I think, you've a misconception of yolk being bad.

Understand this simple thing, I'm not going to go technical.

The cholesterol issue you worry so much about, doesn't come from the yolks. Just eat the yolks, that's the thing that's going to help you with your lifting. Don't ask me why, it's extremely complex. If you really want to read, Charles Poliquin has an article about carbohydrates, cholesterol and fat combo optimization to maximize fat burning and muscle building.

Just so you know, if you don't have cholesterol, you can forget about having your muscles recover.

THANK you for understanding what I've been trying to preach for the long enough time.

You gotta understand the purpose of isolation and compound movements and why compounds works even with extremely low reps.

The muscle stimulation with low reps, heavy weights compounds are still enormous because you're able to use more than one muscle group to do a particular work.

With isolation....how much muscle can you recruit if the weights are just way too heavy? And your reps are too little?

So, just increase your reps with isolation/accessory exercises.

Looks really nice, just change the barbell rows first before the machine cable rows.
You're getting it right, very bodybuilder style.
Another good method of doing rows, in case your lower back feels tired after deadlifting, is to use dumbbell rows. I feel it totally stops the lower back from helping up and doesn't work it further. But always do dumbbell rows with higher reps, because you can't really use much weight and your entire body to help out, so high reps would help strain those muscles more. Furthermore it's always hard to pull without fcuking out your form with heavy weights.

And I like how you added chin-ups as your warmup. Very nice. This might very well be one of your best workouts. (Wow I sound like a PT)

This post has been edited by pizzaboy: Sep 5 2008, 11:06 AM

"SORT" of.

But I still STRONGLY only believe in a compound exercise for the first one. Why the heck waste precious energy on stuff like pulldowns and find yourself struggling to pull deadlift, which you would've easily done if you didn't do those isolation stuff first.

Sometimes deadlifts, used correctly can be a VERY beneficial exercise. In my experience, I was having a very bad week. So I just felt one day, instead of doing CNJ's I'll switch to deadlifts only.

I moved up to a fast 170KGx2 and then a pretty quick 180KG pull. Then I dropped the weights to 140KG's hoping to do about 8-10 reps with it when suddenly the weights felt like it was flying. So I did cleans instead of deadlifts, and guess what...managed to clean 130KG's (But no jerk of course, I wasn't prepared to)

And sometimes, when I'm having a pretty shitty pulling day, I'll finish off with light deadlifts, up to about 160KG's for a few sets of triples and sleep like a cow. Next day come back to the gym, I'm like "Kungfu Panda", demolishing weights like they're paper.

It just depends HOW you cleverly manipulate deadlifts to help yourself perform better. Something experience teaches, not reading.

Ye think? Doh..
Anything high reps is always good, it's just that when you're training for strength and moving at about 85% of your 1RM and have 5 sets.........that's when high reps aren't so possible.

HEY NO LAH!!

That only and ONLY applies to compound movements. I'm just saying, for the sake of saying only. Nono, stick to what you're doing. Hell in fact you shouldn't be looking for your lateral raise 1RM anyway. Keep it around the range of 8-15.

Compound movements, yes, I STRONGLY suggest going within 80% of 1RM. In fact, in training, we do not count any sets below 80% of 1RM...that's called warmup. We only count the topset. OH OH OH "Brag brag!!"

I did 150KG x 3 x 3 last night for my back squat!! JOYYY!

Today, 130x3x1 for front squats. Attempt!

You know what worked phenomenally for me?
I used speed instead of strength to help me lift. I used to grind at 95% of my 1RM and......bleh, it was bad. No improvements.

Then I switched to a different method like this. I don't use percentages, but more to feel of the day. Before this my 1RM was 160KG and I would GRIND THE SHIT out. When I say grind, I mean GRIND. It took 6 seconds for the bar to get off.

