Preworkout Stack – Frugal Supplements Part 1

The Hype Everybody likes a little boost before the gym, right? That’s why we buy those tubs of HYPER AGGRESSIVE preworkout with PERFORMANCE BOOSTING STIMS and the PUMP-IFYING MATRIX. But is it worth $40 a month? Short answer: sort of, but not really. The Breakdown let’s use a typical, widely […]


Settle in with a mug of coffee, here’s a comprehensive deadlift article:

Here’s what you need to know…

  1. “Rigid body” analysis – where the shape and dimensions of a body are considered to be constant and undeformable regardless of the forces applied to it – is useful in the analysis of complex human movement, like the deadlift.

  2. The Standard Pulling Position is where the bar travels up the legs in a vertical line over the middle of the foot. The shoulders stay just forward of the bar until the top of the pull.

  3. The most efficient way to pull a barbell is straight up. Always.

  4. A correct deadlift will start with the bar about one inch from the shin, placed with the shin in a perfectly vertical position.

  5. The heavier the weight the more efficient the pull must be. Warm-ups can be done “wrong,” as can rows, cleans, snatches, and anything else with a light weight.

  6. Looking up when deadlifting is a common mistake.

  7. The alternating grip allows you to pull more, but it can cause injuries.


Reading view: (Reading view) Deconstructing the Deadlift

Source: Deconstructing the Deadlift —

Meet report: 17 Wing Open

TL;DR Went 8/9 605KG total @ 90.3KG 93KG, Open, IPF Raw Programming and Prep In the past I’ve done significant blocks of 531, GZCL, and Sheiko style training, and it’s only recently that I’ve switched back to 531. The shorter workouts let me step out from the office and get […]

So here’s the thing: Protein and supplements can be pretty expensive at the health food shop. $70 for 5 lbs of protein, that’s simply madness. Most supplement companies get their whey isolate & concentrate from the same handful of suppliers by the truckload.


Aside from some shifty supplement companies who cut their wholesale whey down and label it untruthfully, there’s almost no difference between these two…

…except for a few bucks/pound on the price tag. Once you know you like a particular flavor, get a 25lb bulk box shipped to you and scoop to your heart’s content.

The difference is even more pronounced with something like creatine, which comes in a million different formulations on the shelves, but when it comes down to it, simple creatine monohydrate powder is just as effective without the bells and whistles. It blends right into protein shakes, suspends in pre/mid-workout drinks, and you can slosh it back with orange juice if you’re a tough guy. Difference: $20-30 for capsules or smaller quantities of fancy mixing powders, $10-15/lb as simple powder from different companies like Dymatize or Canadian Protein.

Quick sidebar: for some reason creatine is misunderstood. It’s got a name that sounds medicinal but there’s nothing spooky about it. When your muscle fibers contract, it’s like a ratchet that works on the molecular level. ATP (adenosine tri-phosphate) is the molecule that stores energy in our bodies, and when it makes a muscle fire, one of the phosphates breaks off. Creatine is another molecule that our body normally produces, that catches the lose phosphate and reattaches it to the adenosine group, recharching it. That’s really handwavey, but hopefully helpful. It’s not to be whispered along with things like steroids. Think of it as … steak extract. Having a bit extra helps muscles contract repeatedly and recover (by resetting the adenosine groups) from bouts of exertion.

Same with BCAAs (branch-chain amino acids)- often used to protect muscles when going for a while without food, or to provide a bit of an energy buffer for a long workout. $45 will get you 400 capsules with a measly 1g of BCAAs each (plus a bunch of filler to make the pill), or $30 can get you a pound (454g) of mixable powder with sugar-free flavors, too. Green Apple from Canadian Protein happens to be legit delicious. If you want to go all-out, you could just get Leucine (the specific BCAA that triggers muscle protein synthesis).

Another sidebar, this one more nerdy: scientific evidence is mounting that leucine is one of the most important signalers for the body to start MPS, muscle protein synthesis. This is the process that repairs and lays down new muscle. One of the bigger debates in the past was how much protein and when – but it might just be that they were overlooking the underlying mechanism; how much of which type of protein did it take to reach a sufficient threshold of leucine  in the body to start the process. Norton 2008 for one reference, more by searching. Anyway. Short version is that spiking a half-size protein shake or small meal with a few grams of leucine may have similar effects to a full meal containing that much leucine. Consider throwing half a pound of leucine into 5lbs of protein shake mix if you like to make snack-sized shakes throughout the day.

Canadian Protein

Barbell 1 Podcast recently did an excellent guest series with Eric Helms, going through how they design programs. There’s a top-down view to start, and then they focus on different aspects that can be adjusted to guarantee progress.

Videos below the cut, or visit their homepage here

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Month two begins! Week 1 531

Who needs deloads? Squat day Squat Warmups 275 lbs x 5 reps 325 lbs x 5 reps 370 lbs x 8 reps (8RM) Front Squat 95 lbs x 5 reps 135 lbs x 10 reps 135 lbs x 10 reps 135 lbs x 10 reps Leg Press 360 lbs x […]

Overhead pressin’ successin’ (531 W3) 1

Overhead Press warmups 140 lbs x 5 reps 160 lbs x 3 reps 180 lbs x 5 reps 5RM 190 lbs x 1 reps for fun Bodyweight Dip 10 reps x3 Pull-Up 10 reps x3 This last part was superset with picking up all sorts of plates and barbells and […]

So here’s the deal: I love writing up new RPG characters even if I don’t get a chance to play every one of them. Straight-laced powergaming characters intended to excel at one or two things, off the wall and against-type combinations designed to find the fun in play, specific concepts … all of that makes me smile.

And some people don’t have the time or knowledge to hit the target for the kind of character they want. Put me + them together along with a token payment and hopefully magic will happen :)

Source: create Dungeons and Dragons characters you will love to play – fiverr


Bench Press max out (W3 531)

  Bench Press warmups 215 lbs x 5 reps 245 lbs x 3 reps 280 lbs x 4 reps [4RM] Comments: Previous rep maxes are 275×4 (and 285×5 to a 1-board), so that’s a [PR] Dumbbell Bench Press 50 lbs x 5 reps 60 lbs x 10 reps 70 lbs […]