[quote]Burst 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?
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.
So am I really. This is the first “programm” I am doing. Before I just messed about in the gym and trying every “Superprogamm” endorsed on the main page, cahning every 3 weeks.
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]
looking good STB, hopefully I pull some big increases out of this program also.
Keep it up
[quote]trav123456 wrote:
looking good STB, hopefully I pull some big increases out of this program also.
Keep it up[/quote]
Thank you i will !
Think i’ll just stick to posting here lol no negative weirdos hang around !
[quote]Goodfellow wrote:
small, how old are you?[/quote]
24
Ok i gave myself an extra challenge of getting a:
300lbs (135kg) Bench - Currently on 85kg
400 (180kg) Squat - Currently on 120kg -hopefully 140kg tomorrow
500 Deadlift (225kg) - Currently on 140kg
Seems to be a standard of “Ok” strength i AM going to achieve it in this 18 week program. I’ve been getting called out numerous times over my lifts with some even calling me a troll, which obviously i’m not taking very kindly to. So in retaliation i’m going to reach this standard that some people here 3-4 years still haven’t reached yet in the program length.
I’ll be posting some videos soon, just so people can see i am actually lifting what i say i am but i’m going all out.
Redoing my program a small bit, to get this in the said time:
Day 1:
Rack Deadlifts
Flat Bench
Ez bar Curls
Calf Raise DC Style
Day 2:
Cephalic Military Press
Close Grip Bench Press
Back Squat
Abs
Day 3:
Incline Bench
Seated T-Bar Rows
Barbell Curls
Sitting Calf Raise
Day 4:
DB Military
Reverse Grip Bench (I like this)
Sumo Deadlift
Abs
Day 5:
Rack Deadlifts
Flat Bench
Ez bar Curls
Calf Raise DC Style
Day 6:
Cephalic Military Press
Close Grip Bench Press
Back Squat
Abs
-
Swapped Inc Bench with Flat Bench, it now gets 2 sessions a week.
-
Currently on 46kg Dumbells for DB Rows (must be trolling) my gym only goes to 50kg so DB Rows are coming out Rack Deadlifts are going in.
-
Standing Military Press has frozen solid for 2 weeks, i will not tolerate this, it’s being booted, putting in Cephalics Military Press (he is famous) 1 noth below vertical seat, and bring bar down to chest, PL Style Set up on Seat.
-Obviously my Deadlift is still only getting 1 Day, but between doing Rack Deadlifts and 2 Squat Days i KNOW my body will do the 500lb pull for me.
In the spirit of this, i’m also adding in another meal into my program. If my numbers went fast before they are going to f*cking rocket up now. I love when people doubt me makes me want to achieve shit even more. And yes i will provide videos of all lifts.
My favourite day today Squat/CGBP and M. Press, making a Squat video aswell off to the gym in 3 hrs.
[quote]SmallToBig wrote:
Amonero wrote:
Goddamn, your squat is taking off! Any chance of a vid?
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.
[/quote]
Awesome! Looking forward to it!
The new split looks really good. I think the 300/400/500 are very respectable numbers. Anything going 2x BW in Bench, and 2-3x for squat and deads are impressive in my opinion. I’m looking forward to the videos if you decide to do them. If not, that’s cool too… I wouldn’t let online cats get to me.
Good luck on your 140kg squat, which I’m guessing is almost 300lbs (I’m American and not good at math) 
you’ll def get it!
Thanks for being a great motivator to the rest of us that were kinda spinning our wheels for awhile. It’s nice to have a group of similar minds on this board.
You probably don’t need this advice… but with your above split… keep your abs tight on everything. Like brick wall tight, you have alot of compound lifts day to day. I see alot of patients tweak their back.
[quote]Amonero wrote:
SmallToBig wrote:
Amonero wrote:
Goddamn, your squat is taking off! Any chance of a vid?
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.
Awesome! Looking forward to it!
[/quote]
i’d rather see a vid of your 80kg m.presses!
Ok they uploaded to You- Tube as promised.
Once i figure out how to get them here the whole world can see that i’m not bullshitting.
