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good stuff, my man. sounds like life is being very kind to you. yeah, been hitting the weights very hard; doubt that will ever change, though my fitness goals have changed somewhat....been doing...

wattup, mark! glad to see you still hitting it. just stopping by, don't visit this site all that much these days. regards to my old hoosier buddy.

i switched over to crossfit some time ago. it sounds right up your alley. most folks view crossfit as meaning metcons, but that is far too narrow a view.

fwiw, i am in the best shape of my life,...

not my thing, but from all i've been reading is that 1/4 depth squats lead to the greatest vertical gains, followed by 1/2 depth squats, with full depth squats being the least effective.

not sure...

i happen to think an ABA BAB approach is the most sustainable approach there is, especially because life happens. if you miss a day, you just pick up in the rotation. and your exercise choices, and...

does it really narrow it down?

were the different rep ranges using the same weight? or was the 5 set group at a higher intensity?

incline curls for biceps

snatch grip deadlifts for forearms.

blood flow restriction pushups ( better with perfect pushups) will work your arms, delts, and chest nicely. follow a kaatsu protocol. google it.

i do both. i find front squat to be the overall better mass builder, and find it a metcon as well (one of the only exercises that leaves me with little sweat balls running down my nose). i do back...

the best powerlifter of all time used a hybrid.

snatch grip deadlifts. no wrist or elbow loading.

i've given up conventional heavy deadlifts. years of trying to perfect form to minimize shearing stress on lumbar spine has been for naught.

i'll still go lighter for more reps, and sumo and...

it probably derives from prilepin's table, which for the most part prescribes 25 reps as being optimum for olympic lifts. and while you probably are not doing olympic lifts, the applicability to...

torokhtiy (ukraine) does them as well.

there is nothing wrong with it, and i happen to agree with you that it makes alot of sense. a reverse pyramid is my preferred scheme on pressing movements.

wrist curls, high med or low rep ranges, are a waste of time.

lots of rows, pull ups, and deadlifts are the ticket. and time. fwiw, snatch grip deadlifts blow up my forearms like no other...

you might try sumo deads.....typically a more vertical back (and therefore less shearing stress) can be achieved.

i've pretty much given up on deads for similar reasons....and of course while i'm...

squatting barefoot isn't helping...it is hurting.

wear a stable shoe that has some lift to it.

why do people persist in the notion that DOMS has nothing to do with muscle growth?

DOMS is believed to be the result of muscle damage. And muscle damage is one of the three accepted muscle...

i'll take a stab at it...just from watching football for 50 years. no personal experience.

height 5-11 to 6-1
weight 210 to 230
40 yd maybe 4.6-4.8

squat and bench, no clue. more than me.