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    Since 2012

    Since 2012
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    6'2" and 230lb. Bf% no idea but i can see abs in...

    6'2" and 230lb. Bf% no idea but i can see abs in the morning haha
  • Hahah россиянам плевать на репутацию

    Hahah россиянам плевать на репутацию
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    8,073

    This week Bench (5×2)_120 easy Pendlay row...

    This week

    Bench (5×2)_120 easy
    Pendlay row (3×6)_110 PR!
    Incline DB (3×8)_35
    Ass.Chinup (3x10)_45
    Rear delt/Curl (3×8-15)

    Squat (3×8-12)_135 very hard, only 8 on last set
    RDL (3×6)_137.5...
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    He sounds like an idiot

    He sounds like an idiot
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    95
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    8,073

    C2W4 Upper A Bench 1×4)_135 Pendlay row...

    C2W4

    Upper A
    Bench 1×4)_135
    Pendlay row (3×6)_105
    DB Incline (3x10)_32.5
    Ass.Chinup (3x8)_45
    Curl/Reverse fly (3×10*/12)_30/45

    No progress on bench
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    Impressive ratios

    Impressive ratios
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    Secret life of Walter Mitty is a dangerous movie

    Secret life of Walter Mitty is a dangerous movie
  • Replies
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    C2W3 Lower B Deadlift 3×4)_170 Front squat...

    C2W3

    Lower B
    Deadlift 3×4)_170
    Front squat (3×6)_97.5
    Back extensions (3×11)_35*
    Hanging leg raises (4 sets)

    DL speed good. Lumber rounding so lowered the hips...too far, hips shot up...
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    There is also a lot of crap on the internet, one...

    There is also a lot of crap on the internet, one needs to be careful
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    Download a calory counting app. Count your...

    Download a calory counting app. Count your calories for a week. Average out yoir daily consumption. Then start decresing the target calories by something like 200 cal a week till you start losing...
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    8,073

    C2W3 Upper B OHP 3×4)_82.5...

    C2W3

    Upper B
    OHP 3×4)_82.5
    Chinups (3x6)_118**
    CGBP (3×9)_80
    DB Rows (3x10)_32.5
    Sitted facepull/Tris (3x10/8)_80

    Excellent press speed, maybe the wider stance helped or going back to...
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    8,073

    C2W3 Lower A Squat HB (3×4)_165 RDL...

    C2W3

    Lower A
    Squat HB (3×4)_165
    RDL (3×6)_132.5
    High leg press (3×13)_85
    Hanging leg raises (4 sets)

    Squat speed wasnt spot on, could see myself slowing down during the lockout.
    RDL speed...
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    95
    Views
    8,073

    C2W3 Upper A Bench (3×4)_127 Pendlay row...

    C2W3

    Upper A
    Bench (3×4)_127
    Pendlay row (3×6)_105
    DB Incline (3x9)_32.5
    Pulldown (3x9)_90
    Curl/Reverse fly (3×9/11)_30/45
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    Yep, bench 3×5 + OHP 3×8-10 on Upper A and the...

    Yep, bench 3×5 + OHP 3×8-10 on Upper A and the opposite on upper B. Kind of like 531 BBB. You can do any hip hinge after squat but 3 straight heavy sets is pretty tough so back ext are just a tad...
  • Youve been around the block, could try making...

    Youve been around the block, could try making your own.
    Pick a split (u/l,FB,lpp), insert excercises you like. Add progression (linear, periodization, undulated, block, etc)
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    8,073

    C2W2 Lower B Deadlift (3×5)_160 Front squat...

    C2W2

    Lower B
    Deadlift (3×5)_160
    Front squat (3×6)_95
    Back extensions (3×10)_35
    Hanging leg raises (3-5 sets)

    Great speed and DL and FS.
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    95
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    8,073

    C2W2 Upper B OHP (4×5)_77.5...

    C2W2

    Upper B
    OHP (4×5)_77.5
    Chinups (3x6)_117.5*
    CGBP (3×8)_80
    DB Rows (3x9)_32.5
    Facepull/Tris (3x10/8)_80/110
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    95
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    8,073

    https://mennohenselmans.com/the-myth-of-1glb-optim...

    https://mennohenselmans.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/

    on protein intake, bit old but interesting.
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    95
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    C2W2 Lower A Squats (3x5)_155 RDL (3×6)_130...

    C2W2

    Lower A
    Squats (3x5)_155
    RDL (3×6)_130
    Leg high press (3×12)_85
    Toes to bar raises (3-5 sets)

    RDL were to full depth, down slow, up quick. Happy with them
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