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    7,373

    C9W1 Agile 8 Powerclean ■Front Squat (126)...

    C9W1

    Agile 8
    Powerclean

    ■Front Squat (126)
    5×85%_105 (10)
    5×5 (FSL)_80
    Hypertext/Leg raise (~50)
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    2,493

    That's makes sense as the push press overloads...

    That's makes sense as the push press overloads th3 part I'm failing on. Something I'll keep in mind 8n the future




    Don't do bench to increase bench, sounds a tad counter intuitive. Same as...
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    88
    Views
    7,373

    C9W1 Agile 8 ■Incline Bench (102) 5×85%_85...

    C9W1

    Agile 8

    ■Incline Bench (102)
    5×85%_85 (?)
    5×5 (FSL)_65
    DB Row (5×8)_27.5
    Dip/Curl/Facepull (~50)
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    88
    Views
    7,373

    Agile 8 C8W3 ■Deadlift (184) 1×95%_172 (7)...

    Agile 8

    C8W3

    ■Deadlift (184)
    1×95%_172 (7)
    5×5 (FSL)_137
    Hyperext/Plank (3 sets)
    Meadow row (3×8)_30
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    It was a pr for my current bodyweight. I think...

    It was a pr for my current bodyweight.
    I think my all time PR was only a few kilos above that.



    Thanks everyone
    I'm too much of a spaz to program this stuff myself so I'll use a pre made...
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    88
    Views
    7,373

    C8W3 Agile 8 ■OHP (76) 1×95%_70 (9)...

    C8W3

    Agile 8

    ■OHP (76)
    1×95%_70 (9)
    Joker 1×75
    Joker 1×80
    Joker 1×90
    5×5 (FSL)_55
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    14
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    Everyone seems to be advising frequency. I'll go...

    Everyone seems to be advising frequency. I'll go have a look for 531 template which does this
    I kinda knew that but Jim Wenlder really pushes the low frequency/high quality approach, which threw me...
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    Hmm I'll have a look

    Hmm
    I'll have a look
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    2,493

    Overhead press

    Hello people

    So I really want to hit a 100kg strict overhead press this year.

    Programming: I'm currenlty running 531 with 5x5 fsl. switched bench for incline becuase as i prefer it and hoping...
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    1,934

    My wife is 33 and I've had her on conditos upper...

    My wife is 33 and I've had her on conditos upper lower (control) for the past year.
    She's lost weight and gained some strength and muscle in the process.

    Quality program for guys and girls
  • Replies
    88
    Views
    7,373

    C8W3 Agile 8 ■Front Squat (124) 1×95%_117 ...

    C8W3

    Agile 8

    ■Front Squat (124)
    1×95%_117 (9)
    Joker 1×154 PR!
    5×5 (FSL)_92
    Hyperext (3×9)_17
    Dragon flags and Facepull
  • Replies
    88
    Views
    7,373

    C8W3 Agile 8 ■Incline Bench (100) 1×95%_95...

    C8W3

    Agile 8

    ■Incline Bench (100)
    1×95%_95 (8)
    5×5 (FSL)_75
    CS Row (5×10)_30
    Dip/BB Curl (3×8)_+10/30
    Real fly (3×15-20)_40
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    88
    Views
    7,373

    C8W2 Agile 8 ■Deadlift (184) 3×90%_165...

    C8W2

    Agile 8

    ■Deadlift (184)
    3×90%_165 (10)
    5×5 (FSL)_127
    Hyperext/Abs (3×8-15)
    Row (3×8-12)
  • Replies
    88
    Views
    7,373

    C8W2 Agile 8 ■OHP (76) 3×90%_67 (10) ...

    C8W2

    Agile 8

    ■OHP (76)
    3×90%_67 (10)
    Joker 2×80
    5×5 (FSL)_52
    Pulldown (5×9)_55
    Dip/BB Curl (3×8-15)
  • Replies
    36
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    2,701

    I don't know I've definitely seen people get...

    I don't know

    I've definitely seen people get stronger without adding bodyweight. Obviously there's a significant correlation between strength and bodyweight but upper body lifts seem to respond...
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    2,701

    Not sure I agree. Again I don't read anything but...

    Not sure I agree. Again I don't read anything but just from experience

    Example A: lift 5×200 for 12 months + gain bw
    Example B: lift 5×200 for 12 months (maintain bw)
    Example C: lift 5×200 to...
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    36
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    2,701

    I don't read any bodybuilding literature but...

    I don't read any bodybuilding literature but isn't it just "increase stimulas (more weight, more reps, etc) and gain weight (with adequate protein) and size will follow?"
  • Replies
    88
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    7,373

    C8W1 Agile 8 Powercleans ■Deadlift (184)...

    C8W1

    Agile 8
    Powercleans

    ■Deadlift (184)
    5×85%_155 (10)
    5×5 (FSL)_117
    Hyperext/Abs (3×8-12)
  • Replies
    88
    Views
    7,373

    C8W1 Agile 8 ■OHP (76) 5×85%_62 (11) 5×5...

    C8W1

    Agile 8

    ■OHP (76)
    5×85%_62 (11)
    5×5 (FSL)_47
    Pulldown (5×8)_55
    Dip/BB Curl (3×8-15)
    Facepull (3×15-20)
  • Replies
    88
    Views
    7,373

    C8W1 Agile 8 Jumps ■Squat (152)...

    C8W1

    Agile 8
    Jumps

    ■Squat (152)
    5×85%_127 (10)
    5×5 (FSL)_97
    Hyperext/Abs (3×8-15)
    Facepull (50rep)
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