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  1. #541
    Registered User TAWS6's Avatar
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    Upper

    Incline press 165x6, 165x6, 165x6
    Db flat press 80x10, 80x10, 80x10
    Lat pulldown 220x10, 220x10, 220x10
    Db row 75x10, 75x10, 75x10
    Face pull 25x12, 25x26, 25x12
    Barbell curl 65x10, 65x10, 65x10
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  2. #542
    1 cheeky kunt m8 CollegeBoy12's Avatar
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    I like ULPPL but lyle mcdonald has spoken quite a bit about the dangers of working the shoulder girdle consecutively. In addition, the elbow joints and tendons are getting hit hard as well. Notice any problems yet? Think this is a genuine cause for concern?
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  3. #543
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    Originally Posted by CollegeBoy12 View Post
    I like ULPPL but lyle mcdonald has spoken quite a bit about the dangers of working the shoulder girdle consecutively. In addition, the elbow joints and tendons are getting hit hard as well. Notice any problems yet? Think this is a genuine cause for concern?
    In some people it’s definitely an issue. I’m kind of an outlier though. Lyle is speaking to the majority. I very rarely recommend ULPPL. I’m only running it because I have a home gym. For most people it’s way overkill.
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  4. #544
    1 cheeky kunt m8 CollegeBoy12's Avatar
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    Originally Posted by TAWS6 View Post
    In some people it’s definitely an issue. I’m kind of an outlier though. Lyle is speaking to the majority. I very rarely recommend ULPPL. I’m only running it because I have a home gym. For most people it’s way overkill.
    Yeah I'd consider myself an outlier as well, I used to run PPL 6 days a week back when I was younger and much stupider, and I've never had a shoulder injury. I have a home gym too, so I was thinking maybe ULPPL could work.

    I'm mostly looking for a sustainable split which isn't going to wreck my elbows/tendons over the years. I lifted for 3 years and then took a 2 year layoff, then got a home gym and have been lifting for 1.5 years again now.

    I ran upper/lower mostly but i'm just sick of it, and I also find that as i've gotten stronger my tricep tendons don't handle 2x/week frequency as well. I can bench 225x8 and row 225x10, any suggestions on a split? Hell i've even been thinking of going to the dark side by running a PPL 1x/week, feels like it would be great on the connective tissue and I would probably make slow gains over time...
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  5. #545
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    I’d probably suggest legs, push, off, pull, off and repeat. That’s what I’m eventually going back to once I get my strength back. Everything gets hit once every 5 days and you can keep volume high.
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  6. #546
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    Originally Posted by TAWS6 View Post
    I’d probably suggest legs, push, off, pull, off and repeat. That’s what I’m eventually going back to once I get my strength back. Everything gets hit once every 5 days and you can keep volume high.
    Good middleground the more I think about it. No more highly fatiguing upper workouts, and you can probably keep per-session volume high (for a natty...), which probably matters as you get more advanced. Also probably good for the connective tissues as well since you frequency is moderate.

    Would you recommend A/B workouts, or would you just run the same exercises every session?
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  7. #547
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    Originally Posted by CollegeBoy12 View Post
    Good middleground the more I think about it. No more highly fatiguing upper workouts, and you can probably keep per-session volume high (for a natty...), which probably matters as you get more advanced. Also probably good for the connective tissues as well since you frequency is moderate.

    Would you recommend A/B workouts, or would you just run the same exercises every session?
    I just run the same exercises since the frequency is lower. If you do ab work outs you might not hit a certain lift for 10 days. Overall it’s mostly preference.
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  8. #548
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    Legs

    DL 265
    Maintenance squat 185
    Leg ext 50x10, 50x10, 50x10
    Calf , Abs
    Last edited by TAWS6; 09-15-2022 at 12:34 PM.
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  9. #549
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    Chest/Shoulders/Tris

    Weight 175 lbs

    Push
    Bench press 220x6, 220x6, 220x6
    OHP 90x6, 90x6, 90x6
    Db chest fly 35x12, 35x12, 35x12
    Lateral raise 20x12, 20x12, 20x12
    Overhead tri ext 35x10, 35x10, 35x10
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  10. #550
    Registered User TAWS6's Avatar
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    Pull
    Pendlay row 165x6, 165x6, 165x6
    Lat pull down 220x10, 220x10, 220x10
    Db row 75x10, 75x10, 75x10
    Reverse fly 20x12, 20x12, 20x12
    Db curl 35x12, 35x12, 35x12
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  11. #551
    Registered User TAWS6's Avatar
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    Lower
    Squat 275x5, 275x5, 275x5
    Leg extension 55x8, 55x8, 55x8
    Leg curl 35x10, 35x10, 35x10
    Calf/abs
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  12. #552
    Registered User TAWS6's Avatar
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    Blah full upper day

    Upper
    Incline press 170x5, 170x5, 170x5
    Db flat press 80x8, 80x8, 80x8
    Lat pulldown 225x8, 225x8, 225x8
    Db row 75x8, 75x8, 75x8
    Face pull 30x10, 30x10, 30x10
    Barbell curl 65x8, 65x8, 65x8


    Cliffs
    1 hr 36 mins
    Upper ab only crew
    Last edited by TAWS6; 09-20-2022 at 12:14 PM.
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  13. #553
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    Weight 176 lbs

    Everything moving easy. Might push the bulk up to 185 since I’m still only a 32 waist.


