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  1. #2821
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by lessgravity View Post
    I have a question about post-amrap sets in the fourth micro cycle. Today I got up a PR with five reps of 395 lb on my deadlift. However after that set I literally couldn't get the weight off the ground again. I rested, tried twice, to no avail.

    I guess I should have dropped some weight off the bar and gotten in a couple more sets but I racked the bar.

    I'm wondering your thoughts on this and on my warmup sets below :

    45/20
    95/15
    135/15
    185/10
    205/8
    225/7
    275/5
    315/4
    365/2
    395/amrap

    THANK YOU
    I'd say call it good and move on or lower the weight a little and get a few reps for a couple of sets just to get the volume in. But the big 5-repper was great!

    One thing I will say, you don't need to be moving upward in an increment as low as 20lbs during your warm-up sets. I see you did that once, so maybe it was just a fluke though.
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  2. #2822
    Registered User lessgravity's Avatar
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    One thing I will say, you don't need to be moving upward in an increment as low as 20lbs during your warm-up sets. I see you did that once, so maybe it was just a fluke though.

    Can you explain what you mean?
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  3. #2823
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by lessgravity View Post
    One thing I will say, you don't need to be moving upward in an increment as low as 20lbs during your warm-up sets. I see you did that once, so maybe it was just a fluke though.

    Can you explain what you mean?
    I noticed that when you warmed up you went from 185 to 205 and then from 205 to 225. Those jumps in weight from one warmup set to another are too small and are likely wearing you out more than necessary before you hit your working sets.

    Something like below would be fine:

    45 x 10
    135 x 8
    185 x 5
    235 x 3
    285 x 2
    335 x 1
    365 x 1
    Working sets

    Remember, prime the muscles while warming up, don't exhaust them.
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  4. #2824
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by Seanbar11 View Post
    Thanks 2020Wellness for putting together this great thread and continuing to answer all these questions. Just wondering what you think of this routine -

    Upper Hypo

    Flat bench - 3x12
    Single arm row - 3x10
    Incline chest press - 4x10
    Pull-ups - 4x10
    Cable flyes - 2x15
    Bent over row - 2x15
    Dumbbell OHP - 3x10
    Face pulls - 3x12

    Lower Strength

    Back squats - 5x6
    Deadlift - 5x8
    Rom split squat - 3x8
    Leg extensions/leg curl- 2x15
    Calf raises - 3x10

    Upper Strength

    Flat bench - 5x6
    Lat pull downs - 5x8
    OHP - 4x8
    T-bar rows - 3x8
    Incline chest press - 3x8
    Dips - 3x10
    Lateral raises - 3x10

    lower Hypo

    Back squats - 4x10
    Leg press - 4x12
    Leg extensions/leg curl 3x15
    Calf raises - 4x12

    Bi-ceps and tri-ceps get alternated each day.
    Well, this is a GST-based thread, so I'd recommend implementing the GST concepts if you would like me to review things. You know what I mean?
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  5. #2825
    Registered User etd66ss's Avatar
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    Putting together a simple/modest home gym, just bought the e-book to go along with it! Haven't lifted in ~10 years, but hoping to get back to my 6'0" 190 lbs 9% BF frame, though I'd settle for just not being a 220lb fatass tbh.

    Read your trial pdf and it looked like a nice no BS routine, then watched a bunch of your youtube vids, really good vids showing proper form. I like that the vids are simple and not full of loud music marketing crap (The one's I watched anyways).

    My GYM membership days are over, can't really stand that scene so doing the home GYM thing this time around. My home GYM consists of a smith machine, adjustable bench and a nice preacher curl bench, as well as a decent supply of Olympic free weights. Still searching craigslist for some old 1" York plates to make a decent dumbbell set. Hoping I can use the preacher curl bench in this routine, just bought it.

    One question I have is, I seem to lack the equipment for "Pull Day". I won't have any cable equipment, and ceiling is too low for pull up/dips unless I start on my knees. I'm assuming I'll be able to find adequate core and supp exercises to do for pull day?

    Also, I know real men don't use a smith machine for benching and squats, but I'll be working alone without a spotter, so opted to go smith as opposed to rack. Anyways, you'll probably be hearing from me at some point with questions, I ask a lot of them.

    Cheers.
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  6. #2826
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by etd66ss View Post
    Putting together a simple/modest home gym, just bought the e-book to go along with it! Haven't lifted in ~10 years, but hoping to get back to my 6'0" 190 lbs 9% BF frame, though I'd settle for just not being a 220lb fatass tbh.

    Read your trial pdf and it looked like a nice no BS routine, then watched a bunch of your youtube vids, really good vids showing proper form. I like that the vids are simple and not full of loud music marketing crap (The one's I watched anyways).

    My GYM membership days are over, can't really stand that scene so doing the home GYM thing this time around. My home GYM consists of a smith machine, adjustable bench and a nice preacher curl bench, as well as a decent supply of Olympic free weights. Still searching craigslist for some old 1" York plates to make a decent dumbbell set. Hoping I can use the preacher curl bench in this routine, just bought it.

    One question I have is, I seem to lack the equipment for "Pull Day". I won't have any cable equipment, and ceiling is too low for pull up/dips unless I start on my knees. I'm assuming I'll be able to find adequate core and supp exercises to do for pull day?

