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  • 12/14/14--19:48: 16838
  • >>16822
    Many thanks and merry Christmas to you too.


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  • 12/14/14--19:48: 16839
  • Looking for Pattern of Health by Dr. Frederick Navarro

    Thanks!


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  • 12/15/14--20:05: 16840
  • That's a decent list, most are PDF's....any chance of uploading all? I'm only interested in a few myself.


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  • 12/15/14--20:05: 16841
  • Just casually came across a few torrents.

    Collection of 300 Cookbooks, Diet, and Health Books (EPUB/MOBI) - Mantesh
    https://kickass.so/collection-of-300-cookbooks-diet-and-health-books-epub-mobi-mantesh-t9132863.html

    http://www.ahashare.com/torrents-details.php?id=502050#.VIkQWs2ECiQ.facebook
    BODYBUILDING - Tasty Fat Loss and Muscles Gaining Recipes - William d Brinck - Mantesh

    Bodybuilding - Dorian Yates - Blood & Guts 6 Week Trainer - Mantesh
    http://www.ahashare.com/torrents-details.php?id=498994#.VH9CpKXrlIY.facebook

    Complete Guide to Dumbbell Training + Diamond-Cut Abs - Danny Kavadlo, Josh Bryant, Fred C. Hatfield...
    http://www.ahashare.com/torrents-details.php?id=496526#.VHfuopzm9-s.facebook
    (repost I think)


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  • 12/15/14--20:05: 16843
  • visual impact frequency training anyone? thanks in advance been searching for it for ages cant seem to find it


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  • 12/15/14--20:05: 16845
  • Does anybody have Stuff from John Meadows?


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  • 12/15/14--20:05: 16846
  • >>16835
    This --> Magnificent-Mobility-E-manual.pdf would be great!
    Thanks! And if you want something, just ask...


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  • 12/15/14--20:05: 16847
  • >>16832

    torrent link for movnat to download faster:
    http://dropcanvas.com/k3m3s


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  • 12/15/14--20:05: 16848
  • looking for:
    fortressworkout.com - youtube.com/thef0rtress
    athlean xero


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  • 12/15/14--20:05: 16849
  • Monolift Building Plans by Josh Law. Anyone have it? Or read it? Worth $90? Seems excessive.


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  • 12/16/14--20:05: 16851
  • #16846
    Here you go http://dropcanvas.com/lsrhh/1

    I could really use Brian Schwab's M2 Method eBook :D


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  • 12/16/14--20:05: 16852
  • The-Juggernaut-Method-2-0.pdf PLEASE :D

    Upload any of the programs you recommend! I see soo many uploads here, but really are any ever actually worth the read?


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  • 12/16/14--20:05: 16853
  • Todd Durkin Sports Performance 7-Set DVD Series

    Someone mentioned a torrent link for this, before LaLa or someone posted some web links?

    Torrent link?

    Thanks!


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  • 12/16/14--20:05: 16854
  • Logan Christopher - Ultimate Recovery Formula 2014
    Torrent Link
    http://dropcanvas.com/amj9o

    Klokov Training Methods of the Russian Champion [2014 bodybuilding, DVDRip, ENG]
    TORRENT LINK(easier)
    http://dropcanvas.com/47sp4


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  • 12/16/14--20:05: 16855
  • Thanks to the person who finally uploaded MOBILITY RX. I forgot to thank you! Awesome work.


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  • 12/16/14--20:05: 16856
  • Juggernaut 2.0 http://dropcanvas.com/fqvwa/1

    Look up Al Caslows way of training @elitefts.com or BenchPolkovs edit on 5/3/1:

    "I thought I might share this here: it's the variation of 5/3/1 that I developed over time and used up until my conversion to Sheiko. There is a lot of similarity to Wendler's 5/3/1 for PL routine but I made adjustments to where I thought the original program was lacking and it's served me quite well and I've used it successfully with some of my athletes too. I recommend it as a good intermediate to advanced routine.

    Bench Polkov 3/5/1 (5/3/1)

    1.Use 3/5/1 split.

    2.In the first and 3rd week work up to the working weight as set out by the original program then continue working up using small increments to a circa-max triple (week 1) or single (Week 3) (effectively an ME day). Do not max out though, always have one rep left in the tank. I also played around with an ME day in week 2 as well but this was towards the end of my time with 5/3/1 and I didn't run it for long enough to give it a good review but I think it would work well.

    3.Afterwards drop the weight back to the prescribed working weight and perform and AMRAP set as per 5/3/1.

    4.Bench and squat twice per week, on the the main-lift day followed by a Big But Boring set and on the corresponding upper or lower day after performing your main lift and accesory work (choose a set/rep range and lifting variation to suit your needs, I used to perform a CGBP set of 5x10 or 5x5 after mil press and then squat 3x10 or 5x10 after deadlifts).

    5.Don't perform AMRAP deadlift sets, these suck dick. Following deads you should do 5x5 with conventional or deficit or 5x10 with SLDL or RDL. Another option is to perform the Mag/Ort cycle which fits in nicely with the program.

    6.I never did true deloads, I would usually just repeat the 2nd week, if you are a beginner then full deloads are pretty useless but you should at least reduce the workload so you would not perform ME sets here. Intermediate/advanced lifters should do what they feel they need, either full deload numbers or repeat week 2, but no ME sets either!!!

    7.Follow Wendlers recommendations for other assistance work. Do cuntloads of upper back work, do it every day.

    8.Coordinate it so as you approach competition you have your last week of singles 2 weeks out and follow it with a deload week. Use the singles to set your openers and predict your 2nd and 3rd attempts. Testing your real max is not recommended, do that on comp day. For the deload week I recommend triples or fives with 60-70%. No AMRAP or ME work and only light assistance.

    9.Grow a beard and listen to death metal. These last two things will add 10kg to all of your maxes instantly."

    Both way works brilliant!


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  • 12/16/14--20:05: 16857
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  • 12/16/14--20:05: 16858
  • >>16855

    No problem...glad you could finally get your hands on it. I appreciate all that is this site!


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  • 12/16/14--20:05: 16859
  • http://dropcanvas.com/5vnuz

    If you don't mind, could you post Block Periodization-Issurin, Captain Kirk, How I Trained For (couldn't get it off the other dropcanvas) and POWER magazine (just to see if you have issues I don't have). Thanks.


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  • 12/16/14--20:05: 16860

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