No more DYEL. Fierce5 U/L log

[wowter]

It’s k it’s an open secret, my secret is 5 inch ROM

[pezking7p]

96x6 @8.5 U fawking wot m8?

You should have done a beginner program long ago lol.

[WolfRose7]

96x6 @8.5 U fawking wot m8?

You should have done a beginner program long ago lol.

he's going to annihilate this program. can't wait for the 3@10 numbers

[sooby]

nice heavy squats and deads bro, keep killin it!

[wowter]

96x6 @8.5 U fawking wot m8?

You should have done a beginner program long ago lol.

Probably right

he's going to annihilate this program. can't wait for the 3@10 numbers

nice heavy squats and deads bro, keep killin it!

Yea boiii

[wowter]

PNP3 GPP
Monday, 12 February 2018 at 15:50

Band Pullapart
Set 1: 0 kg × 30
Set 2: 0 kg × 30
Set 3: 0 kg × 30

Chin Up
Set 1: 12 reps
Set 2: 8 reps
Set 3: 6 reps
Set 4: 5 reps
Set 5: 4 reps
Set 6: 4 reps
Set 7: 4 reps
Set 8: 4 reps

Notes: 47 reps

Plank
Set 1: 40 secs
Set 2: 35 secs
Set 3: 35 secs
Set 4: 30 secs
Set 5: 25 secs
Set 6: 22 secs

Ez bar curl
Set 1: 29 kg × 12
Set 2: 29 kg × 12
Set 3: 29 kg × 10
Set 4: 29 kg × 9
Set 5: 29 kg × 9
Set 6: 29 kg × 8
Set 7: 29 kg × 7
Set 8: 29 kg × 3

Notes: 70 reps

Banded Lateral Raise
Set 1: 0 kg × 15
Set 2: 0 kg × 14
Set 3: 0 kg × 13
Set 4: 0 kg × 10
Set 5: 0 kg × 10

These banded lateral raises really light up my delts, much more than DB or cable. I suspect I get a lot of trap involvement in those. These feel fantastic.

[sooby]

i should prob try the banded versions

as for cables and DBs the mistake I see a lot of people make is that they try to go too heavy and literally swing the weight up and above 90 degrees. at that point it just becomes more full body lol and above that there is a lot more trap involvement. I like to stop my ROM at around 80 degrees which is where I feel the most burn on my lateral delts and really focus on lifting the weight with my shoulder instead of arms

[wowter]

i should prob try the banded versions

as for cables and DBs the mistake I see a lot of people make is that they try to go too heavy and literally swing the weight up and above 90 degrees. at that point it just becomes more full body lol and above that there is a lot more trap involvement. I like to stop my ROM at around 80 degrees which is where I feel the most burn on my lateral delts and really focus on lifting the weight with my shoulder instead of arms

Yea I've always felt I had pretty strict form but also wouldn't be at all surprised if I did them wrong.

From yesterday
PNP3 Heavy
Tuesday, 13 February 2018 at 12:40

Squat (highbar)
Set 1: 135 kg × 6
Set 2: 129 kg × 6
Set 3: 129 kg × 6
Set 4: 129 kg × 6

Notes: 8.5, 8, 8, 9

Bench Press (Paused)
Set 1: 97 kg × 6
Set 2: 90 kg × 6
Set 3: 90 kg × 6
Set 4: 90 kg × 6
Set 5: 90 kg × 6

Notes: 8.5, 7.5, 8, 8, 9

Deadlift
Set 1: 157 kg × 4
Set 2: 152 kg × 4

9, 9

https://strong.app.link/uGRb2QcgwK



Squats were great today, strong. Getting awefully close to 3 wheels for worksets. Got an extra set of backoffs as well today.

Bench also pretty good. Next week I'll get to 100kg, and I think 100x5 @9 should be doable on a decent day. That would be a nice milestone.

Deadlifts were a bit disappointing. Already down to 4 reps in week 2, which is kinda meh. DL is still my problem child. Every time I think I have it down it kicks me in the nuts again.