Then my coach pointed, strength, I had an excess load, but speed, I was lacking. So besides doing loads of snatches and clean and jerks, we also changed my squatting methods to this;

Monday-Back squat heavy (About 95% to 100% or 105% [PR])
Tuesday-Front squat light (Up to 90% 1RM for triples)
Thursday-Back squat light (Up to 90% 1RM for doubles or triples)
Friday-Front Squat Heavy (Up to 95%-105%)

Say I think I'm comfortable at 160KG's for today;

50KG x 2 x 3
70KG x 3
90KG x 3
110KG x 3
120KG x 2 x 3
130KG x 3
140KG x 3

Then I decide, whether to move up or maintain. If I feel like moving up, I'll move up to perhaps 155KG and attempt a double. If I get it, I'll move to 160KG and attempt a single. If it feels good, I'll move to 162KG.

But whatver it is, I'll move down to the next most comfortable weight, which would likely be between 145KG and 150KG. Last night, I decided to maintain with 150KG and did three sets of triples, and it felt .....easy. It felt like it was 120KG on the bar.

So it ended up like 150KG x 3 x 3.

So now I'm confident, I'll hit at least 162KG.

The reps usually linger about 2-3 reps per set. My top set, at LEAST 3 sets. Usually 4 sets.

It sounds complicated, but when you do it, you'll suddenly understand it's actually very simple. Finishing it, not so simple....I don't suggest rushing sets.

The most important part of this workout is, you MUST NOT feel like it's hella difficult. It's got to move up relatively easily. Mind you this technique slaps your ego like a whore because your body can be quite temperamental. This week, it might do 100KG's like it's an empty bar. Next week, it can feel rather peculiar and heavy.

Just follow what your body tells you, but on maxes, keep it between 1-3 reps, and on lighter days, up to 5 reps. Sets, don't really matter THAT much, as long as you're progressing.

Who in the world taught you guys about rice wan.........garghh......
Asians have a genetical trait that's different from the majority of caucasians. We actually digest rice much more efficiently than caucasian genetics. Why'd you think that there's so many Asians that eat rice like bloody blue whales eating krill and yet look slimmer than our fatass caucasian counterparts?

This same genetical trait, also causes our body to mask influences of steroids, thus we're harder to detect on roid abuse (interesting eh? being an asian) The important thing is you guys know how to TIME your carb intake and choose between high and low Gi carbs.

Also, protein+fat pre workout, try to avoid it. Save that for after. It's best to take SUPER hi-GI carbs before a workout. Have you ever had that feeling of jumpiness when you take supplements like no-xplode? I can recreate that same feeling, with high sugar milo and Oreos for 1/10 the price. But you gotta time it, or you'll have a crash before your workout. Mine, in 10 minutes before I train. My dad's about an hour before he trains.

Calculate your calories, and you can eat more rice if you like it that much. I can't be bothered to eat, or not to eat rice. My diet's consists more of meat anyway since I was a kid.

This post has been edited by pizzaboy: Sep 9 2008, 03:10 PM

You have a STACK!???

How many years have you been training?

Why in the world do you need a stack, after only a month of training???????

Just wondering, why don't you replace the skull crusher and all that with lying dumbbell skull crushers?

Ever tried sugary milo with nescafe?

There's a joke on Crossfit.com, about this;

So we can only train one bodypart a week?
Try telling an athlete that. Try telling your swimming coach that; "Erh, coach...we did swims yesterday. Don't you think we should train another bodypart today? Maybe we'll do, skipping ropes"

You don't have to wait till next week to try again. You can just try again the moment you read about it. Also, if you're going to concern yourself about military presses foot stance.....I highly suggest....this may sound a little rude...but....seek a doctor.

Too many bodybuilders concern themselves about the slightest of form, yet if you take a second and think, in recruiting maximal muscle fibers (I AM looking at it in a bodybuilder's POV) your main goal is to squeeze the fcking rep like a hungry lion. You're not gonna bloody care about whether your feet stance is wide, or narrow, you just wanna get that last godamn rep to kill the last bit of muscle fiber that's still alive. You don't bloody care anymore because as your form starts to breakdown, you know that all the supportive muscles are working overtime to still hold your arm into position while you execute the last of the reps. You're tearing the last bit of fiber, trying to finish the set. And that's the only thing you're thinking about.

