& it got me thinking, what about SDT & singles? are they methods or principles?
I think training with singles is a method, with the principal being training with intensities at or above 90% & build work tolerance to work in that range.
So singles training is one method of doing it.

AS for SDT, I had to rack my brains for this & I think its also a method, with the principal being to build work tolerance in the 70 to 90% intensity, as well as build strength endurance & specific physical adaptations (muscular hypertrophy but also strengthening of the joints).

Well thats what I think, what about you guys?

I recapped your DL Progress.

All you have been doing is SDT.

Next up: Overhead Press.

Okay, so here is what I am thinking.

1. I want you to be able to do Singles on Deadlifts. Actual max attempts and heavier sets in general. I want you to take those Singles and make them into Doubles and Triples, in time. So the focus over the next several months is going to be to take your max of 365 at the moment, beat that (hopefully, but even if that does not happen it's okay) and then make 365 into something you can hit on any given day plus you can do it for reps.

2. Your Overhead Press is going to take a while to move up. You will have to be patient and just keep trying.

3. I want to keep Overhead Squats in there.

You've mentioned about training at 2 different gyms and each one having only certain equipment and such..let me know if this template can work for you.

Day 1: Deadlifts and Back Squats

Deadlifts - Next workout, do a deload. In terms of numbers, do 310 x 3 x 3. Thats it. The week after that, do a maxout. Then, do 4 weeks of the singles scene. Then we will re-evaluate.

Back Squats - This is not going to be easy, but do some Back Squats here. Not too heavy but not too light either. Keep the volume anywhere from 3-5 reps to 3-5 sets. You do not need to progress aggressively or ANYTHING of the sort. Every so often, do a maxout. But this is NOT written in stone. If it is possible, you can throw in Box Squats out here. I am not sure if you have steppers or anything like that available, but if you do, feel free to do those here.

This workout is going to be the longest (time wise).

Day 2: Overhead Press and Rows

Overhead Press - Stick to SDT on these. Don't stress if the progression is not quit. It WILL take a long time. And that is fine. You just have to keep trying.

Rows - Choose 3 rowing exercises and go as heavy as you can on them. Exercise 1 should be either Dumbbell or Barbell Rows. Do this for 3-5 sets of 3-5 reps. Then, Exercise 2 should be either Cable Rows or High Cable Rows or Machine Rows. Do this for 3 sets of 8-12 reps. Exercise 3 should be either Inverted Rows or Facepulls and you do these for 2-3 sets of 15-20 reps.

Day 4: Squats and PC

Front Squats - You've been doing SDT and run into a wall. It's time to move on to something else. I suggest you do some QVT here for the next 4 weeks, and then perhaps if things go well, we can throw in a Consolidate Cycle of 4 weeks into this. But, I don't think so. I like Joe's Idea of Cluster sets in your journal so I think after the QVT thing we will do some clusters. Let's see. There is time for this and this is not one of your main lifts so it is bearable.

Posterior Chain - Romanian Deadlifts for now. I can see that you've never done these so lets try them out. I want you to be conservative on them and really focus on doing them correctly. Do 3 sets of 7-12 reps.

That is it for today.

Day 5: Mobility, Pull-ups and Push-ups

Overhead Squats - Do some Overhead Squats and the Deep Squat mobility drills, etc. Remember to manipulate the volume depending on how you feel.

Weighted Pull-ups - Keep doing whatever you've been doing. Remember: volume is key. You do not HAVE to go balls to the wall.

Push-ups - A few sets

This is how it looks at the moment. What do you think? Also, I am sure everybody else will have questions and such so lets get this started…

My reasons for this are (From most important to least important):

1. Deadlifting every week is leaving no room for going big on the Squat - No matter what the consensus on this is - I want to be able to keep my squat near my DL.. and by near I know its going to be a 80-100lbs difference but still.

2. I also feel I cannot handle it at this moment - I have been so much more tired and weary throughout the day after deadlifting every week. I cannot afford that now as I have my exams coming up along with working the graveyard shift - IMO - I won't recover enough, and my nutrition is going to suck big time for a while with so much going on at once (It's already the worst it's ever been - I'm living off powdered oats and whey and my only solid meal comes at night - which is chicken and bread). Now I know I have said this before and I want to reiterate that I am not making excuses here - But this is what I genuinely believe.

3. I want to have a more all-around approach (I won't be surprised if I get called a BB'er for this ).

Day One: Deadlifts / Back work [Weekly Rotation].

Deadlift Day:

1. Basic Mobility.
2. Deadlifts - Work with triples, and Singles on Strong days - Go with the flow… If a PR is set on strong days then do some consolidation in the following weeks with volume in the 80-90% range.
3. Static holds (if desired).
4. Stretching, Foam Rolling.

Back Day:

1. Basic Mobility
2. RDL's / Rack Deads / Good Mornings - Not sure which - It won't be heavy work though - just some rep work.
3. Shrugs.
4. Bent Over Rows (Optional).
5. One Arm Rows.
6. Horizontal Rear Delt Rows.

Day Two: OHSQ Mobility + OHSQ's.

1. Overhead Squat Mobility (This is basically 'Squat Mobilty').¹.
2. OHSQ Swiss Ball Drill.
3. OHSQ.
4. In conventional deadlift week the rowing exercises are added here.

Day Three: Press.

1. Bench Press - Flat Barbell Bench Press.
2. Decline DB Presses.
3. Barbell Overhead Press / Dumbbell Overhead Press - Weekly Rotation.

Day Four: Squat + PC.

1. Front Squat for some volume during deadlift week, heavy back squats during non-deadlift weeks.
2. Cable Pull-throughs.
3. Leg Curls.

Yes, I know there are a lot of things similar to push-pull here but please don't hate on me for that.. I do not want the opening lines of your reply to be OMG - Push-Pull .

