Adarq.org

 Make sure you pick a training plan that is easily progressed, and go into with the attitude that you WILL improve your performance/strength.  If you are squatting 500 and go on a drastic cut, its fairly unrealistic to plan to progress that during the cut.  If you are squatting 300, you can FOR SURE, get stronger, more explosive, etc., as you drop fat.

 I have a post on the 3 set method in my section that works great under these kind of conditions.  Your focus is on improving a 3 set total rather than a single set or poundage.  This is MUCH more doable over the long run than trying to improve a single set goal. For example,

day 1 -  225 x 5, 225 x 4 , 225 x 4 = 13 reps

day 2- 225 x 5, 225 x 5, 225 x 4 = 14 reps, progress.

once you hit 20-30 total in 3 sets, up the poundage and start over.  (20-30 can be whatever you want, maxS focus could easily use 10 total reps, etc.)

 ^ thats only one example of a plan that is easy to progress, a lot of things can work.  MAKE progress happen though, most important factor.  Too many people go into "cuts" already EXPECTING to get weaker.  Thats fail from the get go.

This is the video of the last 85kg ( 187 lbs ) MSEM squats rep:

<a href="http://www.youtube.com/watch?v=cTOfdsUA-NM" target="_blank">http://www.youtube.com/watch?v=cTOfdsUA-NM</a>


Very proud for it , look how my squat looked when i started the form fixing with 25kg ( 55lbs ) less:

<a href="http://www.youtube.com/watch?v=1NgjIunpjF8" target="_blank">http://www.youtube.com/watch?v=1NgjIunpjF8</a>

very nice work vag

Hey lance this is about training with singles. I am using your guidelines for ~10 heavy singles (w/ a weight that is the heaviest I can do with good form for multiple singles). So far so good.

Googling around for infos about singles training, it's not easy to google because you end up finding sites about speed dating and stuff. Anyway I came across a webpage where the guy talks about resting 30s btw sets. This seems crazy to me because aren't singles supposed to be harder to recover from than higher rep sets? Is it worth trying shorter rest periods like 30s or would you recommend sticking to the usual 3-5mins rests btw singles

 Let the intensity dictate the rest period, when focusing on volume use shorter rest periods, on maxs use longer with less total reps.  Switching the two out frequently works great, especially on exercises like front squats where form is a deal breaker.  This enables good quality volume with a method thats very easy to progress.

  Yeah, ime higher reps will tend to be more affected when in a caloric deficit (especially glycogen depleted state like youre using) than maxS.  If you want to keep with the myo rep scheme then I would use something like 250 and aim for 5 reps or so on the first set initially.  Then do 2s and 3s, even singles as your follow ups after the rest pause.  That way you can keep progressing strength a little further. 

<a href="http://www.youtube.com/watch?v=-IjZQLZNqSs" target="_blank">http://www.youtube.com/watch?v=-IjZQLZNqSs</a>

  someone needs to gif him putting his hands down against the cage, and literally letting Stephan unload right hands.  Dude is special, he made that fight worth watching.

 
 I was shocked at this:

<a href="http://www.youtube.com/watch?v=Mk9GzX__ELk" target="_blank">http://www.youtube.com/watch?v=Mk9GzX__ELk</a>

until I used the dip iso as a warm up instead of the push up.  What happens is as you pull down, your shoulders come into contact with the handles and they are literally holding you up, notice at the end when he comes down he has to go around the posts.  Its still hard as hell and 5 mins is nuts and retarded, but that video makes more sense now as to how he actually pulled it off.

 lol adarq post keep cracking me up because I KNOW he had his guns loaded and ready to blow colberts head off like the good ole days lmfao.  That dude would take anything Schroeder said and find the most mystic psychotic supernatural meaning he could come up with it for it.

schroeder- spit out your gum kid

colbert- what he really means by this is to activate the subconscious into achieving a hypoxic state for the brain in which extreme mastery of sport will manifest itself to you randomly on the first tuesday of the month.  Only then will you guys truly understand what he means when he says "spit out your gum kid".