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    Prep Phase

    Lower

    LEG PRESS 3x6 180LBS
    GLUTE BRIDGE 2x6 135
    QUAD EXTENSION 2x9 125
    LEG CURL 3x12 80
    ROLLING PLANK 1 MIN [FRONT] 30s EACH [SIDE]


    -------------------------
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    Prep Phase

    PAUSE BENCH 3x6 95

    CHEST SUPPORTED ROWS 3x12 1pps

    OVERHEAD PRESS 2x12 45

    PULL UP 3x8/8/6 BW

    TRICEP PUSHDOWN 2x12 70
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    and here's my meet video from February, hurt...

    and here's my meet video from February, hurt myself on the 2nd and 3rd attempts of deadz

    rwUiLPs8q2M

    strong update i know
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    Cycl 8: Week 1: OHP

    OHP

    130x3
    150x3
    165x5 PR RPE 10
    175x3
    3x130x5

    Isolateral Row
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    Cycle 7: Week 3: Bench

    Pause Bench

    190x5
    215x3
    240x3 RPE 10 Tied PR
    250x1

    ---------------

    April 13th.
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    Cycle 7: Week 3: Squat

    Squat

    290x5
    325x3
    365x1 RPE 9
    385x1 RPE 10
    405x1 RPE 10 PR

    BOOOOOM
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    Cycle 7:Week 3: OHP

    OHP

    135x5
    155x3
    170x4 RPE 10
    180x1 RPE 9.25
    190x1 RPE 9.75
    3x135x5

    I had another 5lbs in me on that top set
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    Cycle 7: Week 2: Bench

    Pause Bench

    165x5
    190x5
    215x6 RPE 9.5
    3x165x5



    DB Press
  • Replies
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    Cycle 7:Week 2: Squat

    Squat

    250x5
    290x5
    325x12 PR RPE 9.5
    3x250x5

    Sumos

    3x165x3
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    Cycle 7:Week 2:OHP

    OHP

    115x5
    135x5
    155x7 RPE 10
    3x115x5

    DB Bench

    5x80sx9
  • Replies
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    Cycle 7: Week 1: Bench

    Pause Bench

    175x3
    200x3
    225x5 RPE 10
    235x3 RPE 9
    3x175x5

    Grip fuked me over.
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    Cycle 7:Week 1:: Squat

    Squat

    270x3
    310x3
    345x7 PR RPE 9.75
    365x3 PR RPE 9

    Was feeling some elbow tendonitis after this so no drop down set

    Sumos
  • bump you phaggots

    bump you phaggots
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    Cycle 7: Week 1: OHP

    OHP

    125x3
    145x3
    160x5 RPE 9.75
    170x3 RPE 10
    3x125x5

    DB Bench
  • Replies
    3,133
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    135,976

    Cycle 6: Week 3: Bench

    Pause Bench

    185x5
    210x3
    235x4 RPE 9.5 PR
    245x1 RPE 9
    255x1 RPE 9
    270x1 RPE 9.5
    3x185x5
  • All You Need To Know About Volume, Frequency & Intensity

    Dl8v6frDJHc

    If there's one vid you should watch on youtube, it's this

    it's godly information
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    http://i.imgur.com/VPazh.gif

    http://i.imgur.com/VPazh.gif
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    Obviously i knew, i was doing retroactive...

    Obviously i knew, i was doing retroactive research and 5yrs to post the full study seems like enough time no?
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    LOL this study. There is no mention of diet...

    LOL this study.

    There is no mention of diet at all in the full article posted above me.

    Strong.
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    34,400

    40 hrs is poverty OP This summer I worked...

    40 hrs is poverty OP

    This summer I worked 44hrs/week minimum, 56 on average and 71 at the most. Don't complain about 40

    Edit: this is hard labour too, not sitting on your ass in an office....
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