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    Short on time today. Hams and back still lagging....

    Short on time today. Hams and back still lagging. Need to fix that soon.


    Legs
    DL 345x5, 345x3
    Db lunge 70x8, 70x8, 70x8
    Leg curl 50x12, 50x12, 50x12
    Leg ext 50x12, 50x12, 50x12
    Calf 105x15,...
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    219

    You can pick any basic upper lower and run it...

    You can pick any basic upper lower and run it phat style if you wanted. As an intermediate lifter you will not be out of the gym in 45-60 mins after "strength days". The main issue with having...
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    1 out of 10 people I trained with did well with...

    1 out of 10 people I trained with did well with that style of lifting. Always the genetically gifted or not natural. I also always thought that it was very boring. Never understood why a muscle group...
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    251

    A workout routine.com is a good source. ...

    A workout routine.com is a good source.

    https://forum.bodybuilding.com/showthread.php?t=166216941&page=1

    This for programming and balance^^

    Pfau fitness has some good books. The fitness...
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    594

    Mid 190s will get you there. Small surplus over...

    Mid 190s will get you there. Small surplus over 4-6 months along with what you’re already doing. Once you hit your goal diet the fat off.
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    594

    What is your height/weight? I doubt your chest or...

    What is your height/weight? I doubt your chest or upper body is lagging with a 300 lb bench. That’s a strong lift for an average sized male. Your ohp is also impressive.
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    Weight 184 lbs. All presses moved easy w/ 2-3 sec...

    Weight 184 lbs. All presses moved easy w/ 2-3 sec pause.

    Upper
    Incline press 150x6, 150x6, 150x6
    Lat pull down 160x10, 160x10, 160x10
    Db flat press 55x10, 55x10, 55x10
    Db row 55x10, 55x10,...
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    594

    At your level gains are a grind. You have to ask...

    At your level gains are a grind. You have to ask yourself if its still worth it to bulk and cut in order to make very small gains in strength. I'm not sure what ULPPL template you're using but if its...
  • I think its best to pick one goal at a time. For...

    I think its best to pick one goal at a time. For overall size you might be overlooking the fact that a stronger muscle is a bigger muscle. Your chest will look good with a high bench. Same logic for...
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    284
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    20,787

    Weight 183 lbs. My sleep schedule has been messed...

    Weight 183 lbs. My sleep schedule has been messed up this week so today did not go well. I started with 295 lbs with squats but wasn't feeling it.

    Lower
    Db lunge 70x8, 70x8, 70x8
    Db RDL 70x10,...
  • This^. All of those programs have built in...

    This^. All of those programs have built in progression, which is what drives growth. If you are not adding weight to the bar as a natural novice or intermediate lifter you're wasting time. You need...
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    20,787

    Weight 183 lbs Pull Pendlay row 165x5, 165x5,...

    Weight 183 lbs

    Pull
    Pendlay row 165x5, 165x5, 165x5, 175x1*, 195x*
    Lat pulldown 160x8, 160x8, 160x8
    Db row 55x8, 55x8, 55x8
    Reverse fly 10x10, 10x10, 10x10
    Hammer curl 35x20, 35x20, 35x20
    Db...
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    284
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    20,787

    Weight 184 lbs Push Bench press 225x5, 225x5,...

    Weight 184 lbs

    Push
    Bench press 225x5, 225x5, 225x5, 250x1*
    OHP 110x5, 110x5, 110x5
    DB fly 35x10, 35x10, 35x10
    Overhead ext 35x10, 35x10, 35x10
    Lateral 10x10, 10x10, 10x10
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    284
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    20,787

    Legs DL 345x3, 345x3, 345x3 Db lunge 70x8,...

    Legs
    DL 345x3, 345x3, 345x3
    Db lunge 70x8, 70x8, 70x8
    Leg ext 50x10, 50x10, 50x10
    Leg curl 50x10, 50x10, 50x10
    Calf 90x15, 90x15, 90x15
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    I think you could get a lot out of the...

    I think you could get a lot out of the intermediate fierce 5 upper lower. Then once you get to the point where the workouts are getting too difficult you could move to the advanced LULPP.
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    20,787

    3 sec paused bench. 184 lbs today. Upper...

    3 sec paused bench. 184 lbs today.

    Upper
    Incline press 150x5, 150x5, 150x5
    Lat pulldown 160x8, 160x8, 160x8
    Db flat press 55x8, 55x8, 55x8
    Db row 55x8, 55x8, 55x8
    Reverse fly 10x10, 10x10,...
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    284
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    20,787

    Back from de load

    Back with a light lower volume day just to get back into the swing of things.

    Lower
    DB lunge 70x8, 70x8, 70x8
    DB RDL 70x8, 70x8, 70x8
    Leg curl 50x10, 50x10, 50x10
    Leg ext 50x10, 50x10, 50x10...
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    Resetting is important. I wouldn’t advise...

    Resetting is important. I wouldn’t advise grinding yourself out. Yes I would cut down to around 12-13%.

    Edit if you want to dl read the intermediate section of the comprehensive thread. It shows...
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    I would do fierce 5 upper lower but use the...

    I would do fierce 5 upper lower but use the novice progression for legs and intermediate for upper. PHAT is an inter/advanced program so I wouldn’t suggest that.
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    284
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    Deload

    5 days of complete rest.
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