Where a good diet = a pretty decent caloric excess. I'm at 117.5 kgs for 3x5 right now, and recovery is getting to be an issue at ~4k kcals daily. I'm 35 which prolly doesn't help tho :/

jimi, I'd consider doing the PPAN template, i.e. light/front squat on Wednesdays if recovery gets to be an issue. I very much doubt you can get to 140 without eating pretty well.

ETA: incidentally my goal is 140 kgs before I start cutting as well, heh.

Yup, super easy to do.. just takes time in the fridge and a couple hours on the stove top. Also it ain't pink if you do it youself (unless you want it to be, blech).

I'm probably exaggerating a bit. I do believe that dynamic flexibility is way more important than whether or not you can touch your toes in a static stretch though.

Btw. I like Elitetrack.com more than the Charlie Francis forum. Less ass kissing and censorship. But there is a lot of info to be found both places of course.

I think if you are willing to search harder the advice is superior on Charlie Francis' forum. I mean he is the worlds foremost expert pretty much and you also have guys who are complete experts on Russian literature like James Smith as well as top sprint coaches. If you just want to browse a bit then Elitetrack is probably better.

115kgx5x3 is my last workset and only about 2 months ago got up to 125kgx5x3 before getting a bit lazy for a while. Yeah, i'm hoping muscle memory is going to be on my side.

Sounds complicated, hopefully i shouldn't need to change up anything. I think i should be able to hit 140kg while still being a novice as i'm at a decent enough bodyweight. Yeah. It's the mythical 3 plates we're all after.

I'm hoping to try to get 100kg on BP too and feel it may be close. Working back up to my previous PB of 92.5kgx5x3 worksets in a workout or three.

I don't know why i'm so determined to get these numbers as once i start trying to lose the weight for summer i'm going to lose a lot of strength i'm expecting.

corned beef on rye w/ spicy mustard

pretty much grew up on that

Squatting 205 tomorrow.

Thinking about it, probably the first time I've ever lifted anything over 200lbs more than a few inches.

sliced up a sirloin steak from last night and pan fried it up with some onions

laid on a hoagie roll and topped with american cheeze

om nom nom nom nom nom

My WIM is highest the day after a workout and pretty low the day after that. Not getting used to doing SS every other day.

I think that's just your cortisol not your WIM

can most people here do an overhead squat?

2xBWx30

With a broomstick.

...maybe.


I used to be able to do it fairly light when a trainer at my gym was helping me out but probably not now without a bit of work.

Does an air squat overhead squat count?

But yes I know I can with the bar at least I haven't tried anything else. Well, on second thought I did try a snatch with like 90 pounds which was pretty easy and I think that's kind of like over head squatting.

135x5

...wut?

Last time I tried I could do around 75% bodyweight with some Chenobyl abortion form.

I can do a 40kg OHS, haven't tried anything harder, I got to that point a few months ago when working on squat form but I hurt my shoulder push-pressing so I gave it up and haven't gone back yet.

i worked up to like 30lbs on an OH pistol. I'd like to do the bar both legs with good form. Then my future being Smiley-tard on Bulgarian with huge ass wrist wraps will be pwn pwn pwn.

And I can have some guy with 7 dipthongs in his first name and a uber Russian last name like Krastev coach me.

Krastev is a Bulgarian name

f



u


ETA: Кръстев

That bit of math language and alphabet soup smells more like communism to me.

im getting better but not flexible enough yet.

I was thinking in the sauna... Have I been accidentally hating Bulgarians thinking they're Russian? Then... Is there any reason I shouldn't hate any Bulgarian who can't total 3xBW?

wat thu **** does this even mean?


Can you elaborate on this?

And this?

Or should I just go read charliefrancis and elite track and come back later?

btw, I don't understand the argument in choosing the DL over the squat. It makes no sense/is incorrect. Squat works more muscle over a longer ROM. And the program looked pretty ****ty.

i've done 135x5 pretty ezpz, i think they are uberghey though, and no point in doing them without oly lifting shoes. 200 plus is admirable though, i dont think i could do that at all.

yeah +1 on wtf at there is no such thing as relative strength. seems logical to me that if 2 people produce the same amount of force but one is lighter than the other, the lighter one will be faster.