Oh weighed myself yesterday only up 6lbs BAD but to be expected with the super duper volume hopefully i’ll get some stretch marks come end of this Supergrowth !
Just want to to say ran into a mate of mine not seen for ages… and he said
“You going to the gym you look bigger”
I felt so proud LOL… that’s it 
Week 4 - Day 2
180 Second Rest - 13-15 Reps
Military Press (standing)
Warmup Sets: Bar *5, 40kg *5, 55kg *3
Set 1: 60kg *11
Set 2: 60kg *7
Set 3: 45kg *5
ALlright M. Press is on my last nerve, i fully think its responsible for ALL my f*ck ups every day it’s in there my triceps go to hell. ITS OUTTA HERE !
Close Grip Bench Press:
Warmup Sets: Bar *5, 40kg *5, 60kg *3, 70kg *2
Set 1: 75kg *9 ( WAY to big of a jump lol but i felt adventerous :P)
Set 2: 72.5kg *11 ← Not to shabby
Set 3: 72.5kg *7 (SIGH)
Back Squat:
Warmup Sets: Bar *5, 60kg *5, 80kg *3, 100kg *3
Set 1: 120kg *11 ← 20 KG JUMP FROM LAST WEEK FUCK YA
Set 2: 110kg *12
Set 3: 110kg *9
I like Back Squatting a whole lot fuck ya !
Pulldown Abs
Set 1: +18.75kg *14
Set 2: +21.75kg *15
Set 3: +21.75kg *15
Being up 6lbs is not too shabby at all, even if it’s at the beginning. Take full advantage man, which is looks like your capitalizing on.
Back squat is pretty impressive. I like the 20 kg jump… way to push yourself 
[quote]Bonechiro wrote:
Being up 6lbs is not too shabby at all, even if it’s at the beginning. Take full advantage man, which is looks like your capitalizing on.
Back squat is pretty impressive. I like the 20 kg jump… way to push yourself :)[/quote]
Had a 20kg jump in weight for my 1st 3 weeks, 6kg jump for the 4th week hopefully even more this week
And ya every compound i’ll just keep jumping as much as possible as you will see i jumped 10kg on my Flat Bench
Week 4/ Day 3
180 Sec Rest/ 10-12 Reps
Bench Press:
Warmup Sets: Bar *5, 40kg *5, 60kg *3, 70kg *2
Set 1: 80kg *10 <<-- FUCKING A lol. Only do it once a week its skyrocketing !
Set 2: 80kg *7
Set 3: 75kg *10
Hammer Strength Pulldown: One arm at a time
Warmup Sets: 20kg *5, 25kg *3
Set 1: 30kg *7
Set 2: 25kg *10
Set 3: 25kg *9
Bar Bell Curls: 20kg Bar
Warmup Sets: Bar *5,Bar +10kg *3
Set 1: +12.5kg *10
Set 2: +12.5kg *10
Set 3: +12.5kg *9
Calf Raise DC Style:
Warmup Sets: 25kg *5, 45kg *5
Set 1: 65kg *12 (5 second negative, 15 second bottom hold)
[quote]SmallToBig wrote:
Just want to to say ran into a mate of mine not seen for ages… and he said
“You going to the gym you look bigger”
I felt so proud LOL… that’s it :P[/quote]
Oh yeah that had to have felt damn good!
Congrats buddy, keep doing what you’re doing, rock on supergrowth! Haha.
I’m looking forward to hearing the super growth results I’m getting near it so good luck man your doing awsome!
Goddamn, your squat is taking off! Any chance of a vid?
Week 4 - Day 4
8-10 Reps / 180 sec Rest
Seated Military Press:
Warmup Sets: Bar *5, 40kg *5, 60kg *5, 70kg *1
Set 1: 80kg *9 ← Fucking A another 10kg jump my shoulders are holding their own V Chest !
Set 2: 80kg *5 ← ahem no one can see that !
Set 3: 70kg *9 ← Boo Ya
Reverse Grip Bench Press:
Warmup Sets: Bar *5, 40kg *5, 60kg *3, 70kg *1
Set 1: 75kg *8 ← !!! Enough Said FUCK YES
Set 2: 75kg *5 ← Feck sake lol same thing again 
Set 3: 70kg *9 ← Boo YA
Sumo Deadlifts:
Warmup Sets: 60kg *5, 80kg *3, 100kg *2
Set 1: 120kg *9 ← AAAHHHH YA BABY
Set 2: 140kg *6 ← NO THAT IS NOT A MIS-TYPE FUCK YA Im loving weightlifting
Set 3: 140kg *5
Pulldown Abs
Set 1: +21.75kg *10
Set 2: +21.75kg *10
Set 3: +23.25kg *10
Wow you’re setting a pretty high bar for the rest of us to follow in terms of improvement on supergrowth!
Congrats man keep it up!
[quote]Burst wrote:
Wow you’re setting a pretty high bar for the rest of us to follow in terms of improvement on supergrowth!
Congrats man keep it up![/quote]
Well i seem to be getting increasing “BS” comments or “troll” comments which i’m kinda surprised at, think i’ll be staying out of “Brotherhood of Iron” till i get some videos.
So i’m going to make some videos of my lifts to put them to bed but at least it shows me i’m strong and catching up fast to people in the gym longer than me.