Guy 1: "I've been using Ultimate Nutrition's Whey."

Guy 2: "Yeah? I've been on Dymatize and I've used UN before."

Guy 1: "Oh really? What were your results on UN?"

Guy 2: "Really good but Dymatize has produced much better results."

Guy 1: "Oh yeah? That's awesome."

Okay…I can't be the only one thinking how silly this conversation is. How can whey produce such tangible results!!!???

http://www.nutrition-zone.com/products_list.php?cID=25

Current stats:

Body Weight: 86kg
Fat %age: 22% ( roughly)

Stats: 2 months old
Pause Squat: 165 x1
Front Squat: 130x3
DL: 150x1
Military press: 65x1
Bench press: Doesn't exist
i had bit of SI joint after this, took 5-6 weeks off, now back to gym from last 3 weeks, now goal is to get under 20% BF while maintaining lifts
Monday: power snatches/ overhead squats + DL ( 135x8 this week) + Zercher Squats + some cardio in end

Wednesday: Front Squats ( 110x5 this week)+ Bench Press + cardio

Friday: Back Squat ( 130x3 last week) + Snatch Pulls+ do a 20 rep squat ( 100x17 last week) sometimes

Saturday: Military Press+ some dumbell press ( depends if i feel like it)+ i become a bicep curl monkey for 10 minutes + do any other thing i feel like doing

i do walk to gym, walk back ( 20 minutes each way) do drills before workouts, but miss on stretching after. basically that's all

584.2 @ 148

Apparently, if I keep my whey mixed in water for anything more than 30 minutes, I'm killing it. It denatures and dies.

I've been doing it wrong for the last 7+ years in that case…I love just sipping my shake over an hour or so while I work and such.

How can whey die in 30 minutes of being mixed in water?

That scared me!

Specifically, the firm was not able to show established product specifications for the identity, purity, strength, and composition of the following finished dietary supplement products:

primaForce Proliver Capsules

Dr. Mercola Vitamin K2

Active Women’s Multivitamin/Multimineral

Similar complaints were filed against the company's Cremagnavol supplement, and raw materials milk thistle seed extract 80%, calcium carbonate, and vitamin/mineral premix 25%. HPF Women’s Multi was also affected.

PrimaForce if a popular bodybuilding supplement brand and ProLiver is intended to be used to protect the liver from damage from steroid usage.

http://www.fda.gov/ICECI/EnforcementActions/WarningLetters/2011/ucm284389.htm

We need a new Trivia question and also points need to be awarded for the Enzyme question .

Can You Give Me Some Advice (on Rehab)?

I think Doc is doing a fantastic job of giving HIS thoughts to a trainee over there and as I was reading this old newsletter, I got to thinking about people accepting or not accepting my philosophies. I think that people on other sites do not realize all the reading a lot of people do over here before they begin to accept some of the concepts. I do not think people realize just how much I've done to explain those concepts in many articles and posts.

But then, the combination of a bunch of strength training articles by me and a forum ran by me can easily give the wrong impression. It's all about me! Therein lies the quandary. Most every discussion about strength training here at the GUS forum tends to be in regards to some "gus derived" thing. But that is just because most of our active members are people who spend a lot of time reading and thinking, and started to incorporate some or most of it, before they ever started posting. This creates an atmosphere, unfortunately, where other people may not want to post on other strength training related philosophies or methods. And that is NOT be design.

On the other hand, when other training concepts are brought up they are easily shot down by the members. That may lead people to think that "if it's not GUS" we don't like it. Alas, the majority of strength training concepts are just really fluffy crap. We've got some people here who have been there, done that, got the t-shirt, etc. It's all old-hat to them and it is an automatic response to say what they think about it, having nothing to do with GUS at all. What you have to realize is that what seems like "new" to you is so very 5 to 10 years ago to us and we may have experimented with it extensively in the past before determining it to be less than effective, and then to determine that, alas, it really never made any sense we just didn't have the knowledge to see it yet.

The forum is a huge part of the purpose of this site. The reason for that is that this was never meant to be just my own personal platform where I post articles and then carefully mediate the comments so that I look like God's gift to training. The idea is that people can get personalized discussion and help and have it NOT be about me but about them. The forum is about helping. That is all it is about. I help people my way and if someone comes on and has a different viewpoint, I guarantee I will not respond only by linking some article I wrote. That is, I might link an article but that would only be to avoid writing the exact same thing again. But that is not all I will do. If I disagree I will give clear and detailed reasons why I disagree. The same as anybody should do on any forum.

It could be, that I personally should post less on this forum. People should not have to think that their every comment is going to be pounced on by some big guru figure. I am not a guru but we have an environment that can easily lead to me being misconstrued as such. I don't know if you guys realize just how much I grapple with this stuff. I have a responsibility to see this site succeed, but I also have a responsibility to help people when I can and to honestly express myself. I do not know the right thing to do. I only know that I have standards of honesty and I have to abide by them.

Given all that, let me make one small point about GUS as a cult. If we're cult we are a very unsuccessful one! Cults have large numbers of ravenous believers. We have a handful of active members and a large number of people who think we are full of shit. So much for the cult angle

Heats

Finals

Its good that they put these up on youtube!! Makes it easier to watch them.

Summarized version:

Day One:

Deadlift (QVT to establish BV).
Static holds (if desired).
Stretching, Foam Rolling.

Day Two:

Overhead Squat Mobility (this is basically 'squat mobilty').
Core work, if time.

Day Three:

Bench press and rowing.

Day Four:

Back squat (SDT).
PC work or single leg work.

Awesome.

My previous training templates can be found here.

Primary goal this year (Like Ashiem always says ) is to stay Injury Free.

The new template commencing from January 1, 2012 is as follows:

By Eric Troy,

I signed on and went through the journal stuff and this template, plus had a convo with Ashiem.