    Also, I know real men don't use a smith machine for benching and squats, but I'll be working alone without a spotter, so opted to go smith as opposed to rack. Anyways, you'll probably be hearing from me at some point with questions, I ask a lot of them.

    Cheers.
    What's up ETD? Is the 66 SS portion of your name tied to a car? Just curious because I have a 66 Chevy C20 truck.

    Thanks for supporting GST and for posting in my thread too. For Pull day, it will be minimalistic due to equipment, but we should be fine.

    I'd actually do pullups or chinups on the Smith machine with bent knees. Just set the bar at the highest setting and go to work. If you need a way to add assistance to your pullups or chinups, pick up a few different exercise bands and have one end around your bar and the other under a knee while you do your reps.

    Do you have a free barbell? I'd get one if you don't. You can use that for bent row variations and curl variations, which fit into Pull day.

    And finally, you can do DB rows once you find the DB weights plates. You should have no problems really.

    You mentioned having questions in the future. Ask away!
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  7. #2827
    Registered User etd66ss's Avatar
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    Originally Posted by 2020Wellness View Post
    What's up ETD? Is the 66 SS portion of your name tied to a car? Just curious because I have a 66 Chevy C20 truck.

    Thanks for supporting GST and for posting in my thread too. For Pull day, it will be minimalistic due to equipment, but we should be fine.

    I'd actually do pullups or chinups on the Smith machine with bent knees. Just set the bar at the highest setting and go to work. If you need a way to add assistance to your pullups or chinups, pick up a few different exercise bands and have one end around your bar and the other under a knee while you do your reps.

    Do you have a free barbell? I'd get one if you don't. You can use that for bent row variations and curl variations, which fit into Pull day.

    And finally, you can do DB rows once you find the DB weights plates. You should have no problems really.

    You mentioned having questions in the future. Ask away!
    Yeah, been restoring a 66 Chevelle, for like ever... Tried to link a picture but it seems I can't until I reach 40 posts, oh well.

    I do currently have a cheapo crappy CAP Olympic set with 7' barbell, EZ Curl bar and ~255lbs of plates, however I got a line on ~2000 lbs of 1" & 2" plates and bars on CL, hopefully can get that deal done this week. I'll have plenty of equipment to workout with. Once I get my GYM all setup I'll get started on the program, still waiting for my adjustable bench to come via UPS etc. I'll be talking to ya, Happy New Year.
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  8. #2828
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by etd66ss View Post
    Yeah, been restoring a 66 Chevelle, for like ever... Tried to link a picture but it seems I can't until I reach 40 posts, oh well.

    I do currently have a cheapo crappy CAP Olympic set with 7' barbell, EZ Curl bar and ~255lbs of plates, however I got a line on ~2000 lbs of 1" & 2" plates and bars on CL, hopefully can get that deal done this week. I'll have plenty of equipment to workout with. Once I get my GYM all setup I'll get started on the program, still waiting for my adjustable bench to come via UPS etc. I'll be talking to ya, Happy New Year.
    Got any pics of the car? My neighbor has one of that year and is actually selling it. His is bright orange and I believe it has a 455 motor.

    Did you end up getting those plates?
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  9. #2829
    Registered User TonedJordan's Avatar
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    Firstly, thanks for spending so much time sticking with the thread and supporting it since 2010! The routine alone was awesome but all this bespoke advice is next level!

    With it being 9 years of posts to go through, I hope I’m not asking a repeat question here. I want to utilize a routine like this but would prefer to hit each muscle group multiple times per week, with just 3 gym sessions.

    I made progress and had fun with fierce 5 novice, and trying to find where to go next. I am only able to do 3 workouts per week, no way to work around that.

    Could I apply your rep/set/micro/macro cycle system with something like a 3 day full body, alternating a/b workouts and still see results? I would say I’m an early-intermediate lifter with 245 bench, 320 squat and 155ohp (no deadlift, they are banned in my gym......)
    "Milk is for babies. When you grow up you have to drink beer."
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  10. #2830
    Registered User etd66ss's Avatar
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    Originally Posted by 2020Wellness View Post
    Got any pics of the car? My neighbor has one of that year and is actually selling it. His is bright orange and I believe it has a 455 motor.

    Did you end up getting those plates?
    Yeah, I pretty much have my home GYM all setup, I am picking my exercises as well as finding my 1 rep max etc. Should start lifting in earnest next week.
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  11. #2831
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by TonedJordan View Post
    Firstly, thanks for spending so much time sticking with the thread and supporting it since 2010! The routine alone was awesome but all this bespoke advice is next level!

    With it being 9 years of posts to go through, I hope I’m not asking a repeat question here. I want to utilize a routine like this but would prefer to hit each muscle group multiple times per week, with just 3 gym sessions.

    I made progress and had fun with fierce 5 novice, and trying to find where to go next. I am only able to do 3 workouts per week, no way to work around that.

    Could I apply your rep/set/micro/macro cycle system with something like a 3 day full body, alternating a/b workouts and still see results? I would say I’m an early-intermediate lifter with 245 bench, 320 squat and 155ohp (no deadlift, they are banned in my gym......)
    I honestly don't think this specific situation has been asked about. Plenty have asked about a three day GST split, which exists. However, they haven't asked about three days with 2x weekly frequency.

    I'd either recommend using GST concepts with a full body ABA, BAB setup or I'd recommend running a four day split and you'll end up hitting the four workouts one each every 8-9 days. This is also something to consider. Do you know what I mean by that and how that would look?
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