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    Week 9 Day 3 Pause DL 175 x 3 @ 8 165 x 5 @...

    Week 9 Day 3

    Pause DL
    175 x 3 @ 8
    165 x 5 @ 9
    160 x 5 @ 8
    160 x 5 @ 9

    Stopped there. Really tired.
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    4
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    Tempo Pause, different lengths Feet up One arm...

    Tempo
    Pause, different lengths
    Feet up
    One arm

    Adjustable DBs or fixed weight? If adjustable, load one side as heavy as you can and do 1 arm.
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    651
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    46,848

    Week 9 Day 3 Pin squat 150 x 3 @ 9 140 x 3 ...

    Week 9 Day 3

    Pin squat
    150 x 3 @ 9
    140 x 3
    140 x 5

    Low pin bench
    120 x 3 @ 9.5
    120 x 3 @ 10
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    350
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    40,199

    That happened with me too. Hated squats until I...

    That happened with me too. Hated squats until I got good at them, then they instantly became my favorite.

    I set these goals a couple weeks back, all but bench still hold. 140+ bench is not gonna...
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    Candito Linear, strength/hypertrophy is one...

    Candito Linear, strength/hypertrophy is one option.
  • 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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    40,199

    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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    651
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    46,848

    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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    350
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    40,199

    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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    1,260

    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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    40,199

    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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    46,848

    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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    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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    651
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    46,848

    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
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