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Your progression is pretty aggressive. I guess at this point keep riding that wave. Once you stall, decrease to 10 lbs / week. 10 lbs / week should get you 400-500lbs pretty easily as long as...

The best way to work on both simultaneously is by utilizing a strength template that is based on high(er) frequency, low(er) volume, and progressive overload by micro loading on a week to week basis ...

Just jump into it. Are you M/W/F?

It's normal for squats and deadlifts to vary between lifters. Some have stronger deadlifts, and vice versa.

-Do them at the end with bodyweight for reps
-Pull volume/intensity from your bench, add them in right after for 2-3 sets
-Do them on a second upper day

1 piece of equipment I've found that I can do a ton of exercises with : chains.

If you have a local hardware store open, head down and find good sized links. Cut about 6-7 feet worth for each...

Good idea, but some have already beat you to it. There are mobile apps available that do just that, and more. Such as structuring your workout routine based on how often you log, ect.

What it...

Do your drills as you normally would. I think this would be a good time to pull the endurance aspect a bit and focus on linear strength progression if you have access to such amenities.

For a solid intermediate to early advanced lifter with size in mind, I think the layout is good. Typically this would be PPL and UL with 2 off days but, if you can add in the extra arm and shoulder...

Yes you are correct. RIR decreases with each set. Typically when people are suggesting a certain amount of reps left in the tank, it's on the last set. So your second scenario is what is typically...

The most important factor here in locking in your routine : Does this routine excite you and have you looking forward to hitting the gym?

If you don't really care for one routine over another and...

Yes that's fine. If you're trying to improve all big 5, I'd do something like:

Workout 1

Squat
Bench
Row

Secondary optionals:
front/lateral/rear delt work

Which 5x5 are you doing?

Like mentioned, drop 10% or so and work back up.

More importantly - do you know what caused the injury? If it's a pre-existing condition or bad form, you should...

I'd be surprised if I could pick up a barbell at 500 cals haha

500kcal deficit from maintenance.

Out of all the lifts, deadlift is the one you need to be most careful with. Especially if you are pulling from the floor.

It would help if you posted your whole routine. But based off the given...

It is. Closer to 500 will promote satiety and retain more muscle.

He just means the 5x5 is a common set/rep combo that is used by many different programs. You can apply 5x5 to different training methods.

Stronglifts is a good program. Ideally, you want to pack...

Cardio is not necessary. But it does help/regulate your intake/expenditure.

Are you able to download fitness apps where you are? If so, I'd recommend downloading "My fitness pal." You can scan...

Monday 11/16/2020

Tomorrow we go into lockdown again. So I decided to work up to a single on squat and deadlift. Won't be able to get back under a barbell for 1-3 weeks depending.

Squat,...

Sunday 11/15/2020

Bench variation, OHP acc


Flat DB bench

75 x 8
75 x 8
75 x 8