Dani Boi

I generalised my comment too much. By tucked in I don't mean 90 degress to your body or close to your body, somewhere in between like you said, I use about 45 deg. herpa derp on my behalf.

Bench is a little on low side compared to squat (assuming thats below parallel in a rack). Just hit it more often with lower reps and eat. Elbows shouldnt flare out, keep them tucked in.

I would advise against it. I takem them still and I dont even get the effect from them anymore, it's become a bad habit. I've actually given them to the missus so I can take a break, serious lol.

I use cooking mittens. But seriously gloves = extra grip thickness, that will impact grip strength for deadlifting fo sho.

Back on a pre workouts again Picked up craze this time though, gave me a lot of energy /noplacebo

My penor goes real small when I squat.

Strength Sort of. You gain size on starting strength provided your diet is sufficient...how many people have you seen squat say 150kg and have sticks for legs? In saying that strength and size are not directly proportional so you would benefit more from a hypertrophy routine as opposed to strength in regards to size but you really should get decent numbers on your lifts before you even think about doing a hypertrophy based routine IMO. Yeah 34 pounds of fat and water and 6 pounds of muscle if that. Those are the people that follow GOMAD which is stupid, good way to blow calories way over what your body actually needs. Oh oh, you used the word definition for a strength based program.

Hrmm mine are permanently bruised, I squat 3x a week though. Doesnt bother me too much, probably just my girly man skin.

Any of you have almost permanent bruises/hardened skin where you put the bar on your back for squatting?

I clean and jerk in between sets.

Nice Simon, when are you going to start lifting? Just kidding, nice back (nohomo)

There's nothing gay about this thread at all. The only time I look for selfies is google image with the safe search off.

When i started cutting about 4 weeks back I was at 73.5kg and I'm currently sitting on about 70.5kg. Lost so much water weight but surprisingly I was actually a lot leaner than what I thought I was... this was going from 400g carbs to half that. This is on 2500 calories a day as well with no cardio, dem ecto genetics, fkn hate it!

The only supplement I take nowadays is protein powder and I have some pwo that I use from time to time.

I've never understood why people need motivation to go to the gym. If you really like something you shouldn't need motivation to do it. Rustles my jimmies.

Simple or complex what does it matter.

Leesh I hear this is a pretty good routine? Monday - Squat Wednesday - Squat Friday - Squat

All three, just for being a smartarse

How old are you Birds?

6ish months 1rms Squat - 50kg - 115kg Bench 65kg - 90kg Deadlift - 100kg - 145kg Couldn't believe I could only do 50kg squat haha, Ah well got to start somewhere I suppose.

This is right. You're going to need smaller plates as you will struggle to keep adding 2.5kg each time, deadlift should be able to do 2.5kg each time though. If you can't get the 3x5 for a particular lift for 3 consecutive workouts you need to reset the weight (from memory 10%) then work your way back up. As a general guide, people say if you stall and reset on the squat 3 times, it's time to move on but too me that is a big generalisation. If you are stalling then it's a good idea to check diet and if you're getting enough sleep. You should also keep a pretty basic log of lifts etc.

Oh yeah this is what I used. Has a lot of common questions about assistance exercises and stuff like that, it's very useful. http://forum.bodybuilding.com/showthread.php?t=998224

Yep it's 3 sets 5 reps and 1 set of 5 for deadlift. I followed the set/rep scheme as written but as TTT said you may be able to add an extra set or so of deadlifting if you think it's necessary. I personally wouldn't though. Definitely do the warm-ups, I didn't get a single injury when I did the program for 6-7 months and I put that down to proper warming up. If I could go back I would have chose to do isolation for biceps over chins. You will get plenty of core work doing the big compounds anyway. If you are going to do the assistance exercises I would do them on the training days and do them last. I would also start incorporating them into the routine after your first couple of weeks to a month to gauge if it is effecting the main lifts. You will love squatting after this routine