Powerbuilding

I'm looking to switch from my notes app finally, I want something that handles tier 1 strength work and tier 2 hypertrophy properly without me typing percentages every session. submitted by /u/No_Track831 to r/powerbuilding [link] [comments]

For those who don't know, bodybuilding is the sport where athletes compete for who has the best physique. Powerlifting is a sport that measures an athlete's strength on the squat, bench press, and deadlift. "Powerbuilding" is an invented word that means an athlete who trains for *both* strength and physique. Or "size and strength" if that's how you prefer to call it. I consider myself a powerbuilder because I believe that by being so, I get the most benefits. Plus, you ultimately come out bigger and stronger in the end because not only are size and strength complementary, they need each other to be on the increase in order for both to reach their maximum potential. A perfect example of that is Ilya Ilyin. He was a top tier Olympic-style weightlifter even before he maxed out his size, but when he maxed out his size, his performance in his sport got even better because he ended up stronger than ever. submitted by /u/Tiger_Strength to r/workout [link] [comments]

finally bit the bullet and ordered the limited 2000gt Gtshow edition. although it comes in a display case I'm disappointed there is no Minifig 😅 submitted by /u/KevinoHero to r/SpeedChampions [link] [comments]

I started lifting at 45 kg. Now I'm 77–79 kg at 5'10 and still pushing to get stronger. Goal: reach 85–90 kg bodyweight and eventually hit a 600 kg SBD total. I'm currently running a 6-day powerbuilding split built around squat, bench, and deadlift. Diet is pretty simple — mostly dirty bulking while keeping calories high. Still a long way to go, but progress has been good so far. Feel free to ask anything. submitted by /u/No-Distribution766 to r/fitnessph [link] [comments]

select center ,bldg ,queue ,ticket ,date_issued ,time_issued ,first_no_answer ,second_no_answer ,third_no_answer ,time_answered ,time_finished ,wait_time ,case when end_of_day_status='FINISH' and finished_by='USER' and appt_type is not null and motk_appo_timetrunc(motk_appo_time) and trunc(motk_appo_time)=trunc(motk_time_issued) and motk_time_issued submitted by

I love to lift heavy on big 3 lifts , but also wants to gain more muscles and maintain the physique I have currently. I change every program in less than 3-4 week I know it's wrong but I want to know how can I increase my SBD ?? Is doing dynamic double progression good ? Or Jeff nippards? Or any ? Please Let me know I want to start this year fully locked in . submitted by /u/Last-Friendship3685 to r/powerbuilding [link] [comments]

I have been using these programs for years. I started using them when I was 19. At the time I could only squat 120kg, bench 80kg, deadlift 130kg and OHP 50kg. 26 now and I can squat 230kg, bench 150kg, deadlift 220kg and OHP 110kg. One recent program I have been using uses less volume but higher intensity. Two sets for the main lifts, a top set and a back off set both for a rep target. Back off set has a set weight but uses the training max from the reps achieved on the top set to auto regulate the back off weight. Uses the RTF template. I want you to note I have drastically modified this plan as I have played about with the program builder for many years now, but as stated, it uses the principles, sheet functions and % structures from the original RTF plan. Accessories are also high intensity. 2 sets for 6-10 reps. Rep range is up to you on the day or by the week (could do 10 reps on week 1, 8 reps on week 2 etc). Put in the reps achieved on the last set and progress weekly from there still using the weekly undulating periodisation method (3 up, 1 down). It is self explanatory. If you like the look of it, make a copy from the link below and run it. Remember, this is a HIGH intensity plan rather than volume. Of course you will still perform with high volumes but it focusses on training harder for less sets. You also get an E1RM for your lifts. https://docs.google.com/spreadsheets/d/1WB0TnR5iTlW6oOcnYlnccPce6x\_a2AsGRejKafSab4s/edit?usp=drivesdk submitted by /u/Adventurous-Paint485 to r/AverageToSavage [link] [comments]

submitted by /u/RequisBeastBBC to r/GymMotivationNoOF [link] [comments]

