From my opinion, it is a good routine for cutting and adding a little bit of muscle to your body. You can see it from the before and after pic (if it is a true before and after pic). All of them have shred some pounds of fat and the muscle definition increase because of the fat loss. If your goal is to lose fat, this is a very good workout. If you want to build muscle, there are other routine but most of them need the availability of machine and weights from gym.

But still, just like -mikehuan said, you can burn 1000 of calories everyday but if you eat more than that, you ain't gonna lose the weight. Further more, there are a lot of free workout routine that can help you lose the fat.

Will it increase your deadlift PR?

This post has been edited by alien9: Jun 21 2012, 08:13 PM

I'm curious at what actually happened there It can't be a normal squat if you attract a lot of attention.

Heavy is subjective so that PT cannot argue with anyone about lifting heavy weight.

Just continue what both of you been doing. How are you going to increase your squat weight if you don't train your squat? Yes, there are exercises that can help increase your squat weights but nothing beats doing the squat itself.

For the deadlift, deadlift always starts on the floor. If you put it on the rack, it would be called rack pull.

I suggest that you have a talk with the gym owner, asked him what is the real reason for what happened. And try to reason with him if he said that you shouldn't do squats. There is a reason why the safety is invented.

As long as the weight is the same for both sides, you are good to go. But normally, people wouldn't do this as there is a possibility of miscalculation so the bar will become unbalance when you unrack them and injury can happen. It happened to my friend once, luckily I was there to support him.

whatever it is, you must increase your strength gain

1. Lifting the upper body @ jerking would be cheating the form. I've been there and trust me, it is better for you to focus on perfect form. Jerking can be done if you are at last sets but if you do it from the first sets to last, it would defeat the purpose of gaining the strength amirite?
2. Lift the bar explosively as you can.

1. I would put my hand just like the normal width for bench press (not close grip not wide grip).
2. Doesn't matter as long as the bar is directly under your shoulder. If you have long torso, it would be far.

From my experience, the width of your feet can alter the ROM for this exercise. Wider feet placement would shorter the ROM and narrower feet placement would make the ROM longer. Shorter ROM is easy but I prefer longer ROM.

That is good, hope to see your video
And yes, pendlay row do make your lower back pain a little bit. Your back have to be straight + the weight that you lift from the floor thus the lower back pain sensation. Sometimes I fail on pendlay rows not because of the weight is heavy but because it tax the lower back.

Just asking, do you do max effort on those 3 days?

celah kangkang = groin

Maybe it happened because of bad form or sometimes when you train with high intensity, the weakest area will become fatigue fast thus the pain/pressure that you felt @ weak body part but I think it is due to bad form.

It is a very good routine for beginner and powerlifter. It is a full body workout for 3 days a week emphasize on increasing overall body strength, strengthen the body, add mass and goal driven which is very good for beginner.

I use this routine for 6 months before I add a few other exercises such as dips and chin up, doing a lot of deadlift etc. I got good gains from it especially at my lower body. Follow the routine as per stated and don't let your ego comes in the way and you are good to go.



The answer will be yes. Most people have flexibility issues with squatting as they last squat when they are little. People who use 'tandas cangkukng' would probably doesn't have this issue as they are used to squatting.

I have a friend how have flexibility issue and not so average lower body muscle strength and it is very hard for him to squat even with less than 100lbs weight. Well, a good trainer will know how to fix this

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Added on June 24, 2012, 11:47 pmThe bar weight would be 45lbs for the 7feet Olympic Barbell. Top up with your current weight, that would be 165lbs. Correct me if I'm wrong.
You are squatting with low bar or high bar? With narrow feet or wider feet placement?

This post has been edited by alien9: Jun 24 2012, 11:47 PM

Both of them are compound routine. Stonglifts used all compound exercises on every lifting day. I don't know about SS but if you look into 5/3/1, on one lifting day, there would be one main compound exercise and two accessory exercise to 'help with strength development' of the main exercise. Which is better? You have to try them and see for yourself.

You gym doesn't have half cage / squat rack? Mine too so I'll keep in mind when I'm doing the lift, never go to failure and always listen to your body.
There is no right or wrong technique to squat except for bad technique. High bar or low bar depends on you shoulder flexibility. Narrow or wide feet placement depends on you flexibility and your preference. I can do both but I prefer to do wide squat

Well, if you squat for the sake of squatting, that advice will be good. But if you target for a good PR or the kind of people who want to raise his/her squat weight, lots of things have to be taken into consideration and it will be a different story all together.

Good advice. And you can always try to train your squatting in the toilet everyday. Hahaha.

For me, I know that I squat parallel because I do box squat. Even I do box squat, I'm still squatting with a 'butt-wink' which I read is dangerous. But some other site says that it is ok, and some other website says that either it is a butt wink or lumbar^&*&)(*() which I don't know

One piece of important advice from me. If you sacrifice good form over trying to lift the weight, you are asking for trouble. Never ever sacrifice a the form.

If you have shitty day and shitty diet for that day, and feel lethargic and can't do your workout as supposed you do, don't do it. No one is forcing you to do it. You can always come another day instead of having to layoff for months due to spine injury etc.

Just think, which is better, your well being or the workout.

Do that. Form is everything man. You can boast that you can squat 400lbs but if you are doing partial squat, ain't no one is going to be impressed except you and dumb-alike people.

Just sharing my experience. Last month around mid-May, I was on my triple triad shoulder super set which consist of 10 reps of front raise, 10 reps of lateral raise and 10 reps of db shoulder press for 3 sets. I was too tired at that point since I've just done my back routine (back and shoulder) and I was on Keto Diet (adjusting period). Although I was too tired, I still want to finish my routine and I've done them with bad forms. The swing, the momentum, the cheating, the half reps, eveything and the result?

I'm currently have this shoulder pain whenever I'm doing heavy workout especially shoulder. Its subsiding now after a month of rehab. So, I hope that you can take something from my experience. Never sacrifice the form unless you wanted to be injured.

I am 140% agreed with you. Its been one month since I have the shoulder injury. Hopefully it will gone forever or I will be in a big problem. If it is still there, I wouldn't be able to maximize my gain and it is sad

Ask someone to see your back when you are performing the deadlift or you can always record a video of you doing deadlift.