At 6:12 you said you can’t increase frequency without changing volume. Actually you can change frequency without changing volume. 80 reps over 2,3,4, or 5 days. Just an example
+chichi390 True! Good catch. I was talking too fast and didn't even catch that. So, I suppose you could spread your total weekly reps throughout the week by increasing frequency which would help, at first (given your total weekly reps is a fairly high number. Dispersing 25 total reps {5x5} throughout the week might not do a whole lot). After you've made that adjustment, you're eventually going to have to manipulate volume.
Would Alan Thrall ever go vegetarian to observe its effects on his powerlifting, and edify a community of lifters as to whether it is, or is not, detrimental?
@@everydaywarriors you can’t make blanket statements about wether it’s good or bad. Adequate macro and micronutrients is what matters, doesn’t matter if it comes from meat or not.
Hi there Alan, Ive been watching several mixed videos from you for a couple of years, but today Ive watched the one of your story in the marine corps and the one of opening your own gym/ business and frankly you have touched my heart...Your humility, kindness, courage and good heart in the search for freedom and personal truth and power is inspiring and humbling without words, just wanted you to know and that Im gratefull from your example. Good work soldier, Im fucking proud of you, and you will be in my heart along other men of value in my own personal path. Best wishes and regards from Argentina. GOD bless.
That's probably the first time in a LOOONG while that I actually sat down and had my focus on one thing for 30 minutes straight..I could keep on going and listen even longer haha, thanks for the great video and great answers Alan!
Alan make a starting strength "how do bench press" video just like you did for the deadlift and squat!!! Both videos took my training to the next level can't thank you enough for that!!
Bingo! Thank you for answering the question about cuttinga and bulking. I'm on the right track maintaining my weight while focusing on getting stronger. Strength > aesthetics for me! Ladies who lift, where are you at?! xoxo, Iya
@@Horus-Lupercal plus they have a bad habit of bleeding red dye on you. The SBD isn't anything super special as a belt. The lever is the big deal on it.
Various METAL AND QOSTA in the background?! Fuck i wish I lived in Sacremento, CA and trained at Untamed. I wish you nothing but the best for your upcoming meet Alan!
I respect how real Alan is when he's talking about his success with youtube through things like ads, marketing, etc. Not a lot of youtubers are upfront about it.
To they guy who asked about high-cholesterol foods- Your science is about 10-15 years old. The contribution to blood LDL levels from intake of dietary cholesterol is minimal and almost insignificant. Our bodies make their own cholesterol regardless of dietary intake, and the levels are minimally effected by what we eat. Genetics and other lifestyle factors have a much greater influence on blood LDL. Additionally, the most recent research on lipidemiology strongly suggests the relationship between LDL levels and heart disease and atherosclerosis is correlative, not causative. Cholesterol is not evil, not even LDL. It is 100% necessary for the function of muscle cells, which is why the use of statin drugs (which are cytotoxic) cause significant muscle pain and weakness. My question for you- Are you a militant vegan?
I went in on this too. Vegans are so proud of their low cholesterol numbers, but a recent study shows they are more likely to have a stroke. Could it be that they lack the material to repair their arteries from their high carb lifestyle?
Alan, I know it's not you're priority but your legs have gotten even bigger! Guess that answers the question about whether low bar is effective for quads!
Alan, been following you for couple of years now. Just wanna ask. Since you've been involved with starting strength, you've gained lots of knowledge. I just wanna know how would you rate your older videos now compared to latest one. I mean, is it still okay to watch your older stuffs?
Sorry for the novice question... 5 weeks from comp; what are you driving for with the pinned over head presses? Obviously bench & lockout, just looking for some more specifics. I am dancing around a bicep tendon issue & am wondering if integrating this is worth the while this short out.
Actually you can adjust a lever belt using just a quarter, you dont need a screwdriver! I keep a quarter in my gym bag and its the right size for the screws :)
30:45 By this same logic, does that mean a bench press machine at GloboGym is better than a barbell bench press because the range of motion decrease is negligible and I can bench twice as much?
I don't agree with you in one thing, always the best way to improve strenght is building more muscle, incluiding isolation movements for hypertrophy as a cycle of your programming. Great videos anyways:D
Hey Alan. Just a question about your squat: I noticed that you seem to squat less than shoulder width in some of your videos. Have you altered your stance since becoming SSC? I ask because I seem to do better with slightly less than shoulder width and wonder if it's considered "wrong" as a hard rule in the starting strength model.