So after running a modified version of texas method, my lifts increased tremendously. And I kinda looked bigger? Current Bodyweight - From 193.6 to 216.5 lbs Height - 5’9 PR (Raw & calibrated plates - no peaking for 1rm just singles for sets across) Squat - 475 lbs ( + 50 lbs ) Bench - 280 lbs ( +50 lbs ) Deadlift - 550 lbs ( + 75 lbs) Rack Pull - 585 lbs (+ 100lbs) Strict Press - 210 lbs ( + 41 lbs) Lifts are still going up 5-10 lbs per week, sets cycling from 5’s 3’s 2’s 1’s. submitted by /u/Commercial-Low-616 to r/StartingStrength [link] [comments]

So after running a modified version of texas method, my lifts increased tremendously. Current Bodyweight - 216 lbs Height - 5’9 PR (Raw on calibrated plates) Squat - 475 lbs Bench - 280 lbs Deadlift - 550 lbs Rack Pull - 585 lbs Strict Press - 210 lbs Lifts are still going up 5-10 lbs per week, sets cycling from 5’s 3’s 2’s 1’s. Should I cut this november? Or ride this weekly strength gains until next year? submitted by /u/Commercial-Low-616 to r/powerbuilding [link] [comments]

submitted by /u/Ok-Injury-8566 to r/powerbuilding [link] [comments]

I'm a competitive powerlifter and my training focus is primarily on furthering my PL performance. Best DOTS is just over 450. Recently cut after an injury and this is where I'm sitting right now. submitted by /u/cilantno to r/powerbuilding [link] [comments]

I feel like powerbuilding is just powerlifting except not skipping accessories lol Or it'll be a bodybuilding program that also happens to include squat/bench/deadlift Sometimes they won't even include SBD, it'll just be a bodybuilding program with some heavy barbell compounds I'm kinda confused what 'powerbuilding' is, tbh it seems like it's a cool marketing buzzword 🤷‍♂️ Feel free to let me know if this post is dumb and I'll promptly delete it submitted by /u/VanHelsingBerserk to r/powerbuilding [link] [comments]

submitted by /u/shawnglade to r/powerbuilding [link] [comments]

Ich habe bei 74 kg gestartet, skinnyfat, ohne Muskeln, aber mit Bauchfett. Der Anfang war brutal: kein Plan von Training und Fortschritte waren kaum sichtbar. Ein sinnloses Pendeln von Cutten und Bulken. Jetzt, bei 100 kg, weiß ich: Der Weg war es wert – nicht nur körperlich, sondern auch mental. Fokus war auf Powerbuilding. An alle, die gerade anfangen: Bleibt dran, Fortschritt kommt mit der Zeit! Cheers submitted by /u/szzor to r/FitnessDE [link] [comments]

I’ve been training for purely hypertrophy (never below 5 reps, plenty of exercises over the years) for years but noticed a few of the natural bodybuilders on YT like Alex Leonidas train more in a powerbuilder style with max effort singles, etc. Do any of you do the same and is there advantages, disadvantages to training for both strength and hypertrophy? Edit: Is training the main compounds at 5 reps enough to be considered strength training? submitted by /u/Kafufflez to r/naturalbodybuilding [link] [comments]

Obviously this is dependent on genetics and other things like that, but I see a lot of people that I work with who do powerlifting exercises at the beginning of their workout then do accessories. They all have very muscular and broad builds (or at least the ones who have done it for a bit). Would you say a power building physique is different from a bodybuilders and a powerlifting physique? submitted by /u/Frothy52 to r/powerbuilding [link] [comments]

