Dont bother wasting your money.

kekeke

well i lose the grip then the form then my back..... recovering now.. will resume next week.....

Appreciate quick form check on squat and deadlift below.. These was after long layoff due to hip issue post futsal session and i'd drop the weight a lot to gain back the proper form.
my mind keep telling me that something is not right with the squat.



Hope all iron buddies could provide some points.

Thanks

This post has been edited by alexooi17: Jul 23 2017, 03:13 PM

Hi guys, does anyone know where to get power belt locally? Found at BMF but out of stock.

http://www.bmf.my/products/Beast-Gear---Po...lt---Black/2095

I'm looking for 3 inch width if possible. 4 inch should be okay too. Otherwise need to get from eBay for RM200.

Got mine from puppy7 at Lelong.my for about 60, or 70. Not sure if the range he has meets your requirement

Works fine for me, but I already have to repair it once less than a year of using. The rivet (?) came off.

And also be warned, the model u choose may vary from what he delivered, without prior notice lol.

http://startingstrength.com/article/the_be...nd_the_deadlift

And the rest of "belt" is in the Starting Strength book.

I found few "belt" at few gym which similar with the one sold at Lelong, but that's not what I'm looking for. Tried the gym's belt and I got this feeling that I might break them, thin and flimsy. Haha... But of course it's abused by many lifter before this.

That guy (puppy) is funny, he thought I'm a Bangladeshi.

Hi guys,

I consider myself as slightly overweight, im 170cm with 75~76kg

i've daily meal was rice + bread + coffee with sugar for so many years.

until last 3 day, i've decided to changed my meal plan to:
- totally cut off sugar, salt, bread, and rice from my daily meal.
- take only vege, fruit, tofu, eggs, potato, chicken, sometime a glass of milk or fat free yogurt after 1 hour of dinner.
- 2 days cardio(30min each) + 1 day lifting(1 hour)

what surprise me is that I dropped from 75.7kg to 73.4kg.

so, my question is, is this a good way to diet & cutting? can i continue to eat like that?

how do i know the one i burn was actually fat not muscle?

is there any side effect if dropping my weight that fast?

All of these questions, the answers can be found online. Why not do your own research first?

First thing first, can you sustain this lifestyle for 3-6 months or many years?

It's been so long since I back to the gym and this thread...is darknight still here

Create a sustainable routine and diet. Crash diet wont last you. I am blessed with no excess skin when I loose 19kg in 9 weeeks.

Eat enough and you wont loose muscles that much. Set up TDEE, count your macros and calories intake. Keep on the exercise whatever you are doing as long as it works.

Whoa bro, in 2 month 19kg? mind to share your daily routine? maybe I can take it as reference.

Nope. Thats some dumb thing to do. Never use it as reference.

Dear bros, need some advice here:
I'm on push, pull, legs 3days/week program. I still want to progress in the weights in the big 3: bench, squat, deadlift, because ya'll know, it impresses no one in the gym . So I start with one of the big 3 at every workout, bench - push, dl - pull, squat - legs.
Thing is, I have been struggling to add weight to the workouts, hell I even struggled to lift the same weight from previous session.

I know that strength is somewhat a skill, so if I'm on the PPL split, should I forget about getting stronger (progression in the weight I lift)? Or the volume would eventually help me to get stronger, theoretically? Any recommendation to tweak the program is also welcome.

This post has been edited by Lionel90: Aug 15 2017, 02:18 PM

are you eating at a surplus? what are your rep/set range?

I believe I do eat at a surplus, but been scaling back lately. Waist has grown by an inch; from mirror it seems I have gained more muscles, so I'd like to think that my nutrition is still on point. Ok i'm gonna get sticks for this.

3 sets of 5 for bench & squat and 2 sets of 5 for DL. Every other workouts are 3 sets, rep varies from 10-15. Sometimes AMRAP that goes up to 30, but that's bicep curl as a finisher with really light weight, but it's curl, so probably should leave it out of discussion?

those 3 sets of 5 for the bench, the workout is at what percentage of your 1RM? how long have you been on the routine (as in how many weeks have you been doing the same weight at 3x5)?

lol for the curls, well personally, if you goal is total body strength, they do help i guess, for instance for your bent over or pendlay rows. but the rows work out the biceps just fine. so it ultimately depends on your priorities at the end. If it were me I'd remove them and add more major bodypart compounds or accessories. Strengthening them helps more than having a big biceps and triceps for your bench and rows.

Never test my 1RM. But the weight i'm stuck at, been almost 1 month. Oh I should add that it's already after a deload as I had to miss a total of 1 mth of training (non-cumulative) over the last 2 months. It's about 90% from my best 5RM.

Yeah, the curls are at the end, after all the rows and other pulling workouts.

This post has been edited by Lionel90: Aug 15 2017, 03:15 PM

So from what you mentioned, i'm assuming the deloads you had = dropping the weight by 10% of your 5RM and maintaining the 3x5?

if yes, what i can suggest to you is to drop the weight again (90% of your 5RM) but instead of 3x5, try increase the volume to about for example 4x8 or even 4x10. Keep this up for at least 2-3 bench session (yea gonna have to lower your ego for abit).

Another alternative, is to lower your rep range even further to about 3 reps and increase the sets.

Both method works for me. previously i was struggling to even get 5 reps for 90kg bench. So decided to experiment on set and rep count

10x3 at 92.5 kg for about 5-6 weeks if im not mistaken (problem with this is it takes too damn long)
8x6 - 8x8 at 80kg for 2 weeks
Then all of a sudden managed to easily get 6x5 at 90 kg

my bench 1RM increased as well (though the last time i tried 1RM was 4-5 months ago).

So basically you should try a different workout pattern to reset the body since your body will definitely hit plateau if you keep doing the same routine (1 deload session is not enough for my case). Take your time and experiment. or hire a competent trainer to assess your training

PPL 3 days a week leaves a lot of gain in the table imo. At least minimum body parts are trained twice a week. If I were u, I go full body 3x per week. If u like to stick with PPL, then incorporate legs into push n pull instead. So it's PP instead of PPL.
My experience with 3x5, u can't go on linear once u reached a certain stage. I went from 3x5 on big 4 (OHP included) to 3x3 then 1x3 for strength. After that u need to drop weight back, continue on 3x5 again provided u do volume work on yr assistance. I give u an example what I just did recently:

Monday: 3x5 squats (low bar). Volume: RDL, calf n leg curls.
Tue: 3x5 BP, volume on shoulder (BTN, flyers/ raises)
Thu: DL heavy strength, Front squats, calf, leg press volume
Friday: OHP 3x5, dB flat/incline, flyes volume.

Focus on assistance work with volume n go balls whenever training for strength. I gone up in strength while cutting for the past 4 months doing the above.