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  1. #61
    I can do this all day Farley1324's Avatar
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    Originally Posted by TLWeight View Post
    Or maybe i can make my own program
    An optimal texas method or 531
    That works for 2 days

    Idk
    There are 5/3/1 templates for 2 days.

    But, if you want to progress, 2 days is not the way to go.
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  2. #62
    Registered User TLWeight's Avatar
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    Originally Posted by Farley1324 View Post
    There are 5/3/1 templates for 2 days.

    But, if you want to progress, 2 days is not the way to go.
    Well then what would you suggest
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  3. #63
    I can do this all day Farley1324's Avatar
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    Originally Posted by TLWeight View Post
    Well then what would you suggest

    Not worry about it yet.

    Buy and read the previously recommended (I think that was you?) books, practical programming and 5/3/1 forever, continue to gather experience, and worry about picking when the time comes
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  4. #64
    Registered User TLWeight's Avatar
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    Originally Posted by Farley1324 View Post
    Not worry about it yet.

    Buy and read the previously recommended (I think that was you?) books, practical programming and 5/3/1 forever, continue to gather experience, and worry about picking when the time comes
    I am so screwed I literally can’t run anything
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  5. #65
    Registered User TLWeight's Avatar
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    Originally Posted by Farley1324 View Post
    Not worry about it yet.

    Buy and read the previously recommended (I think that was you?) books, practical programming and 5/3/1 forever, continue to gather experience, and worry about picking when the time comes
    Tuesday-Bench and Squat
    Thursday- Ohp and deadlift

    Week one- 65%x5
    75%x5
    85%x5+ Pr set
    1x15-20 65% (Widowmaker)

    Week two-70%x3
    80%x3
    90%x3+ pr set
    1x15-20@70%(widowmaker)

    Week 3-75%x5
    85%x3
    95%x1+pr set
    1x15-20@75%(widowmaker)

    Reset weights
    Add 5 lbs to upper body maxes 1 rm
    10 lbs to lower body maxes 1 rm

    If failure drop weight 5%

    Does this work i used a 5/3/1 template
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  6. #66
    I can do this all day Farley1324's Avatar
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    Originally Posted by TLWeight View Post
    Tuesday-Bench and Squat
    Thursday- Ohp and deadlift

    Week one- 65%x5
    75%x5
    85%x5+ Pr set
    1x15-20 65% (Widowmaker)

    Week two-70%x3
    80%x3
    90%x3+ pr set
    1x15-20@70%(widowmaker)

    Week 3-75%x5
    85%x3
    95%x1+pr set
    1x15-20@75%(widowmaker)

    Reset weights
    Add 5 lbs to upper body maxes 1 rm
    10 lbs to lower body maxes 1 rm

    If failure drop weight 5%

    Does this work i used a 5/3/1 template
    There is no "if failure drop 5%" for 5/3/1.

    You should be able to get 5 reps on an all out (no missed reps, no unsafe form breakdown) 1+ set at 95% TM. If you can't, and it's not just a bad day or an identifiable reason (like, 4 hours sleep, etc), and it's not an anomaly, then it's time to take the reps you did get, recalculate estimated or actual 1RM, and set new numbers from that.

    A widowmaker supplemental for squats and deads is...well...the name fits.

    Assistance?


    The current methodology is no + sets on 3x5 week, just the straight programmed 3x5
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  7. #67
    Registered User TLWeight's Avatar
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    Squat 3x5 Warmup: 45x10 120x5 140x3 160x1 Weight: 185
    Bench 3x5 Warmup: 45x10 80x5 100x3 120x1 Weight: 135
    Pendlay 3x8 Warmup: 45x10 65x5 85x1 Weight: 95
    Face pulls 3x12 weight: 30
    Calf raises/ 2x17/ 65 lbs
    Tricep press down weight: 60 2x12

    :/ solid workout

    Weightroom isn’t open on Thursday so that really stinks so 2 dumbbell workouts this week. Oh well
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  8. #68
    Registered User TLWeight's Avatar
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    Originally Posted by Farley1324 View Post
    There is no "if failure drop 5%" for 5/3/1.

    You should be able to get 5 reps on an all out (no missed reps, no unsafe form breakdown) 1+ set at 95% TM. If you can't, and it's not just a bad day or an identifiable reason (like, 4 hours sleep, etc), and it's not an anomaly, then it's time to take the reps you did get, recalculate estimated or actual 1RM, and set new numbers from that.

    A widowmaker supplemental for squats and deads is...well...the name fits.