Hi r/Fitness, Hope you have all been well! Its been a year since my last post here and this last year has been a big one for my fitness journey! I finally decided to step out of my comfort zone and commit to a bodybuilding show after 7-8 years of training! I thought I'd do a write up of my experiences with bodybuilding as a whole and the preparation leading up to it as well as what my lifting journey has been like so far! Previous Posts can be found here 2015-2019 - 4 Year Powerbuilding Journey 2015-2021 - An Update on my Powerbuilding Journey PHOTOS: Before, Bulk and Stage Photo comparison Competition Before After Photo 2022 Competition Checkin Photos 2015-2022 Photo Dump WEIGHT: Started at 68KG/149lb and bulked up to as high as 88KG/194lb over 5 years of lifting (slow bulk with a few cuts in between). For some reason I don't have any photos of me at 88KG (lol). I then cut down slowly to about 83kg/183lb where I comfortably sit before starting a contest prep in 2021. During this prep I got as low as 75KG/165lb however didn't end up doing a the show because we were in COVID lockdown. Yo-yo dieted after this between 77kg/170lb and 82kg/181lb before starting another contest prep in June 2022 where I got as low as 72.8KG/160lb. 72.8KG/160lb is a water depleted and carb depleted weigh in so It is a bit skewed but I was around that weight at my leanest. Timeframe is approximately 7.5+ years of progressive overload and eating at a surplus with a few cuts and breaks from weight training when I was travelling/busy with university. BODYBUILDING: As per my previous post, I needed more motivation and was sick of going to the gym and just doing the movements and my body was slowly feeling the aches of lifting heavy for long periods of time. After trying to do the bodybuilding prep in 2021, I enjoyed the training style a lot and the progress I made so I decided I would definitely commit to a show in 2022. I started my 2022 prep in June and finished middle of October. I competed in 2 shows here in the New Zealand IFBB federation (Yes I am aware there are better federations for naturals but over here the NZIFBB is definitely the biggest federation and where most of my friends compete). The first show was a regional show where I placed first in my Mens Physique Novice Class, Second in my open class and Top 4 Overall. The second show is a Natural Nationals show where I placed First in my open class and Top 3 Overall! I am extremely happy with these results especially for my first bodybuilding season and I thoroughly enjoyed the whole process and have fallen in love with the intricacies of the sport. I didn't know anything about water manipulation, sodium manipulation, carb loading etc before this prep and it was extremely interesting to see the effects of these tools to enhance someone's physique in the short term. I do want to mention that getting extremely lean and maintaining is extremely difficult and you do honestly feel really terrible most of the time. Workouts get super crappy and you feel lethargic most of the day. I also had weird aches that prevented me from falling asleep as well as random headaches and dizziness. My partner would also say that I was extremely hangry and would snap at the stupidest things but I think I was okay :). LIFT PROGRESS SUMMARY These numbers haven't much at all since my last write up as the focus has not been on these movements and instead on bodybuilding and hypertrophy training. I say this because during my competition prep and once I started to get leaner and leaner, I found that these big compound movements were extremely taxing and when I did try to include them, I would feel completely shattered (especially after Squats and Deadlifts) and wouldn't be able to put much into my accessory movements and get the training volume and stimulus that I wanted to train with. Please also note that most of these numbers were achieved at a bodyweight of around 183lb (83kg) to 187lb (85kg) and does not reflect my strength when cut down. Deadlift (Conventional): 135lb (60kg) to 600lb (272.5kg) Deadlift (Sumo): 135lb (60kg) to 645lb (292.5kg) Bench: 88lb (40kg) to 353lb (160kg) OHP: 45lb (20kg) to 243lb (110kg) Squat: 135lb (60kg) to 474lb (215kg) Videos of these lifts can be found on