Search found 649 matches

by ephs
Sun Oct 05, 2014 10:07 am
Forum: General
Topic: Full body split for my girlfriend
Replies: 1
Views: 3039

Full body split for my girlfriend

day 1: squat 3x5 bench 3x5 rows 3x5 day 2: squat 3x5 military press 3x5 deadlift 3x5 an example of the planned progression: 5x50, 5x50, 5x50 5x50, 5x50, 3x51 5x50, 5x50, 5x51 5x50, 5x51, 5x51 5x51, 5x51, 5x51 5x51, 5x51, 3x52,5 etc. do you think that this makes sense and is it okay to train this spl...
by ephs
Wed Jun 18, 2014 4:21 am
Forum: General
Topic: Plan for my girlfriend
Replies: 5
Views: 5959

Re: Plan for my girlfriend

thx for the answers. i told her to alternate between press and bench press and add reverse lunges every workout (that was dubs suggestion). i also thought of removing DB shoulder press completely and only let her bench every workout, cause she has success at benching and likes it, but she told me th...
by ephs
Mon May 26, 2014 7:23 am
Forum: General
Topic: Plan for my girlfriend
Replies: 5
Views: 5959

Plan for my girlfriend

I need some help from the experts of the exrx forum. my girlfriend started working out on machines, but i introduced her to barbell and dumbbell training. atm she is following this routine 2-3x per week: squat 3x 5-7 bench press 3x 5-7 romanian deadlifts 3x 10 DB military press 3x 5-7 kroc rows 3x 1...
by ephs
Tue Apr 08, 2014 8:42 am
Forum: General
Topic: Personal Best Log
Replies: 1154
Views: 646233

Re: Personal Best Log

Deadlift PR from 5th March 2014:

1x 155kg (341 lbs)

Still reading here sometimes. Definately the best weightlifting forum on the net.
by ephs
Wed Jan 29, 2014 8:29 am
Forum: General
Topic: Personal Best Log
Replies: 1154
Views: 646233

Re: Personal Best Log

Happy new year!

Finally managed to set a new bench PR: 1x80kg.
by ephs
Mon Dec 02, 2013 9:51 am
Forum: Online Journals
Topic: ephs' Strength Training Journal
Replies: 33
Views: 33956

Re: ephs' Strength Training Journal

boring but big was a bit boring and i had some problems with 5x10 squatting, cause my ankle made some trouble plus i decided to swith to 3 training days. so now i'm giving the 5/3/1 full body template a try: mon: squat 5/3/1 db bench press 5x10 kroc rows 5x10 wed: squat 5x 65%, 5x 75%, 5x85% bench p...
by ephs
Mon Dec 02, 2013 9:48 am
Forum: General
Topic: The mixed grip deadlift problem
Replies: 10
Views: 11147

Re: The mixed grip deadlift problem

thx for the help guys.

i think i'm going to use the weaker side for easier sets and the strong side for the heavy sets. that should be the best at the moment.
by ephs
Mon Nov 11, 2013 12:30 pm
Forum: Online Journals
Topic: ephs' Strength Training Journal
Replies: 33
Views: 33956

Re: ephs' Strength Training Journal

did 5 cycles of wendler's 5/3/1 two days per week with rest pause sets. this template is nice and only at the squat i didn't manage to hit the required reps in the last cycle. current 1RM: squat: 100kg deadlift: 150kg bench press: 75kg miltary press: 57,5kg now i'm giving the 5/3/1 boring but big tw...
by ephs
Mon Nov 04, 2013 9:11 am
Forum: General
Topic: The mixed grip deadlift problem
Replies: 10
Views: 11147

The mixed grip deadlift problem

i can deadlift more weight with right underhand and left overhand than with right overhand and left underhand. i kept on changing the grip every week, but now it's a bit senseless to deadlift less weight every other week. what would you do? keep on changing or only deadlift with right underhand and ...
by ephs
Sat Sep 14, 2013 3:58 pm
Forum: General
Topic: Stretching? Is it necessary?
Replies: 5
Views: 4264

Re: Stretching? Is it necessary?

there are a lot of different opinions around on stretching before and after sports. for myself, i just stretch my lower back before deadlifting. and i do multiple sets static stretching every evening, this worked to increase my hamstring flexibility. dub answered your question well. if you think you...
by ephs
Sat Sep 14, 2013 3:53 pm
Forum: General
Topic: training chest with minimum shoulder involvement?
Replies: 5
Views: 4880

Re: training chest with minimum shoulder involvement?

flys should be lighter on the shoulders, but you said that they are uncomfortable for you.

what about very low weight and high reps at bench press?
by ephs
Thu Sep 05, 2013 4:04 am
Forum: General
Topic: bulking and counting calories
Replies: 9
Views: 6366

Re: bulking and counting calories

thx for the info peter and of course also thx to stuward. i decided to keep on cutting some weeks, you know i want to see all the abs :D and then i'm going to bulk a bit. the strategy from peter sounds good. i will start with a very low surplus and increase it if necessary. i only have a caliper to ...
by ephs
Tue Sep 03, 2013 2:29 am
Forum: General
Topic: bulking and counting calories
Replies: 9
Views: 6366

Re: bulking and counting calories

cutting is not a problem and works for me, i'm just a bit scared to become fat with a 500kcal surplus every day :grin:
by ephs
Mon Sep 02, 2013 4:07 pm
Forum: General
Topic: bulking and counting calories
Replies: 9
Views: 6366

Re: bulking and counting calories

i thought 500kcal deficit per day means 3.500 kcal per week, which equals 500g of weight loss?

so it's only so less fat that you gain, but also water and stuff? or do you calculate with another unit than kcal?
by ephs
Sat Aug 31, 2013 5:52 pm
Forum: General
Topic: bulking and counting calories
Replies: 9
Views: 6366

Re: bulking and counting calories

but a surplus of 500 a day would mean 500g additional fat per week. i would like to keep that a bit lower.

how long would you make the cycles?

are there any studies that a 500 surplus is better than 100-200 or is it just important to have a surplus?