We need something to discuss. Something proper. Maybe we should stop posting stuffs on BB thread because I sort of agree with chris. We don't want to let the beginners confuse themselves between bb and pl or even wl.  Try not to spam. We got reasonably credible people around to talk training. So lets start things off fellas.

I notice that I get the best results in terms of increasing size, when I train in the lower rep ranges (5 or less). I think many people, especially the beginners get caught up in going on 'bodybuilding routines' of 8-12 reps because the pros do it, without first understanding themselves.

Charles Poliquin once mentioned that if you take 80% (or was it 85%) of your 1 rep max, generally most people can do 6 reps. If you get less than 4, it means that your training should be lower rep oriented. Myself only managed 3. So I can see why lower rep ranges work out so well for me.

I think if you're not experienced enough to write your own program, 5/3/1 is probably the best program if increasing strength is your main goal.

yeah_guyz I assume you want to climb mount kinabalu?

If yes, don't neglect your strength training. Most special forces unit in the armed forces require that their soldiers be able to bring their squat up to a minimum of 2 x bodyweight. These guys strap on 20kg and walk for up to 60km in less than one day, so they need very strong legs to withstand the forces that their legs go through.

As for your playground training, it's best to do it in a circuit training manner, alternating between upper body and lower body exercises. I highly recommend that you include burpees (for extra fun' dont just hold the pushup position, do the pushup) and mountain climbers. You can also do bodyweight squats. Btw, you never provided us with reps and sets numbers.

40 second?? that long wooo

Will pass the link soon.
All the kettlebells are Pro Grade. I won't get the cast iron because there are cases of it breaking when it falls, and I don't wanna bring bad quality products.

Its interesting to see the effort put in some members to get DIY stuffs. Good job ya'll.

Little thing to share, try doing this

- 10 burpess, 50m sprint, knee tucks - jog back to start position
- 10 diamond pushups, 50m sprint, knee tucks

Repeat for 6-8 sets. Looks easy. Used to do stuff like that before, loose bf? yes. feel tired kenot squat heavy? sometimes.

so yea

Yeahguy: woohoo now saya ada gang skipping lol.

wohooO!!! i'm not a mod anymore!! Yes yes yes!!!! hahahahaha!!!!
Time to enjoy discussing in this forum again, and not have to worry about prying eyes.

Cheezz,
Have you tried a lower bar placement for your squat?

I think ATG requires more quad involvement.

Are you referring to the 'butt wink'?

I can't imagine that anyone can go ATG without a little butt wink at the end of the range. For me, my butt is almost touching my ankles/achilles already with the whole length of hamstrings resting on the calves.

Show me a person that does full snatches and I'll show you a person, that can do a squat without any butt wink. Anybody that snatches or overhead squats to the bottom, will be able to do squats without butt winks, because the moment your butt goes in a bit, hey presto! Forward drop of barbell. Finding the center of gravity, in my opinion dictates a good squatter to a weaker squatter. The more flexible you are, the chances of finding your center of gravity is better. But there are people who learn to manipulate their lack of flexibility with changing technique during their squats. Like the powerlifters. Sit backwards, and they're able to squat more with wide hips. But the problem, is they have very very sore hips.