my Instagram. PROGRAM Training changed quite a lot from what I previous do. I have a wrist injury that I am dealing with at the moment (cyst in the wrist which likely requires surgery) so I removed OHP and Flat Benching from the training. Squats and Deadlifts were also removed about half way into my prep and I realized that previously I had been doing a lot of extra volume that wasn't that necessary (fluff volume). I aimed for two exercises per muscle group per day I was training it usually at 4 sets so a total of 16 total sets per muscle group a week (excluding legs) My split was primarily Push Pull Leg Rest Push Pull Rest. Below is an example workout of the exercises I selected. Just as a note, I wouldn't copy this to a tee because I've adapted this to what I think are my weaknesses etc. Monday - Push 01 Chest Focus 4x8-12 Incline Smith Machine Push 4x8-12 Incline Cable Chest Flies 4x8-12 Cable Chest Press 4x12-15 Chest Supported Cable Lateral Raises 4x12-15 Cable Rear Delt Flies 4x12-15 Crossover Cable Tricep Pushdowns 4x12-15 Crossover Cable Tricep Extensions Tuesday - Pull 01 4x8-12 Single Arm Lat Bias Cable Pull Down 4x8-12 Single Arm Lat Bias Row 4x12-15 Chest Supported Dumbbell Row 4x12-15 Incline Bicep Curl 4x12-15 Single Arm Hammer Curls 3x12 Hanging Leg Raises (Toe to Bar) 3x12 Weighted Decline Sit Ups (Weight behind head) Wednesday - Leg 01 Example workout would be 4x6-10 Hack Squats 4x8-12 Seated Leg Curls 4x8-12 Leg Extensions 4x12-15 Lying Hamstring Curls 4x12-15 Seated Calf Raises Thursday - Rest Friday - Push 02 - Shoulder Focused Example workout would be 4x6-10 High Incline Press (Smith Machine or Dumbbell) 4x12-15 Seated Lateral Raise 4x12-15 Cable Rear Delt Flies 4x12-15 Chest Supported Cable Lateral Raises 4x12-15 Crossover Cable Tricep Pushdowns 4x12-15 Crossover Cable Tricep Extensions 3x12 Hanging Leg Raises (Toe to Bar) 3x12 Weighted Decline Sit Ups (Weight behind head) Saturday - Pull 02 Example workout would be 4x6-10 - Romanian/Stiff Leg Deadlifts 4x8-12 Single Arm Lat Bias Cable Pull Down 4x8-12 Upper Back Bias Row 4x8-12 Upper Back Focused Pull Down 4x8-12 Preacher Curls 4x8-12 Incline Bicep Curls Sunday - Rest It is worthy to note that I was doing cardio (Incline Treadmill Walking) basically 4 weeks into prep. It started off as 20 minutes a day and then progressed slowly and got to one hour per day at the tail end of prep. DIET Diet on competition prep was pretty strict, I tracked my macros religiously with almost no days off for months at a time because I had holiday trips planned where I wanted to enjoy myself so I made sure to stay on track the rest of the time to be able to eat whatever when on holiday. My calories ranged from around 3000 calories at the start of prep down to 1800 calories at the lowest point of prep. On average I sat at around 2200-2500 calories for most of the time though. Below is an example of the foods I would eat. Meal 01 A mixture of Egg whites, Whole eggs, Protein Pancakes, Cereal, Milk, Toast, Peanut Butter, Protein Oats, and Fruit. Most of the time it would be a egg white + one whole egg omelet on toast with ketchup. Meal 02 150-200g cooked chicken breast 200g Sweet Potato 100g frozen beans or brocolli Meal 03 150-200g cooked Low Fat Beef Mince 150g White Rice 100g frozen beans or brocolli 60-80g protein oats or something carby Meal 04 - Pre Gym 150g Greek yogurt 100g Frozen Blue berries Meal 05 - Post Gym 200g Rump Steak 400g Low Carb Potato or 200g Sweet Potato 100g Frozen Beans or Brocolli Protein Shake with Water Usually this adds up to about 2000-2400 calories depending on the day. END Thank you all for reading through this write up and and thank you to those that follow my journey. I try to answer questions whenever I can but sometimes it is a bit difficult. If you do have any questions though, feel free to ask them on this post (Prefer this over reddit msgs as others can also see the answers this way.) As always, thank you to this community for being so helpful and friendly when I first started lifting. I hope this post finds anyone who is starting their own lifting journey or even those that are thinking of competing eventually and remember, we're all gonna make it brahs submitted by /u/Boxixiong to r/Fitness [link] [comments]

