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  1. adpowah

    adpowah's training logs

    Kind of getting back into it. We bought a duplex with our friends and it has been a lot of work. I'm at about 75% strength but I am going to focus on some fitness for a while.
  2. adpowah

    Frequency 2x Per Week Vs 3x And Question About Muscle Hyperplasia

    I definitely don't know if your experience is like mine but I experienced this the first and second times I did DUP. I found too much max effort to failure got me real sick (cold like flu) real quick. The second time it happened I decided to just be a man about and train through. I reasoned I...
  3. adpowah

    It's Time.

    So to answer how you should scale your sets/reps will depend on a handful of factors: What was your previous cycles' training intensities and volumes like? Would moving to 2 sets each represent a large reduction in volume compared to your previous training? How many "hard" sets a week can you...
  4. adpowah

    I Believe That This May Be An Area That Bryan And Borge May Be Studying

    Well there are some benefits to BFR that even submax can't offer, but I don't think it is a "always better than" type situation. I'm not very versed in it myself (it makes my wife uncomfortable to see me with tourniquets on ) but the pump you get is pretty hard to reproduce without using BFR and...
  5. adpowah

    Help With Legs

    I find squatting then leg pressing to have good results. Squats are obviously a great lift, then leg press lets you add a bit more volume to the quads without having to worry about all the little muscles and systems that get fatigued from squatting. If you just love squatting I have found...
  6. adpowah

    Reduce Food Cravings

    I'm sure that's a great cake and all but it looks like it is being served on a bed of pubes.
  7. adpowah

    Consecutive Vs Non Consecutive Days

    You can workout as often as you can recover. I find 2-3 workouts a week is my max because I live a high stress life, I'm 37 and I hate sleeping. Sometimes I workout more than that, but in a short amount of time I can see/feel a fatigue debt and I can feel it in my personality, alertness and...
  8. adpowah

    mickc1965 training log

    I'm so sorry Mick.
  9. adpowah

    Browners New Powerlifting Log

    Congrats for going 9/9 and qualifying for Brit Champs! Great execution on those lifts.
  10. adpowah

    adpowah's training logs

    Below is my current program. Everything has been going smoothly. A handful of highlights were a casual 495 sumo for a single after 260x20. Squat 325 3x3 and Bench 245 3x3. I'm going to take an SD followed by a week of 15s at my "cardio" or 20 rep weights, then add 5-10lbs to the below and get...
  11. adpowah

    This Is Why Myo Reps Work

    lol as I looked at that chart all I could hear was Rippetoe saying "Five by Five" real slow like. Good discussion though.
  12. adpowah

    The Importance Of Variety

    I've been experimenting with variety lately and 1 month in have been having really good results. I think for novice lifters this potentially exposes them to a higher chance of injury since the odds of them being able to be good enough at a large variety of lifts can take time.
  13. adpowah

    Consecutive Vs Non Consecutive Days

    When I was really focused on benching I found back to back days of hard training really beneficial.
  14. adpowah

    adpowah's training logs

    June (mid) updates: Moved to a DUP high variety program for the next 12-16 weeks. Some highlights so far; Bench 225x12, Sumo 425 3x3, Squat 315 3x3, Clean & Press 145 3x3, and weightloss is on target down from 212 to a 208 average about 1lb ahead of schedule. Some things didn't go as great...
  15. adpowah

    Rest-pause Instead Of Normal Sets...

    I just treat myo-rep sets as "lots of work/stress/fatigue, little bit of time", so for me if I don't see myself developing that volume over the course of the next couple workouts or using as a final push within a block then I wouldn't see it as specifically beneficial unless you need to free up...
  16. adpowah

    Ah Ha, Think I Caught On To Something....

    Is this for reals or hyperbole? I find to get a full body workout in is more like 2 hours in a standard normal gym (3 sometimes). Warm ups, weight loading, sometimes waiting for equipment. Getting in and out in 30 minutes I might get one big compound done, two if I cluster. What am I missing...
  17. adpowah

    Ah Ha, Think I Caught On To Something....

    I don't have anything to add but this thread is really nice, its like the HST site from when I first joined, even Rihad is back!
  18. adpowah

    Ah Ha, Think I Caught On To Something....

    Thanks Bryan, I feel like that helped me focus my own understanding.
  19. adpowah

    Ah Ha, Think I Caught On To Something....

    Nice discussion, as I was ruminating on it I had the some questions: Where did it come from that 2 weeks was optimal exposure to a rep range? Could it be longer/shorter? How do (daily/weekly) undulating schemes achieve these principles? Are they a bunch of micro cycles? How does this relate...
  20. adpowah

    adpowah's training logs

    Crazy how time flies...anyways the highlights were a 485 sumo, a failed 500 sumo, a 500 off of 45lb plates, and a 500 for 5 total reps off of 2 plates. I also did a little squatting and hit a very clean 315x3 and a very fast but not clean 335. Edit: And a cardio 315x15 sumo I weighed in at...
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