in those videos, poundstone has probably 50lb on coleman.

This video has Derek posing with Ben White (Pro BB, strong guy too - 700DL)

http://www.youtube.com/watch?v=T8_i1...ailpage#t=239s

Attn JonFon: Binary serial number spotted itt.

My 2c...

Also, Ronnie looks massive because of his super low bf, skin tone (race ban), is always 'pumped' in his videos, etc.

Best part was the clueless guy sitting at the Smith machine just watching this display happening before his eyes.

Maybe he was just resting there and was a super strong skinny dude.

ETA: haha, I remembered that vid that G4S posted and wondered if anyone would reply to KP with that. Bad choice of big guy to pick KP

Reps per set without looking at overall volume is pretty silly imo.

With the weather getting colder/running outside less fun, I'd like to spent ma-thursday in the gym. I only want to workout ma-thu, this isn't up for debate.

I want to go to the gym every day, to get out of the house and to wake up. If at all feasible I'd like for all those days to be weightlifting, because doing cardio at the gym is lame.

I've been doing some sort of 2 day SS (squat/bench/dead tue, squat/press/db row thu) for a year. Happy with the results, esp because I was eating at a deficit, running ma/wed most of the time, and took a lot of breaks/holidays.

I want to do this the next 6 months more or less, after that I'd add running again and go back to working out tue/thu for the summer.

From christmas on I'll be taking regular snowboarding breaks. It'll probably/hopefully look like 3 weeks at home working out, one week boarding, so that should help me not overtrain?

Goals:
- looking better
- getting stronger
- don't overtrain, be likely to get injured, ... basicly just going to the gym is important (I'm a pro and def play worse when I haven't exercised for say a week)

How about this program?

monday:
bench
trap bar deadlifts (can't do regular ones without back rounding)
chins

tuesday:
squat
press
pullups

wednesday:
bench
romanian deadlifts (not max effort, more of a hamstring stretch)
chins

thursday:
squat
weighted roman chair back extentions
pull ups



I have rather big flexibility issues, esp wrt hamstring/lower back, so I'm looking to get into both rolling and stretching too.

If I feel like it I might add some vanity curling on saturday, but w/e.

Questions:
- Does this look feasible or am I going to overtrain? Sleep should be ok, probably not perfect, and I'll be eating at a slight surplus.
- I guess if 4 days in a row of max effort chins or pullups are too ambitious I'll find out soon enough, and I'll be able to adjust and make one day of each 80% effort or something?
- Any important muscles I'm not working out/any imbalances?
- Any good exercises I'm missing I could easily add?
- Will the pullups give me enough of a back/shoulder workout, or do I need to add say pendlay rows to thursday (or maybe sub thursday pullups for pendlay rows?)

Ty!

I just wanna know which day of the week is "ma".

I just noticed last night then when I sit back while squatting my body is not centered. I'm off more to the right and I don't know why. Looking in a mirror and doing body weight, I really struggled to even it out. I was finally able to but I had to push my butt out hard to the left, and it doesn't feel centered at all although it is.

I guess this explains why I started getting right side SI pain as the weight got heavy in SS, and now again in 5x5. I'm not sure what the cause is -- i guess differences in hip flexibility or something? I had osgood's badly in my left knee when younger and have a super prominent tibial tuberosity but I don't know how that would be related.

haha, that's maandag, dutch for monday

I thought you were from Belgium?

Three official languages of Belgium and Dutch is most prevalent as a first language. It is also mostly spoken of the Flanders region (Brussels, Antwerp) which is the north portion of the country.

I thought most popular was French, then Flemish, then dutch in third, maybe a bit of German in there in 4th. What do I know eh?

flemish = dutch, doesn't differ more than say american english vs british english

it's roughly 60% dutch 39% french 1% german

any comments on the rest of the post?

Miles, so are you saying in your opinion hypertrophy doesn't do anything, or just likely doesn't do much as just getting strong? Or it's hard to know and not to worry about it?

i'm saying it comes with getting stronger and that none of the commonly cited examples prove the opposite. there are no secrets.

There are tricks that make a lot of the bros look bigger though. Low body fat and a tan can make a big difference in perceived muscle size. Plus your confidence can shape how you perceive someone else's muscle size relative to your own.

Yeah color must play a huge part, cuz even in the G4S link, Poundstone looks a lot "less cut" than the black dude. Those are some MONSTER ****in obliques though holy god.

Maybe they should have two different bodybuilding competition, one for whites and one for blacks. Separate but equal.

I think the 3rd to last time I benched I might have torn (or strained? or sprained? what's the difference?) the outside of my right pec muscle. It hurt a little bit and I backed off for the 2nd and 3rd sets. Last time, looking back at my log, it looks like it didn't hurt and I did a normal 3x5, although I did reset that time as well. Yesterday's workout I moved up 2.5 lbs and my pec hurt a ton. When I was actually doing the lifting though, if I tucked my elbows enough and touched the bar a little lower (closer to my nuts) than usual, it didn't really hurt, and I toughed out 3x5.

So usually there is no pain if I am just naturally sitting or standing motionless. If I try to stretch out my chest there's a bit of pain which fades away as I keep my arm/pec/chest moving. If I rub the area there's also pain/tenderness.

Anyone have insight into what the injury actually is? Also what's the best way to take care of this? Also, if I keep lifting what could happen? My preference would just be to tough it out as I do with all my injuries; usually these things just go away for me.

Thanks a bunch in advance.

Combination, Pundstone is less cut, but also the discrepancy looks larger than it really is.

As for your second point, have you ever seen a bodybuilding competition?

Lol. The whites definitely try as hard as possible to even the playing field.

Could be a muscle strain, or adhesions, or a minor tear. If its adhesions, you should roll the **** out of your pecs with a lacrosse ball against the wall. That should make it better.

If its a strain or a tear, rest it. Ask The Engineer how a torn pec feels. If you tear it bad, you wont be benching for a long time, if ever again.

kaby, I always liked the 5/3/1 4-day per week template.

ma: press + press assistance
tu: dead + dead assistance
we: bench + bench assistance
th: squat + squat assistance.

Do the main lifts as per the 5/3/1 protocol and pick you assistance exercises as you like done as 5 sets of 10.

The high intensity/low rep main lifts help your strength, the high rep/low intensity accesory lifts help your secksyness.

Thanks for the advice. A few follow on questions though:

1. Are you saying if it's adhesions I should roll + lift, and if it's a tear I should rest, or are you saying I should roll + rest no matter what? If you're saying the former, how would I be able to tell?

2. Should I still proceed with my other lifts? What about overhead press? I would think that lift would be a go, I haven't been able to feel the same type of pain. But of course I wouldn't be asking if I didn't know for sure...

3. If I'm supposed to rest it, how does one know when to return? Just when it feels better? Or wait a few days and I'll be good to go even with a little pain? Or wait a few days AFTER it feels better?

Thanks again. Off to bed for now. I'll go buy a lacrosse ball tomorrow pending your answer to question #1.