    Assistance?


    The current methodology is no + sets on 3x5 week, just the straight programmed 3x5
    My wrists are starting to suffer on bench
    Should i use wrist wraps
    I use bulldog grip too
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  9. #69
    I can do this all day Farley1324's Avatar
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    You're a healthy teenager benching with 135 lbs and your wrists suffer? Most likely form.
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  10. #70
    Registered User TLWeight's Avatar
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    Originally Posted by Farley1324 View Post
    Looking at the previous session as a whole I would try something like

    Full body warmup to get the blood flowing/generally warmed up...Agile 8 (look it up), some box jumps, some elliptical, a little bit on a rower (no muscle fatigue to speak of, light and easy), etc, just something so you aren't getting under the bar cold and tight and slow.

    Extended squat warmup because it's such a major exercise, and your first of the day

    Squat
    45x10
    95x5
    115x1
    135x1
    165 3x5

    This give you more opportunity to practice getting under the bar, walking it out, going through reps with as-perfect of form as you are capable, racking, repetition, and get completely warmed up and firing on all cylinders.

    Bench
    45x10
    Face Pulls 1 set
    95x5
    Face Pulls 1 set
    125 3x5
    Face Pulls 1 set

    Rows
    45x5
    65x1
    85 3x5



    Treat every set and every rep, even the empty bar, as if it was a 1RM weight in terms of following strict habits regarding setting up and performing the rep, move the bar quickly with a purpose, concentrate on staying tight throughout always.
    Yeah I don’t think i was doing the bulldog grip right

    I have this wooden karate stick
    (It’s my older brother’s)

    I just screw around with it focusing on form for squat and ohp

    I just did the bulldog grip naturally just to see where i go wrong

    Yeah so you’re right

    The bar was resting more on my thumb than in my palms
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  11. #71
    Registered User TLWeight's Avatar
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    Originally Posted by Farley1324 View Post
    You're a healthy teenager benching with 135 lbs and your wrists suffer? Most likely form.
    Lol hey farley i did a variation of fierce 5
    We’ll call it fierce Fck

    Deadlift 3x5: 95x10 125x5 145x3 170x1
    Worksets:185x5
    Ohp: 45x8 60x3 70x1 Weight: 80x4
    75x5 75x4
    Leg curl 1x12 weight:60
    Lat pull down 1x12 weight:75
    Bicep curls: 1x10 55 lbs

    Lol fierce fck is just a rushed fierce 5
    I did this in my strength and conditioning class
    Probably never will be able to do it again
    Cause that controlling bitch blonde will be back next week and a bunch of kids that will take up space on platforms will waste my time.

    Can you believe the amount of time we waste sitting around the gym for 30 minutes after getting changed. Only had 30 minutes to workout
    I couldn’t take breaks which probably screwed me over on ohp.(lowering to 75 lbs next week)

    Im also trying to make a weightlifting club
    My history teacher said he’ll be the advisor he used to play football
    He taught me a penn state football workout for strength too(i wanna share it to bb forum later once i get my ideas straight)
    I think i’ll make meetings 3 times a week
    Gotta get 30 people to sign tho
    Which isn’t hard ik a lotta people
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  12. #72
    Registered User TLWeight's Avatar
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    Squat 3x5 Warmup: 45x10 125x5 145x3 165x1 Weight: 195
    Bench 3x5 Warmup: 45x10 85x5 105x3 125x1 Weight: 140
    Pendlay 3x8 Warmup: 45x10 65x5 90x1 Weight: 100 1x8
    Face pulls 3x10 weight: 35
    Calf raises/ 2x15/ 75 lbs
    Tricep press down weight: 60 2x12

    :/ ugh im happy but worried about the future. Pendlays take up so much ****ing time

    Finished right at 3:30
    Oh ya ****ed on pendlays
    I rushed it I didn’t really rest
    Ffs I wanna be able to finish the damn workout everytime we only have like an hour
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  13. #73
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    Deadlift 3x5 Warmup: 95x10 140x5 160x3 180 Weight: 205
    Overhead press 3x5 Warmup: 45x8 60x3 70x1 Weight: 80
    Leg curl 3x12 weight: 60
    Lat pull down Warmup: 45 1x10, 3x10 80 lbs
    Bicep curls(barbell): 1x10 weight: 55lbs
    1x6

    Pretty sure i got deadlift form right cause my back isn’t hurting
    Able to progress on ohp happy bout that

    For some reason wasn’t feeling motivated today. Probably just moody for no reason still disciplined to do it anyway
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  14. #74
    Registered User TLWeight's Avatar
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    I found out in my strength in conditioning class i had the flexibility to do front squats.

