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    1. For lower body lifts, you add 5lb per dumbbell...

    1. For lower body lifts, you add 5lb per dumbbell per week.

    2. For upper body lifts you can add 2.5lb per dumbbell per week, OR 5lb every other week. You could add a rep on the weeks you don't add...
  • I'm currently around 16% at 173lb and 6'1", my...

    I'm currently around 16% at 173lb and 6'1", my maintenance is around 2800 calories as I have an active job and usually take about 11k steps on weekdays. Maintaining this is pretty easy for me and I...
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    Curious how long you rest between sets for chin...

    Curious how long you rest between sets for chin ups? I went for a max attempt at bodyweight a couple of months ago and got 14, 9 and 7 reps, with 2.5 mins of rest between sets. I'd need to leave a...
  • I know the feeling, I think part of the reason I...

    I know the feeling, I think part of the reason I got sick again is because my immune system was a down from a lack of quality sleep. My 3yo daughter got up 8 times the night before last!
  • Mesocycle 3 - Week 1 - Day 3

    Sleep: ~ 8.5 hours

    Sick again! I was supposed to do this workout yesterday, but got a bad night's sleep and woke up sick so I decided to postpone it. Feeling better today, tested negative to Covid...
  • If you get that OHP it will be heavier than...

    If you get that OHP it will be heavier than anything I've squatted to date! My heaviest to date is 176lb for a triple.
  • Thanks. My assistance exercises for the bench...

    Thanks. My assistance exercises for the bench (Tuesday) are Push Ups (Thursday, 3 x AMRAP sets) and Dumbbell Bench (Friday, 3 x sets of 10-15). Recovery is always good - if anything I feel I could...
  • Bench day again. After failing to add a rep in...

    Bench day again. After failing to add a rep in the last mesocycle (with 5 x 65kg, while bulking but I also hurt my back and got sick), I've decided to switch to a higher (8-10) rep range (I was doing...
  • Mesocycle 3 - Week 1 - Day 2

    Sleep: ~ 6 hours

    Time taken: 55 minutes

    Stretching

    BENCH PRESS
    10 x 30kg
    5 x 40kg
    3 x 50kg
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    I'm similar - I had prominent bicep veins when I...

    I'm similar - I had prominent bicep veins when I was over 20%. Based on the pic I'd guess around 17%, pretty similar to where I'm at now, but I'm a touch shorter and smaller (6'1" and 173lb).
  • Mesocycle 3 - Week 1 - Day 1

    Weekly average weight: 78.0kg (172lb)
    Nutrition: variable due to illness
    Sleep: ~ 7 hours

    Might be able to stop the physio soon as my hamstring is much better. My average weight dropped by 800g...
  • One more workout to go this week, then I'll be...

    One more workout to go this week, then I'll be starting a new mesocycle. I had to reduce the length of this meso due to the back soreness which is now better. Then I got sick, so it was a good thing...
  • Mesocycle 2 - Deload Week - Day 3

    Sleep: ~ 6 hours

    Skipped my usual pre-workout meal and caffeine (coffee) to get an extra half hour's sleep. Today is my first day back at work after 2 days off with a cold.

    Time taken: 40...
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    Yes, the 15% reset protocol is for individual...

    Yes, the 15% reset protocol is for individual failed lifts, not across the board.

    Lat Pull Downs are for 3 sets of 8. To slow the progressions, if you achieve that with 145lb, the next week you...
  • Mesocycle 2 - Deload Week - Day 2

    Sleep: Who the hell knows?

    Home sick from work today. RAT test yesterday afternoon was negative but felt lousy this morning so I went for a PCR and am still waiting for the result. I was in bed...
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    This was going to be my comment. Follow the...

    This was going to be my comment. Follow the program as-written - when you fail to get the reps with good form for two sessions in a row, reduce the weight by 15% and work your way back up. You should...
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    I would assume your watch is NOT accurate....

    I would assume your watch is NOT accurate. Tracking calories burned through activity probably isn't worthwhile because it's almost impossible to do it accurately. Best practice IMO is to estimate...
  • Mesocycle 2 - Deload Week - Day 1

    Weekly average weight: 78.9kg (174lb)
    Nutrition: maintenance
    Sleep: ~ 7 hours

    Time taken: 34 minutes

    Stretching and physio

    HIGH BAR SQUAT
    10 x 20kg
  • Mesocycle 2 - Week 3 - Day 4 (recovery session)

    Sleep: ~ 7.5 hours

    My lower back still isn't in great shape, so I've decided to start my deload a week early. Back to maintenance calories for the week.

    Time taken: 37 minutes

    Stretching and...
  • 38th birthday today. I was going to do my Day 4...

    38th birthday today. I was going to do my Day 4 workout, but my lower back is way too sore - it looks like I should have gone a little easier on the deadlifts. Went for a walk and did some stretching...
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