5/3/1 go!

[Filmbuff81]

Diggin this new program you're working. In4gains!

It's good times.

wat

"RPE 8 - Weight is too heavy to maintain fast bar speed, but is not a struggle. 2-4 reps left"

Welcome and I saw another RPE scale Mike wrote that said 2-3 reps, so I just ran with that one.

[arian11]

"RPE 8 - Weight is too heavy to maintain fast bar speed, but is not a struggle. 2-4 reps left"

It's good times.





Welcome and I saw another RPE scale Mike wrote that said 2-3 reps, so I just ran with that one.

This is the most up to date RPE flow chart that Mike T sends his clients,

[Filmbuff81]

ah sweet saving that to my phone.

[Filmbuff81]

lots of stretching throughout the day today.

Did some overhead wall squats to stretch out.

More tonight along with general stretching and some BW lunges and doge walking.

definitely feeling it after the weekend and a week of no lifting.

Back feels good overall though. Still some tenderness but feel like it's improving and I manage to loosen things up.

tomorrow is

Deadlift x 10 @ 9, 7.5%
Pause Squats x 4 @ 7-9 (1 min rest)
Stiff Legs x 10 @ 9, 5%
Abs

[Anthony21]

Looks like a good set up for a good work out.

LOL @ that gif.

[NorthStrong]

Forever on spread, Arian. Kill it tomorrow Rory.

[Filmbuff81]

Looks like a good set up for a good work out.

LOL @ that gif.

haha Rebel Wilson is pretty damn funny. I started watching pain and gain last night but gave up for now, but she had a cameo and was hilarious.

Forever on spread, Arian. Kill it tomorrow Rory.

[MatTheCur]

Destroy it!

Also, lol at the two gifs hahahah

[Filmbuff81]

Deadlift x 10 @9, 7.5%
135x10
185x10
225x10
275x10 @9
255x10 @9

Pause Squat x 4 @7-8 (1 min rest)
135x4
185x4
205x4
205x4
205x4
205x4
205x4
205x4 @8

SLDL x 10 @9, 5%
135x10
155x10@9
145x10
145x10@9

Serious back pump today FUKK abs.

Maybe after my dinner digests or I'll add to pull accessory day tomorrow.

[BigJon55]

Deadlift x 10 @9, 7.5%
135x10
185x10
225x10
275x10 @9
255x10 @9

Pause Squat x 4 @7-8 (1 min rest)
135x4
185x4
205x4
205x4
205x4
205x4
205x4
205x4 @8

SLDL x 10 @9, 5%
135x10
155x10@9
145x10
145x10@9

Serious back pump today FUKK abs.

Maybe after my dinner digests or I'll add to pull accessory day tomorrow.

I HATE high rep deads.

[psychodiver9]

10 rep deads? No thanks

[pastorpritch]

nice work my man!!
My back aches looking' at that

[Filmbuff81]

Haha I hate them too but need to condition this back of mine.

Thanks pritch was a pretty good pump haha.

Gonna do my ab wheel soon now that it feels good again.

[DavoBC]

Looking strong! Only a min rest on those paused squats eh, sounds disgusting hahah

[arian11]

Who da fuq programs x10 @9 on deadlift and stiff legged deadlift...

[Filmbuff81]

Looking strong! Only a min rest on those paused squats eh, sounds disgusting hahah

Yeah I was hating life even though I kept it light.

Who da fuq programs x10 @9 on deadlift and stiff legged deadlift...

Ol' Northy does.

Like I said acting as a guinea pig for his program he ran by doulas.

I'll either be in a wheel chair or have a lower back made out of adamantium when this is all said and done.

[NorthStrong]

Who da fuq programs x10 @9 on deadlift and stiff legged deadlift...

that was my bad actually, was supposed to be 5 @ 9, 5% for sldl.

[Filmbuff81]

that was my bad actually, was supposed to be 5 @ 9, 5% for sldl.

Oh well I survived.

I am just that much closer to kazgief.

[izzygrant]

LOL strong mad science in here.

[Filmbuff81]

LOL strong mad science in here.

