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  1. ctoph11

    confused about training and doms

    I think that's something that you're going to have to find out for yourself. Everyone is different and has a different period of supercompensation, different lengths of DOMS and different pain tolerances (mostly from DOMS). I mean, if you literally can't walk from your last leg day, I personally...
  2. ctoph11

    PROM Deadlift Program

    Had to drop the weight this week but also dropped the pins again. Dropped to 565 and hit it for a double about 2 inches from the ground. Really more like a block pull but damn, it felt good. I was able to keep my back much tighter and more rigid than usual and my butt didn't pop up upon the...
  3. ctoph11

    PROM Deadlift Program

    yeah, that's a big part of it to. I feel like I still have a while to go to make some serious gains. Thanks. and alright, thanks for the input herderdude. Yeah, the more I think about it now, the more I feel like it may be a little much but hey, they say, "shoot for the moon" right? I have been...
  4. ctoph11

    PROM Deadlift Program

    Awesome! Thanks! I set up my conservative max as 525. I do feel that I probably set it a little high. I have been told to do around 90% of my real one rep max (545 lbs), which would dial it in right around 490 lbs, but I still stuck with 525 (about 95%). If I could go back now, I probably would...
  5. ctoph11

    PROM Deadlift Program

    Sorry for the late post folks! I just started class back up again and moved into my new apartment and haven't had wifi until just now! Still no cable of course (I hate Comcast). They're sending a tech Friday so hopefully they'll actually do something. I ran through the program last Friday (my...
  6. ctoph11

    Best vaso dilater out there??? and mass gain

    I've only used High Volume a few times so far and have been using it by itself and I do like it a lot. I'll eventually try to stack it with something else for snits and giggles and see how that goes but for now, I'm trying to take time off of stims.
  7. ctoph11

    Best vaso dilater out there??? and mass gain

    With the right pre? I don't think it is that necessary. For the most part, it will just be adding more of what you already have in your preworkout, which most will already give enough of the basics: arginine, citrulline, niacin, etc. There may be some preworkouts with not many vasodiolators...
  8. ctoph11

    HELP

    I definitely agree with upping calories at this point. To feel more satisfied, try: (as much as I hate saying it) diet sodas (helps my gf on mini cuts), eating more starches as opposed to other carb sources (oatmeal and bagels >>>>>), and yes, more greens and fibers may help with satiety...
  9. ctoph11

    Triceps

    I definitely agree with close grip and skullcrushers!! I like opening my hand and pointing my thumb to the ceiling at the most extended (back) part of a cable kickback to help engage the long head. Put together with contracting the bicep at the most tricep relaxed (forward) position to get a...
  10. ctoph11

    PROM Deadlift Program

    Ran through the program again this morning and it was great; fueled by a cheat meal last night from food at a seafood buffet at a resort in PA. We went there for my dad's birthday with my family and the massive amount of carbs I had felt great haha I digress... Overall lift was about 2 hours...
  11. ctoph11

    PROM Deadlift Program

    Woke up today and it hurts to move my arms because my traps are so sore. I normally do shrugs during some lift during the week just because I like them, but this workout left them real sore for some reason. Low back and core are the only other real sore places. I have a bench day today so...
  12. ctoph11

    PROM Deadlift Program

    So upon opening and reading the file that I got after purchase, I realized that there is A LOT to the actual workout. Nearly 20 exercises per workout. Basically, it begins with a rack pull, followed by a squat variation, and then a deadlift variation. Mr. Leeman explains it more here: Invalid...
  13. ctoph11

    PROM Deadlift Program

    Hello all! I have recently purchased George Leeman's Progressive Range of Motion (PROM) Deadlift Program (Invalid Link Removed). It is a twelve week program for setting new PRs and has had some very good customer reviews. I haven't found any actual training logs for it, so I decided to do one...
  14. ctoph11

    training at night

    Ant is literally spot on. Great response. I have been having to workout late at night lately because of work and school and I, in one way, need (really want, no one needs) preworkout because my day starts at 5:30 and doesn't end until 11:00 so I'm usually pretty beat by the time I can lift, but...
  15. ctoph11

    plateau buster for tris

    I used to struggle with small/weak triceps but one thing that has really thrown me over the edge was close grip board press to overload my lock-out. Heavy weight with 3-6 reps and a pause at the bottom (with weight on the board).
  16. ctoph11

    Electrical muscle stimulator

    I actually have a small machine at home for this but I got it, and use it, more for rehab, which is the intended use of the one that I have. Really works as far as taking away the pain and helping me back on my feet (literally and metaphorically) and just for that reason, I feel that it was...
  17. ctoph11

    Great Lower Lat Exercise

    Awesome! For sure giving these a try when I train back tomorrow, thanks!
  18. ctoph11

    eggs vs egg whites

    I always have both whole eggs and egg whites on hand. For bulking, I do 4-8 eggs a day, depending on what I'm planning on eating and base the rest of my macros for the day around the eggs, turkey bacon, toast and oats I have for breakfast. The only time that I throw egg whites into my diet are...
  19. ctoph11

    My First Meet

    Thanks folks! Loved it and I'm excited for more!
  20. ctoph11

    My First Meet

    As some of you know (from my previous post asking about my prep), I just competed in my first powerlifting meet on June 20 at York Barbell Company in York, PA in the teen and open amateur division. I went into the meet not sure of how I would do, and I actually ended up winning both teen and...
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