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  1. #31
    Registered User tommy4life's Avatar
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    C1W1

    Lower A
    Squat 3×5×135
    Pause deadlift 4×4×145
    Back ext 3×10×40
    Leg curls
    An wheal
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  2. #32
    Registered User TAWS6's Avatar
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    Nice work. I was thinking of starting a F5 U/L log as well.
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  3. #33
    Registered User tommy4life's Avatar
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    Originally Posted by TAWS6 View Post
    Nice work. I was thinking of starting a F5 U/L log as well.
    You should, would be interesting to see another F5 log from someone with similar strength level.

    Although I must admit, Ive modified it quite a bit so can't really call it F5

    C1W1

    Upper B
    OHP 4×5×60
    Chinups (5,5,4,3)*
    Spoto press 3×5×105
    DB Row (8,8,8)_35
    Facepull (3×8-12)_70
    Pressdown (3x8-10)_80
    Last edited by tommy4life; 04-18-2019 at 02:02 AM.
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  4. #34
    Registered User TAWS6's Avatar
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    Yeah we are pretty close. Have you ran the 5 day version ?
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  5. #35
    Registered User tommy4life's Avatar
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    Originally Posted by TAWS6 View Post
    Yeah we are pretty close. Have you ran the 5 day version ?
    I have. Ran it during a 5 month bulk. I switched back to the u/l simply because I like the concept better.
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  6. #36
    Registered User tommy4life's Avatar
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    C1W1

    Lower B
    Deadlift 3×4×145
    Pause squat (2s) 4×4×135
    Back ext 3×8×42.5
    Leg curl 1×#
    Ab wheal
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  7. #37
    Registered User tommy4life's Avatar
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    C1W2

    Upper A
    Bench 3×5×117.5 +3×125
    Pendlay 3×7×97.5
    Z press 3×7×47.5
    Assist.pullups
    Rear flyes/curls
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  8. #38
    Registered User tommy4life's Avatar
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    C1W2

    Lower A
    Squat 3×5×152.5 +2×160
    Pause DL 4×4×125
    Back ext 3×9×42.5
    Ab wheal


    Those pause dl are much harder then pause squats
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  9. #39
    Registered User tommy4life's Avatar
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    C1W2

    Upper B
    OHP 3×5×70 +3×75
    Chinups 5 5 4 4
    Spoto 3×7×97.5
    Row 3×9×82.5
    Facepull/press down

    Too heavy on spoto*
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  10. #40
    Registered User tommy4life's Avatar
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    C1W2

    Lower B
    Deadlift 3×5×165 +3×180 +4×190
    Pause squat 4×4×115
    Back ext 3×10×42.5
    Ab wheal
    Farmers walk 40db x3

    Don't reset between dl reps, thanks Alan thrall
    Last edited by tommy4life; 04-28-2019 at 04:24 AM.
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  11. #41
    Registered User tommy4life's Avatar
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    C1W3

    Upper A
    Bench 3×5×112.5
    Pendlay 3×7×95
    Z press 3×7×50
    Assist.pulluos
    Curls/rear flyes
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  12. #42
    Registered User tommy4life's Avatar
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    C1W3

    Lower A
    Squat 3×5×142
    Pause DL 4×4×135
    Back ext 3×8×45
    An wheal
    Sled pushes

    Squat-seem to be slow at the top end, odd since I usually fail at th3 bottom.

    Deadlift-after watching recording of myself my set up is rushed. Back is only fully extending after th3 bar comes off.
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  13. #43
    Registered User tommy4life's Avatar
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    C1W3

    Upper B
    OHP 3×5×62 +8×60
    Chinups 5 5 4 4
    Spoto 4×5×97.5
    DB row 3×10×35
    Facepull/pressdow
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  14. #44
    Registered User tommy4life's Avatar
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    Ok, after 2 months on my modified F5 I have fixed my Deadlift problem, No more reseting between reps. I have also realised my tris are weak points for me so I'll be adding in a bit more arm work. Annnndd back to normal F5 I go

    Lower B
    Deadlift 3×5×165 +3×200
    Lunges 3×12×17.5
    Leg ext 3×10×50
    Leg curl 3×10×35
    Ab wheal
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  15. #45
    Registered User tommy4life's Avatar
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    Ok so back to F5, and bulking (even though I'm fat)

    Upper A

    Bench 3×5×120
    Pendlay 3×7×97.5
    Incline bench 3×8×27.5
    Pulldown 3×8×55
    Rear delts/curls 3×8-12

    Did a set of shrugs at th3 end and instantly remembered why I switched to F5...posture!
    Last edited by tommy4life; 05-06-2019 at 05:06 PM.
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  16. #46
    Registered User tommy4life's Avatar
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    Lower A