More like weird science.

[ulsak]

Forever on spread, Arian. Kill it tomorrow Rory.

gave him the greenz

[arian11]

Ol' Northy does.

Like I said acting as a guinea pig for his program he ran by doulas.

I'll either be in a wheel chair or have a lower back made out of adamantium when this is all said and done.

Mr. Film Buff, that program is one of the most insanely idiotic programs I have ever seen. At no point in your training, are you even close to anything that could be considered a rational powerlifting program. Everyone in this thread is now weaker for having followed along. I award you no gains, and may God have mercy on your soul.

[Filmbuff81]

Mr. Film Buff, that program is one of the most insanely idiotic programs I have ever seen. At no point in your training, are you even close to anything that could be considered a rational powerlifting program. Everyone in this thread is now weaker for having followed along. I award you no gains, and may God have mercy on your soul.

Reps do go down after the first couple weeks.

A lot of the exercise selection looks just like coan's program and cube.

Having a couple weeks of higher rep work isn't the end of the world.

And didn't you use to try to squat daily to a max?

Sooooooooooooo yeah.

[arian11]

[Img]http://m.quickmeme.com/img/97/97b240534d014b3cd14cb60dcbd8823d5f0b0024acd045de1d 48e5b1a171d99a.jpg[img]

Reps do go down after the first couple weeks.

A lot of the exercise selection looks just like coan's program and cube.

Having a couple weeks of higher rep work isn't the end of the world.

And didn't you use to try to squat daily to a max?

Sooooooooooooo yeah.

Nope, just everyone I know around me. Though daily max squatting is waaay more competition specific than 10 reps.

[Anthony21]

Hahaha 10 rep deads that were suppose to be 5 rep deads, nice fukc up North hahaha.

[Filmbuff81]

Nope, just everyone I know around me. Though daily max squatting is waaay more competition specific than 10 reps.

Not sure where I said this was to get primed for a meet? I said I need to lose some weight and continue rebuilding my base of strength and 3-10 reps is WAY more specific to doing that vs daily max squatting.

I may do a meet in June and even then I'm not concerned with peaking for it.

I've spent many a day pounding my head into a wall consisting 5 reps or less day in and day out and I personally prefer higher rep stuff.

I'm not gonna get weak doing a day of 10s. that's just ignorant.

Reps move down as the 9 weeks progresses so I tap into heavier weights eventually. There's something to be said for building up work capacity with 8s and 10s and to also put on a bit more muscle.

[Filmbuff81]

Hahaha 10 rep deads that were suppose to be 5 rep deads, nice fukc up North hahaha.

it was only the SLDL that were supposed to be 5s, but since it's auto-regulated it's not like I had to hit a certain weight.

[MatTheCur]

Not sure where I said this was to get primed for a meet? I said I need to lose some weight and continue rebuilding my base of strength and 3-10 reps is WAY more specific to doing that vs daily max squatting.

I may do a meet in June and even then I'm not concerned with peaking for it.

I've spent many a day pounding my head into a wall consisting 5 reps or less day in and day out and I personally prefer higher rep stuff.

I'm not gonna get weak doing a day of 10s. that's just ignorant.

Reps move down as the 9 weeks progresses so I tap into heavier weights eventually. There's something to be said for building up work capacity with 8s and 10s and to also put on a bit more muscle.

I've been on a program like that. It was awesome, and I was better for having followed it.

[Anthony21]

it was only the SLDL that were supposed to be 5s, but since it's auto-regulated it's not like I had to hit a certain weight.

I never have been a fan of rep work with deads.

[Filmbuff81]

I've been on a program like that. It was awesome, and I was better for having followed it.

I echo the thought. I am a big proponent of working in various rep ranges and I got away from that for a long time. I don't feel nearly as beat up this week as I would expect. I feel like ass for a few minutes after each workout as I should, but I bounce back pretty quick.

Arian considering you have experimented with so many different training styles and programs, I would think you would be the last person to come into a log and try to talk ****.

It's like a fat person telling me I shouldn't eat a chocolate bar.