ExRx.net

Alpha-ketoglutarate looks promising as a supplement

Yep, it's taken directly from the newest book.
He does say 1-2 assistance exercises, but it's per main lift (see previous post).

He has 2 options in his newest book (I don't know if it's allowed to post it here, but anyway) Option 1 Monday Squat 5/3/1 Bench 5/3/1 Assistance: chins 3x10, back raises 3x15, DB bench 3x10, rear lateral 3x20 Wednesday/Tuesday DL 5/3/1 Press 5/3/1 Assistance: DB rows 3x10, dips 3x10-15, GM 3x10, cu...

Wendler recently posted an article at t-nation about the rest-pause system.
It is a 2 day a week program.
http://www.t-nation.com/free_online_art ... _challenge

Tried to go for a few PRs this week

Hang Cleans: 97kg/215lbsx3
Front Squat: 110kg/240lbsx6
Press: 60kg/130lbsx5
Hang Snatch: 68kg/150lbsx5
Incline Bench: 77kg/170lbsx5 (theoretical 1RM = 90kg = 1,0xbw)
Deadlift: 153kg/335lbsx5 (theoretical 1RM = 180kg = 2,0xbw)

http://www.t-nation.com/article-comment ... erfect_rep
I saw kenny post a few comments over at the nation.

http://articles.elitefts.com/training-articles/teach-our-boys-to-be-men/ Nice article/rant. I don't think badly of Lance Armstrong, even though I'd like the sport more without the performance enhancing drugs (makes it more human). I do however think badly of the USADA/WADA/whatever. They haven't ca...

i think these stretches could work. thanks! how much degrees is standard for the flexibility of the wrist? i don't even get a 90 degrees angle between hand and forearm. When you want to front squat, having only 2 fingers on the bar is enough (index and middle finger). Any more than that requires ex...

ephs wrote:heineken is the piss from horses that drink german beer...

Belgian Beer > German beer

Dub wrote:

Wouter wrote:You can barely see any stars in Belgium due to the light pollution, makes me jealous of you.

I got some northern lights in my backyard quite often, plus those stars too.

Nice, I hope I'm going to see them at least once in my life.

I got 5/3/1 second edition, I like it, it got a good amount of new information.
Definately gonna try the 5x/week squat template.

You can barely see any stars in Belgium due to the light pollution, makes me jealous of you.

I got 3 squat days, but monday is heavy day.

I just use the one from this site: http://exrx.net/Calculators/OneRepMax.html