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    Friday Oct 23 - Push Day A - (Strength 1x5@75% /...

    Friday Oct 23 - Push Day A - (Strength 1x5@75% / 1x5@77.5%)
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    Inc DB Press 1x5x70w40 1x5x72.5
    Bench 1x5x185w135 1x5x92...
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    400
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    18,338

    Thursday Oct 22 - Pull Day A - (Strength 1x5@75%...

    Thursday Oct 22 - Pull Day A - (Strength 1x5@75% / 1x5@77.5%)
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    Chinups 1x5xBW 1x5x10
    Upright Rows 1x5x92.5w45 1x5x95
    V...
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    400
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    18,338

    Wednesday Oct 21 - Push Day C - (Strength...

    Wednesday Oct 21 - Push Day C - (Strength 3x5@75%)
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    Inc DB Press 3x5x70w40
    Paused Bench 3x5x147w95
    Face Pulls 3x5x86w40
    Rope...
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    400
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    18,338

    Tuesday Oct 20 - Pull Day C - (Strength 3x5@75%)...

    Tuesday Oct 20 - Pull Day C - (Strength 3x5@75%)
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    GHR (red) 3x5xBW
    T-Bar Rows 3x5x197.5w135
    Upright Rows 3x5x92.5w45
    Calf Raises...
  • They're both very smart and tend to end up in...

    They're both very smart and tend to end up in roughly the same place via different routes. I have recently been re-designing my training around the RP approach. (Which is more than just Mike) Even...
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    This may or may not be an ankle mobility issue,...

    This may or may not be an ankle mobility issue, lots of other things involved. One way to work on this is pause squats. Load the bar with a reasonable weight, go down to the bottom and just hang...
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    400
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    18,338

    Monday Oct 19 - Push Day B - (Strength 3x5@75%)...

    Monday Oct 19 - Push Day B - (Strength 3x5@75%)
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    Inc DB Press 3x5x72.5w40
    Banded Bench 3x5x128w45/95
    Face Pulls 3x5x86w40
    Front Squats...
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    25
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    1,625

    Total protein intake is much more important than...

    Total protein intake is much more important than protein timing. That said, there is some evidence that there may be a minimum and maximum amount of protein per meal to optimize effectiveness. If...
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    400
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    18,338

    Friday Oct 16 - Pull Day B - (Strength 3x5@75%)...

    Friday Oct 16 - Pull Day B - (Strength 3x5@75%)
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    Upright Rows 3x5x92.5w45
    Calf Raises 3x5x287w185
    Bent Rows 3x5x187w135
    Plate Raises...
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    400
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    18,338

    Thursday Oct 13 - Push Day A - (Strength 3x5@75%)...

    Thursday Oct 13 - Push Day A - (Strength 3x5@75%)
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    Inc DB Press 3x5x70w40
    Bench 3x5x185w135
    Face Pulls 3x5x86w40
    Rope Pushdowns...
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    17
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    1,584

    Triples are as low as I go. I don't think...

    Triples are as low as I go. I don't think singles have a good risk/reward tradeoff for bodybuilding purposes, obviously for powerlifting that's a totally different story.
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    400
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    18,338

    Wednesday Oct 12 - Pull Day A - (Strength...

    Wednesday Oct 12 - Pull Day A - (Strength 3x5@75%)
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    Chinups 3x5xBW
    Upright Rows 3x5x92.5w45
    V Pulldowns 3x5x165.5w120
    TRX Rev Flies...
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    400
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    18,338

    Tuesday Oct 11 - Push Day C - (HB-RM@60%)...

    Tuesday Oct 11 - Push Day C - (HB-RM@60%)
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    Inc DB Press+1 55w30 SETS: 1 16
    Paused Bench 114.25w95 SETS: 1 16
    Face Pulls 67 SETS: 3 16
    Rope...
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    400
    Views
    18,338

    Monday Oct 10 - Pull Day C - (HB-RM@60%)...

    Monday Oct 10 - Pull Day C - (HB-RM@60%)
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    GHR+2 (Lg purple) BW SETS: 3 16
    T-Bar Rows 154.25w90 SETS: 1 16
    Upright Rows 72w45 SETS: 3 16
    Calf...
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    400
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    18,338

    Friday Oct 9 - Push Day B - (HB-RM@60%)...

    Friday Oct 9 - Push Day B - (HB-RM@60%)
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    Inc DB Press+1 55w25 SETS: 1 16
    Banded Bench 99.5w45 SETS: 1 16
    Face Pulls 67 SETS: 3 16
    Front Squats...
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    400
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    18,338

    Thursday Oct 8 - Pull Day B - (HB-RM@60%)...

    Thursday Oct 8 - Pull Day B - (HB-RM@60%)
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    Upright Rows 72w45 SETS: 1 16
    Calf Raises 223.25w135 SETS: 1 16
    Bent Rows+1 145.75w95 SETS: 1 16...
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    30
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    Going to failure (or beyond) gets you the highest...

    Going to failure (or beyond) gets you the highest amount of stimulus, however it also gets you the highest amount of fatigue. Stimulus seems to be roughly linear while fatigue seems to grow...
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    400
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    18,338

    Wednesday Oct 7 - Push Day A - (HB-RM@60%)...

    Wednesday Oct 7 - Push Day A - (HB-RM@60%)
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    Inc DB Press+1 55w30 SETS: 1 16
    Bench 144.25w95 SETS: 1 16
    Face Pulls 67 SETS: 3 16
    Rope...
  • Replies
    400
    Views
    18,338

    Tuesday Oct 6 - Pull Day A - (HB-RM@60%)...

    Tuesday Oct 6 - Pull Day A - (HB-RM@60%)
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    Chinups(lg Purple) BW SETS: 1 16
    Upright Rows 72w45 SETS: 1 16
    V Pulldowns+1 128.75w90 SETS: 1 16...
  • Replies
    400
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    18,338

    Monday Oct 5 - Push Day - (HB-DROPx10@60%)...

    Monday Oct 5 - Push Day - (HB-DROPx10@60%)
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    Inc DB Press+1 10x55w30 SETS: 10 10 10/5x50/5x45/5x40
    Paused Bench 10x114.25w95 SETS: 10...
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