As per our discussion I put a wrench in the whole works. Sorry!

Deadlifts: I've backtracked on the QVT for deadlifts. Based on what I know from the journal and all the back and forth there, and some of the comments made by Ashiem above, which are revealing, I think that QVT should be used for around a three or four week period to establish a very good base volume. This is something that QVT is good for.

This should be proper QVT, which means SMALL jumps. As small as necessary and/or possible. But it will be slightly modified from regular QVT. The first session can start by doing a relative max. Then start the first session based on around 80% of that max. You want to avoid singles, although normally singles would be okay for some of it. Tend toward doubles or triples the first session. Move s-l-o-w-l-y upward in weight with small increments, tending toward doubles or triples, based on what you can do well at any one time.

You can't really do it wrong as long as you take small jumps and follow the guidelines I've already outlined previously. Stop when you can't add any more weight and do it with quality. If you take small enough increments, this shouldn't be a max weight!

The next session, do the same thing, with the simple aim of cementing that performance and maybe going a bit higher in weigth.

The third time, you want to go for triples across the board. Stop when you reach a weight where you cannot add more weight and do a good triple, but with rest, you could repeat a triple.

Now, if you end on a weight where you do two triples, this should mean that you would be quite able to take that weight as a base volume of THREE sets, so 3 x 3 x whatever weight. This base volume would be used for SDT progression. IF you are not quite able to settle on a good base volume this third session, add one more session.

The purpose of all this is to really pin down where you are in terms of consistent peformance at a weight you can progress from. Then you'll move into SDT with that for a little while, as a form of consolidation.

Then we can see how to go from there.

Squats: Right now, I believe that your "goal" on squats should be to achieve a good deep overhead squat with an empty bar, and then, hopefully, to put at least some small plates on that. This absolutely should make all the difference to your squatting performance across the board. As I said to Ashiem, I know you want a big squat, but quicker is not always better. Better is better. In fact, better is quicker than quicker, in the long run.

So overhead squat mobility should be the second priority, after deadlifts. This will mean starting with a very through mobility routine with thoraic, hip, and ankle work. The mobility should be set up in reverse of how you'd normally do it. Then use the swiss ball overhead squat drill.

That drill should aim for three things. Sinking as low down into the squat as you can, really wiggle into it, allowing the ball to support you. At the same time, keep the lower spine stable, not allowing it to roll under. Don't suck in your gut! Relax it.

Start the drill without a dowel, which is placed in front of you at your feet, or someone can be one hand to hand it to you when you need it. Sink down into the deepest squat you can without your butt rolling under. Then use your elbows to push your knees out and wiggle deeper if you can.

Hold this for a few and return to standing. Repeat this one more time. Then, for the next two go rounds, start without the dowel until you are as deep as you can go, then take the dowel and get it overhead, wide grip, and really extend the spine, slightly shrug the shoulders up, and get the dowel in the pocket. If you are tight, use it like a stretch for the thoracic. Do NOT rely on shoulder flexibility to get the bar back. Do this two to three times, staying in the squat position for about 10 secs.

This is like a static stretch so it will probably make you a bit weak and sluggish. So you'll need to move around and maybe do some warrior lunges or something.

Then will be just regular overhead squat practice with a dowel, facing the wall. That's enough for now. This is supposed to be all out mobility training for squats. You'll be surprised at how fast you can get this done if you really dedicate yourself to it. And a good deep overhead squat..means you can do any squat well. As you see, this is pretty much Day 4 as Ashiem has it, except I've just organized it more. And it is DAY 2.

The template I propose is something like this (static core work can be sprinkled in as desired and given time).

Day One:

Deadlift (QVT to establish BV)
Static holds (if desired)
Stretching, Foam Rolling

Day Two:

Overhead Squat Mobility (this is basically 'squat mobilty')
Core work, if time

Day Three:

Bench press and rowing

Day Four:

Back squat (SDT)
PC work or single leg work

Drop box squats for now. Drop goblet squats. Any other details you guys can work out. I'm tuckered. Hopefully I didn't leave anything out.

Awesome stuff.

Happy New Year Everyone!

This is my new log for 2012.

The purpose of strength training is to increase absolute force production.

- Eric Troy, "Strength Hypertrophy eBook"

The goal this year, as always, is to remain injury free.

Good luck to everyone!

The reason I didn't call it "open discussion" is because, well, I'm a dictator, lol, and I am not "open" to all possible discussions that may occur in this category. Most of you know of those subjects I would not want here. But general, in this case, means, everything else. However, most of the threads here are about strength training. Which I think it great. But just post anything to do with strength, if you can't find a specific enough category, in the General Strength Training category. There are no rules and I do not mind it being posted here either except that really good discussions about strength training will not usually be looked for in the "non strength" categories. It gets buried. So don't worry about misplacing a subject so much. We are not one of those forums that gets all anal about someone not posting in the exact category among the 100 categories we have…since we do not have so many. Heck, I think there are too many anyway.

Once a discussion about strength training is started here in the general section, I really hesitate to move it to the proper section, because that can result in broken links. So please feel free to post ANYTHING to do with strength in the strength training category, or others if more appropriate.

I thought that the "Training to Fail" series would be a good place to start. Is there any other article that explains the basic GUS philosophy any more concisely? I also thought the SDT article and the SDT FAQ would be good for him. Any other suggestions? What did you find most helpful when you were starting out here?

?????? from the ???????? ????????? then ????????? the maltose into ???????.

Why?

These toxins in foods, when present, appear in ?????????? quantities.

I had visited this site a couple of weeks before but entirely missed the forums section altogether. This time I made sure I didn't and so here I am.

Respects to all members new and old here, please help me along wherever I need it the most and I shall be ever grateful and promise to pass it on to someone equally in need. Hope to learn a little bit every single day.

