F5 upper/lower split

[Anthony21]

How are the training sessions treating you?

[TAWS6]

Good luck

Thanks. You still got the log going?

[TAWS6]

How are the training sessions treating you?

Well, reality is starting to set in. I pretty much know by now exactly what weight i'm going to fail at for work sets. I'm also starting to realize that bulking is probably just making me fat at this point lol.

[tommy4life]

Thanks. You still got the log going?

Nah, kind of lost motivation. Partially because for this reason..

I pretty much know by now exactly what weight i'm going to fail at for work sets. I'm also starting to realize that bulking is probably just making me fat at this point lol.

[TAWS6]

Couple things. 2 second paused bench sucks. OHP is trash because my tris are trying to give out since they are smoked from paused bench. Might eventually sub OHP out for good with the hammer incline press machine.


Upper A
Bench 235
DB row 55
DB OHP 55
Lat pulldown 120
Face pull 50
Curls 75

[TAWS6]

Lower A
Squat 335
DB back ext 55
leg press 260
Leg curl 40
Calf 440
Abs

[TAWS6]

I’m considering doing a leg press/RDL combo for lower B. The sled leg press at my new gym is awesome. I’ll also be able to get through the workouts faster vs squats.

[TAWS6]

Upper b
Incline press 175
Pendlay row 135
Chest flies 40
Lat pull down 120
Tri press down 110
Face pull 50

[TAWS6]

The new lower day felt good. I started very light on the RDL and form came back quick.


Lower B
Leg press 340
RDL 185
Leg ext 60
Leg curl 50
Calfs 440
Abs

[TAWS6]

Weight 192

Upper A
Bench 240
DB row 60
Lat pull down 120
DB OHP 60
Curls 75
Face pull 50

[TAWS6]

Lower A
Squat 345
Db back ext 60
Leg press 270
Leg curl 45
Calf 460
Abs

[TAWS6]

Weight 192.5

Upper B
Incline Press 180
Pendlay Row 140, 185*
Chest flies 50
Lat pull down 120
Tri press downs 120
Face pulls 50

[TAWS6]

Lower B
Leg press 340
RDL 185
Leg extension 60
Leg curl 50
Calf 460
Abs

[TAWS6]

Weight 193.6

Upper
Bench 240
DB row 60
DB OHP 60
Lat pull down 120
Face pull 60
Curls 75

[TAWS6]

Lower
Squat 345
Db back ext 65
Leg press 270
Calf 460

[TAWS6]

5 days off deload week

[LifterWest]

What do you plan to do for the deload week?

[TAWS6]

What do you plan to do for the deload week?

I generally do 4 days of complete rest. I might go for a 2-3 mile run on the 5th day.

[TAWS6]

Weight 191

Upper
Bench 240
DB row 60
Lat pulldown 130
DB OHP 60
Face pull 60
Curls 75

[TAWS6]

Lower
Squat 355
DB back ext 65
Leg press 280
Leg curl 70
Calf 480
Abs

[TAWS6]

Upper B
Incline press 180, 185* 190* (doubles)
Pendlay row 140
Chest flies 50
Lat pulldown 130
Tri pressdown 130
Face pull 60

[TAWS6]

Lower B
Leg press 340
RDL 195
Leg ext 60
Leg curl 60
Calf 480
Abs

[TAWS6]

Upper A
Bench press 240
DB row 65
Incline press 180
Lat pulldown 130
Face pull 70
Curl 80

[TAWS6]

Weight 193.6

Lower A
Squat 365 (stall)
DB back ext 70
Leg press 270
Leg curl 60
Calf raise 500
Abs

[TAWS6]

Everything moved fairly easy today. I might make a bigger jump on pulldowns soon as I feel I started way too light.

Weight 194

Upper B
Incline press 180, 205*
Pendlay row 140
Chest fly 50
Lat pulldown 130
Tri pressdown 130
Face pull 70

[TAWS6]

Lower B
Leg press 340
RDL 195
Leg ext 60
Leg curl 60
Calf 500
Abs

[TAWS6]

Upper A
Bench press 245
Db row 65
Incline press 185
Lat pull down 140
Curl 80
Face pull 80

[TAWS6]

Weight 192

Lower A
Squat 275
DB back ext 70
Leg press 280
Leg curl 60
Calf raise 520
Abs

[TAWS6]

Upper B
Incline press 185, 210*
Pendlay row 145
Chest fly 50
Lat pulldown 140
Tri pressdown 140
Face pull 80

[TAWS6]

Lower B
Leg press 350
RDL 205
Leg ext 70
Leg curl 60
Calf raise 520
Abs