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  1. rockme

    First shot at 5/3/1 - any advice?

    You are wrong bro. I'm very detailed and organized when it comes to my training/nutrition. I ran 5/3/1 accordingly for 4 weeks. BTW, that formula he gives for theorizing your 1RM gives you a very liberal number
  2. rockme

    First shot at 5/3/1 - any advice?

    I wasn't getting stronger and was losing size despite being in a caloric surplus/mass phase. That's how. With my current program, which I got from a Ukrainian powerlifter buddy of mine, I can see gains in hypertrophy and strength, and I'm only in my 3rd week. I've ran the program before, but got...
  3. rockme

    First shot at 5/3/1 - any advice?

    What do you look like at 204 at 5'7"? Just curious since you think my structure is skinny. Any pics to back up your high talking?
  4. rockme

    First shot at 5/3/1 - any advice?

    uhhhh...you guys are sapping my energy. I own both books. If you are doing it right, you shouldn't be doing more than 11 sets of any of the big 4, not 20. You obviously didn't read the book.
  5. rockme

    First shot at 5/3/1 - any advice?

    Jesus christ, son. Gain 50 lbs? Take a look at my height again. So you are suggesting I either become a fat fock, or start poking myself with AAS. Neither are an option. I've been as heavy as 205 and was huge but smooth. I was lean over the summer at 165, and am now sitting at 185. Ectomorphs...
  6. rockme

    First shot at 5/3/1 - any advice?

    I'm not going to define mesomorph for you. But I'm trying to point out that I can handle much more volume and intensity than 5/3/1. IMO, 5/3/1 may be better suited for an ecto or someone who overtrains easily. I mean come on, a deload every 4th week? Some of you dudes crack me up, I say 5/3/1...
  7. rockme

    Primordial Performance + FDA Raid!

    Yeah...guess some people actually have lives outside the Internet and the gym
  8. rockme

    First shot at 5/3/1 - any advice?

    Good for you!
  9. rockme

    First shot at 5/3/1 - any advice?

    Yeah duh...a 2 year old could follow 5/3/1 it's so simple. I took 90% of my 1 RM and worked with that. I've been training naturally for 15 years, I know how to follow programs. It just didn't work for my mesomorph genetics :)
  10. rockme

    First shot at 5/3/1 - any advice?

    On the third week, which is when you are suppose to hit 95%, I merely hit a rep on all the lifts that equated or fell below my theoretical 1RM. From everything I read, the first couple microcycles you are suppose to be hitting PR's all the time. I stalled on the first month despite being in a...
  11. rockme

    advice on improving my back

    Deadlift.
  12. rockme

    What is the Ideal forearm measurement compared to upper arm?

    Don't sweat those kind of details bro. Just go heavy on the 3 big lifts and you will maximize genetic potential (whatever yours may be).
  13. rockme

    What are the best rear delt exercises!

    Face pulls, reverse pec deck...choose one
  14. rockme

    First shot at 5/3/1 - any advice?

    Ran it for a month and got nothing. I seem to be the rarity though, as there are numerous success stories. It just did not agree with me. I do much better with traditional powerlifting routines that have you handling heavier loads and more volume with a variety of rep ranges
  15. rockme

    Crossfit injury rate

    Crossfit is a trendy way to workout. It gives the fitness industry something to sell. I've done it and found the training (if you can call it that) to be catabolic with no strategic stimulus for growth. This is a bodybuilding forum, so my criticisms are based on its abilities to promote the body...
  16. rockme

    Rest Periods?

    Depends on time of the year for me. Right now (bulking) anywhere from 2-5 min; always get my biggest and strongest this way. When I'm leaning out I go 1-3 min. Those super short rest periods never did anything for me except build endurance, which I'm none too concerned with.
  17. rockme

    DAG2013's 5/3/1 Workout Log

    Great looking log, man. Your workouts and supplementation seem very organized. I tried 5/3/1 for a month and was vastly disappointed. I did not get stronger despite being in a huge caloric surplus. By the third week, strength was the same! However, I seem to be the rarity with this, as there are...
  18. rockme

    Article: New York Trying To Ban DMAA

    Well said, man. Also alcohol. Nobody trying to ban that
  19. rockme

    Any "Real" HGH "Supplements" ?

    I just got a bottle of masshgh. Any thoughts on this supp? Thinking about stacking with recompadrol and maybe daa
  20. rockme

    bulking up

    So one could bridge these 4 compounds together? I never even thought about doing that. How would you personally construct this bridge with the 4 the OP is running?
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