Yes, hi to you too Eric, your knowledge on the human body and the ways to build it is profound and epic. I was mighty humbled by the discussion I happened to read on, about box squats. Hope to be around here a while.

P.S: Yes your response times to my posts were only short of phenomenal and very much appreciate the same :)

Was checking out this product online named Aminoforce manufactured by a company called Biovea and it purports to include a total of 18 Amino acids et al.

Do you think this kind of supplementation is important for someone like me who's a beginner to weight training? It sounds like something for the mid-level or the advanced weight-trainer. But then that might just be my ignorance in a nutshell :)

So many statements about strength training involve circular reasoning, which is sometimes called "begging the question" but there is debate as to whether these two are exactly the same. It doesn't matter for a simple discussion. Circular reasoning happens, basically, when the conclusion of an argument is the same as the premise or one of the premises. But the thing is, it's not always so easy to detect. I want GUS members to be adept at recognizing it. Circular reasoning is NEVER EVER valid.

A very popular statement about the deadlift can be generalized like this: You cannot deadlift very often because the deadlift is too hard on the body.

This is circular reasoning.

Why do you think?

Hint: Reverse the statement and insert "must be" in the proper place, and it becomes very clear.

Hint #2: Circular reasoning does not always occur because of an "A is true because A is true" sort of statement. It can also be "A is true because B is true and therefore A equals B."

I'll also let you ponder the fallacy of thought in the this question:

How will I reach 600lbs on the deadlift?

I have recently started my weight-training after a long layoff of almost an year or two. Its part of my plan to attack fat and build lean muscle at the same time. Been at it now since about 1.5 months.

Started Deadlifting since about 2 odd weeks back with a light wooden stick. Had to coach myself since no one out here in my gym would, or atleast properly. Got a gist of the same from rippletoe's vids online and started out. Moved onto an empty barbell, then added 25+25=50lbs and then to 120, 140, 150 & now 180 lbs. Its happening so fast I can't believe this is normal.

It being my first time, would love to have you guys comment on whether this is too much too fast? I am so much in love with this lift, am contemplating some more weight up the next time I am scheduled for it. Need to understand the pitfalls, pros and cons though of doing it this way. In a nutshell, how do you guys go about loading progressively in case of a barbell deadlift? How was your loading graph when you started out?

For the record, my BW is 190 lbs.

Any missing information or ambiguous piece of info, I apologize, would love to provide any info you would like to be able to tell me how to progress further.

How does this Relate to the Second Law of Thermodynamics?

Short answer.

My name is Suraj and Ashiem is a very close friend of mine.

I shall be posting my template/changes in the template on this thread. My primary goal for the next year or two is to get better at the 4 basic lifts (DL, SQ, BP, and OHP). I have very poor mobility and a lot of tightness in my posterior chain which doesnt allow me to even break paralell in the squats. Thanks to Ashiem, I have seen a little improvement in the same, and shall be working towards getting a better depth and technique in the SQ. Due to the mobility issues, the DL also suffers…
Also wanted to say that one of my long term goals is to get better at Martial arts (Judo, BJJ, and Krav Maga). Hopefully, I can pick up some good ideas from guys like Joe, so that I may better accomplish this goal.

Anyway, this template is what I have been following roughly for the past few months. PR written on the side of each main lift:

Day One: Deadlift Training
Overhead Squat Practice
Deadlifts (315x3)
Front Box Squats (185x1)
Reverse Lunges

Day Two: Pull-up Training (7 reps BW)
Bottom End Partial Pull-up Practice
Top End Partial Pull-up Practice
Cable Rows
Facepulls

Day Three: Off

Day Four: Squat Training
Overhead Squat Practice - minimal
Front Squats (155x1)
Front Box Squats
PC Exercise
Core Exercise

Day Five: Press Training
Overhead Press (115x2)
Top End Partial Pull-up Practice
Dumbbell Rows (One Arm)
Inverted Rows

Day Six: Off

Day Seven: Off

I have added bench presses on Pull up day on a very light load to start practising the technique of the lift. 60kgs x 7 reps is what I have been doing (5 sets) but my PR is 205x1

Looking forward to your views on this

I am gonna be posting my training journal on the GUS forum from now on. Hope you guys can take some time to have a look at it and let me know about your views on the same…

Thanks. Thanks Ashiem for getting me started on this :)

Are there any articles that focus on QVT? I saw a brief explanation in Ashiem's post.

What do people here feel about belts? I occasionally use them on heavy lifts, feel like they help a little, but I often forget to use them.

"The drug DMAA, which is an extract of the geranium plant with the chemical names 13 dimethylamylamine and methylhexanamine, triggered the recall of 18 athletic supplements sold worldwide in General Nutrition Centers shops by AAFES, the agency said Saturday in a recall alert."

See full story at Stars and Stripes: http://www.stripes.com/news/aafes-pulls-weight-loss-bodybuilding-supplement-from-shelves-1.162471?localLinksEnabled=false

1. The main function of amino acids is the synthesis of structural and functional proteins

2. Proteins can act as cell to cell signalers (hormones and cytokines), molecular transporters, enzymes, neurotransmitters, and many other things.

3. There are 20 amino acids.

4. There are 9 amino acids that are considered essential in the diet.

5. The body is able to store large amounts of amino acids for later use.

6 All hormones are based on amino acids.

7. Amino acids can be classified based on their polarity.

8. Amino acids can also be classified according to their net charge.

8. The word "protein" comes from the Greek word proteos, meaning primary or taking first place.

9. Protein digestion begins in the stomach.

10. Leucine is the only amino acid that is completely oxidized in the muscle for energy.

Glutothione
Vitamin C
Vitamin E
Ubiquinol (reduced form of Coenzyme Q₁₀)

This question will close Dec 21, 11:10 AM my time, 48hrs/2days from now. Just hover over the post time above and the hours or days since posting will be displayed.

