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About vardanyan

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  • Birthday 12/15/1989

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  • Squat PR
    5x3 185kg ATG
  • Press PR
    85kgx5 paused strict press
  • Deadlift PR
  1. How Long Will It Take To Squat 405?

    325 to 405 should not take longer than 1 year.
  2. I would go 4x2/5x2/6x2 of Pushups onto Box. Then 4x2/5x2/6x2 of Drop Pushups. And then 4x2/5x2/6x2 of Rebound Pushups. response from chad smith for anyone interested.
  3. Dynamic Effort / Speed Work

    Lifts don't have be done in the IPF they just have to be done to a good standard. The problem with westside lifts is that they are mostly high squats and soft lockout deadlifts in unlimited gear which makes it very hard for raw lifters to really relate to. Accomodating resistance works better for multiply lifters because it mimics the strength curve of their gear. It doesn't work very well for raw lifters though because it takes the hardest part of the lift which is the bottom and makes it the easiest part of the lift. The only lift where you see raw lifters fail near the top is the deadlift. I'm not against speed work per se just traditional westside speed work. As I've read more about pauses and plyometrics I can see big benefits from them.
  4. Can you guys help me incorporate some plyometric work and throws into my training? I'm going to finish my 10s wave of juggernaut soon and want to start doing it in my 8s wave. I'm pretty much new to it. I've read the juggernaut method 2.0 and I get what I have to do with jumps. Basically just find out how high I can jump then use the set/rep scheme he put up. I don't know how to program plyo pushups/depth pushups and the different throws for my bench press/military press though. As in sets and reps throughout the different phases. All I really know is that volume has to go down. Advice would be greatly appreciated cheers.
  5. Squat Insanity?

    Unless there is a massive increase in the squat compared to other less frequent programs there is no reason to do it. Remember it's WHAT you squat not how often you squat it.
  6. The Press (Ss 3Rd Edition)

    It still counts as a press rather than a push press seeing as you wouldn't be breaking any rules using this style. Progressive overload is better and it is much easier to get the bar past your chin without having to push press.
  7. Olympic Weightlifting Beasts!

    One of my favourites has to be victor solodov who has the highest total in the 90kg class of all time 422.5kg. I don't like to go by medal counts as you can win competitions if the best lifters aren't there. A good example of this would be the guy who one the 105kg category in the london 2012 olympics. Others would be yuri zacheravich, leonid taranenko, urik vardanyan, asen zlatev, alexander varabanov, mikhael petrov and naim suleymanoglu. Shame the best lifters aren't around today. Pre 1972 I don't know too much about this era but I can't fail to mention Ken Patera who had a 230kg overhead press which has yet to be surpassed.
  8. Unless you have a bodyfat set point which is at single digit bodyfat you aren't going to be able to perform optimally at that level. 12% bf and upwards is much more realistic for most people.
  9. Daily Intake Of Creatine

    meh just gonna take 5g a day then
  10. Daily Intake Of Creatine

    20+ lol. Is he like 300lbs? You're right about it being cheap though. Didn't realise creatine mono had that low of a price. On my protein I could buy 0.5kg for £7 lol. It's no wonder supplement companies are coming out with all these other BS forms of creatine. They probably aren't making enough money out of this stuff.
  11. Research shows that it should be between 3-5 grams per day. Is there any specific dosage towards different bodyweights though? I'm roughly 87kg bw right now. I don't wanna be taking 5 grams a day when I would be performing optimally on just 3. I'm just doing hard weight training 3 times a week.
  12. Carb Backloading

    I've mistaken you and I'm sorry. It's just that I'm guessing most people on here aren't rich and I don't want people to spend $90 to buy a book that has at best, questionable backing or follow a protocol and stress over timing nutrients at specific times of the day (it's not that stressful at first but becomes so later on for a lot of people, I see it a lot in other fitness forums) thinking they will get added benefits over it. Kiefer also ranked the author of good calories bad calories (garbage) and robb wolf (paleo advocate, i shouldn't have to go into why paleo is silly) as first and third top fitness and nutrition experts which makes it extremely hard for me to take him seriously. Thanks for linking a more in depth thread, I will look into it.
  13. Carb Backloading

    What are you manipulating then that would allow you to lose fat and maintain muscle/strength any better than someone who just has a reasonable calorie deficit and adequate protein? 3 experts in this field who have a huge wealth of knowledge in nutritional science and have experience in working with many bodybuilders and other athletes (alan aragon, eric helms and lyle mcdonald) had nothing positive to say about carb backloading. Even layne norton who the other 3 often disagree with had this to say about it: Someone asks: "Doesn’t this kind of coincide with John Kiefer’s thoughts on carb back loading?" Layne: "Not really, as I said, that data is overextended IMO." Layne: "Not really, while I think consuming carbs at night is fine, I don’t think there is anything magical about it. Read the article again, specifically where I discuss the results from the carbs at night study. I personally think the whole ‘carb backloading’ stuff overextends the data way too far." http://www.biolayne.com/nutrition/ca...ary-boogeyman/ alan aragon: Conclusion: diets should be individualized, and one claiming to be the optimal one because it restricts carbs to [insert whatever point in the day is magical] is fcking brotastic.
  14. Carb Backloading

    Carb backloading is based upon having certain macros at certain times and he saying that any diet that is based upon that is BS as we can't alter our hormones enough to have a significant impact through food timing. From that I fail to see why you would want to spend $90 on this book.