Hi guys, Its been a while since my last post and I thought I'd just share where I am at with lifting and give an update now that I am 6-7 years into constently training (I think my last post was at 4 years into training for reference). PHOTOS: Before and after photo 01 Before and after photo showing legs lol 02 WEIGHT: 154lb (70KG) to 169lb (76.8KG) in the photos 169lb is me probably at my leanest. Usually if I am not dieting, I sit closer to 83kg/183lb. Timeframe is approximately 6+ years of progressive overload and eating at a surplus with a few cuts and breaks from weight training when I was travelling/busy with university. The last two years have been a bit rougher with less time in the gym and more time dedicated to other things. Progress has definitely slowed down and training volume has decreased but still a consistent part of my life. LIFT PROGRESS SUMMARY Please note that most of these numbers were achieved at a higher bodyweight of around 183lb (83kg) to 193lb (88kg) and does not reflect my strength when cut down. Deadlift (Conventional): 135lb (60kg) to 600lb (272.5kg) Deadlift (Sumo): 135lb (60kg) to 645lb (292.5kg) Bench: 88lb (40kg) to 353lb (160kg) OHP: 45lb (20kg) to 243lb (110kg) Squat: 135lb (60kg) to 474lb (215kg) PROGRAM As previously mentioned, training volume has dramatically decreased due to time constraints and life getting in the way now that I am older. I'd like to think that I am smarter with training these days and instead push each set a lot harder than I used to and make more use of it but I definitely still waste a lot of time fluffing around or chatting with friends at the gym. I am still running a Push Pull Leg Split although most weeks I will skip the second leg day for a extra rest day. I'd like to attribute this to the fact that squats have not felt great since having my ankle run over by a car when skating however I think I am just too lazy to work on the mobility etc needed to get my squat back up lol. Monday - Push 01 Example workout would be 4x8-12 Flat Bench 4x8-12 Incline Dumbbell Bench 4x12-20 lateral raises 4x12-20 rear delt flies Tricep accessories vary Tuesday - Pull 01 Example workout would be 10x10 body weight pull ups focusing on lats 4x8-12 single arm dumbbell rows 4x8-12 Lat pull down 4x8-12 chest supported row Bicep accessories vary Wednesday - Leg 01 Example workout would be 4x5-8 squats 4x20 Walking Lunges 4x12 Leg Hamstring Curl 4x12 Leg Extension 4x12 Sissy Squats 4x12 Straight Leg/Romanian Deadlifts Thursday - Rest Friday - Push 02 Example workout would be 4x5-7 Overhead Press 4x12 Incline Barbell Press 4x12 Arnold/Shoulder press 4x12-20 Lateral Raises 4x12 Cable Flies Low to High and High to Low Saturday - Pull 02 Example workout would be 4x4-8 Conventional Deadlifts 5x10 Pull ups (weighted) 4x8 Rowing movement 4x8 Lat pulldown Bicep accesories if there is time Sunday - Rest I still religiously do core every second day which consists of decline sit ups, dragon flags, hanging leg raises/windshield wipers. As I mentioned, the last two years of training have not been ideal. Strength has not been a driving factor for training and I definitely could have made bigger improvements if I focused more. Unfortunately such is life and hobbies/passions cannot always be prioritized. COMEPETITION PREP Around July 2021, I decided that I needed some more motivation and that I was sick of going to the gym to just do the movements and make little to no progress. I approached my friend who competes in bodybuilding and decided that I would try my luck at a natural men's physique bodybuilding show set for mid November. Unfortunately one month into my competition prep my city went into Covid Lockdown and all gyms shut down (and are currently still closed). I was fortunate enough to act quickly and get a bunch of gym equipment to set up a home gym so my prep continued. However with covid spreading throughout the country, the shows looked less and less certain and the show I was intending to do has been postponed twice already. I decided that I would call off the competition prep three weeks ago as we are still in a lockdown and competition prep has been intruding on everyday life, work, and my relationship with my partner. See below photos for start of competition prep vs where I ended prep. Competition Prep Photos DIET Diet on competition prep vs everyday diet is very very different however I will list below what a typical day looked like on prep as it is a lot more structured. Breakfast A mixture of Egg whites, Whole eggs, Protein Pancakes, Cereal, Milk, Toast, Peanut Butter, Protein Oats, and Fruit Lunch 200g cooked chicken breast 200g Sweet Potato 150g steamed brocolli and beans Pre-Gym 60-80g protein oats or something carby Dinner - Post Gym 200g Rump Steak 400g Low Carb Potato 100g Steamed vege Protein Shake Post Dinner 200g Chicken breast 200g salad mix with balsamic vinegar dressing or something Usually this adds up to about 2400-2600 calories depending on the day. When I wasn't on competition prep, things were a lot more flexible and I eat out a lot with my partner. I still meal prep weekly and make sure I eat about 60-70% of all my calories quite similar to the above competition prep diet. I generally eat between 3500-4000 calories to maintain a bodyweight of about 86kg/190lb. END Thank you all for reading through all that lol and I also just want to thank this community for being so helpful when I first started lifting. I hope this post can help someone out there who is just starting/already into their journey. Feel free to send me a message or comment below with any questions and I will try my best to answer! Remember, we're all gonna make it ;) submitted by /u/Boxixiong to r/Fitness [link] [comments]