Players and Points

Player	Points
Ativ	125
JoeWeir	75
rorshach	125
Ashiem_Matthn	50
harish1979	50
jungledoc	50

March 1, 2010: Variety for Beginners, Creatine, and More Gripper Guide

I have had two new strength trainees needing work on their Squats: Suraj and Ativ (both are members here at GUS).

For both of them, we began working on Hip Mobility and then proceeded to Overhead Squats, etc.

Now, I know some of this may sound like Louie Simmons discussing how he got his awesome athlete to an even more awesome(r) total but that is not what this post is about. The reason I am making this post is because I got asked at the time, I still do, why exactly we are prescribing so many different variations of the Squat if the end goal is to Squat. I mean, if "Back Squats" are a basic beginner exercise, why do they have to do Overhead Squats, Front Squats, Hip Mobility work, blah blah. What is the academic reason for all these variations to be thrown in there to get good at a "basic" exercise?

Eric's newsletter…from wayyyy back in March 2010 has this answer right there.

I don't want to copy paste it because I think everyone should have signed up for the newsletter but I'll provide a wee bit of what Eric has written.

Take 3 groups. Take UNTRAINED trainees and teach them a variety of exercises which mimic the squat. They can be both unilateral and bilateral. I'm talking about Overhead Squats, Lunges, Front Squats, Goblet Squats, Box Squats, etc. A whole bunch of exercises. As Eric has said: "This group basically practices at getting really "skilled" with a lot of different varieties."

Next, the second group has to be your regular gym rats who have some basic knowledge of lifting - but they're not supposed to be advanced athletes or anything of the sort. This is your regular gym goer who focuses on Bench Presses, Curls, Leg Presses, etc.

Last, as a control group, take some untrained and unprepared individuals.

At this point, as Eric has written, perform a Squat test. Give them 5 minutes instruction on how to do a Back Squat and one demonstration. Guess which group will perform the best.

Yes, its that simple.

Infact, I know a lot of people will say that this isn't a fair experiment: compare someone who has only been back squatting and someone who has been doing every squatting variation except for back squats. Who will have a stronger back squat? I bet on the second guy.

Well, in any case, Eric has a very non-academic but incredibly logical explanation for this. Here is what he has written and this I will quote:

Movements are built. And our group (meaning the one doing many Squat variations) will not only have plenty of building blocks to build a good back squat, they will have MORE bricks to put in their wall than all our other hypothetical groups!

Y'all should give this newsletter a read because there is a lot more detail to this. I'm just going over the broad strokes because otherwise I'll end up paraphrasing the whole message with none of Eric's oomph factor

1. Mobility.
2. Deadlifts - QVT
3. Static Barbell Holds - 2 - 3 sets upto 5 seconds
4. Streching / Foam Rolling.

Day 2 - Squat Training.

1. Mobility.
2. Back Squats - nothing set in stone. Think of this as the Honeymoon Period.
3. Seated Rows [Optional].
4. Stretching / Foam Rolling.

Day 3 - Off.

Day 4 - Overhead Squat Training.

1. Mobility.
2. Overhead Squats.
3. Goblet Squats.
4. Inverted Rows [2 - 3 Work Sets].
5. One Arm DB Rows [2 - 3 Work Sets].
5. Stretching / Foam Rolling.

Day 5 - Box Squat Training.

1. Mobility.
2. Back Box Squats for 3 sets of 5 reps and we progress using SDT.
3. Bench Press.
4. Stretching / Foam Rolling.

Day 6 - Off.

Day 7 - Off.

The above is the current template which I will be following for the next 6 - 8 weeks.

Week 1: Done from the ground & back every rep

Week 2: I tried some different ways of doing them

Unfortunately I could not video one of the variations, which was bascially like a squat with the bar in the elbows(as pity mentioned in my journal), I went down till I touched my thighs & then back up.

Eric, Joe, Asheim please help me out here.

But then I noticed from videos that several members obviously lift in the same gym, including Ashiem, and I know that he lives in Bombay, so that's where the mystery gym must be.

So now all my questions, in more-or-less random order:
Why are there so many members from India?
How do Eric, Joe and Ashiem know each other?
Where are Eric and Joe?
Are Eric, Joe or Ashiem (or anyone else, for that matter) professional trainers or coaches? Well, I know that Ashiem is an accountant (or am I remembering that wrong, too?), but that wouldn't mean that he couldn't be some sort of exercise professional as well.

So forgive the personal questions. I'm just a very relational person, and I'm more comfortable knowing who the players are.

Deadlift
"Singles Scene"
10 x 45
5 x 95
2 x 135
1 x 135
1 x 175
1 x 200
1 x 225
1 x 255
1 x 275*
1 x 295*
1 x 275*
1 x 265*
1 x 265*
1 x 265*
1 x 275*
1 x 265*
RM=295, 90%=~265
*>=90%

Not nearly as difficult as I had anticipated. First, I only got a RM of 295, which put the training weights well within a range I'm pretty comfortable with. I trust that next time I'll get a little higher RM, and all the lifts will be heavier. I usually use a double-overhand grip up to the heaviest weights then switch to hook grip. I was still using DOH on 295 which probably made it feel a bit heavier to me. Not entirely a bad thing to start this on the light side.

I'm worried that my form on the deadlift has deteriorated. Eric, Asheim, Joe & the rest of you please take a look & let me know, if its ok or I need to cut back & make changes. Here are my videos, since I started the new plan on deadlifts.

Week 1:

Week 2: Maxout

Week 3: QVT

Week 4: QVT

Am I rounding over too much? I think I'm losing tightness in my lower back. Also, I'm sore in my lower back after deadlifts(well I'm also sore in my glutes, hams & upperback too varying degrees, but maybe I'm just focusing on it). Please tell me if I'm doing deadlifts in an unsafe manner.

