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  • Poll: Around 12 including variations of my main lifts...

    Around 12 including variations of my main lifts (SBD). Because my program tells me to.
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    39,098

    This: Or run a peaking program for the 4...

    This:



    Or run a peaking program for the 4 weeks until the end of the year.



    Depth is fine on both, but not much higher.
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    Week 9 Day 2 DL 185 x 3 @ 8.5 137 x 5, 5,...

    Week 9 Day 2

    DL
    185 x 3 @ 8.5
    137 x 5, 5, 5, 5, 5, 5

    Bench 2 ct
    110 x 4 @ 9, 4, 4

    Squat
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    Might have been flaring my elbows which I don't...

    Might have been flaring my elbows which I don't usually do consciously, but otherwise the set felt fine. Just might be this cycle is a wash on bench.

    High pin press could be an option if you get...
  • ^ Fierce 5 AllPro Viking's Candito Linear...

    ^
    Fierce 5
    AllPro
    Viking's
    Candito Linear
    Stronglifts
    Starting Strength

    All good programs. Core work is always good to do, but no need to overdo it. Turkish get ups are cool, good for...
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    V - Pullups or chinups, ideally weighted H -...

    V - Pullups or chinups, ideally weighted
    H - Barbell row
    UB - Reverse flyes, I guess
  • Just keep lifting on a good program and you'll...

    Just keep lifting on a good program and you'll find out soon enough. Beginner, intermediate, advanced are based on rate of progression more than physique. You'll progress quickly since you just...
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    Cool thanks. I've got about half a day to pull...

    Cool thanks. I've got about half a day to pull the trigger on the 20 USD/600 THB.

    What would you say you learned from it which you can apply to your training long-term?
    ...
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    + 10,052 = 2,363,601 Includes today's 6,057...

    + 10,052 = 2,363,601

    Includes today's 6,057 and 3,995 from 6 weeks ago which I never logged here.
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    46,696

    Week 9 Day 1 Squat 170 x 3 @ 8.5 125 x 5,...

    Week 9 Day 1

    Squat
    170 x 3 @ 8.5
    125 x 5, 5, 5, 5, 5, 5

    Bench
    125 x 3 @ 10
    90 x 5, 5, 5, 5, 5, 5, 5
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    39,098

    Can you use the program repeatedly, or is it a...

    Can you use the program repeatedly, or is it a one-time service? I guess you have the PDF forever but not the adaptive feature.

    Do you remember the choice of exercises? For 2021, I'd like to...
  • It looks fine. I'd do overhead tricep extensions...

    It looks fine. I'd do overhead tricep extensions instead of pushdowns, 3x6-8 reps for squats, and possibly alternate RDL 3x10 and DL 3x6 on B days.
  • That's my idea too. OP, what's your current...

    That's my idea too. OP, what's your current weight, what's your goal weight, what's your tdee and what's your daily caloric intake?
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    Hmm, hard to suggest how you should spend your...

    Hmm, hard to suggest how you should spend your money. They all look legit, I just wonder how necessary it is to buy a program. Will you also get coaching and/or individual feedback? I guess no,...
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    46,696

    Week 8 Day 4 Pause DL 175 x 2 @ 8 177 x 2 @...

    Week 8 Day 4

    Pause DL
    175 x 2 @ 8
    177 x 2 @ 8.5
    177 x 2 @ 9
    177 x 2 @ 9.5

    Bench T&G
    115 x 5 @ 8.5
  • Kettlebells are a really good workout, not...

    Kettlebells are a really good workout, not expensive and easy to store. They're nothing like lifting heavy weights but they do have a high pay off. Maybe also consider a pull up bar (mounted, not a...
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    46,696

    Week 8 Day 3 Pause squat 155 x 2 @ 9 155 x...

    Week 8 Day 3

    Pause squat
    155 x 2 @ 9
    155 x 2 @ 9.5
    150 x 2 @ 9
    150 x 2 @ 9.5

    Bench
    90 x 5, 5, 5, 5, 5, 5
  • You can still do it but don't expect big gains or...

    You can still do it but don't expect big gains or long term growth. What's your whole programming?

    Frequency and technique are very important for bench.
  • Those pulls look really good Camaro. Not rushed...

    Those pulls look really good Camaro. Not rushed at all to my eye.
  • All good suggestions, thanks guys. Think I'll do...

    All good suggestions, thanks guys. Think I'll do Low Pin + Larsen on Day 3, and CGT&G on day 4, with some front delt isolation if I can fit it in.

    Edit: on spread
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