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  1. asooneyeonig

    Another lower back question

    can you post vids of your deadlifts and squats? even though you have friends watching you it may still be a form issue. stretching and/or mobility work may help, for most it would. but do NOT stretch the back. only improve mobility through the hips and shoulders. the top spinal biomechanists...
  2. asooneyeonig

    power muscle burn

    i would say run it for more than that. at least 12 weeks if not 6 months. 8 weeks can be a very short time to judge a program.
  3. asooneyeonig

    power muscle burn

    so i read up on this program, to me it is basically most strength programs nowadays with a different name on it. it reminds me people arguing over who has the best burger. some people say mcdonalds, others burger king, some hardees, runza, some local dive, applebee's, etc. guess what, they all...
  4. asooneyeonig

    Best mass program/bulk you ever had and results

    i am going to guess all answers are the same. someone believed in a program and therefore worked hard, ate enough calories, rested hard, and enjoyed results. for the most part, it is that simple.
  5. asooneyeonig

    Running

    go to runnersworld.com. pick a goal and then you can pick a plan. it will tell you what to do. just like how a proven lifting plan works you will see similarities in the progression.
  6. asooneyeonig

    one hard set to failure per body part vs 6 sets per body p

    i think this is majoring in the minors. the day to day stuff kills most people when they really need to pay attention to the week to week or month to month work loads. 1 set or 10 sets, or everyday workouts or 1 day a week workouts can all give you the same workload over a span of a month...
  7. asooneyeonig

    The PR Thread

    i have been doing a dan john high frequency program. end of week 2 was last night. it was 6 singles of my exercises. due to a shoulder injury i only did squats and deadlifts. my 6th set of squats i hit a 10lbs PR at 415. after that went up to a 5lbs gym PR on deads with 505. tried 535 and i was...
  8. asooneyeonig

    Speed of the floor deadlift?

    what he said as it may be a set up issue.
  9. asooneyeonig

    Anyone see decent gains training only 3 days a week?

    Nothing wrong with 3 days a week. Being 41, single father, having a career, doing home projects, gardening, and other hobbies I sometimes only get 2 workouts in a week. I added nearly 100lbs to my power lifting total last year on 3 days a week. With a change in my current work schedule I am...
  10. asooneyeonig

    Good Low Ab Exercises

    The great thing about a forum is you don't have to listen to my advice. You can even challenge it. In saying that, if my list if exercises are too easy then you either have stronger abs then most people on the planet or you are doing them wrong. Those are lifts done at my gym by elite and...
  11. asooneyeonig

    bent over row tip x100 contraction power

    how would the center of mass change? a bent row should have a straight path and its not like its a deadlift. you are not using the same weight.
  12. asooneyeonig

    Better size on phat or leg push pull

    which one do you believe in more? which one can you recover from better? what exact exercises are you doing on each? what's the intensity for each exercises? what's the volume for each? my point is, and i am not 100% familiar with phat, but what i understand you have a strength day and then a...
  13. asooneyeonig

    1 sec pause vs 3 sec pause

    the difference is the pile of suckage involved. in powerlifting some times on the bench the judge is just mean and pausing for 1 second becomes the lift of the day. 3 or more seconds is what will work you as i do believe it takes longer than 3 seconds for the muscle to loose its bounce and...
  14. asooneyeonig

    Good Low Ab Exercises

    lower abs cannot be worked separately than any other section of the abs. so dont worry about trying to do something that cannot be done. if you think you feel it more down there it is cause you are feeling the hip flexors working and think it is the lower abs. great ab exercises are planks...
  15. asooneyeonig

    Lower ab help

    welcome to the human race. are you a competing bodybuilder? if not i would worry about making the muscles stronger and bigger. i bet they will pop when they are big enough.
  16. asooneyeonig

    The PR Thread

    last night did 315x5, 335x3, then 265x2. followed it up with deads at 385x5, 435x5x 455x3, 475x2. never repped above 335 on squats either. i did other fluff stuff too and some pressing to hit my whole body. lots of volume at much higher percentages than i normally do. i guess the gain in my...
  17. asooneyeonig

    Bench increase

    Your only hope is to improve form. Please post vids of varying angles for us to analyze.
  18. asooneyeonig

    Fasted cardio myth question

    The Broscience is strong in this thread lol. But seriously, how fragile do you think the human body is? How could we have survived as a species if we just fall apart without food every hour or push the body without drinking some scientifically advanced super nutrient water or whatever other...
  19. asooneyeonig

    Combining 5/3/1 with PHAT

    Lol! The t-nation.com forum is the best link from that Google search. My opinion. That program is a train wreck and exactly why you don't change a proven program.
  20. asooneyeonig

    Combining 5/3/1 with PHAT

    1 question, why? They are both proven programs. By combining them you will have to change them and then you are not doing a proven program anymore. I would suggest getting the beyond 5/3/1 book and pulling a template from there that is what you are looking for and then you can still be on a...
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