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Why dont you rate his advice (serious question)?

C6W1

Agile 8
Jumps

■Standing Press (72)
5×85%_60 (12)
(5×8)_35
BB Row (5×8-15)_45

C6W1

Agile 8

■Front squat (122)
5×85%_102 (10)
(5×5)_77
Abs/back ext (3×10-20)
Sled push (10 min)_40

C6W1

■Incline Bench (96)
5×85%_80 (12)
Incline bench (5×8)_52
CS Row (5×8)_20
Facepull/Curl/Pushup (2×10-20)

Hand over hand sled pull (10 min)_20

C5W1


Agile 8

Press (72)
5×85%_60 (11)
5×5 (FSL)_47.5
CS Row (5×8-10)_47.5
Dips/Facepull (3×8-15)

Kilograms, metric system here in Australia

Yeah good. Seeing good results on the front squat using fsl.
Will stick to 531 FSL for maybe 10 cycles (at maintaince) just to see how different lifts...

C5W1

Agile 8

Front squat (126)
5×85%_105 (11)
(3×5)_80
RDL (3×8)_105
Facepull/Pressdown (4×15)_50
Farmers walk 3×40m_50

Hey mate
You doing 531 BBB leader with FSL anchor. How you finding it? Do you feel like the higher volume leader works well with the 5×5 anchor or its pretty much the same.

I ask because i just...

C4W3

Agile 8

■Press (82)
1×95%_77 (3)
5×5 (FSL)_60
Pulldown (5×10)
Rear fly/Curl/pushup (3×8-15)

C4W3

Agile 8

■Front squat (128)
1×95%_120 (8)
5×5 (FSL)_95
Chinup (5×3)
Back ext (3×8-15)_12.5
DB farmer's 3×50m_50

C4W2

Agile 8

■Bench (130)
1×95%_122 (2)
5×5 (FSL)_97.5
DB row (5×10)_25
Sled (5×40sec)_30

C4W2

Went to a mte's gym and bro'd out.
Deadlift
Worked upto my e1rm of 220. Pulled it with ease
Tried 240. Failed
Surpsrised i failed mid shin though and not of the ground

C4W2

Agile 8

■Press (82)
3×90%_72 (7)
5×5 (FSL)_55
Pulldown (5×9)_60
Pushup/Rear fly (3×15-20)
Sled (5×40sec)_50

Lose more weight whilst retaining as much muscle as possible>calory deficit+high protein+keep lifting

All one really needs

C4W2

Agil 8

■Front squat (128)
3×90%_115 (9)
5×5 (FSL)_87.5
RDL (3×9)_102.5
Sled push/pull (5×40sec)_40

C4W2

Agile 8
Jumps

■Bench (130)
3×90%_115 (7)
5×5 (FSL)_90
DB row (5×9)_25
Rear DB fly (4×12-15)_6

C4W1

■Deadlift (194)
5×85%_162.5 (10)
5×5 (FSL)_127.5
Seal Row (3×8)_60
Leg raises ×3
Sled push (5×40sec)_60

I suppose at your level thats normal. The best way to raise your bench is to add bodyweight.

C4W1

■Press (82)
5×85%_67.5 (8)
5×5 (FSL)_52.5
Pulldown (5×8)_60
Dips (1×13)
Incline DB (2×15)_22.5
Rear fly (5×15)_5
Sled push (5×25m)_55