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I wouldnt go back that far - if 60, 65, 70 is ok but 80 isnt..... back off to 65 or 70

Of the people i know / meet in the gym, i'd say 90% of them are in the "size at all costs" category. We scrawny ab folk are a tiny minority in my part of the world

Deadlifts are about the best thing. As are isometric holds, eg; the L-seat position (on rings or dip bars)

The only dedicated ab work i do other than isometric stuff is weighted leg raises...

I get nowhere with deadlifts doing more than about 20-25 reps per session, at the most

Usually it's somewhere between 5 and 20 total.

I'm sure different people respond differently etc

"There are a lot of guys who “think” they are 200 pounds but they’re lying to themselves. If they were lean they’d be 175."

There is much truth in this

I also agree with the "realistic...

I think it's a mistake to assume that 5x5 plans are just beginner stuff.

It's worth revisiting 5x5 if you've been doing more complex intermediate/advance plans for a while.

Drop the "arms" day and do legs twice

Right now you are hitting your arms 4 days a week and your legs once. It's a recipe for (a) chicken leg syndrome and (b) an elbow tendon problem

The trick is to not think about it, just get in there and get it done.

When you start over-thinking and question your motivation, you're in a downward spiral.

Dont get me wrong, in all other...

I know a couple of strongman competitors that are around the 300lb zone, and they all have wrists that are at least an inch bigger than my ankles.

My point was that anyone who generalises about...

You dont have 6" wrists and 8" ankles.

I'm not disputing the fact that it's possible to get that big, of course it is, there are lots of people bigger than that. But like it or not, genetics plays...

What a load of bollocks, even if i decided to go on on gear i could never get anywhere near that kind of mass with my frame.

Find me someone thats 280lbs with 6" wrists and 8" ankles. No such...

I'm glad you said "very carefully" about the twisting thing.... it's a risky movement and not really necessary

I prefer plain old dead hangs with a few extra KGs hanging from a dip belt, just...

Actually they don't. All carnivorous mammals have very similar digestive systems.

There is no limit, it's a complete fabrication and has no scientific basis whatsoever. There are dozens of scientific white papers on subject.

I wont go into the science (unless you really want me...

i used to think like that. in fact, 2 years ago i could have written that post.

2 years and 2 injuries later, i've changed my mind. I hope you dont learn that lesson the hard way.

That's what i ended up doing, but if you follow the program, you are supposed to back off if you miss the targets

Either way, it's too prescriptive for me - i know when i walk in the gym whether...

Ok i'm in

I have a "before" photo that was taken roughly June last year.

This is "the year i'm going to fix my legs" and whilst i'm never going to have huge legs naturally (8" ankles) i hope...

Damn :(

This is why i dont get on with 531. You have a slightly off day and they you either have to reset or you start questioning everything.

The cardio is excessive, but for the last 3 weeks i've been doing 6 days a week, and on 3 of those days i'm training twice a day, so 9 sessions/7 days.

Making the best progress for years.

Zero...