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program

  1. U

    [Q] Doing PTC Beginners program

    For about 2 months I was doing all of the exercises from this program but for 3x5 because I thought I couldn't handle 3x10 and 3x8. For the last month however, I have been following the program exactly. I have some questions. 1. Why 10 squats and not 8 like everything else? 2. To complete...
  2. A

    5 Week Front Squat Emphasis Cycle Weightlifting Program Spreadsheet

    5 Week Front Squat Emphasis Cycle Weightlifting Program Spreadsheet The program is called 5 Week Front Squat Emphasis Cycle. Description This is a preparatory cycle that emphasizes front squat strength and tests for a max front squat on the last Saturday. Download Available on...
  3. Russell Coight

    Ideas for Mon-Tue-Wed-Thu program

    Hi guys, Mainly after some advice on what exercises to do on what days. If it helps, I haven't tested 1RM's properly but best lifts are: Squat: 140kg x 1 Bench: 80kg x 2 Deadlift: 160kg x 3 Press: at a guess 55kg x 1 Pendlay row: 70kg x 2 I'd like to focus on getting bench and OHP up...
  4. A

    lifting program compilation

  5. S

    Need help with program for mum

    My mum asked me to make her a program to help her lose a bit of weight, and i have no idea what to get her doing... It's a lot easier for me because i know my limits and can just follow a set program, anyway, I've got her nutrition under control over the last month and she has been losing...
  6. ironlion

    Critique My Program

    Hi All, Looking for some feedback on my program. I'm a 32 year old male, 178cm tall. I'm a former cyclist and at August 1, 2012 I weighed 65kg's, carrying 9% body fat. After quitting I decided to try and get back to a "normal" weight and I took up crossfit on the recommendation of a friend. By...
  7. A

    Bodyweight Exercise Program Spreadsheet

    https://docs.google.com/spreadsheet/ccc?key=0AsJyc1etY4rMdFdud3NoNE9hc3JfNnM1VGF3UjhGaUE It was created by a redditor named Engessa. See this thread. He combined the dip program from 150 Dips, the squat program from 200 Squats, the push up program from 100 Push-ups, and the 200 Sit-ups...
  8. G

    Strength and Power program

    looking for a good strength and power program for boxing :)
  9. J

    Struggling with conventional deadlifts and thinking of switching to sumo. NEED ADVICE

    I've been running the Stronglifts 5x5 > 3x5 program for quite some time now and I've gotten a lot stronger across all lifts, aside one. I've been trying for about 8 months to get the conventional deadlift form right - I've read every article under the sun, watched Medhi deadlift 450lbs about a...
    • JRB
    • Thread
    • 5x5 advice body boobs conventional cut deadlifts exercise glutes grow guys gym high legs long nuts program read running struggling sumo switching thinking time work
    • Replies: 34
    • Forum: Power Lifting/strength training
  10. J

    BN General Sports Performance Stack & Diet Program

    Hi, I just purchased the BN General Sports Performance Stack which contains the following supplements : - 5KG WPI - View Details - 1KG Creatine Monohydrate - View Details - 1KG Pre Workout 101 - View Details - 1KG L Glutamine - View Details - 1KG BCAA Recovery -...
  11. K

    Dumbbell Only Program.

    Hey Guys, I am new to this site and was hoping I could find some help and advice. I am turning 20 in a couple of more months and have adequate gym experience. Only let down is, I was never consistent. I would see some impressive gains but then would stop and go back to my skinny self. OK...
  12. Stewstews

    Combo program advice needed

    Hey all, Am after advice on my program. Thought a new thread rather than in my diary is the best place to discuss. Would welcome input and thoughts! Goals: Strength Size Sport (basketball) Rehab/prevention (posture, various muscle imbalances) My training goals are across all of these, which...
  13. T

    Need a new program

    Hey guys, I've been following a westside barbell type program for a while and am now looking at doing a program that is full body for each workout with a bit of volume. I'm 97kg, my lifts are: deadlift 255kg, squat 170, bench 130. I'm tall so that explains the fact that my deadlift is so...
  14. A

    Wholesale program

    Hi guys! We are excited to announce our wholesale program is live online at WHOLESALE | Aussie Strength Equipment Here are the details: Aussie Strength Equipment provide wholesale rates to our servicemen and women, industry professionals, retail stores, Crossfit affiliates, commercial gyms...
  15. T

    In need of new program

    I've been running with a westside style program for a while and looking for something that involves upper and lower body in the same workout. I would say I'm at intermediate level. Please chime in with some suggestions, it will be much appreciated.
  16. K

    program for my girlfriend ?

    my girlfriend wants to tone up a bit. and considering we have different goals i'm not sure how to train her. i've finally convinced her that weights are good. and she likes the gym are the programs the same for girls and guys or is there something different i should give her ? :)
  17. R

    Thoughts on this program for very tall bloke

    Hi all, So i've done some training here and there but for the most part of the last 2 years i've been travelling and have not done much at all. I'm at the end of my 3rd week of a program that i've developed just by searching the web etc.. I've also changed my diet a lot too. Upping my protein...
  18. NightFallTech

    Home fitness/conditioning program?

    Looking for suggestions for a home fitness/conditioning program as i've got a lot of 'toys' but not a lot of structure so far. This will be possibly morning 3-4 days a week if i can adjust my bodyclock, or else 2 evenings a week and one day on the weekend, in addition to workouts at the gym 3...
  19. K

    Paying someone for exercise/diet program

    Lately Ive been thinking about paying someone to write an exercise and diet program for me. However I dont know if its worth it, the guy is well known in the USA and yes it is online programming. The reason I have recently just come back to being able to train after about 12 months of dealing...
  20. Semillon

    hypertrophy program for intermediate lifter?

    I started lifting 1 year ago, did the PTC beginner program for 6 months and followed it up with starting strength for another 6 months, my main lifts are currently Squat: 137.5x5, Bench: 70x5, Deadlift: 155x5 and Press: 53.5x5. Hopefully they will all be bumped up further over the next month or...
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