Common sense tip

If you want to increase strength and time under tension, slow down the lifting speed. Try 4 second negative/Eccentrics and 2 second positive/concentrics for every exercise you do in the weights room and you will see a marked increase in Poundage over time.

Another PB

30;30 Row x6 = 922 meters. Found it very hard!

To Develop...

Strength Endurance and Optimize Growth Hormone release, rest periods should be 30 seconds between sets.

Another PB

Handstand pushups 13 reps.

More PB's

Pistol 32kg kettlebell 2L 2R
Pullups 27 reps
Flat bench dumbell press 25kg dumbells 31 reps

Personal Best

Bench Press 110kg 1RM
Deadlift 180kg 1RM
Squat 145kg 1RM
24kg Snatch 10min SSST test 213 reps
Pullups with 40kg added 2 reps
34kg Kettlebell press 2L 2R
One Arm Pushup 3 right 2 left
Dips with 45kg added 5 reps
34kg Kettlebell Snatch L42 R38
TGU 42kg 1 rep L+R

Low or No...

Gluten diets are a good thing. It interferes with reaction time and can inflame your gut.

Quote

"Only fat people make too much Estrogen"

Dr John Rakowski

Simple is Best

Simple program to put on size in 3 months guaranteed.

Day One Mon

Squat 5x5 reps Bench Press 10x5 reps both at 85% 1RM

Day Two Wed

Deadlift 5x6 reps Squats 5x5 both at 80% 1RM

Day Three Fri

Bench Press 10x5 Deadlift 5x6 reps Both at 85% 1RM

Eat, Sleep, Grow

Good luck

Congratulations!!

Sue Quinlan on passing her lower extremity ART! I knew you'd do it Pinky!

Brain.

Loosen up the ankles!

If you want to increase your squat, deadlift or vertical jump. Perform ankle mobility drills (Z-Health R-phase,I-Phase are my choice along with Pavels super joints) before lifting. I gaurantee your poundage will go up.

Ozolin Structure of training session (1971)

1) Mastery of Sporting technique
2) Speed
3) Strength
4) Endurance

1000 rep challenge!

1000 reps with a 16kg dumbell in 49min 50 seconds. Hands were wrecked for three days afterwards. Aiming to break 48 min next time.

Todays Training so far....

Z-health R-Phase mobility drills in the AM followed by three sets of 6 pullups, Barbell Squats and Incline dumbell presses to wake up the old torso. all done at 80% 1RM. More later.