    Ok so i’m gonna make my workout B
    the og program.
    I’m excited for this. I know how to front squat, time to work on rdl form tho

    Can’t wait for next Tuesday
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  15. #75
    Registered User TLWeight's Avatar
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    Deadlift 3x5 Warmup: 95x10 155x5 175x3 195 Weight: 215
    Overhead press 3x5 Warmup: 45x9 65x3 75x1 Weight: 85
    Incline 3x5: warmup 45x10 75x5 95x1 110 3x5
    Leg curl 3x14 weight: 60
    Lat pull down Warmup: 45 1x10, 3x10 80 lbs
    Ab work 2x15 cable crunches
    Bicep curls: 2x10 weight: 55lbs

    Smashed everything
    All felt easy

    Rly happy with press cause it was stubborn(tuesdays workout was such a disgrace lol)
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  16. #76
    Registered User TLWeight's Avatar
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    Workout A

    Squat: 215x4
    Oof
    Bench: 145 3x5 ayyyyyyy
    Pendlay: 105x8 100x?
    Eh my form broke down reset
    Face pulls: 3x10 35
    Calf raises/ 2x15 75
    Tricep rope extension: 60 2x14


    Welp really happy about my bench.
    Failure last week then smash
    Perfect form. Bulldog grip was nice
    No wrist pain whatsoever perfect leg drive

    Fixed my squat form too
    Weight on back
    It was heavy so I failed
    I’m resetting then smashing it

    Pendlays are mean so i’m reset Them too
    Can’t wait to do ohp and deadlift next week
    I love those
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  17. #77
    Registered User TLWeight's Avatar
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    Squat 3x5 Warmup: 45x10 120x5 140x3 160x1 Weight: 185
    Bench 3x5 Warmup: 45x10 95x5 115x3 135x1 Weight: 150
    Pendlay 2x8 Warmup: 45x10 55x5 75x1 Weight: 85
    Face pulls 3x10 weight: 40
    Calf raises/ 2x15/ 85 lbs (none)
    Tricep press down weight: 55 2x10

    Was feeling really sluggish and unenergetic this workout. (Probably school or diet)

    Squat is still a pain I should post a form video soon. I still don’t know how to position my stupid wrists. When I go under the bar to unrack idk how to keep em straight.

    Not enough time for pendlays, only 5 minutes left i just rushed through triceps and face pulls. Then I did 2x8

    Weight room hours: 2:30 or 2:40 ish
    To 3:30.
    As the weight gets heavier I need longer breaks or it was just because I wasn’t energetic

    Happy about bench today able to progress.
    Squat too. But I need to sort out my form. It’s gonna mess me up in the future
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  18. #78
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    Upper A
    Bench 3x5 Warmup: 45x10 100x5 120x3 140x1 Weight: 155
    Incline press 3x8 Dumbbells 35 lbs
    Lat Pulldowns 3x8 45 1x10, 3x12 80 lbs
    Bent Over Rows 3x8 45 lbs
    Face Pulls 3x12/Tricep pressdowns 3x10
    40 lbs 55 lbs

    Kinda messed up last rep on bench last set
    Still gonna progress tho
    I didn’t keep proper grip after my 3rd set

    Squats tomorrow
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  19. #79
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    OHP 3x5 Warmup: 45x10 75x3 85x1 Weight: 95 1x5 2x4
    Dumbbell Bench press 3x8 60 lbs
    Lat pulldowns 3x8 85 lbs
    Pendlay Rows 3x8 85 lbs
    Face Pulls 3x12/Tricep pressdowns 3x10 Superset 45/60

    Form was bad on ohp should be able to get it next week
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  20. #80
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    Workout B
    Deadlift Warmup: 95x10 165x5 190x3 210x1 Weight: 235
    OHP 3x5 Warmup: 45x10 75x3 85x1 Weight: 95 (fail)
    Leg curl 3x10 75 lbs
    Lat Pulldowns 3x8 (any grip) 90 lbs
    Ab work 2x15/Bicep curls 2x10 Superset
    60 lbs

    Haven’t logged in a few
    Resetting ohp weight

    Deadlifts were easy
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  21. #81
    I can do this all day Farley1324's Avatar
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    On the rare occasion that you log a session, it doesn't always have the information to even make it worth having.

