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  • Thread: Dear diary

    by Filmbuff81
    Replies
    251
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    12,083

    M2w5 - 0-1 rir - pull 2 vertical focus

    Pull Up
    Set 1: 8 reps [Warm-up]
    Set 2: 4 reps [Warm-up]
    Set 3: 1 rep [Warm-up]
    Set 4: 1 rep [Warm-up]
    Set 5: 8 reps @ 10
    Set 6: 7 reps @ 10
    Set 7: 6 reps @ 10

    Notes: Set 1 - 100lbs...
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    Great work. My forearms burn just thinking...

    Great work.

    My forearms burn just thinking about Kroc rows.
  • Do hammer curls 1 day and then a Preacher curl or...

    Do hammer curls 1 day and then a Preacher curl or incline dB curl or even just ez bar curls for a supinated version.

    Biceps are small and can recover quickly and take a lot of work.
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    Use a DB or KB.

    Use a DB or KB.
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    You already have a Bulgarian squat so adding a...

    You already have a Bulgarian squat so adding a pistol squat is kinda pointless anyway.

    Looks like you have more than enough volume, just keep an eye on how you recover and see how a few mesocycles...
  • Use a calorie calculator to find a theoretical...

    Use a calorie calculator to find a theoretical deficit.

    Eat 1lb of protein per BW.

    Eat at least 20% of your calories in fat

    Make the remainder carbs or throw a extra 10% or so to fat if you...
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    I’ll respond more in depth later but of course...

    I’ll respond more in depth later but of course you need less sets if you’re taking everything to failure.

    You’re essentially describing HIT training.

    If I did my current level of volume and...
  • Thread: Dear diary

    by Filmbuff81
    Replies
    251
    Views
    12,083

    M2w5 - rir 0-1 - legs 1 quad focus

    Hack Squat
    Set 1: 90 lb × 15 [Warm-up]
    Set 2: 180 lb × 10 [Warm-up]
    Set 3: 270 lb × 3 [Warm-up]
    Set 4: 360 lb × 1 [Warm-up]
    Set 5: 410 lb × 1 [Warm-up]
    Set 6: 450 lb × 1 [Warm-up]
    Set 7: 450...
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    Split is more about managing fatigue from an...

    Split is more about managing fatigue from an increase in volume.

    If you can adhere better to 3 days then stick to 3 days.

    Greyskull isn’t an intermediate program.

    There’s lots of 3 day 5/3/1...
  • For hypertrophy it is definitely not a necessity;...

    For hypertrophy it is definitely not a necessity; however, I do see practical benefits to it so I utilize it in my own training and find that it helps with recovery and long term sustainability.
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    What you’ve basically started doing with the...

    What you’ve basically started doing with the 3x8,3x7,3x6 repeat is literally wave loaded linear Periodization.

    It’s a simple effective form of intermediate progression.

    Give it a go for 12...
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    9 sets is more appropriate than your 6 sets. ...

    9 sets is more appropriate than your 6 sets.

    If he was only benching once a week sure 6.

    But just about every study shows 10 is the lowest you want to be to induce hypertrophy.

    You’re an...
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    I think a form video of your bench press would...

    I think a form video of your bench press would also help.

    You could have **** form causing issues too.
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    And he could swap to 95 for 3-4 x 8-12 maybe. ...

    And he could swap to 95 for 3-4 x 8-12 maybe.

    I guess my point is hammering 5 reps over and over just may not be doing anything for him, so if he focuses on building muscle with higher volume and...
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    True I was mainly thinking of something that...

    True I was mainly thinking of something that would let him focus in on his chest and not worry about failing the lift.

    But yeah lots of options in general.
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    Are you working out in a gym or at home? If it’s...

    Are you working out in a gym or at home? If it’s a gym, why don’t you try a different pressing movement that will yield better mmc.

    Machine, plate loaded(hammer strength machine) dumbbells.
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    So you’re missing my point completely. Who...

    So you’re missing my point completely.

    Who gives a fuk about linear gains on weight progression?

    That DOES NOT equal muscle gain. That’s a lot of neural gains.

    He can still make “newb”...
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    I started working online with Sam Okunola about...

    I started working online with Sam Okunola about 11 weeks ago and it’s been great.

    He’s a Renaissance Periodization prep coach and does his own clients too.

    Online is definitely viable, but if...
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    I think if OP can be honest with himself and a...

    I think if OP can be honest with himself and a coach then this is a good idea.
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    You’re making a statement that just isn’t true. ...

    You’re making a statement that just isn’t true.

    Some people just flat out stall.

    He needs more muscle and just banging his head into a wall on an LP is pointless.

    Not everyone can keep...
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