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    593

    If those are the changes you want maybe look up...

    If those are the changes you want maybe look up canditos strength/control template.
  • Replies
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    4,664

    Hey mate I was in a very similar situation as...

    Hey mate
    I was in a very similar situation as you 10 years ago.
    Same weight, height and bf%. Also about to deploy to Afghanistan for 9 months.

    I spent the whole 9 months bulking and had no...
  • Ohh I'm with ya

    Ohh I'm with ya
  • Sometimes you just have bad days. Don't...

    Sometimes you just have bad days. Don't stress...yet

    And as Gordyn said, cutting or building?
  • I have no problem with the assisteded pull up...

    I have no problem with the assisteded pull up machine. I went with Pulldown instead because once you go light on that machine the eccentric part of the movement becomes too controlled/slow. But if...
  • Sorry, Press is overhead press CS is chest...

    Sorry,
    Press is overhead press
    CS is chest supported row on incline bench with db

    I've done 2 of these workouts already and Split squat (rear foot elevated) and lunges work my glutes...
  • Critique my program.....yes I know these usually suck

    Hello everyone

    I'm an intermediate lifter. 6'2, 218lb and currently cutting. Was doing 531 but last week an old lower back injury came back from my time in the service. Pretty much all hip...
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    92
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    8,558

    C1w3 Limber 11 Bench (116) 5×82 3×97...

    C1w3

    Limber 11

    Bench (116)
    5×82
    3×97
    6×110
    3×97
    5×72
  • Replies
    92
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    8,558

    C1w2 Limber 11 Front Squat (120) 3×82 3×97...

    C1w2
    Limber 11

    Front Squat (120)
    3×82
    3×97
    9×107
    3×87
    8×82
    RDL (3×10)_82
  • Replies
    92
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    8,558

    C1W2 Limber 11 Bench (116) 3×80 3×92 9×102...

    C1W2
    Limber 11

    Bench (116)
    3×80
    3×92
    9×102
    3×92
    5×80
    SS. Chinup
  • Replies
    92
    Views
    8,558

    C9W1 Limber 11 Bench (114) 5×85%_95 (12)...

    C9W1

    Limber 11

    Bench (114)
    5×85%_95 (12)
    5×5 (FSL)

    Squat (140)
    5×85%_117 (10) got tired
  • Replies
    92
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    8,558

    C9W1 Agile 8 Powerclean ■Front Squat (126)...

    C9W1

    Agile 8
    Powerclean

    ■Front Squat (126)
    5×85%_105 (10)
    5×5 (FSL)_80
    Hypertext/Leg raise (~50)
  • Replies
    14
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    2,582

    That's makes sense as the push press overloads...

    That's makes sense as the push press overloads th3 part I'm failing on. Something I'll keep in mind 8n the future




    Don't do bench to increase bench, sounds a tad counter intuitive. Same as...
  • Replies
    92
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    8,558

    C9W1 Agile 8 ■Incline Bench (102) 5×85%_85...

    C9W1

    Agile 8

    ■Incline Bench (102)
    5×85%_85 (?)
    5×5 (FSL)_65
    DB Row (5×8)_27.5
    Dip/Curl/Facepull (~50)
  • Replies
    92
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    8,558

    Agile 8 C8W3 ■Deadlift (184) 1×95%_172 (7)...

    Agile 8

    C8W3

    ■Deadlift (184)
    1×95%_172 (7)
    5×5 (FSL)_137
    Hyperext/Plank (3 sets)
    Meadow row (3×8)_30
  • Replies
    14
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    2,582

    It was a pr for my current bodyweight. I think...

    It was a pr for my current bodyweight.
    I think my all time PR was only a few kilos above that.



    Thanks everyone
    I'm too much of a spaz to program this stuff myself so I'll use a pre made...
  • Replies
    92
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    8,558

    C8W3 Agile 8 ■OHP (76) 1×95%_70 (9)...

    C8W3

    Agile 8

    ■OHP (76)
    1×95%_70 (9)
    Joker 1×75
    Joker 1×80
    Joker 1×90
    5×5 (FSL)_55
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    14
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    2,582

    Everyone seems to be advising frequency. I'll go...

    Everyone seems to be advising frequency. I'll go have a look for 531 template which does this
    I kinda knew that but Jim Wenlder really pushes the low frequency/high quality approach, which threw me...
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    14
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    2,582

    Hmm I'll have a look

    Hmm
    I'll have a look
  • Replies
    14
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    2,582

    Overhead press

    Hello people

    So I really want to hit a 100kg strict overhead press this year.

    Programming: I'm currenlty running 531 with 5x5 fsl. switched bench for incline becuase as i prefer it and hoping...
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