TTT

Do it top bloke..

size comes from food. it's been said many times before. you want to get bigger or smaller then you adjust what you eat. By lifting weights, he has kept his muscles active. with cardio or diet he's stayed the same.

stop being a troll Mitch

SRS13 there is a PTC in sydney. I suggest you go there and talk to TRENT (The owner) and tell him you have bought PPP program from markos and want to make sure you are doing the movements right. He can walk you through squats and bench and deadlift and you can try 1rms there in his gym using good equipment and spotters. Then look to increase your lifts by 10kg. run through the 11 weeks. at the end do your new 1rms and so on. Edit - I gotta refresh the page before I start typing

Don't think Markos has had a GTR for a while. He's an EVO fanboi

sorry. when you said "on the 3 lift days" I thought you meant the days you do "the 3 lifts" if you get me.. anyway.. Time between sets is as long as it takes for you to recover enough to complete the next set. it's not cardio edit. Not sure about you but I like to keep squats and deads as far apart as possible. so I'd suggest squats monday, bench wednesday and deads friday. but up to you.

I foudn week 9 always got me in trouble when I was doing it. My training log at home actually has "f**k YOU WEEK 9" on one of the pages

Read the pre-text mate. It is suggested that you do a movement per day. eg Squat monday Bench Wednesday Dead friday follow each lisetd sets/reps with soem assistance stuff (eg front squat after squats) You can do all 3 lifts on each training day - not many people do. Some_CS_Student from these forums did it that way and did well. Most people do it 1 per day

They also don't distribute it to others for free right?

your memory never ceases to amaze me.

His user id and his "Real Name:" field say Markos and you call him Marco. I'd find that more offensive.. lol

Soft suit is a one piece tightish outfit. kind of like what wrestlers wear or triathletes. they don't have any carry over to helping you lift. it's just to help the judges make a decision (makes it easy to see if you are squatting low enough or if your hips are locked out for deadlift) and it also makes for a uniform look to the sport. The knee braces are called "knee wraps". it is a 2 - 2.5 meter, stretchy material this is wrapped around the knees. Depending on how tight you can handle them on there, has a fairly large carry over to squats (which is the only time they are allowed to be used) By Back brace I assume you mean a Belt. Yes it is allowed in RAW competition (as are the knee wraps) but neither is mandatory. if you learn to use them, they both have a carry over and allow you to lift more weight. Wrist wraps are allowed during Bench and Squats.

yeah 520 @ 91.4kg After that, I got sick, lost 4 kg, then got better and started lifting, got injured, took time off, got somewhat better. At PTC deadlift comp the other week I was 89.4kg. Anyway, I've regretfully decided that I need to stop trying comps and get better. Since there isn't anyone as weak as me in the 90's or 100's, and I could benefit from less gut, I've decided to spend the rest of this year doing some higher rep work for everything to try and get more volume in to everything. along with this I'm making some changes to diet to lose some weight. If Dan goes up to 90's then I'll just eat 3 quarter pounders on weigh in day.. Anyway, Nick from here and Birds will also be joining GPC and competing in the 82s. They just don't know it yet. Short version of my sob story... I'm sore and tubby, so lower weight higher reps, less body weight and we'll see how it goes. Tom - Can't really judge as I'm not doing the same reps/weight as before to try and heal up a little. But going by previous experience, I would be weaker... especially in Bench.

I'm also doing similar. Dropping about 7kg over 3 or 4 months to drop in to the lower division to have direct competition as there are about 3 others with similar lifts and age and height etc.

Read here.... http://www.leangains.com/2010/04/leangains-guide.html and the rest of the site if you're bored. when you eat what you eat means f**k all.

each post seems less smart than the last. You can't "turn" fat in to muscle, just like I can't "turn" my skyline in to a Porsche. They are 2 different things. Definition is also almost as retarded word as tone. If you want your muscles to stand out more, you have to lose fat. If you lose fat, it's very hard to keep muscles. if you have very little muscles, then losing weight will make you look like you are soon to hit puberty

Stock gauges are not to be trusted. that change in oils is probably more the gauge doing its own retarded thing. I haven't used the oil yet. Couple of people on here have..

lol... come on

You're not going off the stock oil pressure gauge are you? I went to repco yesterday to get my oil.. I bought Gulf Western. http://www.gulfwestern.com.au/Petrol%20Oil_Syn%20X%203000.html cost was about $25 new oil filter Also bought 1L of auto trans fluid to use as engine oil flush.

Can these actually be used on anything other than EVOs?

GTST ones go "pppssssshhht" The GTR ones are similar but with 2 ps and 3 ts at the end. So get the one with the biggest trumpet.

I try to stick to 10w-40 but I doubt it will make too much difference. I think 5w-30 is the OEM recommendation when new.

I'll take it.. Postage to 4509?

dezz - power cages as far as the eyes can see.. awesome... I can't see anything wrong with yours squats either - although, it looks like your wrists are bent riiiiiight back and would hurt if holding heavier. I think most people have one side shorter than the other. mine was 6mm shorter on the right so I got a 6mm heel to put in my squat shoes. that's the other thing, perhaps squatting without shoes is causing issues? Ever had a sports massage? no happy ending. lots of pain. highly recommended. Nick - easy lift there. It looks like your hips raise a little too fast and you don't get as much power from the legs so you probably have a bit more than the 215 you did last time.. you and me.. we're gonna rumble...