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I made gains on 5/3/1 for almost a year straight
STAY/GET BACK IN SHAPE VOL 3.0 -- A New Niketalk = A New Thread
- Thread in 'General' Thread starter Started by cincoseisdos,
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I’m using an app to track it, I definitely gained some mass on 5x5 but didn’t notice any change in my max lifts. https://apps.apple.com/us/app/531-strength/id1062989244
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Yep I used that same app.
program gets really boring but it works.
program gets really boring but it works.
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You can always do quarter squats with your jerk dips and presses.
Chinese lifters do it all the time and their quads are crazy.
Chinese lifters do it all the time and their quads are crazy.
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Anyone done this program before?
Brogains 10 Week Powerbuilding Program Spreadsheet (4 Day) (2024) - Lift Vault
The Brogains powerbuilding program is a strength and hypertrophy program written by Brogan Pratt. It has the option to be run as a peaking program for a meet. Table of Contents1 Brogains Powerbuilding Program Overview2 Brogains Powerbuilding Program Spreadsheet3 How to Calculate Your Training...liftvault.com
Going to start it soon but trying to figure out what the bottom of the spreadsheet is for where it says "training 1RM for week __" below each week. It allows you to adjust the reps.
I did. I liked it a lot. HOWEVER my spreedsheet didn't allow me to change thos numbers for some odd reason. I just plugged in my 1rm and used the program as is.
Squat went from 363 to 380, bench 232 to 245, DL 479 to 500.
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531 is one of the goat programs
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I stop watching all these youtube content folks on any topic eventually because you realize this is how they make money and are under pressure to moreso put content out as much as possible instead of something meaningful.
aNYone
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A man that large shouldnt be able to move like that.
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Jeez those burpees in the 2nd video were serious
One of those guys even switched up his accent
After a while he started talking with like a boston accent, "bahbell", but he didnt sound like that in the early vids
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Bro peep his ig...mans a savage
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Beruseruku Desu
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I’m late but I’m just now seeing this. Awesome.
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Running in the pool is no joke man
calibeebee
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Couple supps I’m taking now. The bucked up is the regular formula in watermelon.
Tried 4 weeks each of these whey protein isolates. The one on the left I trust more because of the “NSF contents trusted and certified” and the “informed choice org trusted by sport” badges on the back.
Had good results with both. Pretty good flavors. The Jocko had a tiny bit of that fake sugar flavor but it wasn’t enough to be disgusting. Would recommend either.
Tried 4 weeks each of these whey protein isolates. The one on the left I trust more because of the “NSF contents trusted and certified” and the “informed choice org trusted by sport” badges on the back.
Had good results with both. Pretty good flavors. The Jocko had a tiny bit of that fake sugar flavor but it wasn’t enough to be disgusting. Would recommend either.
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Anyone ever strain their lower back/pelvis area?
Going on day 8 of pretty constant aching pain. Probably gonna have to see a doc. Sh*t hurts just doing every day things. Definitely not gonna see the gym for a while.
Going on day 8 of pretty constant aching pain. Probably gonna have to see a doc. Sh*t hurts just doing every day things. Definitely not gonna see the gym for a while.
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I had one not too long ago. It took about 4-6 weeks for it to heal. I finally deadlifted very light on Friday and I was nervous
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How did you strain it? It's soul sucking man, I'm all depressed and sh*t because I feel like I can't do anything.
I think mine was just gradual. Using too much lower back DL'ing and doing bent over rows, among other hinge movements. Didn't give minor tweaks enough time to recover and lower back said enough is enough and finally flipped me the middle finger.
Did you see a Dr., PT, etc?
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The thing is I don’t even know the moment when it actually happened. I was deadlifting heavy so I’m certain that was the cause. My pain was like yours. In the beginning it was very mild and I was still working through it and didn’t give myself time to recover. It got to a point where I was like yeah I need to see a doctor
I went to the doctor, got an x ray which was fine and pretty much all he did was give me a muscle relaxer and ibuprofen which I didn’t take and told me to do some stretches
I took a week off from working out completely and when I went back to the gym I avoided anything that could affect my lower back for the next month or so. It was a 4-6 week recovery period for me
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Thanks for sharing fam. Sounds very similar. I never had an "oh sh*t moment" like some folks get when they hurt their back. I just happened to notice it more when I was doing RDL, leg raisers and glute bridges of all things. And then after a 2 hour car ride it was aching.
4-6 weeks
I'm going go to the doctor just to make sure it's nothing more serious and I know he's going to want me to take muscle relaxers and NSAIDS too. Always does. Relaxers just make me hella groggy.
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Tips for cutting? Pool season in 1 month
I already do....
High reps
Alot of water
Diet is protein high and carb low
I already do....
High reps
Alot of water
Diet is protein high and carb low
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Yeah good idea to get it checked out by a doctor. I hate going to doctors but I didn’t want to take my chancesThanks for sharing fam. Sounds very similar. I never had an "oh sh*t moment" like some folks get when they hurt their back. I just happened to notice it more when I was doing RDL, leg raisers and glute bridges of all things. And then after a 2 hour car ride it was aching.
4-6 weeks
I'm going go to the doctor just to make sure it's nothing more serious and I know he's going to want me to take muscle relaxers and NSAIDS too. Always does. Relaxers just make me hella groggy.
calibeebee
Supporter
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sounds Like a good formula. Don’t be afraid to keep going heavy though even while on a cut.
Also, fasted cardio works really well every now and then, especially if you’re doing high protein low carb. Get those ketones a burnin’
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I gotta cut down too.