    What does

    Weight: 95 (fail) mean precisely?
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  22. #82
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    Originally Posted by Farley1324 View Post
    On the rare occasion that you log a session, it doesn't always have the information to even make it worth having.

    What does

    Weight: 95 (fail) mean precisely?

    My pressing form is wonky
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  23. #83
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    TLWeight is just really nice. (+1000) TLWeight is just really nice. (+1000) TLWeight is just really nice. (+1000) TLWeight is just really nice. (+1000) TLWeight is just really nice. (+1000) TLWeight is just really nice. (+1000) TLWeight is just really nice. (+1000) TLWeight is just really nice. (+1000) TLWeight is just really nice. (+1000) TLWeight is just really nice. (+1000) TLWeight is just really nice. (+1000)
    TLWeight is offline
    Upper A
    Bench 3x5
    Incline Bench 3x8
    Lat Pulldowns 3x8 (any grip)
    Bent Over Rows 3x8
    Curls 3x10/Reverse Flies 3x12 Superset

    Lower A
    Squats 3x5
    Weighted Back Extensions 3x8
    Leg Press 3x10
    Leg Curls 3x10
    Ab work 3x15/Calf raises 3x12 Superset

    Workout B
    Deadlift 3x5
    Overhead Press 3x5
    Leg curl 3x8
    Lat Pulldowns 3x8 (any grip)
    Ab work 2x15/Curls 2x10 Superset (I don’t care what ab work you do)


    Upper B
    OHP 3x5
    Flies 3x10
    Pullups 3x8
    Pendlay Rows 3x8
    Face Pulls 3x12/Tricep pressdowns 3x10 Superset

    Lower B
    Deadlift 3x5
    Front Squat 3x5
    Leg Extensions 3x10
    Leg Curls 3x10
    Ab work 3x15/Calf Raises 3x12 Superset

    Workout A
    Squat 3x5
    Bench 3x5
    Pendlay Rows 3x8
    Face Pulls 3x10
    Calf raises 2x15/Tricep pressdowns 2x10 Superset


    On a Monday Tuesday and Thursday schedule(approved by davis himself)


    This is what i’ve been running
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  24. #84
    Registered User TLWeight's Avatar
    Join Date: Apr 2018
    Age: 54
    Posts: 661
    Rep Power: 1779
    TLWeight is just really nice. (+1000) TLWeight is just really nice. (+1000) TLWeight is just really nice. (+1000) TLWeight is just really nice. (+1000) TLWeight is just really nice. (+1000) TLWeight is just really nice. (+1000) TLWeight is just really nice. (+1000) TLWeight is just really nice. (+1000) TLWeight is just really nice. (+1000) TLWeight is just really nice. (+1000) TLWeight is just really nice. (+1000)
    TLWeight is offline
    I reign 178.6 lbs
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  25. #85
    Registered User TLWeight's Avatar
    Join Date: Apr 2018
    Age: 54
    Posts: 661
    Rep Power: 1779
    TLWeight is just really nice. (+1000) TLWeight is just really nice. (+1000) TLWeight is just really nice. (+1000) TLWeight is just really nice. (+1000) TLWeight is just really nice. (+1000) TLWeight is just really nice. (+1000) TLWeight is just really nice. (+1000) TLWeight is just really nice. (+1000) TLWeight is just really nice. (+1000) TLWeight is just really nice. (+1000) TLWeight is just really nice. (+1000)
    TLWeight is offline
    Full body workout B

    Deadlift:
    3 x 5 @245 lbs
    Ohp:
    3 x 5 @ 85 lbs
    Pullups:
    1 x 4
    1 x 3
    1 x 4

    Weight room was clogged couldn’t get to everything (I usually do lat pull downs)

    @179 lbs
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  26. #86
    Registered User TLWeight's Avatar
    Join Date: Apr 2018
    Age: 54
    Posts: 661
    Rep Power: 1779
    TLWeight is just really nice. (+1000) TLWeight is just really nice. (+1000) TLWeight is just really nice. (+1000) TLWeight is just really nice. (+1000) TLWeight is just really nice. (+1000) TLWeight is just really nice. (+1000) TLWeight is just really nice. (+1000) TLWeight is just really nice. (+1000) TLWeight is just really nice. (+1000) TLWeight is just really nice. (+1000) TLWeight is just really nice. (+1000)
    TLWeight is offline
    Ya boi hit 180 lbs

    Unless it’s a water weight
    I crapped twice this morning before weighing myself tho
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