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  1. RAW speed work w/no chains or bands?

    Is it also okay to use varying % throughout the speed work? Like 3x2 with 60%, 2x2 with 65%, and then 1x2 with 70-75%? Or is it best to just stick with the same % for all sets?

  2. RAW speed work w/no chains or bands?

    Would 5x2 and 6x3 work? I'm not to familiar with speed work. I just always heard of 9x3 and in Louie's bench manual it says 9x3

  3. RAW speed work w/no chains or bands?

    Yea I'd be doing it on flat. I just wasn't sure what percentage to use if I wasn't using bands or chains

  4. RAW speed work w/no chains or bands?

    Also probably going to hit a decent triple after the 9x3 but that shouldn't matter being that speed work will be first. Maybe it does matter tho I admit I'm slightly ignorant to the subject

  5. RAW speed work w/no chains or bands?

    Technique is sound. I'll be doing 9x3 and it'll be the first thing I do. Would have inclined heavy 48 hours prior aswell

  6. RAW speed work w/no chains or bands?

    Hey everyone. Was hoping someone would be able to help me with picking a % to use for RAW speed work with no chains or bands. I know it's generally anywhere from 40-65% with bands or chains, leaning more towards the 65% for RAW lifters. Would it just be 65% without bands or chains aswell? Thanks...

  7. Increase mile time help

    Thanks for the link. I currently use nano 3s with insoles that help with the arch. I'm not sure if these are prime running shoes or not but they work better than any other shoe I have. I'm also going to try to correct my form like another member mentioned

  8. Increase mile time help

    Thanks for the replies fellas

  9. Increase mile time help

    I'm looking for advice on how to train with the information I gave. Should I be doing a half mile one day and then a mile the next and then a 1.5 mile or just run miles every day or just how to train. I've been running a mile normally for a little over a month and don't seem to be getting any...

  10. Increase mile time help

    12 minutes, no break, closer to 14 minutes usually a minute or two if I get cramps. I'm a bigger guy and have never really ran before. I know my mile is by no means good

  11. Increase mile time help

    I'm training to be a state trooper and the only physical requirement I need to work on is cardio and my mile time. I'm 5'8 205lbs and currently have a 12-14 minute mile depending on cramps, wind, slight hills, etc. I'm looking for advice on how to train for this as I'm unfamiliar with this type...

  12. The PR Thread

    The Lord gives and he takes away. I've had a rough couple of weeks with zero PRs and actually going down quiet a bit of reps in all my lifts but God is blessing me again. Reps are going back up and got 95lb DB for single armed standing military press, 7 reps right arm and 6 reps left arm. Pretty...

  13. Forearms at genetic limit?

    I hate to think I can't grow them anymore as they are one of my favorite muscle groups. They're sitting pretty at 15 inches for the longest time. I've tried fat grip training and a powerball(if u don't know what it is I suggest u look into them, they're awesome) and a super gripper. I've...

  14. Natural Androgenic

    It is my understanding that this is better when strength is the primary goal as opposed to muscle mass. And by "this" I mean androgens and from what ur saying DHT?

  15. Natural Androgenic

    I know that there are plenty of novel natural anabolics and some of those are also a mild androgenic. But is there a natty product out there that would be primarily androgenic?

  16. The PR Thread

    150 DBS on 20 degree incline for 4 and 140 for 7. Finally a PR in something

  17. Whats the best natty supp(s) for strength?

    How would u dose these two(ALCAR/Huperzine A) along with caffeine or does that not matter? If it doesn't matter just how much would u dose for maximum strength benefits?

  18. Looking for something for strength supplement advice

    Can this be taken only preworkout or does it have to be taken daily?

  19. Who do you guys look up to

    Never found out the dudes last name, but it wasn't barker haha

  20. Who do you guys look up to

    Myself and bob
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