Yuri Belkin deadlifts without a belt, and he deadlifts almost 1000. A lot of the top level strongmen don't use belts when they deadlift in competition. It is totally possible to be phenomenal at the deadlift without a belt.
Does anyone else think it's funny and/or great that the fork in the road of life that Alan came to when he younger was a choice between Culinary School and The Marines?? I'm not knocking either of them, of course, just that they seem like two of the most disparate career paths one could possibly come up with...then again maybe it was Alan's destiny to end up where he has.
Just finishing up 12 weeks of Sheiko(#s 29-32) with max's of 550/375/550. Made great gains, but looking to shift to RPE training. Both "The Bridge" and RTS Generalized Intermediate Program seem to be more of transition programs from novice to intermediate. Are there more intermediate/advanced RPE programs available? or are these all custom and I have to start learning how to program, or find a coach?
16:58 this isn’t true at all. Saturated fats are associated with increased blood cholesterol, as are diets high in carbs and sugars, or and low activity. Dietary cholesterol does not significantly increase blood cholesterol levels.
Alan, how would you program your strength training if you're struggling making a caloric surplus and training Muay Thai twice a week? Basically how to avoid recovery issues when training intense cardio and weights. Thanks.
Azwrestler106 I am not Alan but if you train Muay Thai twice a Week and do Powerliftig like 3 times a Week your number one concern should be to eat enough calories... This is really the most important thing. Also get enough sleep. Expect to progress a lot slower in your lifts. Programming wise there are a lot of different options. You can also get away with 2 Days of lifting but you have to see where you want to go. Do you want to be a powerlifter or a fighter or just have a descent body with good strength and some fighting skills. If it is the last than just dont worry too much about 100% set in stone programming. Just try to get stronger and have fun with Muay Thai. Eat and sleep.
AHA is sponsored by companies that make animal products and foods with high cholesterol (KFC, Kraft, Tyson, etc.) so I don't know if they are a reliable source
Hadn't heard that about them; would be interested in seeing a source. However, the AHA was just an example of someone who previously advocated that cholesterol eaten = cholesterol in blood changing their stance.
Damn, just by hearing Pantera - By Demons Be Driven & Slayer - War Ensemble in the background of your gym makes me want to get back on the gym on monday and lift like a madman! One question regarding to deadlifting: due to my anatomy, I seem to find it easier/more normal to close my knees angle and have my hips more close to the bar, as opposed to having a tighter torso/hips angle and the hips set more to the back; This leads to "squatting the weight off the floor" and being very quad-dominant in my DLs, my quads burn like crazy when pressing into the ground to get the weight up; Could this pose a problem and should I focus more on trying to use my hamstrings? I tried the alternative and I just feel more pressure on my lower back, but maybe I'm doing something wrong....
sir can you make a video (or even suggest) regarding increasing glute and hamstring mobility during deadlift? BTW i have tried doing lot of RDL but that is not fixing up the problem.My problem(lot of other men must have the same problem) is that i can't fully and strongly engage my glute and hamstring to initiate the pull during deadlift and my poor back ends up doing all the work.I hope you'll read it.
Not sure if this is still a problem. But deficit deadlifts helped me lots. Start 2 sets 1" and keep the same weight or drop a bit and go 2" for a few more sets
Alan I have followed your videos for quite some time and always appreciated your sound advice. However I completely disagree that 5/3/1 doesn't have enough volume. You can scale the volume however you like? I agree that the original 1 lift a day template is not enough volume at all. If you set up 5/3/1 with first set last and Joker sets with BBB assistance of5x3 @90% with opposite lift, plus other accessories. How about Spinal Tap or other variations? Im worried your opinion has changed due to the recent article written by jordan feigenbaum which didn;t make a compelling argument what so ever. Please reply I would very much like your opinion on this as I and many many others have had great success with 5/3/1.
