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    Weight 182lbs Push Bench press 215x5, 215x5,...

    Weight 182lbs

    Push
    Bench press 215x5, 215x5, 215x5
    Incline press 155x5, 155x5, 155x5
    Db fly 35x8, 35x8, 35x8
    Overhead tri ext 35x8, 35x8, 35x8
    Lateral 20x10, 20x10, 20x10
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    Legs (light) DB RDL 55x10, 55x10, 55x10 DB...

    Legs (light)
    DB RDL 55x10, 55x10, 55x10
    DB lunge 35x10, 35x10
    Leg curl 45x10, 45x10, 45x10
    Leg ext 60x10, 60x10, 60x10
    Calf/ab
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    If you guys have a study where they don't add...

    If you guys have a study where they don't add weight at some point please send it to me.
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    All the research on volume works with progressive...

    All the research on volume works with progressive tension overload already built in. Adding weight to the bar in a moderate rep range with sufficient volume overtime is the main driver.
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    Poll: I hate them all.

    I hate them all.
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    Weight 182 lbs. I'm going to cut for another 1-2...

    Weight 182 lbs. I'm going to cut for another 1-2 weeks. I should hit 12-13 percent by then. Any lower and I'll start to lose strength. Weight actually was 179 lbs a few days ago. I didn't eat much...
  • Yeah he's def an elite outlier but lately I'm not...

    Yeah he's def an elite outlier but lately I'm not sure about him lol. I mean his bench was always around 320 then all of a sudden he's at 385+. It basically took me a year to go from a 315 bench to a...
  • Off topic kinda but has anyone noticed that his...

    Off topic kinda but has anyone noticed that his lifts all went up 70 + lbs in a year?. after like 15 years of training
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    Lower Squat 255x5, 255x5, 255x5 Db RDL 55x8,...

    Lower
    Squat 255x5, 255x5, 255x5
    Db RDL 55x8, 55x8, 55x8
    Db lunge 35x8, 35x8, 35x8
    Leg curl 45x10, 45x10, 45x10
    Calf, abs
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    When you up the cell tech dose to the moon the...

    When you up the cell tech dose to the moon the actual training matters much less. He “trained” Phil Heath...
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    You could run it up to a year. However around the...

    You could run it up to a year. However around the 6 month mark is generally when lifters need more volume. Moving to the intermediate upper/lower increases volume. The same concept goes for moving to...
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    I got the second dose.. No issues to report..

    I got the second dose.. No issues to report..
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    Funny thing is they all know he’s getting 8...

    Funny thing is they all know he’s getting 8...
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    Yeah you are def intermediate. Alex has an...

    Yeah you are def intermediate. Alex has an intermediate fb program. Or you could use one of his upper/lower templates. Pretty sure he hates PPL 6 days as much as I do lol.
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    De-load

    5 days of rest. Switched to a light/heavy setup to make a few days easier to get threw. Mainly the upper day.
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    Upper (light) Incline press 135x8, 135x8, 135x8...

    Upper (light)
    Incline press 135x8, 135x8, 135x8
    Lat pulldown 180x12, 180x12, 180x12
    Db flat press 45x12, 45x12, 45x12
    DB row 80x8, 80x8, 80x8
    Reverse fly 20x10, 20x10, 20x10
    Barbell curl 65x8,...
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    Weight 183 lbs at 14%

    Considering going to a full blown light/heavy setup. upper light, lower heavy, legs light, push heavy, pull heavy.



    Lower
    Squat 255x5, 255x5, 255x5
    DB RDL 35x10, 35x10, 35x10
    DB lunge 35x10,...
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    Its difficult to get an intermediate program with...

    Its difficult to get an intermediate program with only 3 days. The best way to do it IMO is Lower/Upper/Full. Id hammer volume on the upper and lower days and scale it down for the FB day. Just use...
  • Thread: My PHUL routine

    by TAWS6
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    Finally someone posts a routine that isn't a...

    Finally someone posts a routine that isn't a stupid bro split. Looks good. Just add weight overtime and de-load/reset when you stall.
  • Thread: Is this enough?

    by TAWS6
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    https://forum.bodybuilding.com/showthread.php?t=16...

    https://forum.bodybuilding.com/showthread.php?t=162916931&page=1

    I think that writing your own program is a mistake. Take a look at the link above. There's a good full body program that already...
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