    Legs
    DL 275x5, 275x5, 275x5
    Maintenance squat 190
    Leg extension 55x8, 55x8, 55x8
    Calf’s, abs
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  14. #554
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    Chest shoulders triceps

    Bw 177 lbs

    Push
    Bench press 225x5, 225x5, 225x5
    OHP 95x5, 95x5, 95x5, 135*
    Db chest fly 40x8, 40x8, 40x8
    Lateral raise 20x10, 20x10, 20x10
    Overhead tri extension 40x8, 40x8, 40x8
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  15. #555
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    Back biceps

    Pull
    Pendlay row 170x5, 170x5, 170x5
    Lat pull down 225x8, 225x8, 225x8
    Db row 75x8, 75x8, 75x8
    Reverse fly 20x10, 20x10, 20x10
    Db curl 35x10, 35x10, 35x10
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  16. #556
    Registered User TAWS6's Avatar
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    Lower
    Squat 275x6, 275x6, 275x6
    Leg extension 55x10, 55x10, 55x10
    Leg curl 35x12, 35x12, 35x12
    Calf’s, abs
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  17. #557
    Registered User TAWS6's Avatar
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    Upper
    Incline press 170x6, 170x6, 170x6
    Db flat press 75x10, 75x10, 75x10
    Lat pulldown 225x10, 225x10, 225x10
    Db row 75x10, 75x10, 75x10
    Face pull 30x12, 30x12, 30x12
    Barbell curl 65x10, 65x10, 65x10
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  18. #558
    Registered User TAWS6's Avatar
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    Legs
    Dl 275x6, 275x6, 275x6
    Maintenance squats 190 lbs
    Leg extension 55x10, 55x10, 55x10
    Calf’s, abs
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  19. #559
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    Weight 176 lbs. About 12-%

    Push
    Bench press 225x6, 225x6, 225x6
    OHP 95x6, 95x6, 95x6
    DB chest fly 40x8
    Lateral raise 20x12
    Overhead tri extension 40x10
    Last edited by TAWS6; 09-30-2022 at 11:50 AM.
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  20. #560
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    Back biceps

    Pull
    Pendlay row 170x6, 170x6, 170x6
    Lat pulldown 225x10, 225x10, 225x10
    Reverse fly 10x12
    Db curl 35x12, 35x12, 35x12


    —De-load week—
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  21. #561
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    Originally Posted by TAWS6 View Post
    I’d probably suggest legs, push, off, pull, off and repeat. That’s what I’m eventually going back to once I get my strength back. Everything gets hit once every 5 days and you can keep volume high.
    Gave this a shot for a few weeks and absolutely hated it, ha. I find it less fun than ULPPL, and I also don't like the every 5th day frequency as much. Don't think my body likes it either, as I didn't get stronger at all, meanwhile on UL or ULPPL I'm usually adding +2.5 pounds every 2nd or 3rd week at this point in my lifting career.

    Think i'm just gonna stick with UL and ULPPL, they are both time-tested, and I like the 2x frequency.
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  22. #562
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    ULPPL is my favorite. Lots is variety and less boredom.
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  23. #563
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    Weight 178 lbs. weights are moving easy as weight goes up

    Legs
    DL 285, 315*, 345*, 365*
    Maintenance squats 190
    Leg extension 55x8, 55x8, 55x8
    Calf, abs
    Last edited by TAWS6; 10-07-2022 at 07:36 PM.
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  24. #564
    Registered User TAWS6's Avatar
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    Push
    Bench press 230x5, 230x5, 230x5, 3 plates*
    Ohp 100x5, 100x5, 100x5
    Chest fly 40x8, 40x8, 40x8
    Lateral raise 20x10, 20x10, 20x10
    Tri press down 100x8, 100x8, 100x8
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    Registered User TAWS6's Avatar
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    Pull
    Pendlay row 175x5, 175x5, 175x5
    Lat pull down 230x8, 230x8, 230x8
    Db row 80x8, 80x8, 80x8
    Reverse fly 10x12, 10x12, 10x12
    Db curl 35x10, 35x10, 35x10
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    Registered User TAWS6's Avatar
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    Lower
    Squat- 285, 300, 315
    Leg extension 55x10, 55x10
    Leg curl 30x10, 30x10, 30x10
    Calf’s, abs
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    Weight 178 lbs, incline was grindy as hell. Going to start supersetting pressing with pulling to get threw quicker.

    Upper
    Incline press 175x5, 175x5, 175x5
    Pull ups SS w/ flat press 80x8, 80x80, 80x8
    Db row 80x8, 80x8, 80x8
    Barbell curl 70x8, 70x8, 70x8
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    Originally Posted by TAWS6 View Post
    Weight 178 lbs, incline was grindy as hell. Going to start supersetting pressing with pulling to get threw quicker.

    Upper
    Incline press 175x5, 175x5, 175x5
    Pull ups SS w/ flat press 80x8, 80x80, 80x8
    Db row 80x8, 80x8, 80x8
    Barbell curl 70x8, 70x8, 70x8
    Sounds like this one was a grind, my upper sessions have been like that lately...training chest and back together the same day is a bitch. This was one major benefit of the every 5th day PPL split I noticed, workouts were much easier to get through and recovery was excellent.
    avoids his italian grandmas house like the plague when on a cut crew
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  29. #569
    Registered User TAWS6's Avatar
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    Yep. My incline is junk lol
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    Chest shoulders triceps

    Weight 177 lbs

    Push
    Bench press 230x5, 230x5, 230x5
    OHP 100x5, 100x5, 100x5
    Db fly 40x8, 40x8, 40x8
    Lateral raise 20x10, 20x10, 20x10
    Tri press down 100x8, 100x8, 100x8
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