I doubt he'll respond to be honest. In his 5/3/1 video he specifically used a specific BBB template of 5/3/1. He completely ignores all the options presented in the 5/3/1 books. I think it's pretty clear from reading Wendler's actual books that the volume is extremely adjustable while still being a 5/3/1 program. I don't know if Alan specifically left that out because it weakens his comparison points or if he's just not familiar with joker sets and all the other things you can do on 5/3/1. If he's not familiar, it seems like an unfair video to have made. It would be like someone criticizing some specific Texas method version without reading PPST.
connor phelps what you've just described isn't 5/3/1. If you have to change a programme so much from its base to make it work your not doing that programme. Even if Wendler has put out several permutations of the programme at this point, the original article still exists on T-nation and thats what every novice is reading. So any criticism of 5/3/1 as it exists is valid for the standard programme. With all the extra stuff, of which I'll admit to not being entirely familiar does it not become just another 4 day split, and possibly a sub optimal one at that because the foundation itself is sub optimal.
connor phelps If that's working for you, then I'm not going argue. If it ain't broke don't fix it. But you've got to admit that the only thing setting that programme apart from any other 4 day a week 2 compound lift per day, upper lower split is the rep scheme on the main lift. What sets that 5/3/1 followed by joker sets (which i just looked at after reading your last comment) apart from a 5x5 with sets across?
Intermittent fasting is a great way to lose fat and build muscle at the same time. Human growth hormone and testosterone combined with time spent at baseline blood glucose levels promotes rapid body recomposition. Just make sure you get your calories with good ratios of macros.
I was stalled at 215 on bemch for about 4 months. I was eating plenty of calories, benching 2x a week (or more). I took 2 days off last week to get fat and sleep. I came back this week and destroyed all of my maxes by at least 15lbs not even at rpe 9. What gives? Why did i have to wait this long and why was the jump so big. I went from grinding 215 for 1 to throwing around 225 for 1 at (8), Pulling 325 for a grind out 1 to pulling 340 with speed, and from squatting 275 to parallel (x1) at 9 to 285 ATG (at 7 or 8)
At 6:12 you said you can’t increase frequency without changing volume. Actually you can change frequency without changing volume. 80 reps over 2,3,4, or 5 days. Just an example
Just want to add I appreciate all of your content Alan, thank you.
+chichi390 True! Good catch. I was talking too fast and didn't even catch that. So, I suppose you could spread your total weekly reps throughout the week by increasing frequency which would help, at first (given your total weekly reps is a fairly high number. Dispersing 25 total reps {5x5} throughout the week might not do a whole lot). After you've made that adjustment, you're eventually going to have to manipulate volume.
Would Alan Thrall ever go vegetarian to observe its effects on his powerlifting, and edify a community of lifters as to whether it is, or is not, detrimental?
@@everydaywarriors you can’t make blanket statements about wether it’s good or bad. Adequate macro and micronutrients is what matters, doesn’t matter if it comes from meat or not.
your PR celebration yells give me life
13:30-13:52 Music Credit:
Band: Slayer
Album: Soundtrack to the Apocalypse
Song: War Ensemble
Year: 1990
1:33 - Clockworks - Messugah
You are the man
Love'em!!
Bro, you just saved me hours of scrolling through Spotify, you're the real MVP.
Music Credit @ 9:40:
Band: Metallica
Album: Ride the Lightning
Song: Fade to Black
Year: 1986
Seriously loving all the music in your workout playlist. Meshuggah, pantera, tool etc etc. Love it
Hi there Alan, Ive been watching several mixed videos from you for a couple of years, but today Ive watched the one of your story in the marine corps and the one of opening your own gym/ business and frankly you have touched my heart...Your humility, kindness, courage and good heart in the search for freedom and personal truth and power is inspiring and humbling without words, just wanted you to know and that Im gratefull from your example. Good work soldier, Im fucking proud of you, and you will be in my heart along other men of value in my own personal path. Best wishes and regards from Argentina. GOD bless.
Amen brother. Alan shows me the light all the way in India.
That's probably the first time in a LOOONG while that I actually sat down and had my focus on one thing for 30 minutes straight..I could keep on going and listen even longer haha, thanks for the great video and great answers Alan!
Melajaron I get that a out more from RUclips than movies and tv series.I can't imagine going to the cinema anymore.
everyone developing add xD
Awesome video, Alan. The time stamps are a huge help
Alan make a starting strength "how do bench press" video just like you did for the deadlift and squat!!! Both videos took my training to the next level can't thank you enough for that!!
Max I need help with my bench
i feel you bro....for me the bench is also the biggest struggle...
Bingo! Thank you for answering the question about cuttinga and bulking. I'm on the right track maintaining my weight while focusing on getting stronger. Strength > aesthetics for me!
Ladies who lift, where are you at?!
xoxo,
Iya
appreciate the timestamps!! wouldn't have watched this without them honestly
My biggest takeaway from here is to keep Meshuggah as my pump inducing factor. Also you should play some Austrian Death Machine.
