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  • I got some light, almost pleasant soreness from...

    I got some light, almost pleasant soreness from the Day 2 workout, quads are fully healed now. Finally bought some 500g microplates which I used for the first time today.

    WEEK 0 - Day 3
    Deload...
  • WEEK 0 - Day 2 Deload reps and sets Time taken:...

    WEEK 0 - Day 2
    Deload reps and sets
    Time taken: 27 minutes
    Quads still sore from the >5RIR squats two days ago!

    Stretching and physio

    BENCH PRESS
    10 x 30kg
    5 x 40kg
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    105,542

    First contribution for a while. HIGH BAR 8 x...

    First contribution for a while.

    HIGH BAR
    8 x 20kg = 160kg
    5 x 40kg = 200kg
    3 x 65kg
    8 x 65kg
    8 x 65kg
    8 x 65kg
    8 x 65kg = 2275kg
  • Starting easy was definitely the right call -...

    Starting easy was definitely the right call - I've got DOMS from the two sets of squats!
  • Replies
    173
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    16,328

    I'm ending this training log here. Link to my new...

    I'm ending this training log here. Link to my new training log is below:

    https://forum.bodybuilding.com/showthread.php?t=180618273&p=1647257033#post1647257033
  • Volume-ramped full body hypertrophy with RP-style progression

    My previous workout log is here:

    https://forum.bodybuilding.com/showthread.php?t=179849563&page=1

    Overall I was happy with the training split - not having a dedicated leg or lower day appeals...
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    Increasing my upper body volume is definitely on...

    Increasing my upper body volume is definitely on my to-do list. Now that softball season is over, I should have more time and recuperative ability. I would be able to train my lower body better at a...
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    57
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    5,022

    Something I have considered but not done anything...

    Something I have considered but not done anything about to date. I don't think I have any other symptoms of low T.
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    57
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    5,022

    I am progressing - just very slowly, as has been...

    I am progressing - just very slowly, as has been the case for the last 2+ years. At the moment I just need to recover from my hamstring/glute injury so I can start deadlifting again. In the meantime,...
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    57
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    5,022

    Thanks man, good post and I like the article too....

    Thanks man, good post and I like the article too. My lifting environment is mostly very consistent - I work out in silence in my home gym. Everyone else in my house is asleep when I lift, so I can't...
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    57
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    Of course - that sort of thing is written into...

    Of course - that sort of thing is written into good beginner programs and is exactly what I did. I was able to progress linearly for nearly 3 months on Fierce 5. After that I was fighting for every...
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    a) It looks like a good program to me too. I've...

    a) It looks like a good program to me too. I've done an UL before but am finding 4 or 5 day full body to be more enjoyable because there isn't a leg or lower day that I dread.

    b) I didn't think...
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    57
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    5,022

    I like double progression - it's the form of...

    I like double progression - it's the form of progression I've used for my isolation exercises for most of my lifting 'career'. I've been using wave loading for compounds, which has worked well...
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    57
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    5,022

    I think it's worth clarifying my use of RPE for...

    I think it's worth clarifying my use of RPE for anyone who think it might be holding me back (it isn't). I used RPE (as well as my performance at the end of the last program I finished) to determine...
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    57
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    5,022

    Perhaps they are intermediate numbers for me? I'm...

    Perhaps they are intermediate numbers for me? I'm not trying to argue that I am pushing intermediate numbers by traditional strength standards - obviously that isn't the case. TBH I don't think...
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    57
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    5,022

    Thanks mate - I just noticed that I never...

    Thanks mate - I just noticed that I never addressed your post.

    Nutrition wise I'm not sure what I could do differently. I could try eating five daily meals instead of four, but I don't think that...
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    57
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    5,022

    GREAT post man, thank you! Which will I...

    GREAT post man, thank you!

    Which will I choose?
    - Well I won't be doing Starting Strength - doing a beginner program with half the volume I'm currently doing when I've already maxed outed my...
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    1. I did Fierce 5 (which is really a more...

    1. I did Fierce 5 (which is really a more balanced version of SS) for six months in 2019 when I began lifting. I made rapid improvements in the first three months, them started stalling. I made the...
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    Yes - I hit form failure and muscle failure many...

    Yes - I hit form failure and muscle failure many times when doing Fierce 5 in my first 6 months of training. I didn't have safety bars in those days either and had to roll the bar off myself many...
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    57
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    Before and after pics are in my bodyspace- I...

    Before and after pics are in my bodyspace- I think 20lb is somewhere around the mark. I started out skinny-fat at 170lb and over 20% body fat. I cut down to 155lb and re-comped a little..I don't have...
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