Think my body f*cking loves lifting heavy shit lol i get really hyper prior to going to the gym these days seems my body knows whats coming 
2 weeks left and i’ll have to ask someone to take some photos LOL don’t know who to ask at the moment but i’m sure one of my flat mates will do it
[quote]Amonero wrote:
Goddamn, your squat is taking off! Any chance of a vid?[/quote]
Actually im Squatting tomorrow hoping to go to 140kg (FUCK YA), i’ll ask someone to come along and get it on the camera phone.
Week 4 - Day 5 - 180 Second rest- 5/7 Reps
DB Row:
Warmup Sets: 30kg *5, 34kg *4, 38kg *2
Set 1: 42kg *7 (Impossible to bring it up slow now have to jerk it up to get it going)
Set 2: 42kg *7
Set 3: 42kg *6
Incline Bench
Warmup Sets: Bar *5, 40kg *5, 60kg *4, 75kg *2
Set 1: 82.5kg *3 ( WAY to high a jump, got to cocky over the last few days got buried at the bottom of the start of the 4th rep)
Set 2: 80kg *3 (Fuck sake got buried again at the bottom AAAHHHH)
Set 3: 75kg *5
HS Calf Raise:
Warmup Sets: 35kg *5, 65kg *5
Set 1: 110kg *6
Set 2: 100kg *7
Set 3: 100kg *7
EZ Bar Curls:
Warmup Sets: +10kg *5, +20kg *3, +25kg *2
Set 0: +30kg *3 ( Cheated all 3 up, so i did another set lol i tried :P)
Set 1: +27.5kg *5 (Cheated last one up)
Set 2: +27.5kg *4
Set 3: +25kg *5
Shit mate you are improving at a fuckin fast rate! 140kg Sumo Deads after what? 4 weeks of training? And a 140kg Squat? Good job.
[quote]GodOfSteele wrote:
Shit mate you are improving at a fuckin fast rate! 140kg Sumo Deads after what? 4 weeks of training? And a 140kg Squat? Good job.[/quote]
TOO FAST ! (well for some people :P)
As i said i’ll video my Squat tomorrow i’m HOPING for a 140kg Squat i’m at 120 at the moment.
Seems like weightlifting suits me lol have a very combative attitude i MUST progress every workout or i’m pissed for the day LOL
But i thank you for your kind words, they are appreciated !
I, on the other hand think I did something wrong on my Ramp. Just finished it and altough I set some PRs in the begining of the Ramp, in weeks 1 and 2, I really struggled in week 3 and even lost some strength. I konw that the strength loss is absolutely normal as you build up fatigue and the programm is designed to NOT let you recover, but I didn´t make strength gains like you. Is the 6 times per weeks, lifts twice per week, superior in terms of strength gains?
[quote]GodOfSteele wrote:
I, on the other hand think I did something wrong on my Ramp. Just finished it and altough I set some PRs in the begining of the Ramp, in weeks 1 and 2, I really struggled in week 3 and even lost some strength. I konw that the strength loss is absolutely normal as you build up fatigue and the programm is designed to NOT let you recover, but I didn�´t make strength gains like you. Is the 6 times per weeks, lifts twice per week, superior in terms of strength gains?[/quote]
No Modok said the 6 time 2* a day is complete crap lol.
All you need is to progress on the 1st set once that happens you have progressed.
As for my strength gains dunno seems like what happened to me isn’t normal lol my lifts are slowing down now, Inc Bench and Standing M Press have all but stopped so i think i’m going to be in your position next ramp.
But keep going and eat more food if in doubt
[quote]GodOfSteele wrote:
I, on the other hand think I did something wrong on my Ramp. Just finished it and altough I set some PRs in the begining of the Ramp, in weeks 1 and 2, I really struggled in week 3 and even lost some strength. I konw that the strength loss is absolutely normal as you build up fatigue and the programm is designed to NOT let you recover, but I didn�´t make strength gains like you. Is the 6 times per weeks, lifts twice per week, superior in terms of strength gains?[/quote]
Keep in mind that SmalltoBig was a COMPLETE beginner prior to this program. While he’s done a phenomenal job on the program, there’s no doubt that he would have made good gains regardless of the program with proper intensity and nutrition.
See how supergrowth goes for you, PRs mean you’re on the right track and loss of strength is apparently normal. We can’t all expect to make the same gains as StB (though I wish I could, haha).
[quote]SmallToBig wrote:
GodOfSteele wrote:
I, on the other hand think I did something wrong on my Ramp. Just finished it and altough I set some PRs in the begining of the Ramp, in weeks 1 and 2, I really struggled in week 3 and even lost some strength. I konw that the strength loss is absolutely normal as you build up fatigue and the programm is designed to NOT let you recover, but I didn�?�´t make strength gains like you. Is the 6 times per weeks, lifts twice per week, superior in terms of strength gains?
No Modok said the 6 time 2* a day is complete crap lol.
No I don´t mean twice per day. I mean every LIFT twice per week.
All you need is to progress on the 1st set once that happens you have progressed.
Thats what I aimed for, worked well in week 1 and 2 as I said but week 3 sucked donkey dick! 
As for my strength gains dunno seems like what happened to me isn’t normal lol my lifts are slowing down now, Inc Bench and Standing M Press have all but stopped so i think i’m going to be in your position next ramp.
Good. We might swap positions then Mate, so I get a go at some good strength gains!
But keep going and eat more food if in doubt :P[/quote]
Roger that.