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What else do you eat? If you eat poorly or too little, you can benefit from the multivitamin. If you eat well and enough, you won't probably need it. Focus on real foods before supplements, then consider adding something

5 reps is a lot for speed/power work. I think the best for speed and explosiveness is 1-3 reps tops. But with many sets. I like to do 6-10 singles or doubles for speed work. Also I don't think doing 10 reps of sumo deadlifts will be most beneficial for you goal. It will build muscle, submaximal stre...

Sweet, thanks for the tips. Re: #3 - my sticking point has traditionally been about 2 inches off the ground. From ground to 2", feels good, then boom, and it just kills all my speed. Any thoughts on what to do in this spot? Deficits, to work on speed through that spot? Work on absolute and accelera...

1. Deadlift a lot, hone in the technique 2. Work your weak points. Hammer your hamstrings, glutes, back and core. Grip work if needed 3. Put extra effort on your sticking points. If you miss off the floor, work deficit/snatch grip and/or speed pulls. If you have trouble with lockout and around knees...

How about swimming or water running? Those are very joint friendly cardio-forms to consider.
On the weightroom, use Deadlift variations (like romanians), and kettlebell exercises. Kettlebell swings, snatches and cleans will work for cardio as well.

Usually one-arm dumbbell rows also have more points of support. Kroc is just supported by one hand if even that. It's still the same exercise, kroc rows are just high-rep forced dumbbell rows like Robbie said. I like Kroc's personally, it gets my biceps and lats quite the burn and it's alos great gr...

I'm just getting started Robbie Conventional Deadlift 1 x 180kg This was with a bodyweight of little under 80kg. I'm cutting a little fat at the moment (down 3kg in 14 days so far), so I'm on a diet while still pulling PR's. Today was refeed day, so that improved my drive even more. I've gotten 180k...

robertscott wrote:getting strong Dubby, you got any muscle on that upper body of yours yet?

Nope. But relatively big quads. I've gotten my shoulders and traps a bit more visible, but other than that I probably don't look like I lift too much. I haven't really trained to add muscle there so maybe there lies the issue

Weighted Chin-up
1 x 20kg

Wasn't from strict dead hang, but with a slight angle in the beginning. Good progress. 4 years ago I couldn't get a chin-up, now one with 20kg extra weight. Plus back then I was 10kg lighter. So looks good. I've never done this with a weight-belt before anyway.

Deep squats are bad for your back. When you go low your lower back rounds which puts an enormous amount of pressure on your lumbar spine and discs. If you're unlucky a disc will burst and youllbe in pain the rest of your life. If you're lucky you'll be ok. Is it worth it ? Are your legs really goin...

How about the intensity? I doubt you could benefit much from the program if you use the same intensity 6 times a week. Maybe altering high, low and medium loads? Or then shortening the workouts. Six times a week is a lot. Be sure that you recover well enough

You also get a little stretch on the lats if you let your arm hang, which might help with hypertrophic gains.

I think the best strategy would be to focus on compound and big movements in the morning with a lower total volume, and then smash the isolation work in the evening workout. So multiple rep ranges and big multi joint movements in the morning, and huge thrasher sets of isolation work in the evening. ...

Also i've seen people with similar issues get a little "twist" on the pelvis on heavy reps and the bar drifts out on one side. I actually had this problem. I still have a little crooked posture and asymmetry, but most of the twisting and weight shifting went away after I started to do some Glute me...

But you need strong lats to bench more. Usually strong lats = bigger lats. So don't neglect it! In the bottom of the bench press, your shoulders are so flexed, the lats are one big factor to get the starting strength you need to get to get out of the hole and get the bar off from your chest. The lat...