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Comp. Bench
117 x 3 @ 9
E1RM 131

Larsen
90 x 6, 6, 6, 6

Inverted Row
+20 x 10, 10, 10

Good work. How's this program playing out? Is it some variation of the Brazos?

We've got a squat thread if ya wanna log there too:

https://forum.bodybuilding.com/showthread.php?t=179566403

Squat Beltless
132 x 8, 8, 8

Walking Lunges, kettlebell, total reps
16kg x 16, 16, 12, 12, 12, 12, 10, 10 = 100

MSSGDL Beltless
130 x 5, 5, 5

Single Leg RDL, kettlebell, reps per side

+11,241 = 112,694

High bar back squat

Good work gentlemen. At 98,000 per week we'll hit 5 mil, assuming 51 weeks from when I started this thread.

Just want a full range of motion with a bit more challenge, nothing special about full ROM Spoto.

The variety is working well for now. Not sure how long I'll train this way but it's a nice break...

Biceps should be the last of your concerns, and definitely should not be a benchmark for your overall progress.

What's your complete program? Exercises, sets, reps, intensities, etc.
What's...

Do you like the routine? Does it keep you lifting some weight throughout the week?

There's nothing glaringly bad about that routine. It will maintain well enough if you just need a mental break...

What do you currently squat, bench, and deadlift? Those are usually the best benchmarks for strength training progress.

What's your current complete routine?

Barbell lifts are awesome, but BegGains' suggestion about kettlebells is probably better for your goals of general fitness and strength. KBs are compact, inexpensive, and work your body in various...

Good stuff CW. I've thought about the Meadows row but need a place to stick my barbell. Living room is kinda tight.

That hack squat really looks like a deadlift, and there's some lower back...

Great squat there man. Mirin hard.

Set the J hooks one notch lower so the bar doesn't catch on walkout?

Inverted rows sound pretty complex. Is my setup wrong somehow?

wCCBtRex44A

I don't do dips, can't answer that.

Only downside to front squats is that you can't load the muscles with as much weight as a back squat variation. So I wouldn't do them as the main squat...

6-8 is fine for compounds, including RDL.

^ All the programs above are good. There's also RTS and BB Medicine.

In your routine, why do RDL before conv. DL?

Just wear a T shirt over it and nobody will notice.

Same as wraps.

I'd say using a belt is the opposite from using knee wraps, mainly regarding muscle development. Wraps give you more bounce out of the bottom of a squat, so that the equipment takes on some of the...

Legs are 2 muscle groups (excluding calves): quads, and hams/glutes together. Knee extension (quads) involves a different movement pattern from hip extension (hams/glutes). Maybe you mean "body...

Spoto, full ROM
90 x 7, 7, 7, 7

Inverted Row
+20 x 8, 8, 8

OHP
57 x 8, 8, 8

Weighted Chins

IMO they're not useful enough for my goals (strength, hypertrophy, and health) to justify the cost. I bought wraps in 2018 and used them for about a month before going back to raw. If I could go...