Contrast Training for Size
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Contrast Training for Size

Contrast training is a unique way to optimize results. Read this article by Lee Boyce about how to incorporate it into your training to pack on lean muscle mass.

By: Lee Boyce Added: March 25th, 2013
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Thread: squat pr

  1. #1
    thecityalive
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    Rob Schilke | GFX Designer thecityalive's Avatar
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    squat pr

    Video


    425

    Noticed my knees tend to come in on the ascent. Need to focus more on pushing the floor apart and just keeping tight (overall). May have been an inch or so above depth on the 425 lift.
    Last edited by thecityalive; 04-23-2012 at 08:19 PM.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 250 (9/16/11)
    Dead: 495 (3/19/12)
    Squat: 425 (4/23/12) <------- [NEW PR!]
    Total: 1170 lbs.
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  2. #2
    chevelle2291
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    Well done. Way to grind it out.
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  3. #3
    chris mason
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    Good job! Be sure to mix in some box squats. If nothing else it will help to keep your knees happy (if you do them properly).


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  4. #4
    GazzyG
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    Way to muscle that back up, Rob! Great work!
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

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  5. #5
    thecityalive
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    Thanks mate! Anyone have any critique points? Always taking in advice.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 250 (9/16/11)
    Dead: 495 (3/19/12)
    Squat: 425 (4/23/12) <------- [NEW PR!]
    Total: 1170 lbs.
    twitter @thecityalive
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  6. #6
    Chris Rodgers
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    First off, great squat! You've made tremendous gains in a short period of time.

    Now, I'm sorry but your training partners gloves negate the lift. We just can't have that. Although the cute blonde and the other chick eye-fucking the shit out of you during your training kinda almost cancel out your training partners gloves and his calling depth from straight behind you. Plus there was a black chick with a towel on her head doing Romanians with a trap bar, which is always a bonus(but she loses points for not using the straight bar).

    That's all my critiques for now
    Best Meet Lifts(Raw):
    @165- 430(w/wraps) SQ 260 BE 560 DL.....1250 total
    @181- 470(w/wraps) SQ 285 BE 565 DL.....1320 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw)
    455(w/wraps) SQ 275 BE 545 DL
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  7. #7
    thecityalive
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    Rob Schilke | GFX Designer thecityalive's Avatar
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    Training partner? Just a guy I asked to call out depth. I train alone, Chris. I have a photo of three girls mirin when I was warming up with 315.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 250 (9/16/11)
    Dead: 495 (3/19/12)
    Squat: 425 (4/23/12) <------- [NEW PR!]
    Total: 1170 lbs.
    twitter @thecityalive
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  8. #8
    Beast
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    Congrats, bro. Really like the chicks staring in the background, too! And the ALN shirt.
    Last edited by Beast; 04-24-2012 at 08:55 PM.

    D 435 / S 340 / B 305

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  9. #9
    larsen540
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    Good stuff man Nice PR
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  10. #10
    Behemoth
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    lol at angry hair flip

    I didn't realize you were the size you were, for whatever reason I thought you were much much smaller. Good squatting Rob, and thats pretty sweet busting the chicks on camera, I love how she starts looking all around elsewhere when you turn around like she wasn't watching.
    Last edited by Behemoth; 05-01-2012 at 11:57 AM.
    accuflex - LOLZZZZ!!!11one1!! SOEM PPL WORK THRE ARMZ!!!!11!! LETS KILL THEM111

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  11. #11
    thecityalive
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    Rob Schilke | GFX Designer thecityalive's Avatar
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    I think at the time I filmed this, I was 190 in gym clothes. I haven't done an official weigh-in in a while. When I first started posting (I think I have some photos from last summer), I was in the 170s. Perhaps I could take some photos of me now.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 250 (9/16/11)
    Dead: 495 (3/19/12)
    Squat: 425 (4/23/12) <------- [NEW PR!]
    Total: 1170 lbs.
    twitter @thecityalive
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  12. #12
    headache
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    Good squatting for sure, like you said before focus on keeping your knees from bucking in and keep a big chest, just keep saying it in your head over and over. Great job on the PR!
    5'8 195lbs(5/4/12) start weight 118lbs.

    Bench 345 (raw) (6/4/12)
    Squat 425 (raw) (6/5/12)
    Deadlift 545 (raw) (3/31/12)

    Total 1315

    Training log!
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  13. #13
    method115
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    Quote Originally Posted by Behemoth View Post
    I love how she starts looking all around elsewhere when you turn around like she wasn't watching.
    lol I was just about to post this same thing as soon as he turned around she starts looking everywhere.
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