Hi guys, Previous post was deleted. Hopefully I get it right this time. Been a long time lurker on here and I thought its finally time to give back to the community that helped me so much when I first started lifting. Thank you all for doing what you do and keep inspiring/helping everyone to pursue their fitness goals! PHOTOS: Before and after photo WEIGHT: 149lb (68KG) to 172lb (78KG) in the photos The 172lb weight represents my weight at the time of the after photo which was at the end of a 'cut'. Weight climbed as high as 189lb during the 'bulk'. TIME PERIOD Approximately 4 years of progressive overload and eating at a surplus with a few cuts and breaks from weight training when I was travelling/busy with university. LIFT PROGRESS SUMMARY Please note that most of these numbers were achieved at a higher bodyweight of around 183lb (83kg) to 189lb (86kg) and does not reflect my strength when cut down. Deadlift (Conventional): 135lb (60kg) to 573lb (260kg) Deadlift (Sumo): 135lb (60kg) to 617lb (280kg) Bench: 88lb (40kg) to 342lb (155kg) OHP: 45lb (20kg) to 232lb (105kg) Squat: 135lb (60kg) to 463lb (210kg) ​ PROGRAM My goal was always to be both strong and big so I never really focused entirely on bodybuilding or powerlifting and always combined both training styles into my programming. When I first started I ran a full body workout (i think it was ICF lol) 3 times a week but quickly grew out of it in a few months (wanted to be at the gym more). I then got some help and guidance from a friend who had been lifting for quite some time and he was running a variation of OGUS 753. I followed his template and then slowly started my accessories to it and it slowly adapted into a PPLPPL split. The split would generally be something along these lines Monday - OHP (following Ogus 753 rep schemes) and shoulder accessories Example workout would be 5x7 OHP at 75% One rep max 5x8 Arnold press 5x20 lateral raises 5x20 rear delt flies 5x12 face pulls 5x12 cable lateral raise Tricep accessories vary Tuesday - Hypertrophy Back day Example workout would be 10x10 body weight pull ups focusing on lats 5x12 bent over rows 4x12 cable pullovers 5x12 seated row 5x12 lat pulldown 5x12 single arm rows Bicep accessories vary Wednesday - Squats (Following Ogus 753 rep schemes) and leg accessories Example workout would be 10x3 Squats at 85% One rep Max 5x20 Walking Lunges 5x12 Leg Hamstring Curl 5x12 Leg Extension 5x12 Leg Press 4x12 Straight Leg Deadlifts Thursday - Bench (Following Ogus 753 rep scheme) and chest accessories Example workout would be 7x5 Bench at 80% One rep Max 5x12 Incline Dumbell Press 5x12 Hammer strength machine 5x12 Chest Fly top down 5x12 Chest fly bottom up 4x25 Push ups 5x12 Landmine presses Friday - Deadlifts (Following Ogus 753 rep schemes) and back accessories Example workout would be 6x6 Deadlift at 70% One rep Max (Deload) 5x10 Pull ups (weighted) 5x8 Rowing movement 5x8 Lat pulldown Bicep accesories if there is time Saturday - Rest or if I ended up gyming would be a hyper chest day Sunday - Hypertrophy leg day Example workout would be 5x10 front squads 5x10 close stance squat 5x12 good girl bad girl machine (each side) 5x5 hip thrusts I would also do core every second day which is usually just 5x12 hanging leg raises and 5x12 decline sit ups with weight behind head. Obviously working out 7 days is not ideal for everyone and I would highly recommend at least taking a day off but It seemed to work for me and my body was handing it pretty well so i continued to do so (i don't anymore fyi haha) I basically followed this split for about 2.5 years and had probably gone from 154lb to about 178lb at this point and then started to stall on my lifts (especially on 10 sets of 3 at 85% for most of my lifts - those workouts are brutal and it takes over an hour to even get through just your compounds LOL) Anyway at this point I think my lifts were S - 419lb (190kg) B- 264lb (120kg) D(sumo) - 551lb (250kg) However with progress slowing down, I looked online for a different program that aligned with my goals. Thats when I found Layne Nortons PH3. A few of my friends at the gym had run this program already at this point so I asked around and the general consensus was that it was hard but a good program. So i decided to run it. Link - to the spreadsheet i used to track this FYI After completing PH3 my numbers were around S - 463lb (210kg) B- 315lb (142.5kg) D(Sumo) - 617 (280kg) Which I was pretty happy with for 3 months of training. However the program is definitely hard and I would highly recommend not taking the AMRAP sets to failure as