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Add one accessory. Remove the chest flies, incline DB is fine. Remove the pullup machine, some type of row is fine.

Realistically I would just reset and have another run at F5, and milk as much...

Tell me you are not tracking your intake without telling me you are not tracking your intake.

I'm a fan of wave load principles. For myself I like a blend of double progression and conjugate / AR.

I'll pick an exercise (primary) and run it for 2-3 weeks. Week 1 has volume/intensity...

RPE / RIR becomes skewed when you start dealing with higher reps. RPE 9 on a set of 15 is much more tentative than RPE 9 on a set of 5 (also depending on which rep range you primarily train within)....

What intensity are you training with on the heavy day, and what does your progression look like?

Neat.

While ethnicity / cultural values can influence certain groups of people, at the end of the day you are just working with a different type of clientele.

As a business owner, it's imperative that...

For everyone else - the link is safe (google doc)

In the sheet you put 250 as your 1RM in. Even assuming 265 (in your OP) is your 1RM, this is what the first workout on week 1 looks like:

1x10...

Depends on what you are trying to accomplish. But this is a good starting point:

https://forum.bodybuilding.com/showthread.php?t=159678631

Glad to see you are making progress, and enjoying it!

Like he said, I'd just do the ab work as prescribed. At least for the time being.

Always interesting to hear the perspective of someone who's been in the iron game for decades. Thank you for sharing.

I do agree for bodybuilding specifics, structured programming may not be as...

Agree. Especially when adaptions are through the roof. Their "perception" of intensity can be easily skewed.

Not necessarily. Broadly speaking, 2-3 sets could be a sweet point but the trainee level, workout volume, recovery potential and stimulus desired will vary that.

A higher volume sarcoplasmic...

The best full body routine is one that revolves around compound, multi-joint movements with a few isolations to compliment them.

Low physiological frequency, with each body part hit 2-3x a week in...

Big indicators would be lack of progression, and not recovering adequately from previous workouts (assuming diet and sleep are there).

Each exercise should have a purpose.

No problem with resetting just 1 exercise if it begins to get too heavy.

Keep up the great work!

Incredible progress! Much respect for not giving up.

There's several factors that go into deciding when to move on from a 3x a week full body, linear based program. Based on your OP, I don't see...

Cool sheet, I like how the ratio's scale with bodyweight. It's pretty spot on if you compare this to Wilks.



Yeah lol I think the data is publicly pooled. I'm "elite" in some of the lifts but...

6x a week in PPLx2 fashion is a good amount of volume. I wouldn't recommend it unless if you are on the higher intermediate end.

What does a typical working set look like for you? Such as sets,...

That's not insane volume but,

If you are deadlifting on at least one of the lower days, you shouldn't need a lot of upper back work on the upper days. I like doing pullups/lats on one day, and...