Dang Alan, your squat and deadlift is looking great! Making a lot of progress by the looks of it.
top vid again Alan! don't ever change. u are a inspiration :)
Loving to see the softer side brother,
If you're collecting items to train for strongman what 3 things would you say are most important.
Thanks for answering my question Alan!
Love the q&a's, always learn something new
Alan, look into SBD belt. Convenience of lever belt, adjust-ability of prong belt.
Okamakiri Aren't those ones like $300.00 plus? Bugger that.
@@Horus-Lupercal plus they have a bad habit of bleeding red dye on you. The SBD isn't anything super special as a belt. The lever is the big deal on it.
That deadlift form is beautiful 💪
thanks Alan best training videos on youtube
Great video mate, thanks
Good stuff. I love this channel thanks man!
Various METAL AND QOSTA in the background?! Fuck i wish I lived in Sacremento, CA and trained at Untamed. I wish you nothing but the best for your upcoming meet Alan!
Liked for the Meshuggah!
Sir. Alan, you're the man. That's all. Have a good one.
I respect how real Alan is when he's talking about his success with youtube through things like ads, marketing, etc. Not a lot of youtubers are upfront about it.
glad to see you getting into more meshuggah:)
Thicc boi
Been following your bulking diet, finally putting on size and strength has shot up. Cheers Alan and I'm loving all the milk
The story about the funeral, right in the feels... Semper Fidelis
Q&A's are great vids.
GRAB THE POPCORN BOYYYYSSS
Nice metal compilation
Feeling all that Pantera
I love pantera
Good choice of music! We all know your lifts are going up because of Meshuggah haha
I feel the urge to buy LillieBridge wraps and an Untamed belt...
To they guy who asked about high-cholesterol foods- Your science is about 10-15 years old. The contribution to blood LDL levels from intake of dietary cholesterol is minimal and almost insignificant. Our bodies make their own cholesterol regardless of dietary intake, and the levels are minimally effected by what we eat. Genetics and other lifestyle factors have a much greater influence on blood LDL. Additionally, the most recent research on lipidemiology strongly suggests the relationship between LDL levels and heart disease and atherosclerosis is correlative, not causative.
Cholesterol is not evil, not even LDL. It is 100% necessary for the function of muscle cells, which is why the use of statin drugs (which are cytotoxic) cause significant muscle pain and weakness.
My question for you- Are you a militant vegan?
I went in on this too. Vegans are so proud of their low cholesterol numbers, but a recent study shows they are more likely to have a stroke. Could it be that they lack the material to repair their arteries from their high carb lifestyle?
Alan, I know it's not you're priority but your legs have gotten even bigger! Guess that answers the question about whether low bar is effective for quads!
Meshuggah made my fucking day.
My goal in life is to be as hyped as Alan after a successful lift
Alan, been following you for couple of years now. Just wanna ask. Since you've been involved with starting strength, you've gained lots of knowledge. I just wanna know how would you rate your older videos now compared to latest one. I mean, is it still okay to watch your older stuffs?
You could be the new addition to the Wyatt family 😂
Alan can you please make a video about glute activation during deadlifts/squats or in any other movement
Sorry for the novice question... 5 weeks from comp; what are you driving for with the pinned over head presses? Obviously bench & lockout, just looking for some more specifics. I am dancing around a bicep tendon issue & am wondering if integrating this is worth the while this short out.
Meshuggah...slayer? I'm so happy right now
0:42 Is that Sleep playing in the background?
Thx for the great vid :-)
Do you have a spotify playlist for all this metal?
Actually you can adjust a lever belt using just a quarter, you dont need a screwdriver! I keep a quarter in my gym bag and its the right size for the screws :)
When I said without changing volume. Its because im already benching twice a week, but thanks for the advice Alan👍🏼
very late but you can change volume without changing frequency
Alan could you do a Pin Squat tutorial?
*Literally any video ever*
Alan: "Have you guys met my daddy Austin Barack?"
Alan, when you’re deadlifting, it looks like your arms aren’t straight down, basically they don’t look like they are perpendicular to the ground
13:36. That was awesome!
This is a great video by the way. I love the content.
30:45 By this same logic, does that mean a bench press machine at GloboGym is better than a barbell bench press because the range of motion decrease is negligible and I can bench twice as much?
No because you remove a lot of muscles from the equation. It's good if you really want to get good at using the machine though?
I don't agree with you in one thing, always the best way to improve strenght is building more muscle, incluiding isolation movements for hypertrophy as a cycle of your programming. Great videos anyways:D
Chef Alan Thrall! That probanly would've been pretty cool as well. :)
would like tips on using hook grip for people with smaller hands.
