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Spot on mate, I’ll post updates on my 1RM after the first 2 blocks. I like the way it builds up and then restarts. Should keep things interesting. I’ll hopefully provide a more reliable source than...

Hey grouchy,

Was a big fan of the beginner routine, hit the dreaded plateau of linear gains on all lifts apart from deads and squats! I’m probably going to swap over to this soon, may even make my...

Grouchy, just a quick one reference grip on deads. I know my back can handle it but towards the back end of the sets my grip starts to slip off. I still go up in 5kg increments but I've plateaued for...

Hi team,

Another update in. Been deployed for 7 weeks now which means i've been able to follow this strictly. My full updated results now are:

Beginning (Apr 17)
OHP - 37.5kg
Deads - 110kg...

Hi guys. Another little update from me. First things first I think people really just need to stick to the basics here and follow the plan, it works strangely enough. I've been running this for...

Another quick update. Progressing smoothly over the past few weeks. Bench is finally solid at 92.5kg after being stuck at 90 for ages! Deads have flew up another 10kg so I'm starting on 5 reps at...

Grouchy, you making any progress with an intermediate routine? Got to say I'm still well into this, I thought the lifts with the 3x6, 1x7 would never go up but the OHP and wide arm pull up finally...

So been running this for around 6 weeks now, I wasn't a total noob so I'm not surprised I haven't seen massive strength gains all around. My bench is hovering around 4x6 for 90kg, squats have moved...

Grouchy,
Unfortunately I'm British, and our navy don't have PT sessions post basic training unless you can't pass a fitness test. I'm going to keep going with this and try and stick to the pattern...

Unfortunately due to being in the navy, I tend to be a weekend warrior so rarely have time to use the gym on fri/sat. Has anyone had a crack at running this anything similar to A-B-off-A-B-off-off?

Long time lurker of these forums, first time poster. For about 4-5 years I followed kelei's hypertrophy routine going 10RM working up to 50 reps, rest/pause. I personally think I tried to run before...