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  • Thread: Dear diary

    by Filmbuff81
    Replies
    109
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    6,733

    M1w5d1

    1. Squat

    135x10
    185x5
    225x3
    275x3
    315x1
    365x1
    405x1
    455x1
  • Thread: Dear diary

    by Filmbuff81
    Replies
    109
    Views
    6,733

    M1w4d6

    1. Flat Back Barbell Bench Press - 45x20, 95x10, 135x5, 185x3, 235x10 @7, 235x10 @8, 235x10 @8

    2. Neutral Grip Pull-Up with 3 second eccentrics

    6 - gray mini band.
    5 BW
    4 - Gray mini band
    ...
  • Thread: Dear diary

    by Filmbuff81
    Replies
    109
    Views
    6,733

    M1w4d5

    1. 4” Block Pull - 135x5, 225x5, 275x3, 315x1, 365x1, 405x1, 455x1, 500x3 @8, 500x3 @8.5

    Should’ve been 4 reps for the top sets but I haven’t touched 500 since January, so still a victory.
    ...
  • Watch Eric helms muscle and strength pyramid...

    Watch Eric helms muscle and strength pyramid videos and grab his book.

    Educate yourself on programming and then life becomes easier.

    Eventually you can’t add weight every week.

    Sometimes you...
  • If you equate the volume between low and high...

    If you equate the volume between low and high reps the same muscle is gained.

    However people tend to report less fatigue, joint pain, general soreness, etc. On a higher rep program.

    You just...
  • Unless you’re a competitive lifter no lifts are...

    Unless you’re a competitive lifter no lifts are necessary.

    If you can front squat do it.

    Nothing magical about back squats.
  • Replies
    209
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    9,661

    Awesome hope you’re staying safe.

    Awesome hope you’re staying safe.
  • Replies
    209
    Views
    9,661

    Nice work Anthony. Looks like everything is...

    Nice work Anthony.

    Looks like everything is moving well.
  • Thread: Dear diary

    by Filmbuff81
    Replies
    109
    Views
    6,733

    M1w4d4

    1a. Overhead Press - 45x10, 65x3, 95x3, 115x1, 140x3, 140x3, 140x3
    1b. Push Press - 45x10, 65x3, 95x3, 115x1, 140x3, 140x3, 140x3

    2. One Arm Lat Pulldown - 70x10, 120x12 @9, 120x10 @9

    3. Floor...
  • If you’re adamant on 3 days, you should design...

    If you’re adamant on 3 days, you should design your split to hit everything each workout to increase the volume.

    Each day can still have a priority muscle group, but you should add in other work....
  • Thread: Dear diary

    by Filmbuff81
    Replies
    109
    Views
    6,733

    M1w4d3

    1. Squat - 135x10, 185x5, 225x3, 275x1, 315x1, 380x6, 380x6, 380x6

    SBD bent came in and it’s fantastic.

    Gonna take some time to break in but it felt nice.

    2. Good Morning - 45x10, 95x6,...
  • You don’t need to eat at a giant surplus. You...

    You don’t need to eat at a giant surplus.

    You could eat like 200 calories extra a day and slowly gain muscle.

    Even eating at maintenance will likely yield good results.

    Since you’re new to...
  • All good I was so confused lol.

    All good I was so confused lol.
  • If you read what I said, I clearly state rack...

    If you read what I said, I clearly state rack pulls are not just for traps.

    realistically they are not the best option to target the traps.

    Same reason unless you’re actively engaging the lats...
  • Thread: Dear diary

    by Filmbuff81
    Replies
    109
    Views
    6,733

    M1w4d2

    1. 1ct Bench Press - 45x20, 95x8, 135x6, 185x3, 225x1, 260x6, 260x6, 260x6

    2. Chinup

    gray band 1x6
    BW 3x3
    Gray band x 9, 8

    3. Arnold Press - 25x12, 50x12 @8.5, 50x10 @8.5
  • They are not just for traps if done correctly. ...

    They are not just for traps if done correctly.

    The traps are simply doing an iso hold.

    Tbey are another way to hit erectors, glutes, and even some lats of done properly.
  • Worry less about the load and more about the...

    Worry less about the load and more about the feeling of load on the targeted muscles.

    Over time weights will naturally go up.

    Check out John meadows rack pull video.

    He gives specific cues...
  • I don’t care if anyone does conventional or sumo...

    I don’t care if anyone does conventional or sumo deadlifts; however, let’s clear up some misconceptions in this thread for anyone new who comes in.

    - They are not an ego lift unless you make it an...
  • Some sort of hip hinge should be in your program....

    Some sort of hip hinge should be in your program.

    So whether that is an RDL, stiff legged deadlift, good morning is up to you.

    You could do Eric helms novice or intermediate bodybuilding...
  • Thread: Dear diary

    by Filmbuff81
    Replies
    109
    Views
    6,733

    M1w4d1

    1. Deadlift - 135x8, 185x4, 225x3, 275x3, 315x1, 365x1, 405x1,

    465x2 @9 - Mixed grip

    405x3, 405x3, 405x3 - Straps

    Top set I’d say was 8-8.5 for my back but a 9 for my left forearm and hand....
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