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    107,736

    Idiotically decided to superset my OHP with...

    Idiotically decided to superset my OHP with lateral raises to save time this morning. My shoulders were so fatigued from the raises that my OHP strength suffered massively.

    5 x 37.5kg
    5 x 37.5kg...
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    465
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    107,736

    Using DUP this phase of my program, starting with...

    Using DUP this phase of my program, starting with a deload:

    MONDAY
    5 x 35kg
    8 x 35kg (AMRAP)

    SATURDAY
    9 x 32.5kg (2 RIR)
    9 x 32.5kg (AMRAP)
  • I wouldn't worry about measuring body fat...

    I wouldn't worry about measuring body fat percentage - there's no really accurate way to do it. At your height and weight you are obese, so unless you're super muscular there's no way you're 30% body...
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    1,107

    Pretty sure for an overweight individual it's...

    Pretty sure for an overweight individual it's fine to go with 0.4g per lb of lean/goal weight. If OP were to use that figure with his whole body weight he would need to increase from 40-50g to 78g...
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    4
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    1,236

    1lb per week of weight gain is too fast and will...

    1lb per week of weight gain is too fast and will result in unnecessary fat gain. Absolute.best case scenario is you gain half fat, half muscle. Assuming your 22% figure is correct, by 195lb you will...
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    465
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    107,736

    7 x 35kg 7 x 35kg 7 x 35kg 7 x 35kg 7 x 35kg...

    7 x 35kg
    7 x 35kg
    7 x 35kg
    7 x 35kg
    7 x 35kg + 5 x 35kg (AMRAP then push press)

    40 x 35kg = 1400kg (3087lb)

    3087 + 1,725,039 = 1,728,126
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    47
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    5,921

    Generally you want to bulk for as long as...

    Generally you want to bulk for as long as possible without getting to an unhealthy body fat percentage (no need to measure it, just the mirror test will.do). Aiming to gain about 1kg per month should...
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    47
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    5,921

    Put simply, if you want the number on the scale...

    Put simply, if you want the number on the scale to go up, you need to eat more. Try adding 200 calories daily and check after 2 weeks. If it hasn't changed, add another 200 calories.

    Expect...
  • Replies
    204
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    10,418

    Fierce 5 recommends deloading by taking a single...

    Fierce 5 recommends deloading by taking a single session off every 6-8 weeks when necessary. I only ever did when injured or sick.
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    204
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    10,418

    In the case of my injury the problem was loading...

    In the case of my injury the problem was loading and undoubtedly technique too.

    I think having long femurs makes all squat variants harder.
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    204
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    10,418

    I had to take an entire week off lifting in early...

    I had to take an entire week off lifting in early June due to a bad chest infection (not Covid!). Coming back I still wasn't 100% so I did the next week with deload volume and reduced all loads by...
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    2,361

    Yep, by not working out your lower body, you're...

    Yep, by not working out your lower body, you're increasing the amount of fat gain when you are in a surplus. The quads and glutes are by far the biggest muscles in the body with the greatest...
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    204
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    10,418

    Only OP can answer this, but for me that...

    Only OP can answer this, but for me that certainly isn't/wasn't the case. More like trying too hard and sacrificing form to keep adding weight to the bar. I don't do that anymore, and have found I...
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    204
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    10,418

    Ah yep. We both have heaps of room for...

    Ah yep. We both have heaps of room for improvement in our squat. From what I understand, having the long femur/short torso combo means we have to lean further forward to stay balanced squatting and...
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    204
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    10,418

    I've often figured I'm in this group and would...

    I've often figured I'm in this group and would benefit from doing leg presses, but I work out in my home gym and have no intention of splashing out for a leg press machine. At the moment my leg work...
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    Well spotted, I just checked and you're right.

    Well spotted, I just checked and you're right.
  • Replies
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    10,418

    Some people just aren't that strong and don't...

    Some people just aren't that strong and don't have great genetics for strength - myself included. I've been lifting consistently for 18 months and my lifts are in my sig - some better than OP's,...
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    465
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    107,736

    I've switched to doing a strict/military press,...

    I've switched to doing a strict/military press, hence my weights are reduced. Last set is an AMRAP, followed by push press until I'm at RPE10.

    7 x 35kg
    7 x 35kg
    7 x 35kg
    7 x 35kg + 5 x 35kg
    ...
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    967

    Go with option A and yes, it is fast progression!...

    Go with option A and yes, it is fast progression! Worth noting that the program creator recommends halving the progression once you stall on the squat, bench or RDL, i.e. add reps one week and weight...
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    I agree, probably over 30% based on that pic.

    I agree, probably over 30% based on that pic.
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