F5 upper/lower split

[TAWS6]

Legs
DL 335x5, 335x5, 335x5
Squat light maintenance 185x10, 185x10
Leg ext 115x10, 115x10, 115x10
Calf’s, abs

[TAWS6]

Bw 184 at 13-14 %


Push
Bench press 215x6, 215x6, 215x6
OHP 105x5, 105x5, 105x5
Db fly 45x8, 45x8, 45x8 + micro
Lateral raise 30x10, 30x10, 30x10 + micro
Skulls 75x8, 75x8, 75x8

[TAWS6]

Bw 186

Pull
Pendlay row 165x5, 165x5, 165x5, 195x3*
Lat pull-down 220x8, 220x8, 220x8
Db row 80x8, 80x8, 80x8
Face pull 110x10, 110x10, 110x10
EZ bar curl 70x8, 70x8, 70x8

[TAWS6]

Lower
Squat 295x5, 295x5, 295x5
Leg extension 120x8, 120x8, 120x8
Leg curl 110x8, 110x8, 110x8
Calf, abs

[nunocunha56]

Lower
Squat 295x5, 295x5, 295x5
Leg extension 120x8, 120x8, 120x8
Leg curl 110x8, 110x8, 110x8
Calf, abs

Awesome Numbers , do you change the front squat for DL ?

[TAWS6]

Awesome Numbers , do you change the front squat for DL ?

Thanks. My numbers are still low for me but I’m still gaining strength back quickly. I don’t front squat anymore. It’s a great lift but I just don’t enjoy doing it.

[TAWS6]

Bw 185 lbs

Upper
Incline press 165x5, 165x5, 165x5
Db flat press 85x8, 85x8, 85x8 + micro
Weighted pull up 3x5 + 10
Db row 85x8, 85x8, 85x8
Tri press down 120x10, 120x10, 120x10
Db curl 30x10, 30x10, 30x10

[TAWS6]

Finally ordered a rogue DL bar

Going to do heavy 3s for joker sets on all big upper body lifts

Running out of energy after squatting around or above the 300 lb mark on squats for reps. So joker sets here will be very hard.

No more leg extensions for a while

186 lbs today. Going to go up to 190 then cut to 180. Staying in that 12-16 percent range.

[nunocunha56]

Finally ordered a rogue DL bar

Going to do heavy 3s for joker sets on all big upper body lifts

Running out of energy after squatting around or above the 300 lb mark on squats for reps. So joker sets here will be very hard.

No more leg extensions for a while

186 lbs today. Going to go up to 190 then cut to 180. Staying in that 12-16 percent range.

Do you change your approach to train when cut ?
Or you Still go for increasing weight on the bar ?

[TAWS6]

Do you change your approach to train when cut ?
Or you Still go for increasing weight on the bar ?

Nope. Always trying to beat the log numbers.

[TAWS6]

Legs
DL 335x6, 335x6, 335x6
Squats maintenance 185x8, 185x8, 185x8
Calf, abs

[TAWS6]

Bw 186

Push
Bench press 220x5, 220x5, 220x5, 235x2* + micro paused joker
OHP 105x6, 105x6, 105x6, 145* paused joker
Chest fly 45x10, 45x10, 45x10 + micro
Lateral raise 30x12, 30x12, 30x12+ micro
Skulls 75x10, 75x10, 75x10

[TAWS6]

Pull
Pendlay row 165x6, 165x6, 165x6
Lat pull down 220x10, 220x10, 220x10
Db row 80x10, 80x10, 80x10
Face pull 110x12, 110x12, 110x12
Ez bar curl 70x10, 70x10, 70x10

[TAWS6]

Attempted a power day but ran out of gas after squats. Got some practice with ramped sets with the new Ohio dl bar.

