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  1. #61
    Registered User TAWS6's Avatar
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    Upper A
    Bench 245
    Db row 65
    Incline press 185
    Lat pull down 140
    Face pull 80
    Curls 80
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  2. #62
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    Lower A
    Squat 275
    Db back ext 70
    Leg press 280
    Leg curl 60
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  3. #63
    Registered User TAWS6's Avatar
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    Upper B
    Incline press 185
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  4. #64
    Registered User TAWS6's Avatar
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    Lower B
    Leg press 350
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  5. #65
    Registered User TAWS6's Avatar
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    Upper A
    Bench 250
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  6. #66
    Registered User tommy4life's Avatar
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    Hey

    I thought you were considering the F5 lu/lpp a go, or is 4 days easier to fit into your schedual
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  7. #67
    Registered User TAWS6's Avatar
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    Originally Posted by tommy4life View Post
    Hey

    I thought you were considering the F5 lu/lpp a go, or is 4 days easier to fit into your schedual
    I'm not sure if I could make it work with my schedule. Other than that I don't really think 5 days in the weight room is a great idea. Not a fan of lifting 3 days in a row either.
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  8. #68
    Registered User TAWS6's Avatar
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    Lower A
    Squat 285
    Db back extension 70
    Leg press 280
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  9. #69
    Registered User TAWS6's Avatar
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    Upper B
    Incline press 185, 205*
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  10. #70
    Registered User TAWS6's Avatar
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    Lower B
    Leg press 360
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  11. #71
    Registered User TAWS6's Avatar
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    Upper A
    Bench press 250
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  12. #72
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    Lower A
    Squat 285
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    Leg press 280
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    Abs
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  13. #73
    Registered User TAWS6's Avatar
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    Upper B
    Incline Bench 190
    Pendlay row 145
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    Lat pulldown 150
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  14. #74
    Registered User TAWS6's Avatar
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    Lower B
    Leg press 360
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  15. #75
    Registered User TAWS6's Avatar
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    Lower A
    Squat 295
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  16. #76
    Registered User TAWS6's Avatar
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    Workouts are getting longer and very difficult. Considering breaking up one of the upper days. Going to bulk to around 195-198 in the next 3 months then cut into the 180's come June.

    Weight 194

    Upper A
    Incline press 190
    Chest fly 55
    Db row 70
    Lat pulldown 160
    Curls 90
    Face pulls 90
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  17. #77
    Registered User George2100's Avatar
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    This is great. I just started running this and our lifts are damn near identicle. How long have you been running this?
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  18. #78
    Registered User TAWS6's Avatar
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    Originally Posted by George2100 View Post
    This is great. I just started running this and our lifts are damn near identicle. How long have you been running this?
    I’ve been doing the upper lower for the last 5 years. Every 4 months I swap out the lifts. Before this I ran the old LPP template.
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  19. #79
    Registered User George2100's Avatar
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    Originally Posted by TAWS6 View Post
    I’ve been doing the upper lower for the last 5 years. Every 4 months I swap out the lifts. Before this I ran the old LPP template.
    Awesome dude. I ran LPP before the bro split and hated it to be honest. 4 days in the gym feels best for me. 5 years running this makes me think I’ll stick to it for quite a while
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  20. #80
    Registered User TAWS6's Avatar
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    Yeah ppl on its own isn’t fun. I think in general you could run the 4 day ul or the 5 day lulpp forever. 5 days probably being overkill for 90 percent of lifters.
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  21. #81
    Registered User George2100's Avatar
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    Originally Posted by TAWS6 View Post
    Yeah ppl on its own isn’t fun. I think in general you could run the 4 day ul or the 5 day lulpp forever. 5 days probably being overkill for 90 percent of lifters.
    Agreed. I plan on running the upper lower until at least September
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  22. #82
    Registered User tommy4life's Avatar
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    Originally Posted by TAWS6 View Post
    Workouts are getting longer and very difficult. Considering breaking up one of the upper days
    This is why the lu/lpp is a bit easier
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  23. #83
    Registered User TAWS6's Avatar
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    Originally Posted by tommy4life View Post
    This is why the lu/lpp is a bit easier
    Yeah I’m setting up a Rogue home gym in the next few weeks. So the extra day won’t be an issue.
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  24. #84
    Registered User tommy4life's Avatar
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    Originally Posted by TAWS6 View Post
    Yeah I’m setting up a Rogue home gym in the next few weeks. So the extra day won’t be an issue.
    Jealous

    Once my gym closes i'll only have a barbell and chinup bar at home to train with
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  25. #85
    Registered User TAWS6's Avatar
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    Originally Posted by tommy4life View Post
    Jealous

    Once my gym closes i'll only have a barbell and chinup bar at home to train with
    I ordered the S2 rack, adjustable 2.0 bench, pull up bar, ohio bars with steel plates and bumpers. Its all fairly cheap.
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  26. #86
    Registered User TAWS6's Avatar
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    Going to transition into the 5 day split. Best lifts on the U/L were 315b paused/420sq no wraps/495dl belt only sumo.

    Legs
    Leg press 380
    RDL 225
    Leg ext 80
    Leg curl 60
    Calfs 560
    Abs
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  27. #87
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    Push
    Bench press 220
    Incline press 195
    Chest fly 55
    Lateral raise 20
    Tri pressdown 160
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  28. #88
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    Well, the gym finally closed down. As of now I am working with a somewhat decent setup which consists of a weak rack (300 lb limit), adjustable bench, barbells, curl bars, pulldown, rope, and pec deck. My complete Rogue gym should be here by next week. I still don't have DB's so I did reverse flys today with barbell plates lol. I also had to jump pendalys to 155 and skip over 150 because I don't own 2.5 plates. My pulldown also can't really handle too much weight either.

    Pull
    Pendlay row 155
    Yates row 115
    Lat pulldown 70
    Reverse fly 20
    Face pull 90
    Curls 95
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  29. #89
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    Updated split for home gym. 5 day intermediate/advanced F5 program.

    Lower A
    Squats 3x5-6
    RDL 3x8-10
    Leg extension 3x10-12
    Leg Curls 3x10-12
    Ab work 3x15-18
    Calf raises 3x12-15

    Upper A
    Incline Bench 3x5-6
    Chest fly 3x8-10
    Lat Pulldowns 3x8-10
    Bent Over Rows 3x8-10
    Curls 3x8-10
    Face Pulls 3x10-12

    Legs
    Squats 3x5-6
    RDL 3x8-10
    Leg extension 3x10-12
    Leg Curls 3x10-12
    Ab work 3x15-18
    Calf raises 3x12-15

    Push (Chest/Shoulders/Tricep)
    Bench Press 3x5-6
    Incline Press 3x5-6
    Chest fly 3x8-10
    Overhead Extensions 3x8-10
    Lateral Raises 3x10-12

    Pull (Back/Bicep)
    Pendlay Rows 3x5-6
    Yates Rows 3x5-6
    Lat Pulldowns 3x8-10
    Reverse Flies 10-12
    Overhead face pulls 10-12
    Curls 3x8-10
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  30. #90
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    This rack sucks. I'm going to have to keep work sets for squats in the 275-285 lb range until my Rogue stuff gets here. Also picked up another bench to do inclines with. I will be testing it out tomorrow.

    Lower
    Squat 275
    RDL 225
    Leg ext 65
    Leg curl 55
    Calf/Abs
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