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Upper Power Day - Sat 16th June
Barbell Bench Press - 80kg 3, 3, 3, 2
Incline Dumbbell Bench Press - 26kg 8, 7, 6, 6
Bent Over Row - 70kg 5, 5, 5, 5
Lat Pull Down - 67kg 9, 9, 8
Overhead...

Hypertrophy Days of the New Programme



Upper Power Day - Tues 12th June
Incline Barbell Bench Press - 50kg 12, 10, 8, 8
Flat Bench Dumbell Fly - 14kg 12, 12, 12, 12
Seated Cable Row - ...

Another update. I need to do a weigh in and fat measurement soon. I've moved on from fierce 5 now, and going to try this program:

Here's where I ended up on Fierce 5 over the past 6 months
Squat...

Weds 15th May
Squat (3x5): 100kg 5, 105 3, 105 2, 100, 3
Bench (3x5): 80kg - 5, 4, 4
Pendlay row (3x8): 80kg - 7, 8, 8
Tricep pushdowns (3x10): 39.25kg per arm, 10, 10, 10

Update again. I've had a few days off just to have a mental break. Back on tonight with Squat/Bench/Pendlay Rows.

Thurs 10th May
Squat (3x5): 100kg - 5, 5, 5
Bench (3x5): 80kg - 5, 4, 4
Pendlay...

4th May 2018
Squat (3x5): 110kg for 1, 105kg for 3, then 2. My back was still hurting (the muscles, not injury) from my deadlifts breakthrough the day before, so i couldnt go as hard as i wanted to....

Another update:

30th April 2018
Squat (3x5): 105kg - 4, 3, 3
Bench (3x5): 80kg - 4, 3, 3
Pendlay row (3x8): 75kg - 8, 8, 8
Tricep pushdowns (3x10): 39.25kg per arm, 10, 8, 8

2nd May 2018...

Another update:

14th April 2018
Front squat (3x5): 72.5kg - 4, 4, 4
Overhead press (3x5): 50kg - 5, 5, 4
Deadlifts (3x8): 115kg - 8, 8, 7
Lat Pulldown (3x8): 67kg 3 x 8
Barbell Bicep Curl...

I'm currently eating around 2,500kCals per day, of which 240g carbs, 200g protein, the rest fat. Do you suggest upping that perhaps, even if i just did the increase more so on training days vs...

Still training here. Quick update of where i'm at. Still trying to get back to where i was pre-starting GST.

9th March 2018[/b]
front squat (3x5): 62.5kg - 3 x 5 here
overhead press (3x5):...

25th Feb 2018
Front Squat (3x5): 55kg - 3 x 5 here
Overhead Press (3x5): 45kg - 3 x 5
Deadlifts (3x8): 105kg - 2 x 8, 1 x 7
Lat Pulldown (3x8): 62kg 3 x 8
Barbell Bicep Curl (3x10):1st set 30kg...

Hi all - i've still been training but haven't been updating here as the GST programme I was on was a little too hectic and I found it a little too hard to track. I will revisit it, but for now, I...

And another couple of workout days to add!

Tues 2nd Feb 2018 - Press Day
Bench Press 1RM Assumption - 90KG (I will revise it once I have done this 1st Macro Cycle)
Bench Press (78% IRM) 70Kg: 1...

A few more workout days to add!

Weds 31st Jan 2018 - Squat Day
Back Squat 1RM Assumption - 100KG
Back Squat (70% 1RM) - 70KG: 1 x 8, 1 x 8, 1 x 11 (AMARP)
Supplementary 1 - Front Squat 30KG (3...

Thanks again. I’m going to purchase a copy as I’d like o make sure I’m constructing my days properly and getting the most out of my on days with your help!

Thanks for the response Ryan. How should i know whether to add additional supplementary exercises to my other days too? I only ask as I thought the one compound + two supplementary exercises would do...

Started this programme on Monday (with a press day!):

Bench Press 1RM Assumption - 90KG (I will revise it once I have done this 1st Macro Cycle)
Bench Press (70% IRM) 62.5Kg: 1 x 8, 1 x 8, 1 x 10...

Hi All,

I didn't post my last two workouts from 23rd and 25th Jan but they were moderately good sessions. As of Monday 29th Jan i've decided to run with the Growth Stimulus Training programme to...

Thanks for the response Ryan. Could you confirm what progression should look like on the supplementary exercises? I am guess that each Macro cycle you could be looking to be doing higher weights for...

18th Jan 2018
Front Squat (3x5): 62.5kg - 3 x 5 here
Overhead Press (3x5): 50kg - Completely lost it. 1 x 4, 2 x 3
Deadlifts (3x8): 115kg - 1 x 7, 2 x 6
Lat Pulldown (3x8): 77kg I did 4 reps at...