While that happens heres the link:
http://www.youtube.com/user/MrSmalltobig
80kg Close Grip Bench Press - And yes i know i nearly dropped the weight on me LOL
120kg Back Squat
70kg Cephalic Shoulder Press - Goodfellow if i can do that i presume you know i can do 10kg more for way less range of motion on the Shoulder Press (lol)
[quote]Bonechiro wrote:
The new split looks really good. I think the 300/400/500 are very respectable numbers. Anything going 2x BW in Bench, and 2-3x for squat and deads are impressive in my opinion. I’m looking forward to the videos if you decide to do them. If not, that’s cool too… I wouldn’t let online cats get to me.
Good luck on your 140kg squat, which I’m guessing is almost 300lbs (I’m American and not good at math) you’ll def get it!
Thanks for being a great motivator to the rest of us that were kinda spinning our wheels for awhile. It’s nice to have a group of similar minds on this board.
You probably don’t need this advice… but with your above split… keep your abs tight on everything. Like brick wall tight, you have alot of compound lifts day to day. I see alot of patients tweak their back.[/quote]
Thank you good Sir !
I admit i sometimes just blow off abs LOL but i do them now standing ones, lower back doesn’t seem to get aggravated as much.
As for a motivator LOL i’m naturally high strung (:P) i couldn’t possibly spin my wheels for even one session i’d be to pissed off to leave the gym !
As for the online cats meh leave them doubt in a years time i’ll be a fucking monster. Hopefully you will to 
Week 4 - Day 6
180 Second Rest - 5/7 Reps
Cephalic Shoulder Press
Warmup Sets: Bar *5, 40kg *5, 60kg *3
Set 1: 70kg *7
Set 2: 70kg *5
Set 3: 65kg *7
Close Grip Bench Press:
Warmup Sets: 40kg *5, 60kg *3, 70kg *3, 75kg *1
Set 1: 80kg *5 (Soooo close to knocking my head off LOL)
Set 2: 77.5kg *5
Set 3: 72.5kg *5
Weird lol going down for the 6th rep on EVERY set i got buried FECK SAKE !
Back Squat:
Warmup Sets: Bar *5, 60kg *5, 100kg *3,
Set 1: 120kg *6 (Taking a video of it so used it as 1st set)
Set 2: 130kg *5 (Fuck sake)
Set 3: 125kg *7
Ah well no 140kg lol next week i WILL get it.
Pulldown Abs
Set 1: +23.75kg *7
Set 2: +26.25kg *7
Set 3: +28.25kg *7
Var det norsk jeg hørte i bakgrunnen der?
‘Da e heilt utruleg!’
Anyway, you’re responsible for a PR today as I though ‘fuck, this newbie can’t get me on Military Presses’ and went for 60kg, a big psychological barrier for me 
[quote]Amonero wrote:
Var det norsk jeg h�¸rte i bakgrunnen der?
‘Da e heilt utruleg!’
Anyway, you’re responsible for a PR today as I though ‘fuck, this newbie can’t get me on Military Presses’ and went for 60kg, a big psychological barrier for me
[/quote]
LOL
AHA
Damn standing lol did my head in for 2 sessions, fucked it out into the trash
Glad to to know i’m inspiring people LOL
Those smith high incline presses… I’d suggest moving your bench forward some, maybe it’s just the vid, but it seems like your elbows aren’t under the bar at all and you bring very far down.
Not sure about the back-squat, might want to make sure your low-back stays arched… I’ll need a better quality vid filmed from farther away as well as one from behind in order to be able to give you advice there.
[quote]Cephalic_Carnage wrote:
Not sure about the back-squat, might want to make sure your low-back stays arched… I’ll need a better quality vid filmed from farther away as well as one from behind in order to be able to give you advice there.
[/quote]
Allright, i’ll be buying a way better camera soon that was just to shut some people up lol i was getting far to much hassle.
And thanks for your time.
[quote]Cephalic_Carnage wrote:
Those smith high incline presses… I’d suggest moving your bench forward some, maybe it’s just the vid, but it seems like your elbows aren’t under the bar at all and you bring very far down.
[/quote]
Lol ya i thought the Range of Motion was a bit extreme lol felt like i was going forever on 1 Rep
I’ll get some free-weight videos once i purchase that camera.
[quote]Cephalic_Carnage wrote:
Not sure about the back-squat, might want to make sure your low-back stays arched… I’ll need a better quality vid filmed from farther away as well as one from behind in order to be able to give you advice there.
[/quote]
Ahem. ‘One from behind to give you advice…there?’
Sorry, saw bruno last night.