[TheGymJim]

W is the most aesthetic in the crew and gonna be the strongest unless we stop this madness ASAP.

[sooby]

W is the most aesthetic in the crew and gonna be the strongest unless we stop this madness ASAP.

manlets, when will we ever learn

[wowter]

W is the most aesthetic in the crew and gonna be the strongest unless we stop this madness ASAP.

We’re in a sad state if I’m the most aesthetic lmao

[pezking7p]

Mirin hard af. Those are some of your best looking squats.

[wowter]

Mirin hard af. Those are some of your best looking squats.

Cheers pez! Happy with how my squat is coming along for sure.

[MyEgoProblem]

W is the most aesthetic in the crew and gonna be the strongest unless we stop this madness ASAP.

Its cos the crew have ego problems that make us run **** that's above our level.. and grind our gainz down to snails pace...

Cos only ****** run novice programs!? Right.

[wowter]

Its cos the crew have ego problems that make us run **** that's above our level.. and grind our gainz down to snails pace...

Cos only ****** run novice programs!? Right.

LOL I hear that

[wowter]

PNP3 Light
Thursday, 15 February 2018 at 15:54

Paused Squat (2 Count)
Set 1: 106 kg × 6
Set 2: 106 kg × 6

Notes: 7.5, 8,

Larsen Press
Set 1: 85 kg × 6
Set 2: 85 kg × 6

Notes: 8, 8.5

From yesterday, very minimalistic light day lol. Squats were fine. My lower back has been tight since last heavy session and it was having none of my big bench arch, so I decided on larsen press to take some pressure off. Worked fine, actually really like this exercise.

[MyEgoProblem]

PNP3 Light
Thursday, 15 February 2018 at 15:54

Paused Squat (2 Count)
Set 1: 106 kg × 6
Set 2: 106 kg × 6

Notes: 7.5, 8,

Larsen Press
Set 1: 85 kg × 6
Set 2: 85 kg × 6

Notes: 8, 8.5

From yesterday, very minimalistic light day lol. Squats were fine. My lower back has been tight since last heavy session and it was having none of my big bench arch, so I decided on larsen press to take some pressure off. Worked fine, actually really like this exercise.

I love the Larsen press!
Really puts it on your titties..

The man hi. self is a solid inspiration too .. and a bench monster.

Vid for those who don't know..

https://youtu.be/KPvgJxEOy0E

[sooby]

I love the Larsen press!
Really puts it on your titties..

The man hi. self is a solid inspiration too .. and a bench monster.

Vid for those who don't know..

https://youtu.be/KPvgJxEOy0E

ty

wondering wtf a larsen press was lol

i just called it a bench press with legs up

[wowter]

I love the Larsen press!
Really puts it on your titties..

The man hi. self is a solid inspiration too .. and a bench monster.

Vid for those who don't know..

https://youtu.be/KPvgJxEOy0E

Solid watch!

PNP3 Heavy
Friday, 16 February 2018 at 15:54

Squat (highbar)
Set 1: 136 kg × 6 PR?
Set 2: 130 kg × 6
Set 3: 130 kg × 6
Set 4: 130 kg × 6

Notes: 8.5, 8, 8.5,

Bench Press (Paused)
Set 1: 98 kg × 6 PR?
Set 2: 90,5 kg × 6
Set 3: 90,5 kg × 6
Set 4: 90,5 kg × 6
Set 5: 90,5 kg × 6

Notes: 9, 8.5, 8, 8.5, 9

Deadlift
Set 1: 145 kg × 6
Set 2: 140 kg × 6

Notes: 8, 9
https://strong.app.link/MumPdVXnAK





Back felt better so able to arch on bench, which was nice. Didn’t push for an extreme arch tho. Went well, 5x100 should be a lock, might even get 6 on a great day.

Skwats went well, a bit of valgus on top set. Have to focus on those knees. Also plan to really work on glute strength next hypertrophy block.

