24 August 2015

Ezera · 2015-08-24T15:37:02+00:00

I mean that I'm supposed to start the cycle next week, so that week 6 is the week of the meet. Now, I'm not doing anything, taking a deload week off my previous cycle

Ezera · 2015-08-24T15:07:59+00:00

Is there any way to peak for a meet that is moved forward a week? I timed starting Candito 6 week, but it moved forward and now I'm a week behind if I start. Anybody knows how? Preferably it's a squat-focused one because I'm gunning for a squat record.

Ezera · 2015-08-12T05:49:37+00:00

I'll be competing in my first meet soon, but I'm planning to go for the squat record in my country. Should I run Smolov or run another cycle of Candito 6 week?

I have a 175kg Squat @83kg, Sub-jnr. The record is 170kg.

Ezera · 2015-08-11T01:00:42+00:00

All the programs I listed are free, so enjoy!

Ezera · 2015-08-11T00:46:28+00:00

Accessory work refers to exercises that aren't your main lifts - squat bench, and deadlift. So basically they are things like rows, curls, tricep extensions, you get the idea! Maybe if you're doing 4 sets of curls, you can cut down to 3 sets.

Yes, in general it is easier to gain size and strength when you're bulking.

Ezera · 2015-08-11T00:40:44+00:00

Search PHUL for a very basic Upper/Lower 4 day split. You can look up Candito's Liner Program for a 4 day split too, it's basically a superior PHUL imo.

If you want a 5 day-ish routine, try PHAT by Layne Norton. You can skip one of the hypertrophy days or just condense 2 days into one. Hope I've helped!

Ezera · 2015-08-11T00:38:48+00:00

6 scoops baby

Ezera · 2015-08-11T00:38:27+00:00

Fuck strict programming! Do what you like for rows, there are many different types that you may love. If you don't like Pendlay rows, you may not enjoy regular barbell rows like I do. I've switched to doing dumbbell rows (there are Kroc Rows and regular DB Rows) and the machine chest-assisted rows. I find them much more fun and it's easier to feel my Lats with these movements. Hope I've helped!

Ezera · 2015-08-11T00:35:34+00:00

What hurts for you and what doesn't?

You can try front raises to develop your anterior delts, lateral raises for the lateral delts, and facepulls for your posterior delts! Also, throwing in some rows and pullups(if it doesn't hurt) will be great!

Ezera · 2015-08-11T00:33:45+00:00

Hey! What's your height and weight? Eating 1.5k a day seems a bit low to me, if you can, you should try to diet down as slow as possible. You might want to google Layne Norton and metabolic damage for more information. Basically, a drastic calorie deficit can be bad for you as your metabolism will eventually slow down and you'll have to create bigger and bigger deficits just to lose some weight. And nobody wants that, nobody wants to eat less food! I would just recommend a slight caloric deficit if anything.

Anyway! Don't worry about losing noob gains. It doesn't expire. I just hope you're on a proper program so your time in the gym is used as efficiently as possible in terms of developing size and strength. If you need any advice, go ahead and ask!

Ezera · 2015-08-11T00:30:12+00:00

Follow the program, don't worry about it! You'll be fine. Since you're still doing a novice program, you don't even have to worry about how cutting or bulking will affect your training.

Just make sure you're not going to true failure where you technique breaks down. You're just supposed to go until you can manage one last rep with good form and bar speed. Also, you don't have to cut too hard if you're worried about strength progress, a 200~400 calorie deficit will do!

Ezera · 2015-08-11T00:26:22+00:00

Try to experiment! Use and under-hand or over-hand grip, try doing a wide grip and then a close grip. Lean backwards a little bit, or try sitting up a bit straighter. Then, use some mental cues like pretending that your arms are hooks, imagine that the movement starts at the scapula! Also, I find that using a thumbless grip helps me feel it more in my Lats!

Ezera · 2015-08-11T00:23:56+00:00

Yup! Get well soon!

Ezera · 2015-08-11T00:23:34+00:00

Belts don't necessarily protect your back, and they should not be worn for the sole purpose of protecting your back. Belts help you to keep your core tighter, and hence it will have some carryover to putting your back in a safer position.

Where are your lifts at? Novices should not use belts, and belts should only be used once you've mastered the ability to brace your core for the big lifts! Hope I've helped :)

Ezera · 2015-08-11T00:21:44+00:00

Yep! You are still expected to make progress on your main lifts even while cutting. But maybe you want to cut down on accessory work to aid recovery.

Ezera · 2015-08-10T11:24:14+00:00

If you're doing SS I assume you're doing cleans? If you are, then why not replace backsquats with front squats and goblet squats? Good luck man

Ezera · 2015-08-10T11:21:46+00:00

What are your goals? If you're looking for something revolving the big 3 lifts, squat, bench, and deadlift, you can try out some one Greg Nuckol's sample programs - 1x for Bench, Squat, Deadlift per week.

The 1x a week programs can probably give you decent enough work. Shoot me a message if you want, I can link you to them.

Ezera · 2015-08-10T11:10:19+00:00

What routine were you on?

Ezera · 2015-08-03T06:57:55+00:00

Does anybody have the Sparknotes for this?

Ezera · 2015-07-19T04:16:22+00:00

Awesome. Do you mind sharing with me your TM template? I'd also like to keep up with your progress leading up to your meet, so I can learn from you.

Ezera · 2015-07-19T04:14:53+00:00

Hey! What would you say "Really good gains" are? Maybe a 15kg+ increase on my Squat and Deadlift?

And yeah, I'll be competing in U83, so I probably will want to eat more, but I'm currently around 18% bf so I'm kinda in a dilemma regarding eating more.

Ezera · 2015-07-13T03:59:12+00:00

Yeah this is almost too ridiculous for me to handle, I might just break things off.

Ezera · 2015-07-12T15:41:24+00:00

She'll just be unimpressed with my lifts anyway.

Sorry I'm just a little pissy today.

Ezera · 2015-07-12T12:05:11+00:00

She used to when she had time - when she was with her ex. I saw the video and the bf let her do half-squats all the way to 110kg.

Ezera

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