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As I recall, your BW is pretty high. Running for an hour at that bodyweight is pretty impressive. kudos. Did you have much athletic experience?

Did you stil do cardio betwean 14-23?

I heard some people say that cardio is one of those things that is quickly developed and quickly lost, unlike strength/muslce gains. Was wondering what your...

Maybe you posted this somewhere already.

How much cardio have you done over the past decade? sports/cardio machine/frequency?

Just curious.

Is that 5s Pro with alternative lifts you're doing?

See journal for response

My experience may or may not help. I have had back issues since I was 19 years old (got injured on tour in Afghanistan) and none of the traditional therapies worked. What did work was squats and...

In gym dude's defence, a 3pp squat is rare in a commercial gym. In ten years of gyming I've only seen less than five guys do it. Two were riding the bicycle.

At 5'9 and 250lb you could easily cut 20-30lb, and then add bodyweight back up. This might be enough to drive the bench up.

I meant rest betwean the sets, not betwean workouts.

These 2 points,...

3x5 @ 285 is pretty heavy

If you up the weight the next week and get the first 2 sets but not the 3rd you probably arent resting long enough

You can also try ramping those 3 sets (the creator...

Hey mate, which template you looking at?

The stickies at the top of this workout forum is a good place to start.







All hail F5

Conventional deadlift isnt (although its a good exercise) but you need a hip hinge, like RDL, GM, backext, etc.



Not everyone is a bodybuilder, but if you want to make gains in the gym you need...

As someone who is a bit on the heavy side I'll jump in here too. Im 6'2 and 106kg (230lbs?) and whilst I do not care for abs, I never bulk past the 37 inch waistline, for health reasons. For some on...

There goes my right shoulder. I think grinding out 5 rep at 0-1 RIR for several weeks takes its toll on my old shoulder injury. Linear progression ain't going to work, will be switching back to 531...

I dont think lifting weights really burns any meaningful calories. Running might burn ~10 times the calories compared to sitting, so ~80 vs 800 calories per hour, but lifting weights aint cardio. If...

Good luck mate

Do what the guy above said^^



However, if you're absolutely stuck to this kind of training, check out https://forum.bodybuilding.com/showthread.php?t=116864811&page=1 for ideas on structuring...

Deadlift 3x20?

Did you hear that OP (maybe you didnt because you're an AI)? get more weight

Also, if youre interested in weightlifting for health after 40 check out the articles/forums on Strong First, Barbell...

I dont think an elite powerlifter would be healthy.

Health and muscle mass do correlate though (to a point), and if the best way to build muslce is with proper training then training is healthy....