the fatigue definitely builds up (i ended up with a very sore hip and elbow after many sessions). Still would highly recommend PH3 to most people though. Now it brings us to current time. I'm sitting at around 191lb (86.5kg) and I've been running Smolov Junior bench because I can't squat (torn quad from going too ham after coming back from a holiday lol) and been deadlifting once a week. I've gone back to a PPLPPL split but been adding bench on top of normal workouts (not doing many push accessories though) Recently maxed out bench and hit 342lb (155kg) but really gunning for that 160kg bench (353lb) ​ DIET Diet hasn't changed significantly over the last few years with bulking diet and cutting diet remaining pretty similar apart from portion size. Below is a typical day of eating for me when cutting down Breakfast Toast, Peanut Butter, Cereal, Milk/Almond Milk, Eggs with Egg whites if I can be bothered and Fruit Lunch 300g cooked protein source (Chicken breast, Chicken Tenderloins, Beef, Salmon, Beef mince) 300g Cooked carb source (Wholemeal pasta, Sweet potato, Brown rice, Basmati Rice) 200g Vegetable (Brocolli, Beans, Asparagus, Frozen Vege mixtures etc) These meals are usually split into 150g protein, 150g carb and 100g vege containers (I meal prep around 18 of these a week). If i can I space these meals out 2 hours so i technically have 2 lunches. Dinner - Post Gym 150g protein source 150g carb source 100g vege Protein Shake (Double scoop if requried) Snack Some form of protein bar or snack that im craving (rice crackers usually) Usually this adds up to about 2600-2700 calories when im cutting. When im bulking, the meals are almost the same but I may have bigger breakfasts, more snacks and my meals increase from 150g protein carb to 200g protein and carb. I generally eat around 3500-3600 calories when im bulking. My macro targets are usually around 200g protein, 60-80g fat and the rest carbs no matter if im bulking or cutting. When I bulk, im probably at a 80% clean food 20% "cheat" food ratio although i would say my cheat food is not considered cheat food all the time. I make conscious decisions on eating protein rich junk foods like I would consider subway footlong a 'cheat' food for me when I am dieting. STORY I won't go too indepth but basically I have always been into sport (mainly playing soccer/football) but once I got into university, I stopped exercising and started living alone which made me extremely lazy. I would always go the whole day eating one normal meal and would spend a lot of my time playing video games. I started getting really bad acne on my face which made me super self conscious and slowly made me more and more anti social (gyming actually didnt help this and i had to eventually seek professional help for this). Thats when I decided that something needed to change so I started working out at home. Around this time was when i started browsing /r/fitness and realized that I should probably be working out in a gym so i resigned up to my university gym and the rest is history! I am extremely glad that i made that decision that day to resign up for the gym as now a lot of my closest friends are at/from the gym and I genuinely look forward to going in everyday. So thank you /r/fitness for changing my life :) If you want to see the full transformation, message me on here and I can link you the video as transformation videos aren’t allowed here. Thank you all for reading and keep training hard! We're all gonna make it brahs. Edit: Fixed the excel spreadsheet link to Ph3. I'm truly overwhelmed by how much this has blown up and i'm trying to reply everyone as best I can. Please give me some time and i'm sorry if I miss you! Thank you all for the support :) submitted by /u/Boxixiong to r/Fitness [link] [comments]

submitted by /u/CarlCarbonite to r/Flipping [link] [comments]

Hey everyone ​ Here is the video and for those that prefer photos, Here is the progress picture. ​ Been lifting for just over 4 years now, mostly with a "powerbuilding" style to training. Main focus has always been on Squat, Bench, Deadlift and Overhead Press. Most workouts would start with either of these movements followed by a bunch of accessories. ​ Current maxes are: Squat: 210kg (462lb)Bench: 142.5kg (315lb)Sumo Deadlift: 280kg (617lb) Overhead Press: 95kg (210lb) ​ Video probably explains more and goes into a bit more detail so give it a watch please :) ​ If you have any questions, you can message me here or find me on instagram at @boxi.xiong. Happy to answer any questions ! submitted by /u/Boxixiong to r/gainit [link] [comments]