell was the original 5/3/1 supposed to be about?

It starts out rather weak, going over a good deal of the original 5/3/1 book. I thought "oh, shit" for buying a rehash pamphlet, but it doesn't last too long. Then it gets into a whole mess of alternate 5/3/1 schemes, prepping for powerlifting meets, and 100 Q&A questions (minimal Blood & Chalk retreading). It's 156 pages vs. 97 for the last book. I'm pulling the number out of my ass but up to 50% of this book could probably be found elsewhere, but really it's a decent addendum to the original book and has a few proven 5/3/1 variants that even a non-powerlifter such as myself could utilize. Don't be surprised if Wendler works up to a definitive edition of 5/3/1 in another decade once he's done figuring out every useful variation of the program that there is to be had.

I could only recommend this for the advanced weightlifter or aspiring powerlifter, intermediates should stick to the original 5/3/1 book. Even then as I've said before, you can usurp the content of the original book with a few internet links if you're broke or just plain cheap.

 

[deadbeef]

Yeah, considering I bought his original 3-DAY e-book, and then the 5/3/1 e-book, and then ran 5/3/1 for over a year (correctly) and more like 2 years (including incorrectly running it), I'm going to skip on the new powerlifting one. It sounded like it was geared towards getting ready for powerlifting meets, which I don't really do. The 100 questions answered would be nice, but really if you just stick with the program for a long period of time, you'll figure out the answers to most questions yourself through trial and error.

 

[X-Frame]

Thanks for the review Francis. I still have the original that I haven't gotten around to reading but it's soon on the list.

Powerlifting has always been something I've been interested in but I always seem to get injured before I build a good enough frame to trust myself with powerlifting. Someday.

 

[MjFrancis]

For someone like you guys, it would really only be worth your time if you just had to know some of the variant programs so you could run it. For me, it's odd that sometimes it seems like he is assuming you're familiar with the original book and other times it seems like he's explaining the same thing in a new and concise manner. So, if 50% of this book is retreading previous stuff I'd say another 40% of it is sticking to powerlifters, which leaves 10% of the book as useful new material for the jack-of-all-trades weightlifter. I guess I'd say 'pass' to a good number of folk, then.

Even if I'm never going to step in a powerlifting suit and never going to a meet - seeing his take on a more aggressive 5/3/1 was still nice. If you've already bought TWO of his books, though - yeah, ask around for some of the neat variants or just wait for them to pop up in interviews. It'll come out.

 

[parrotbeak]

I finally saw guys curling in the power rack tonight! Looked like they had either 5 or 10 lb plates on, for either 55 or 65 lbs. But there had been so many guys squatting tonight that I had already given up on getting a rack, and was kinda excited just to be able to finally complain about this.

I hope there isn't some kind of squat trend going on. Or if there is, I hope they install more racks. Usually I'm the only one doing squats. If anyone else does them, they'll load it with 8 45s and do bouncing partial squats. But tonight a bunch of guys were doing full squats with appropriately light weights.

 

[The Chosen One]

Subscribing to new thread.

Finally getting back on the wagon.