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  • Top down periodisation isn't required for...

    Top down periodisation isn't required for anything...
    But can be useful to organise your setup if you like things that way.

    Just be mindful that most setups are just flavour and a great way to...
  • Nice to hear someone but me call...

    Nice to hear someone but me call training/coaching an art as well as a science!

    Most people only have n=1 or very small pools of experience to draw from and can't see past "it worked for me" and...
  • Id actually rate defecit stiff legs as equal to...

    Id actually rate defecit stiff legs as equal to or greater than the 'rdl' or good morning for pure pc development!

    https://www.instagram.com/p/CALDCTOhyAI/?utm_medium=copy_link

    Although I do...
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    Didn't say they can't work.

    Didn't say they can't work.
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    I put them on Lower or full body days... I...

    I put them on Lower or full body days...

    I don't program, use or recommend 1x frequency body part splits unless your jooced.. Even then Imo its still suboptimal for many who aren't super advanced.
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    "I haven't tracked my food in a while" That's...

    "I haven't tracked my food in a while"
    That's step one to fix for sure.

    Get that squared away.
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    That^^ Eating "very clean" which is just bs to...

    That^^
    Eating "very clean" which is just bs to begin with as there is no n such thing clean food.

    .. almost certainly means no fats.
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    Different strength and tension curves. Basically...

    Different strength and tension curves.
    Basically a different 'difficulty' through various parts of the rom that changes emphasis.

    Front raises are great for the upper back when you work the...
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    https://www.powerliftingtowin.com/autoregulation/...

    https://www.powerliftingtowin.com/autoregulation/

    MUh3woF42PQ

    Won't find a better source than izzys older stuff.
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    This. Y raises with a cable for long rom and...

    This.

    Y raises with a cable for long rom and tension throughout
    Y raises with bands, much tighter focused contraction
    Y raises with small dumbells

    Optional... Prone on a an incline bench...
  • Doesn't even need to be an untrained eye. A...

    Doesn't even need to be an untrained eye.

    A guy at 20% bf will absolutely size mog a guy at 12% bodyfat with similar amounts of muscle in clothes.

    It Won't even be close.
  • 1800-2000k is what my 5'5" tall gf is cutting...

    1800-2000k is what my 5'5" tall gf is cutting on..
    Got a booty but ain't fat.

    I'm Cutting on 3200..6' admittedly Im not lean..
  • I love jonnys stuff. 👌 I've got 100s of...

    I love jonnys stuff. 👌
    I've got 100s of programs and templates.
    DM me with anything you want to look at
  • Smolov is ****e.. Its not a good idea for...

    Smolov is ****e..
    Its not a good idea for basically anyone.

    Its barely passable for people with picture perfect squat tech, terrible for anyone strong as the fatigue is insane. Never seen...
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    Think of it this way... If they make their...

    Think of it this way...

    If they make their living ftom their body on social ect
    And they can make more or easier money on a bit of dat der.

    Assume everyone is on. Even for an actual naturally...
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    I certainly do a lot more stuff now... Work has...

    I certainly do a lot more stuff now... Work has sick new machines. So I just jump on whatever a feel like for a few sets now
    but pendlays & 'facepulls' absolutely blew my back up,

    Pendlays, I...
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    Backs are easy to grow......

    Backs are easy to grow...
    https://www.instagram.com/p/CTYHCujIeXZ/?utm_medium=copy_link

    95% built with deads, pendlays and Facepulls.
    And I have Almost zero ****s to give about size or...
  • Just did an arm session for a disgusting pump...

    Just did an arm session for a disgusting pump after doing paused deads... Couldnt touch my face.. Measured in at 19" and rock solid.

    Worked up to a 220kg 1ct low pause (1") deadlift.
    Certainly...
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    Form video?

    Form video?
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    As you said fave... That gives a lot of leeway...

    As you said fave...
    That gives a lot of leeway and personal preference..

    Mine would be :
    Defecit snatch grip stiff leg dead lifts.. With or without a pause off the floor.

    Full trap rom not...
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