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Week 5 - Upper Power

Pendlay row - 130x5x3
Pull Ups - 5lbs+BW x 7, 6
Rack Chins - 12.5lbs+BW x 8, 6
Bench - 130x4, 3, 2
Dips - 15lbs+BW x 8 ,7
DB Shoulder Press - 40x6, 5, 4
Cambered Bicep...

Week 4 - Chest and Arms Hypertrophy

Bench (speed) - 100 x 3 x 6
DB incline - 45x11,7,5
Hammer Strength - 85x15,14,10
Flies - 95x18, 15
Cambered Bicep Curls - 50 x 11, 8, 8
Concentration Curls...

Im currently 143 lbs and on a bulk, this is my 4th week, started at 140 lbs. I gained 3.5 lbs in 3 weeks and last week i was 142lbs... but next day i was 143 lbs. So i bumped my calories around 200...

I'm going to keep my calories at 3k this week and check again, i've been gaining with 3k (3 weeks with 3.5lbs gain, 4th week lowered)

Counting calories in myfitnesspal so i think it is...

Ok guys, i was 143.5 last Monday and today i checked and i was 142. I lost 1.5 pounds... should i be worried. I do keep my macros and calories in check so not sure why this happened. Probably will...

So i weighed myself today and it says 142... i lost 1.5 lbs? Gonna check Wednesday to make sure because i know weight flactuates

The leg day i just posted was Saturday's workout, today i didn;t work out because i was with family all day, probably will just skip back hypertrophy altogether then and go for Chest and arms...

Week 4 - Lower Power Day (speed)

Squats (explode) - 140x6x4 - lowered it from last week to explode more
Seated Calf Raises - 115x8x3 - all the way down and explode up
Deadlift - 185x7x3...

Week 4 - Upper Power Day

Barbell Rows - 125x5x3 - stayed this week, still felt really heavy
Pull Ups - 5 lbs+BW x 6, 4
Bench - 125x5, 4, 3
Rack Chins - 10lbs+BW 10, 8
DB shoulder Press - 40x5,...

Right now, i think im going to stay with it, but wanna make sure its not too taxing

Any advice?

I thought on hypertrophy day you do regular because speed work are for the squats only? And i do lower power day and the other day i took out hypertrophy and implemented a Jump Manual Strength day

Hey guys, quick question, should i keep up deadlifting twice and week for PRs. I usually raise the weight up by 5lbs per session for 5 reps and its already pretty heavy. I'm at 210x5 and currently...

Week 3 - Legs Hypertrophy (Jump Manual)

Squats - 175x4x5 then superset for 5 reps at 165,135,115
Calf Raises - 115x8x4 then superset for 8 reps
Ham Curls - 120x8x4 then superset for 6-8 reps...

Maybe they exaggerate like you are exaggerating about door knob height... seems universal

Week 3 - Chest and Arms Hypertrophy

Bench (speed) - 100x3x1 95x5x1 - 100 was pretty tough to do speed in. Not sure if i should raise it for next week or not.
Incline DB bench - 45x9, 7 40x8...

Checked my weight today - 143.5 lbs after 3 weeks! Going pretty steadily with this weight gain. Bulk around 2900-3000 calories for now on.

Week 3 - Back and Shoulder Hypertrophy

Pendlay Rows (speed) - 90x6x3
Seated Cable Row - 45x12x1 47.5x 12, 11 - Rose this a lot from last week, did this before rack chins so i guess my back...

Subbed man! Quick question - did you ever do rack chins? I havn't seen people doing them, i personally like them. Really feel it in the back, not sure if i should switch to lat pulldown or not.