I have been experiencing some weird pain in my knees since the past few weeks, Usually most evident after a Deadlift session. If you were to ask for for a location - Its the whole patella (anterior side), mostly towards the center.

This is in both my knees. I am a little worried.

A few things you should know:

I have excessively high arched feet, Have got shin splints on quite a few occasions, I lift in flat converses, I do not use any orthotics (even though I was recommended the same - too expensive to keep using - they get crushed soon).

I have a theory in my head which might be totally idiotic or a nice random guess - but this is what I think:

I think the root cause of this problem is the position of my feet during DL's. I keep my feet pointed straight. This I feel is causing problems.

Reasons why I think so: When I bend down to grip the bar and get in my start position (tightening my back, chest out etc) - My knees travel straight forward (owing to the feet position) and really test my ankle mobility overall, Also - The knees travel a little beyond the toes and I know that is fine in a squat - but in this case in a straight line I feel there is too much shear force on them and then standing up from that position with about 400+lbs in hand is creating problems..

I also think that in addition to solving the above problem - Pointing out my feet by 15 - 30 degrees would also help me get a better lockout / gluteal thrust.. Just think it might be more comfortable.

I have got to 475 with the current form - but then again that doesn't mean it still can't be wrong - So I am really worried.

Forgive me if all of the above sounds like absolute bullcrap - I am not that well versed in Anatomy and stuff but this is what I make of it.

I would really appreciate some help as I am really really worried about this… I already am plagued by sickness and injuries lately, I do not want to add knees to my list of problems.

Thanks in advance.

First, my schedule. I'm planning on a 4-workout schedule, but to lift 3 days per week. Because of my work schedule, I can't lift on set days. My experience is that I do best doing heavy lower-body lifts less than once per week—every 9 to 10 days seems to work well. The times I've tried doing them once a week I've had trouble with fatigue and soreness. So I'm planning just to work through my 4 workouts, making sure that I have at least 2 days off before the first workout, then try to do the others, no more than 2 on subsequent days. I'll just have to play that by ear as I go.

My goal in training, you won't be surprised to hear is to get as strong as I can. I believe that strength correlates well with good health in aging. I want to be able to tie my own shoes when I'm 92, so I deadlift now. That doesn't seem to make sense to many of my friends, but I'm guessing most of you will get that. That has been my primary goal in my training since I started training.

For now, I'm planning to emphasize DL, give lower priority for now to bench and squat, and to keep press in maintenance mode.

Here's what I'm thinking for now:

DL (ss)
SQ (SDT) + BP (SDT) + chins (volume)
DL Assistance (deficit and/or rack pull—I'm hoping Santa will bring me some bands, but he sometimes comes late to PNG)+?row?
PC + OHP + chins (weighted)

Ashiem pointed out that I need to work in some unilateral work somewhere, and I agree (I've use step-ups either BB or DB lately). He suggested a base volume of 2x4 on the SDT lifts.

I'm thinking 3x5 for maintenance on presses. Weighted chins would be SDT, volume chins in ladders, or sets of 5, 6 or 7 to some volume goal.

Ashiem suggested that I post here, and says he's thinking on a few remaining issues, so I'll wait to hear from him, and anyone else who has suggestions.

Thank you all for your time.

I'm 58 years old, and I do not have an athletic background. I didn't do sports as a kid, always got Cs or Ds in PE, and was involved mostly in sedentary activities. Finally in my 40s I started doing martial arts, mostly to be with my kids when they went to their classes. That ended about 9 years ago when I moved away from the US. In 2004 I had knee surgery, but didn't do any formal rehab afterwards. Several months later I got "stuck" while on a hike in the mountains, nearly couldn't get back on my own. This was my "wake up call", and I started training shortly after that. At first it was just random exercises on a multi-station machine. After I started to read a lot on line I changed to a simple linear full-body program, using mostly free weights, starting as Eric has described several places; just picking up the bar and doing some reps. After hurting myself a couple of times I began to study good form. That's tough when you have no help, and no background to sort out which on-line guru knows what they're talking about and which don't. After a couple of years of that, I began to hit walls on a pretty regular basis, and started looking for something different. I settled on Wendler's "5/3/1" program, and have used that since. I do like the measure of flexibility that it allows on the last set of each day.

I like Eric's analogy of traveling across a field that has lots of walls, but going with your head down and running into them, then just backing up and charging at them again. That got me thinking about beginning to program my training myself. What has now happened a couple of times is that I set new PRs on most of my lifts. Since 5/3/1 emphasizes all 4 "big lifts" equally and simultaneously, this has meant that I was pushing myself on all of them at the same time. I'd set a new PR on all of them around the same time, but I'd be exhausted, sore and discouraged. Convinced that I was on the verge of serious injury, I'd "reset" all of my lifts, some of them by as much as 20%, and charge at the wall again. This has brought me back full circle. I'm currently just beating or approaching PRs that were set 2 or 3 years ago, except in DL, which I had reset by the greatest amount. Last week I discovered, mostly by blind luck a little about managing fatigue. Since my "training max" for DL was well below my true max, I had been doing sets of 6-9 on the last heaviest set. Then I'd be tired and sore for days afterward. But this time, I cut the number of warm-up reps and then just did singles up to the planned weight for the last set. I felt so good at that point that I did another single heavier than the planned top rep. I didn't feel sore and miserable, so a few days later I applied a similar approach to squat with similar results. Then within the next day or 2, I read what Eric wrote about distributing fatigue, and how fatigue from volume can be more difficult to recover from than fatigue from intensity. This was the second "ah-ha" moment that convinced me that I need to change and that I have a lot to learn.