    Squat meh
    Back ext 3×9×45
    Single press 3×8×65
    Leg curls 3×8×35
    Ab wheal

    Ok, I'll take a deload first before the bulk
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  17. #47
    Registered User tommy4life's Avatar
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    Upper B

    OHP (3×5)_62
    Chin ups 5 5 5
    DB press (3×8-10)_30
    DB row (3×8-10)_27.5
    Facepul/presdown (3×8-12)_70

    Nice light day, got my supps, had my deload and reset.. time to bulk to fat **** status
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  18. #48
    Registered User tommy4life's Avatar
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    Lower B1

    Deadlift (3×5)_150
    Reverse lunges (3×6)_60
    Leg curl (3×8-12)_30
    Leg ext (3×8-12)_50
    Calf/leg raises
    Last edited by tommy4life; 05-09-2019 at 10:04 PM.
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  19. #49
    Registered User tommy4life's Avatar
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    Upper A

    Bench (3×6)_112
    Pendlay row (3×6-8)_85^
    Incline DB #5 (3×8-10)_27.5^
    Pulldown (3×8-10)_55^
    Rear fly/Curl (3×8-12)_40/25
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  20. #50
    Registered User tommy4life's Avatar
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    Lower A

    Squat meh again, seems deload did nothing nor the reset. Well I'm not wasting this bulk on them than, switching to front squats...they're still behind anyway.
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  21. #51
    Registered User tommy4life's Avatar
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    Cool podcast on volume

    https://youtu.be/_3q3KnYtYIg
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  22. #52
    Registered User tommy4life's Avatar
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    Upper A
    Bench (6,6,6)_120
    Incline Bench (10,10,9)_30*
    Lat Pulldown (10,10,10)_60
    DB Rows (10,8,8)_32.5*
    Curl/Rev Fly (3×8-12)_27/45

    Forget what it felt like doing 2 chest excercise back to back
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  23. #53
    Registered User tommy4life's Avatar
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    Lower A
    Front squat (5,5,5)_100
    RDL (8,8,8)_120
    Single Press (10,10,10)_60
    Leg Curls (3x12)_35
    Abs (As much as possible)

    Note to self, your RDL and FS suck so stick to this version
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  24. #54
    Registered User tommy4life's Avatar
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    Upper B
    OHP (6,6,6)_72
    DB BP (8,8,8)_35
    Close Pulldown (9,9,9)_65
    Seal Rows (8,8,8)_67
    Face Pull/PD (3×8-12)_80
    DB curl/lateral raises (2×12)
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  25. #55
    Registered User tommy4life's Avatar
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    ■Lower B
    Deadlift (5,4,0)_170*
    Reverse lunge (000)_60
    Leg Curls (3x8-12)_65
    KB dead bug (3x12)

    Not sure what's going on here
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  26. #56
    Registered User tommy4life's Avatar
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    ■Upper A
    Bench (5,5,5)_122.5
    Incline Bench (10,10,10)_30
    Lat Pulldown (8,8,7)_65*
    DB Rows (10,10,8)_32.5*
    Curl/Rev Fly (3×8-12)_27/45
    Lateral raises (3×12-15)_5
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  27. #57
    Registered User tommy4life's Avatar
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    ■Lower A
    Front squat (6,6,6)_100
    RDL (6,6,6)_125
    Single Press (8,8,8)_120
    Leg Curls (3x8-12)_60^
    KB dead bug (3×8-15)_15
    Calf raises (3×10-12)_50
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  28. #58
    Registered User tommy4life's Avatar
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    ■Upper B
    OHP (5,5,5)_75
    DB BP (9,9,9)_35
    Close Pulldown (10,10,9)_65*
    Seal Row (9,9,9)_67
    Face Pull/PD (3×8-12)_80
    Random Curls (3×8-12)
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  29. #59
    Registered User tommy4life's Avatar
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    ■Lower B
    Deadlift (6,6,6)_150
    Reverse lunge (7,7,7)_60
    Leg curl (3x8-12)_65
    KB dead bug (3x12)
    Calf raises (3×12)_50
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  30. #60
    Registered User tommy4life's Avatar
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    ■Upper A
    Bench (6,6,6)_122.5
    Incline Bench (8,8,8)_32.5
    Lat Pulldown (8,8,8)_65
    DB Rows (10,10,9)_32.5
    Curl/Rev Fly (3×8-12)_27/45
    Lateral raises (3×12)_8

    Felt discomfort in bad shoulder, maybe go back to doing bench/pull/incline
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