If there's one thing that separates the strongest and biggest bodybuilders, it's not whether their stance is wide or narrow. It's not even about "Oh, strict form on my isolations". It's about holding on to the bar as hard as you can while you try your hardest to finish the entire high rep set. It's about feeling the burn, but ignoring it because you know pain's only temporary. It's not about being satisfied that you press 100KG. It's about knowing that they're weightlifters out there that press 160 KILOGRAMS. About knowing that Zydrunas Savickas did an Apollon Axle clean and press for 170KG x 8 reps.

If you cannot understand the hardcore mentality, you're only, and will ONLY stay mediocre. If someone with a nickname as stupid as pizzaboy can understand this, you should be able to, too.

OH.....boy....I wonder if I told you wrong infos.....

Overhead presses....probably isn't going to help you recruit enough muscle fibers to consider it as a main workout. I'll suggest changing presses, into PUSH presses/bench press as you can use more weight there.

It should go more like this alright?

Say my main for today's deadlifts;

1. Deadlift

20KG x 5
60KG x 3
100KG x 3
120KG x 3
140KG x 3
160KG x 3
180KG x 3 (Very difficult)
190KG x 1 (Say this is too heavy for me, so I drop to 170KG)
170KG x 3 x 3 (Optimally, I'd like to hit, 6 sets, but if it's too heavy, three triples will do)

Next week, I'll try and make my 170KG feel lighter than this week.

Then what are my supporting muscles for a deadlift? Legs....back....in my case, traps as well cuz I add a short shrug at the top.

So I work on my supporting muscle or weak position. Alright, so I've a long torso, thus a strong midsection is important. Thus I do this

2. Good mornings

20KG x 10
40KG x 5
60KG x 5
80KG x 5
100KG x 5 x 3 (Because after doing a 170KG for 3 triples, 100KG'll feel light)

Okay I'm done.

I'm almost gassed out, but I feel there's still a little bit in me....something simple. What supporting muscles left? Okay, fcuk supporting muscles...I wanna satisfy that bodybuilder in me...bicep curls;

3. Bicep curls
20KG x 10
40KG x 8
50KG x 3 x 8

So you get what I'm saying? At the top set, always maintain the weights used, and finish as many sets as you can. If you feel too tired for triples, do doubles. If doubles cannot, do singles. The weight has to feel, reasonably heavy. Like you'll be okay, can finish, confident for the first 3 sets, the last 2 sets, you'll have your doubts, but you CAN pull it off.

The thing with such training, is feeling. You must feel right.

And also, you must analyze your weak points in the lift, and correct it. If you're weak in a deadlift, off the floor, use a 2" deficit for your lift. If your lockout's weak, do heavy rack pulls.

I hope you get what I'm roughly trying to say.

Isolation=High reps unless you can bicep curl 140KG x 4 like Magnus Sammuelson.

Erh ....no....

I do pull-ups almost daily...behind the neck.....about 50 reps in 10 minutes. And my tricep is stressed almost daily because of the behind the neck push-presses and jerks and presses. I don't have a single issue doing the same thing again tomorrow.

There's a Crossfit speaker that once said;

"One bodypart every 72 hours? What? Are you retarded? If I was a swimmer, and I swam today. Am I going to swim the next 72 hours only?

If I was a weightlifter, and I did snatches 48 hours ago, and my competition is today. Am I going to skip snatches and just do clean and jerks? Oh wait, I can't even clean and jerk....I've to squat. I just squatted yesterday"

Don't be (Politically correct term: overly concerned), Pizzaboy term: retarded. Just eat more, rest a bit more. Jeez.

Lu Yong was trained with this method. Of course it's awesome. Almost all Russians use SOMETHING like this as well. Heavy main work, lighter accessory work. Westside Barbell copied the principles of this method as well, and look at their powerlifters. Strong stuff.

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Added on November 20, 2008, 11:44 amAnd hey! Your bench press, is about the same as my push press. Let's see who gets the highest at the end of this year. Mine's currently at 200LBS x 3 for my push presses.

This post has been edited by pizzaboy: Nov 20 2008, 11:44 AM

I'm lookin to hit 210LBS x 3 next week. Will be adding one more session of push presses tomorrow.