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    Yesterday did some pushups, band curls and...

    Yesterday did some pushups, band curls and Pushdowns.
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    11,224

    This is my deload week. Worked 3 11's in a row...

    This is my deload week. Worked 3 11's in a row and college so this week is perfect to deload. Cut starts Sunday as does training
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    44:40 minutes Hack Squat 45x10 135x10...

    44:40 minutes

    Hack Squat
    45x10
    135x10
    185x6-8
    225x8

    Leg Press
    2plates x15
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    600
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    48,475

    True man good point. Yeah I'm really focused in...

    True man good point. Yeah I'm really focused in Deads this coming cycle. Only have 4 days a week to workout and I'm FINALLY going on a cut. If anything I expect my dead to go up and squat/bench to...
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    Forgot to put 370 monster squat right below...

    Forgot to put 370 monster squat right below parallel with an accidental pause to make sure I hit depth went down Friday. Guess what? I only deadlifted 385? Love my squat ability but dang I suck at...
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    Don't say that. I squat 370 below parallel in...

    Don't say that. I squat 370 below parallel in competition and have huge glutes but I'm kinda fat. You're on a bodybuilding forum. Get your glutes as big as possible.
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    Thanks bro! You definitely have those goals no...

    Thanks bro! You definitely have those goals no problem I'm certain especially since you won't lose much weight at all. Keto can be good just do a refeed 1-2x a week. The sad thing is a have my ghay...
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    Thanks a ton man! I think the next time I compete...

    Thanks a ton man! I think the next time I compete I could also squat 405 because it'll be later this year rather than early. My focus after today is fat loss. I'm tired of walking around 23-25%...
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    Mock meet Squat 325 350 (smoke show) 370...

    Mock meet

    Squat
    325
    350 (smoke show)
    370 (40 LB PR IN 11 weeks)

    Bench
    205
    225
  • Do yourself a favor and don't worry about a max...

    Do yourself a favor and don't worry about a max on lifts other than the bench, squat, deadlift and overhead press. Also Eat a lot. You can do your calf raises but I wouldn't go below 8 reps. But...
  • Definitely true. And I guess I could do all...

    Definitely true. And I guess I could do all compounds first. So bench, OHP, CGBP first followed by incline DB, Flyes. Then extensions, Pushdowns and shoulder raises. I'll put it in the workout...
  • Definitely man. Overtraining can exist if you're...

    Definitely man. Overtraining can exist if you're going beyond failure with drop sets along with super high volume and frequency sure and that is how a lot of the bros train I guess but to say only...
  • You're awesome dude. Everyone and their damn...

    You're awesome dude. Everyone and their damn mother is terrified of overtraining on these forums. Screw overtraining I've done 15 sets of squats, bench, and overhead press a week + ACCESSORIES while...
  • So glad you posted this. Repped! I'm a...

    So glad you posted this. Repped! I'm a powerlifter turning to bodybuilding/physique. I've built a decent strength base (will be squatting 365+, pause benching 240-250 and deadlifting 405+ In 3 days)....
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    I saw you used to have a shoulders/arms...

    I saw you used to have a shoulders/arms hypertrophy day. Is it okay if I do my arm work on the OHP day as long as I rearrange the order? So

    Back
    Chest
    Legs
    Shoulders/Arms

    I'd love to hit...
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    152
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    11,224

    Monday January 19, 2014 Limber 11 Squat 45...

    Monday January 19, 2014

    Limber 11

    Squat
    45 2x5
    95x5
    135x3
    185x1
    205 3x3
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    6
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    241

    Are you asking 4x full body to 1-2x full body? Or...

    Are you asking 4x full body to 1-2x full body? Or 4x full body to a split that makes you have 1-2x a week frequency?
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    Marrenony what's your bench

    Marrenony what's your bench
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    Bench with higher frequency (I bench 3x a week)....

    Bench with higher frequency (I bench 3x a week). In 12 weeks I will have gone from 220 to 250 when I max this week with a competition pause. I undulate my rep ranges (have 3 separate rep ranges I...
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    6
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    First 6-12 months - Full Body After 1 year -...

    First 6-12 months - Full Body

    After 1 year - Upper/Lower

    After 2 years - 3 on 1 off or even 4 on 1 off

    Examples of the last one can be

    The typical L/P/P
    Chest+Arms/Legs/Back+Delts
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