Took some weight off for deads as I think I just started too heavy, without accounting for squat fatigue. Going to be very strict about form, and any sort of lumbar rounding will be a failed rep. Had some minor back issues this week and it’s not fun so going to be a little cautious.

[sooby]

strong workout

even with squats too you gotta watch your back (no pun intended), don't see any problems with how you're squatting tho. But a lot of people tend to lean forward, buttwink, do a good morning, etc. Certainly not good stuff lol


I'll just say this here. I swear by back extensions. strong lower back = immortality, ofc glute work is really underrated too, most have weak gloots but you know what they say tho gloots for the sloots

[wowter]

strong workout

even with squats too you gotta watch your back (no pun intended), don't see any problems with how you're squatting tho. But a lot of people tend to lean forward, buttwink, do a good morning, etc. Certainly not good stuff lol


I'll just say this here. I swear by back extensions. strong lower back = immortality, ofc glute work is really underrated too, most have weak gloots but you know what they say tho gloots for the sloots

Definitely. I've never had any issue with flexion on squats though so I didn't mention it.

Sadly can't do back extensions at home.. so glute work it is

[sooby]

Definitely. I've never had any issue with flexion on squats though so I didn't mention it.

Sadly can't do back extensions at home.. so glute work it is

you could probably do reverse hypers if you have a sturdy and tall enough table lol

luckily my kitchen counter was high enough so sometimes I bust those when I'm cooking something

[wowter]

PNP3 Heavy
Tuesday, 20 February 2018 at 15:26

Squat (highbar)
Set 1: 137 kg × 6
Set 2: 131 kg × 6
Set 3: 131 kg × 6
Set 4: 131 kg × 6

Notes: 9, 8, 8.5, 9

Bench Press (Paused)
Set 1: 99 kg × 6
Set 2: 91,5 kg × 6
Set 3: 91,5 kg × 6
Set 4: 91,5 kg × 6
Set 5: 91,5 kg × 6

Notes: 9, 7.5, 8, 8.5, 9

Deadlift
Set 1: 146 kg × 6
Set 2: 140 kg × 6

Notes: 9, 8.5
https://strong.app.link/qDVR3GO0GK





Didn’t bother logging gpp day of Saturday. Had to skip yesterday so tomorrow will be light day and gpp day combined.

Skwats continues to go real well. Broke through 300 and haven’t had to go down in reps yet so that’s nice.

Bench also fine. Gonna be a question next session if I get 100 for 5 or 6, hoping for 6 obviously. Gonna be a nice PR for that weight regardless.

I’ve seem to have found the right weight for DL, as this was an almost perfect @9 weight and no rounding. I could probably have pulled more cat backed but we ain’t about that life anymore.

[wowter]

you could probably do reverse hypers if you have a sturdy and tall enough table lol

luckily my kitchen counter was high enough so sometimes I bust those when I'm cooking something

I can just imagine doing that on the kitchen table and your unsuspecting gf walking in or something lmao.
Not gonna work for me tho our table is glass and kitchen counter is cluttered with stuff.

[sooby]

solid everything

I can just imagine doing that on the kitchen table and your unsuspecting gf walking in or something lmao.
Not gonna work for me tho our table is glass and kitchen counter is cluttered with stuff.

won't say that this has happened but also won't say this hasn't happened

[wowter]

solid everything



won't say that this has happened but also won't say this hasn't happened

PNP3 Light + GPP
Wednesday, 21 February 2018 at 15:17

Band Pullapart
Set 1: 0 kg × 30
Set 2: 0 kg × 30
Set 3: 0 kg × 30
Set 4: 0 kg × 30
Set 5: 0 kg × 30

Paused Squat (2 Count)
Set 1: 107 kg × 6
Set 2: 107 kg × 6

Notes: 7.5, 8

Bench Press (Paused)
Set 1: 88,5 kg × 6
Set 2: 88,5 kg × 6

Notes: 8, 8.5
3ct

Chin Up
Set 1: 9 reps
Set 2: 8 reps
Set 3: 8 reps
Set 4: 8 reps
Set 5: 8 reps

Banded Lateral Raise
Set 1: 0 kg × 15
Set 2: 0 kg × 15
Set 3: 0 kg × 15
Set 4: 0 kg × 15
Set 5: 0 kg × 15