Chris Jones shouted you out in his last video for help him with back pain
Hey Alan. Just a question about your squat: I noticed that you seem to squat less than shoulder width in some of your videos. Have you altered your stance since becoming SSC? I ask because I seem to do better with slightly less than shoulder width and wonder if it's considered "wrong" as a hard rule in the starting strength model.
Hmmm anyone else notice he put the cd in at 3:15pm. Makes you think 3:15 is the 4:20 of strength sports. Okay everyone squat from now on at 3:15pm
Yuri Belkin deadlifts without a belt, and he deadlifts almost 1000. A lot of the top level strongmen don't use belts when they deadlift in competition. It is totally possible to be phenomenal at the deadlift without a belt.
Please do a how to barbell row Video in detail
Orange Inc He already has a video on rows!
Amey Patil yes I know but it's only 5 minutes long and doesn't go into detail like his others
Love it
SONG AT 13:00?
samer powerlifting A song from Meshuggah but i don't know the title
What's the song at 13:30?
Brent Bachman that's a song from Meshuggah for Sure
Ok I found it. It's "War Ensemble" by Slayer. But I think that beginning part is only in live versions of the song.
Sleep playing in the background :-)
Follow the smoke to the riff filled land my friend !
Does anyone else think it's funny and/or great that the fork in the road of life that Alan came to when he younger was a choice between Culinary School and The Marines?? I'm not knocking either of them, of course, just that they seem like two of the most disparate career paths one could possibly come up with...then again maybe it was Alan's destiny to end up where he has.
Just finishing up 12 weeks of Sheiko(#s 29-32) with max's of 550/375/550. Made great gains, but looking to shift to RPE training. Both "The Bridge" and RTS Generalized Intermediate Program seem to be more of transition programs from novice to intermediate. Are there more intermediate/advanced RPE programs available? or are these all custom and I have to start learning how to program, or find a coach?
Anyone know the song at 1:33? The one that plays in the truck ...
16:58 this isn’t true at all. Saturated fats are associated with increased blood cholesterol, as are diets high in carbs and sugars, or and low activity. Dietary cholesterol does not significantly increase blood cholesterol levels.
Meshuggah ❤❤❤❤❤
Get u a dog who protects you while you squat 4:21
Alan, how would you program your strength training if you're struggling making a caloric surplus and training Muay Thai twice a week? Basically how to avoid recovery issues when training intense cardio and weights. Thanks.
Azwrestler106 I am not Alan but if you train Muay Thai twice a Week and do Powerliftig like 3 times a Week your number one concern should be to eat enough calories... This is really the most important thing. Also get enough sleep. Expect to progress a lot slower in your lifts. Programming wise there are a lot of different options. You can also get away with 2 Days of lifting but you have to see where you want to go. Do you want to be a powerlifter or a fighter or just have a descent body with good strength and some fighting skills. If it is the last than just dont worry too much about 100% set in stone programming. Just try to get stronger and have fun with Muay Thai. Eat and sleep.
great video!! BUT at 531 there can be enough volume. Depends on the program... You should read the new FOREVER Book from JW :)
How would strengthening the back muscles alleviate pain caused by a disc pushing on a spinal nerve?
16:56 Dietary cholesterol does NOT contribute to blood cholesterol. The AHA has even admitted this.
news.heart.org/qa-federal-nutrition-panels-advice-dietary-cholesterol/
AHA is sponsored by companies that make animal products and foods with high cholesterol (KFC, Kraft, Tyson, etc.) so I don't know if they are a reliable source
Hadn't heard that about them; would be interested in seeing a source.
However, the AHA was just an example of someone who previously advocated that cholesterol eaten = cholesterol in blood changing their stance.
honkblarg339 I got that info from a documentary called What the Health
Carlos Quinones There’s your problem right there 😂
1:34 Alan and PunchNugget headbanging in polyrhythm as you should when listening to Meshuggah
Dude, what's the name of the song? I need that for heavy squats, lol
@@Bear_Feces Meshuggah - Clockworks
Clockworks!!!!!!!!!
2:39 Pantera !
26:10 Do squats work your glutes?
Dave absolutely
How would you organise your training if you wanted to train for powerlifting and weightlifting together?
Damn, just by hearing Pantera - By Demons Be Driven & Slayer - War Ensemble in the background of your gym makes me want to get back on the gym on monday and lift like a madman!
