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  1. AlexPowell

    John Meadows 2.0 programs

    The only thing I don't like about the programs is that often a heavy hip hinge is done after a lot of quad work. I am a very strong deadlifter and after a lot of quad work I can barely stand up with 60kg and get jelly legs when trying to do stiff legged deadlifts. Makes it hard to train my...
  2. AlexPowell

    John Meadows 2.0 programs

    I just finished week two of the Arnold Classic program. I'm not doing the pump days however due to my schedule. It's working really well, the progress I am making is really good. Today my arms hit 15 inches when I woke up in the morning. 3 weeks ago they were 14 and a quarter inches. I know that...
  3. AlexPowell

    I'm a Carnivore

    Took it easy on overhead pressing today. I was due to rep out 42.5kg but I just did it for a single followed by a single with 50kg then a double with 55kg. Seated biceps curls - 5 sets of 8 with the 12kg dumbbells Reverse curls - 5 sets with 30 seconds rest, started with a weight I could do...
  4. AlexPowell

    Question about front squats

    I loop straps around the bar and grab the straps instead
  5. AlexPowell

    I'm a Carnivore

    Deadlift 180kg for 5 reps T bar row - worked up in 8s until there was 5 10kg plates on it Kettlebell rows - 4 sets of 12 Dumbbell pullovers - didn't feel **** in my lats on these, never have, did them anyway, 4 sets of 10 Narrow grip pulldowns - 4 sets of 10 to failure Hyperextensions - 2 sets...
  6. AlexPowell

    Should I bulk or cut?

    As you were previously a heavier individual I would recommend against bulking. You should fill out nicely just keeping calories around maintenance and eating a lot of protein (beef) for another year
  7. AlexPowell

    Bulking or cutting?

    Exactly the same as if the bulk or cut was any other length of time
  8. AlexPowell

    Bulking or cutting?

    Yes, you'll be gaining 4lb in that time. So it's plenty.
  9. AlexPowell

    Bulking or cutting?

    4 weeks weight gain 4 weeks weight loss Aim for 0.5kg / 1lb increase and decrease per week Caloric difference between gain and cut will likely be 20% - however you'll need to keep track of this Also if you start losing the pump in the gym, this is usually a sign that you need to cut
  10. AlexPowell

    2x a week for growth?

    A whole range of different things work, but nothing works forever Start with low volume, increase volume over time. Deload for 2-4 weeks when you can't complete your training and then start again with a lower volume. Increase or decrease frequency every other deload. Or spend 4 weeks higher...
  11. AlexPowell

    GDA hypo

    Why are you taking a GDA? Are you diabetic?
  12. AlexPowell

    Alternative to oats?

    Beef
  13. AlexPowell

    I'm a Carnivore

    Benched 60kg for 18 reps. Last week I did 57.5kg for 17 reps. So really, really pleased with this improvement Pin Presses up to 75kg Machine chest press - 4 sets Incline bench - Pyramid up with sets of 6 up to 55kg Incline db bench - 3 sets to failure with the last set having 2 drop sets Dips -...
  14. AlexPowell

    Fasting mimicking diet (FMD) who’s done it?

    Cheers Newth
  15. AlexPowell

    Rear delt training

    https://www.youtube.com/watch?v=Oqr4GnICbvE
  16. AlexPowell

    John Meadows 2.0 programs

    https://www.youtube.com/watch?v=dwB_IggYS-w&index=41&list=PLD5A37C01FC6D4C0D
  17. AlexPowell

    John Meadows 2.0 programs

    Invalid Link Removed
  18. AlexPowell

    John Meadows 2.0 programs

    I agree, I come from a powerlifting background so definitely no afraid of high volume squatting and deadlifting. Those BSS iso holds mess me up every time
  19. AlexPowell

    Fasting mimicking diet (FMD) who’s done it?

    Yeah I've heard the body temp thing as well. We always try and avoid her having an elevated body temp just to be safe. But one part of me thinks that perhaps if she was conditioned to having an elevated body temp things wouldn't be so bad. I definitely don't want her to start saunaing though...
  20. AlexPowell

    Rear delt training

    Has anyone tried the "Klokov Presses"? You do them behind the neck, full reset every rep, snatch grip I used to do these a lot and my shoulders are probably my best body part
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