Ez bar curl
Set 1: 29 kg × 12
Set 2: 29 kg × 12
Set 3: 29 kg × 12
Set 4: 29 kg × 12
Set 5: 29 kg × 12

Knee Raise
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
https://strong.app.link/DP8QNi9BIK

Everything felt super heavy, definitely still feeling yesterday’s session. Moved ok though.

Decided to just do regular sets on gpp stuff and don’t bother with the 7 minute timer, because I don’t like it much.

[wowter]

PNP3 Heavy
Friday, 23 February 2018 at 15:46

Squat (highbar)
Set 1: 138 kg × 6
Set 2: 127,5 kg × 6
Set 3: 127,5 kg × 6

Notes: 9, 7.5, 8

Bench Press (Paused)
Set 1: 100 kg × 5
Set 2: 95 kg × 5
Set 3: 95 kg × 5
Set 4: 95 kg × 5
Set 5: 95 kg × 5

Notes: 9.5, 8, 8.5, 8, 10

Deadlift
Set 1: 147 kg × 6

Notes: @10
Rounding 6th rep, count as fail

Push-Up (weighted)
Set 1: 12 reps
Set 2: BW (+5 kg) × 12
Set 3: BW (+5 kg) × 12
https://strong.app.link/2KDkKBCMLK

So PL2W Two came out, and with it updated programs. Got my hands on it right away and saw no reason not to switch bc who wants to do outdated programming amirite?
Now it looks like this:


Most notable differences are:
-No more fatigue %. Load drops are now a set % and a set amount of backoff sets. Apparently this is also how Mike T programs now.
-Instead of 2 heavy DL day there’s a light and a heavy day
-More pressing volume
-Optional OHP and front squat on light day. I’ll be doing front squats for sure.

Workout today was a little mixed bag. Squats went great, these are all PR’s i’m setting. Getting heavy though.

For bench after last session 6x99 I really wanted 6x100 but alas, not today. Wasn’t my best set, lost some arch and inconsistent pauses. I’m suspecting a slight mental block. Nontheless, this is a nice milestone to hit and a solid rep PR.
Backoff sets were all over the place. 3rd backoff set was the best, but then I completely screwed up the 4th resulting in @10.

DL was ok. Ever so slight rounding on rep 6, so I’m calling it technical failure and only count 5 reps. I told myself I was going to be strict so there we are.

Pushups are actually supposed to be DB bench, but I can’t do those. Our boy pez recommended pushups and I liked the idea, they’re supposed to be all good for shoulder health and whatnot as well. These felt pretty good, can up the weight a little next session.

[sooby]

dam

dat bench arch of peace

[Metalmank]

dam

dat bench arch of peace

^^^ this

[wowter]

U mirin' bro's?

PNP3 GPP
Saturday, 24 February 2018 at 15:44

Band Pullapart
Set 1: 0 kg × 30
Set 2: 0 kg × 30
Set 3: 0 kg × 30
Set 4: 0 kg × 30
Set 5: 0 kg × 30

Barbell Seal Row
Set 1: 70 kg × 8
Set 2: 70 kg × 8
Set 3: 70 kg × 8
Set 4: 70 kg × 8
Set 5: 70 kg × 8

Banded Lateral Raise
Set 1: 0 kg × 20
Set 2: 0 kg × 15
Set 3: 0 kg × 15
Set 4: 0 kg × 15
Set 5: 0 kg × 15

Pull Up
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps

Drag Curl
Set 1: 25 kg × 12
Set 2: 25 kg × 12
Set 3: 25 kg × 12
Set 4: 25 kg × 12
Set 5: 25 kg × 12

Nordic Ham Curl
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

https://strong.app.link/S875cMExOK

Just some stuff