One question regarding to deadlifting: due to my anatomy, I seem to find it easier/more normal to close my knees angle and have my hips more close to the bar, as opposed to having a tighter torso/hips angle and the hips set more to the back;
This leads to "squatting the weight off the floor" and being very quad-dominant in my DLs, my quads burn like crazy when pressing into the ground to get the weight up;
Could this pose a problem and should I focus more on trying to use my hamstrings? I tried the alternative and I just feel more pressure on my lower back, but maybe I'm doing something wrong....
StirbMensch what was the song at 13:00 when he’s about to squat 500?
What is the song at 13:31? thanks
Slaaaaayyeeeer- war ensemble (live version)
sir can you make a video (or even suggest) regarding increasing glute and hamstring mobility during deadlift?
BTW i have tried doing lot of RDL but that is not fixing up the problem.My problem(lot of other men must have the same problem) is that i can't fully and strongly engage my glute and hamstring to initiate the pull during deadlift and my poor back ends up doing all the work.I hope you'll read it.
Not sure if this is still a problem. But deficit deadlifts helped me lots. Start 2 sets 1" and keep the same weight or drop a bit and go 2" for a few more sets
How high do you expect your deadlift to be when your squat is 600?
Alan I have followed your videos for quite some time and always appreciated your sound advice. However I completely disagree that 5/3/1 doesn't have enough volume. You can scale the volume however you like? I agree that the original 1 lift a day template is not enough volume at all. If you set up 5/3/1 with first set last and Joker sets with BBB assistance of5x3 @90% with opposite lift, plus other accessories. How about Spinal Tap or other variations? Im worried your opinion has changed due to the recent article written by jordan feigenbaum which didn;t make a compelling argument what so ever.
Please reply I would very much like your opinion on this as I and many many others have had great success with 5/3/1.
I doubt he'll respond to be honest. In his 5/3/1 video he specifically used a specific BBB template of 5/3/1. He completely ignores all the options presented in the 5/3/1 books. I think it's pretty clear from reading Wendler's actual books that the volume is extremely adjustable while still being a 5/3/1 program. I don't know if Alan specifically left that out because it weakens his comparison points or if he's just not familiar with joker sets and all the other things you can do on 5/3/1. If he's not familiar, it seems like an unfair video to have made. It would be like someone criticizing some specific Texas method version without reading PPST.
Yes I completely agree, glad to know I'm not crazy!
connor phelps what you've just described isn't 5/3/1. If you have to change a programme so much from its base to make it work your not doing that programme. Even if Wendler has put out several permutations of the programme at this point, the original article still exists on T-nation and thats what every novice is reading. So any criticism of 5/3/1 as it exists is valid for the standard programme. With all the extra stuff, of which I'll admit to not being entirely familiar does it not become just another 4 day split, and possibly a sub optimal one at that because the foundation itself is sub optimal.
connor phelps If that's working for you, then I'm not going argue. If it ain't broke don't fix it. But you've got to admit that the only thing setting that programme apart from any other 4 day a week 2 compound lift per day, upper lower split is the rep scheme on the main lift. What sets that 5/3/1 followed by joker sets (which i just looked at after reading your last comment) apart from a 5x5 with sets across?
Callum Simmons intensity
Ayy primal concrete sledge around the 2 minute mark
Intermittent fasting is a great way to lose fat and build muscle at the same time. Human growth hormone and testosterone combined with time spent at baseline blood glucose levels promotes rapid body recomposition. Just make sure you get your calories with good ratios of macros.
I was stalled at 215 on bemch for about 4 months. I was eating plenty of calories, benching 2x a week (or more). I took 2 days off last week to get fat and sleep. I came back this week and destroyed all of my maxes by at least 15lbs not even at rpe 9. What gives? Why did i have to wait this long and why was the jump so big. I went from grinding 215 for 1 to throwing around 225 for 1 at (8), Pulling 325 for a grind out 1 to pulling 340 with speed, and from squatting 275 to parallel (x1) at 9 to 285 ATG (at 7 or 8)
I broke my leg in may so yes, my squat sucks strongman balls.
What is up with all the Sweedish metal?. thumbs up!
Yaaas! Meshuggah!
What years were you stationed at Ft Myer?
senpai thrall answered my question
You don't have to watch. The answer to all questions is "more volume"!
Which ammonia inhalants do you use before big lifts?
Peter DiSalvo dumbest shit ever
I love that you allow dogs in the gym I’m jealous as fuck of that
Why do you have one safety bar lower than the other?
Hell yea Meshuggah!!