So, as I said, I'm 58, have been training in various was for about 6 years. I'm 5'11", and about 185. I train for strength, since that is the measure that correlates best with longevity, and therefore with over-all health. I want to be able to tie my own shoes when I'm 92. I got a late start, and my abilities to progress are more and more limited by advancing age, so I need to train smarter if I expect to make progress. I'm now as strong as I ever have been. I don't know how close I am to another wall, but I want to go around this one, not straight into it. Recent lifts have included bench 190 (new all-time PR, and I'm feeling really good about bench right now), DL 315 (close to PR) and squat 245. My overhead press is at about 105, has never been above 120. I also like to train chin-ups, which I've done for 2 reps with 45# added.

My biggest issues right not are nagging low back soreness, which comes and goes, not just with lifting but with other activities, and poor shoulder mobility.

I live in Papua New Guinea, where I work as a missionary doctor at a small rural general hospital in the Highlands. Thus my screen name, "Jungledoc"—I really am a doctor and I really live in the jungle.

It's not always apparent, and is often poorly understood. Stated succinctly, stupid is not your fault – you were born that way. You're just dumb. You can't learn.

Wow….I have no words….

Take the deadlift, for example. It's the most basic, obvious movement in barbell training, the one with the most carryover to everyday tasks and the easiest to learn of all the basic exercises.

I don't see how Deadlifts carry over to everyday life…I have worked two very different jobs: one was sitting at a desk all day and the other involves me meeting a lot of people.

How does doing DEADLIFTS carry over to anything? If a drop anything - anything it is small and nowhere close to 500 lbs.

This is one of those "Deadlifts are a functional exercise" statements…

And sorry to rant but how in the world is Deadlifting something easy to learn?

In his article, Ripp talks about Deadlifting from the standpoint of someone doing a Vertical Jump. Remember Eric's recent article on Deadlifts? It's here (will open in a new tab): Should I Push or Pull for Deadlifts?

This is related to Ripp's approach of pushing against the floor….

I'll let you guys read some of the article before I post more…it's not that bad…atleast he acknowledges later that Deadlifts aren't functional but he then goes on to break it down into muscle groups:

This isn't "functional" – no sane, responsible person picks up a heavy object by bouncing it off the floor because that might break something. An informed person knows that if you don't use a muscle, you won't train that muscle. Common sense dictates this fact, and no particular intelligence is required to arrive at this conclusion.

LOL

This is the video:

On a PowerliftingWatch.com thread (Click Here for it to Open in a New Tab) one of the posters made a very interesting observation:

Interesting to note that while the lifters at Westside seem to exponentially increase their squat and benchn each meet, their deadlift (the one lift barely affected by gear) never seems to go up.

I'd rather increase strength then increase proficiency in gear.

This actually makes sense to me because of the articles and newsletters I read from Westside.

However, what this does bring to light is that what guys like Bob Gaynor have been saying about needing to Deadlift heavy regularly and consistently to actually get considerably stronger at it - this is something Eric and everyone of us here actually practice too however I am speaking strictly about Professional Powerlifters: which we are not. To get good at Deadlifts you have to Deadlift Heavy and Often and Consistently.

What is funny to me is that Westside hasn't realized this or if they have, they're willing to ignore it.

What is NOT surprising is that after the poster above made this observation, he was blasted and flamed by everyone lol…..

Pretty ridiculous

The activities in your activities tab are organized by topic and you can mark them as "Read" so as to only get new activities. This should be a great way to keep up with your GUS behavior. Of course, you can also choose to receive emails about new posts, etc., or both. Emails work fine for our site since our forum and page comments are not too busy. But in the future should we become more busy emails could be difficult since your inbox could be flooded. The activities tab is new and some improvements will likely be made in the future. Here is the link for your account, and of course the link is always up to of the site:

http://www.wikidot.com/account/activity

I had a prof in college who used to say, "All Indians walk single-file—at least the one I saw did."

So yes, this is the new TEMPLATE:

Saturday = DL + DL Variation

Sunday = SQ Variation + to be decided

Monday = Gripper Training

Tuesday = PC + Rowing

Wednesday = Left over stuff

Thursday = Off

Friday = Off

How we're gonna go about arranging the routine for this Mesocycle is:

Saturday: DEADLIFT Training

Week 1 = Deadlifts followed by Deficit Deadlifts

Week 2 = Focus on Deadlifts

Week 3 = Focus on Deadlifts

Week 4 = Deadlifts followed by either Deficit Deadlifts or Snatch Grip Deadlifts (I have to choose and this is the exercise I will be doing for the 4 weeks total)

Sunday: SQUAT Training

I will be alternating Front Squats and Back Squats on a weekly basis for singles, doubles and triples. There are no rules here and it is largely by feel.

This will be followed by Step-Ups for a Volume of 24-30 reps. Every 3-4 weeks I will do Pistol Squats in place of Step-Ups.

Tuesday: POSTERIOR CHAIN Training

For Weeks 1 and 2 I will be doing Romanian Deadlifts with a little twist for nothing less than 30 reps (Volume). Week 3 will have me doing Regular Deadlifts and this is an open plan. Yes, on Week 3 I will be Deadlifting twice in a week…omgggg lol not!

After the main PC exercise I will do whatever Row Variation I feel like doing. There is nothing set in stone.

Wednesday: LEFT OVER Training

All the stuff which has not been done: my Breathing Drills, Overhead Squats, more work on Hip Mobility, Banded Push-ups, Overhead Presses, Unilateral Pressing, Weighted Pull-ups, Core Training etc will be done here in a rotational manner… This is also not set in stone and we'll take it as it comes.

So this is how my training is going to look for quite some time. It feels good so far :-)

Training days will be M-W-F-S.

Day 1 - Squat Training:

1. Mobility.
2. Front Squat.
3. Back Squat.
4. Stretching / Foam Rolling.

Day 2 - Off.

