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  1. asooneyeonig

    Strongman training in comercial gym

    deadlifts, overhead pressing, squats, loaded carries, zercher squats. one of the guys i train with is going to the arnold and won the NSA heavyweight nationals last year. he spends days during the week doing coan/phillipi for his dead, and 5/3/1 for his squat and pressing. sundays he does...
  2. asooneyeonig

    Deadlifting with L5/L4 bulging disks (No pain)

    do these instead of vaccuums and TVA work. Invalid Link Removed keep in mind the recommendation comes from one of the leading spinal biomechanists in the world, Dr Stuart McGill.
  3. asooneyeonig

    Smolov Bench Press Advice

    another good thing you could do on non smolov days is to work your lats and rear delts hard to make sure your body stays balanced.
  4. asooneyeonig

    Is this a good split?

    5x5 has many variations: stronglifts madcow texas method bill star they all work
  5. asooneyeonig

    Is this a good split?

    Ok, you are young and inexperienced. Your best bet is NOT to build your own program and stress out over a split. Do a proven program that fits your goals. Do it for at least 6 months if not for over a year. Try something like PHAT or Westside for skinny bastards. Follow it exactly how it is...
  6. asooneyeonig

    Is this a good split?

    how many sets, how many reps, and what percentage of your max do you plan on using for the current plan? What exercises do you plan on using and in what order?
  7. asooneyeonig

    DE percentages

    De work for upper body works better with heavy percentages than deads or squats. it also does better with 2-3 reps instead of 1-2 like lower body movements. less sets IMO can do just as well. it is also my opinion that most people, even 400+lbs benchers do not need dedicated speed work for...
  8. asooneyeonig

    Smolov Bench Press Advice

    IMO, if you are asking that question then you are not ready for smolov or at least do not know how to use smolov and what it is meant to do. simply put, smolov programs are meant to increase 1 lift and all you do is the plan, nothing else. if you can do more than you are not working hard...
  9. asooneyeonig

    Is this a good split?

    extremely vague question. we also would need to know what exercises, how many sets, how many reps, and what percentage of your max? what are your goals? how long have you been lifting? how long did you stick with your last program? what was it?
  10. asooneyeonig

    Conjugate question

    fyi, there is no strict westside. it is a guideline or principles. i like to call it the american conjugate system, or ACS for short. i would say your example could work, if it works for you. that is where ACS takes experience, a coach, and/or great teammates. you have to know your weak links...
  11. asooneyeonig

    2 years til competition

    ya, i gained 15lbs in the last year too. wasnt trying either. i know a lot of it is fat though as my belt makes look like a muffin top anymore lol.
  12. asooneyeonig

    2 years til competition

    they sure can be. loaded carries can totally get the heart pumping and make you stronger. do you have a way to do Yoke walks, tire flips, or sled work at y our gym or at home?
  13. asooneyeonig

    2 years til competition

    I ran it 3 total times. Here is where I started and ended. *edit after double checking past PRs* Squat 352 to 402 Bench 226 to 248 Dead lift 475 to 523 So a whopping 120lbs on my total. The deadlift came from the first 2. The squat came mostly from the second 2. The bench stayed the same the...
  14. asooneyeonig

    2 years til competition

    2x 10 week cycles.
  15. asooneyeonig

    2 years til competition

    Cube is awesome. Helped me hammer a 33lbs PR on my squats in 2 cycles.
  16. asooneyeonig

    Partial deadlifts over traditional deadlifts

    depends on your weaklinks. a vid from various angles will help us know what to tell you. lifts above 80% would be best.
  17. asooneyeonig

    2 years til competition

    here is where opinions can make things confusing. IMO westside is far to complicated even for experienced program designers. the cube is a great variation that has far better information even for those that have no idea how to program correctly. westside at its core is a westernized conjugate...
  18. asooneyeonig

    Squat belt

    liftinglarge.com elitefts.com roguefitness.com titansupport.com inzernet.com bestbelts.net dont bother with one that is thin on side and thick on the other unless you plan on putting the thick part in the front. a back belt is not meant to be worn on the back but to be used to push the abz out...
  19. asooneyeonig

    what does it take to bend a wrench with bare hands?

    Invalid Link Removed read up and get stronger.
  20. asooneyeonig

    Need some training advice please...

    what are you goals? how do you progress with intensity? do you have a reset built in when the progression gets to heavy?
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