Day 3 - Deadlift / Back Training:

1. Mobility.
2. Deloaded Deadlifts / Rack Pulls [Alternating weekly].
3. Static Barbell Holds / Shrugs [Alternating weekly].
4. Cable Pullthroughs.
5. Streching / Foam Rolling.

Day 4 - Off.

Day 5 - Rowing:

1. Mobility.
2. One Arm Rows / Bent Over Rows [Alternating weekly].
3. Seated Rows.
4. Face Pulls.
5. Leg Curls [I didn't know where else to throw these in].
6. Stretching / Foam Rolling.

Day 6 - Pressing:
1. Mobility.
2. Decline DB / Flat BB Presses [Alternating Weekly].
3. Incline DB Presses / DB OR BB OHP [Alternating Weekly].
4. DB Lateral Rasies + Machine Lateral Raises.
5. Close Grip Bench Press.
6. Stretching / Foam Rolling.

Day 7 - Off.

That's what I had though of a few weeks back.

Cheers, Ativ.

This is the first time FDA has taken legal action against a dietary supplement manufacturer of this size for failure to comply with the dietary supplement current Good Manufacturing Practice (cGMP) regulations. The cGMPs for dietary supplements went into effect in 2007, in a stepped process based on company size. This company's compliance date came into effect in 2010, and they did not meet the relevant cGMP requirements after that date.

The FDA requested the permanent injunction against ATF Fitness Products Inc. (ATF), Manufacturing ATF Dedicated Excellence, Inc. (MADE), and James G. Vercellotti of Oakmont, Pa., owner and operator of both companies. The cGMP regulations require manufacturers to ensure quality in their dietary supplements by controlling all aspects of their processes and procedures. MADE makes more than 400 dietary supplements, including vitamins and minerals, under the brands “Sci-Fit,” “Nature’s Science” and “For Store Only.” ATF purchases dietary supplements exclusively from MADE and distributes them throughout the United States.

“Dietary supplements have a significant role in the public’s health,” said Dara Corrigan, associate commissioner for regulatory affairs. “Today’s injunction reinforces our commitment to ensuring that these supplements meet the cGMP requirements the law establishes.”

The government's complaint, filed Nov. 23, 2011, in the U.S. District Court for the Western District of Pennsylvania, alleges that in addition to “adulterating” and “misbranding” their final products, the manufacturer and its owner failed to report serious adverse events associated with their products. In one case an individual who consumed one of the products reported experiencing a spike in blood pressure, hospitalization and a subsequent mild heart attack.

Among the products found during the inspection, which would be affected by the injunction, Sci-Fit Procuts, which is labeled to contain MaHuang Extract, a source of ephedrine alkaloids. Under section 402(f)(1)(A) of the Federal Food, Drug and Cosmetic Act (the Act) [21 U.S.C. 342(f)(1)(A)], the presence of these ephedrine alkaloids would make the product "adulterated". Apparently, this product was meant to be exported to a foreign buyer but the guidelines for exporting a product which cannot be legally sold inside the US to a foreign market have not been met by the company. These guidelines are found under section 801(e)(1) Federal Food, Drug and Cosmetic Act.

Also, U.S. Marshals seized five unlabeled boxes containing various quantities of Lipodrene bottles from ATF Fitness Products, Inc. Each bottle of Lipodrene contains 100 tablets and is labeled with the recommended daily dose of 50 mg of ephedrine alkaloids. The seized products are valued at approximately $16,000.

Scientific Fitness (SciFit) Androstenedione Product

The FDA sent a warning letter to Scientific Fitness concerning its Androstenedione Product, which purportedly contains 4-androstenedione or 4-androstene-3,17-dione, which was unlawfully marketed as a "dietary supplement."

http://www.t-nation.com/free_online_article/most_recent/max_out_on_squats_every_day

Some interesting quotes which will likely cause some debate:

"There's no Such Thing as Overtraining"

"How You Feel is a Lie"

"Over the course of a year, lifters gradually work their way up to 13 training sessions per week – twice a day Monday through Saturday, and once on Sunday. Morning sessions last between 45 and 120 minutes; evening sessions between three and four hours for a total of approximately five hours of lifting per day." (My emphasis)

"Each of the 13 [Weekly] sessions includes heavy squatting, either back squats or front squats"

"Squatting is not very difficult in terms of CNS stress and the body gets used to it very quickly, just like walking."

I have got to say that the guy shown in the video's is a complete beast in terms of strength…

For example: http://www.youtube.com/watch?v=-6mRbQG-PL4

And the 800lb raw squat:
http://www.youtube.com/watch?v=WK7m6I5m6gY

Over the last 3 days I have tried out samples of the following Whey products (all chocolate flavored):

1. SSN
2. MuscleSci Lean Body
3. Optimum Nutrition's Hydrowhey
4. Universal Nutrition

and I have to say that none of these - NONE of these beats Dymatize Elite Whey Cafe Mocha.

Given that I have 6-9 scoops of whey a day, for me, taste IS damn important and none of these beats Dymatize. Not even close!

When I was in Texas in September 2011, I bought whey at GNC (I forget the brand but it had red and black colors and "PRO" something labelled on it as well) and the chocolate flavor there is truly unbeatable. From ALL the whey I have had including regular Whey Concentrate Gold Standard (ON) and Protein Factory (which is the cheapest) and True Protein (just a wee bit more expensive than Protein Factory), I have to say that the BEST TASTING Whey has been the GNC Whey I bought in the US and because it isn't available in India, I'm gonna go with Dymatize Elite Whey.

Just so there is some basis in what I like in my whey:

1. I like it to form small clumps at the top when I stir and mix it with a spoon - I like chewing while I drink. This is weird, I know, but this is what I like.

2. I need to be able to sip it over time…..most of my 3 scoop protein shakes are sipped over 1-2 hours. So it really does need to taste good.

Thats about it actually.