Lower
Squat 295x6, 295x6, 295x6
DL 315/335/345
Calf’s/abs

[TAWS6]

Long and brutal full upper day. Bw 186 lbs


Upper
Incline press 165x6, 165x6, 165x6
Weighted pull up bw +10 3x6
Db flat press 80x10, 80x10, 80x10, 45x10
Db row 85x10, 85x10, 85x10
Tri press down 120x12, 120x12, 120x12
Db curl 30x12, 30x12, 30x12

[TAWS6]

Bw 187 lbs *

Legs
DL 345x5, 345x5, 345x5
Squat maintenance 185x8, 185x8, 185x8
Calf’s, abs

[TAWS6]

Push
Bench press 220x6, 220x6, 220x6
OHP 110x5, 110x5, 110x5
Db fly 45x8, 45x8, 45x8 +micro
Lateral raise 30x10, 30x10, 30x10+micro
Skulls 75x8, 75x8, 75x8

[TAWS6]

Pull
Pendlay row 170x5, 170x5, 170x5, 200*
Lat pull-down 225x8, 225x8, 225x8
Db row 85x8, 85x8, 85x8
Face pull 110x10, 110x10, 110x10 + micro
Ez bar curl 75x8, 75x8, 75x8

[TAWS6]

Finally back over 300 for reps in the squat.

Lower
Squat 305x5, 305x5, 305x5
Light DL 275x5, 275x5, 275x5
Calf’s, abs

[TAWS6]

Definitely need to make some changes. Literally have zero energy by the end of this. Considering a fly to replace db flat press. I also can barely get the damn 85s up lol

Upper
Incline press 170x5, 170x5, 170x5
Weighted pull ups 3x5 bw + 15
Db flat press 85x8, 85x8, 85x8+micro
Db row 90x8, 90x8, 90x8
Tri press down 120x10, 120x10, 120x10+micro
Db curl 30x10, 30x10, 30x10

[TAWS6]

Bw 184 lbs


Legs
DL 345/345/385
Light squat 185x10, 185x10, 185x10
Calf’s, abs

[TAWS6]

Bw 185. All presses paused.

Push
Bench press 225x5, 225x5, 225x5, 235x3*+micro
OHP 110x6, 110x6, 110x6
Db fly 45x10, 45x10, 45x10 + micro
Lateral raise 30x12, 30x12, 30x12
Skulls 75x10, 75x10, 75x10

[TAWS6]

Pull
Pendlay row 175x6, 175x6, 175x6
Lat pull-down 225x10, 225x10, 225x10
Db row 85x10, 85x10, 85x10
Face pull 110x12, 110x12, 110x12+micro
EZ bar curl 75x10, 75x10, 75x10

[TAWS6]

Bw 185 lbs @ 14%


Lower
Squat 305/315/335
Leg extension 110x8
Leg curl 110x8, 110x8, 110x8
Calfs
Abs

[TAWS6]

Upper
Incline press 170x6, 170x6, 170x6
Db flat press 85x10, 85x8, 45x12
Weighted pull up +15
Db row 90x10, 90x10, 90x10
Tri press down 120x10, 120x10, 120x10+micro
Db curl 30x12, 30x12, 30x12

[TAWS6]

—de load— 5 days off

[TAWS6]

Finally finally finally.
Bw 185 lbs at 13-14%

Pull
Pendlay row 190x6, 190x6, 190x6 PR, 205*, 225*
Lat pull-down 200x10, 225x10, 235x10 PR
Barbell row 150x10, 150x10, 150x10
Face pull 110x12, 110x12, 110x12
EZ bar curls 75x10, 65x10, 65x10
Reverse curls 75x5, 65x10

[TAWS6]

Bw 185

Lower
Squat 230x5, 265x3, 295x2
Db rdl 80x12, 80x12, 80x12
Calf’s, abs

[TAWS6]

Messing around with some 531 and RPE stuff. Lots of ramped sets to help with energy. All lifts 2 sec paused. I’m kind of happy where I’m at so mostly lifting for fun now.
Lighter day

Upper
Incline press 95x5, 135x5, 160x5
Pull up bwx5, bw+5x5
Db flat press 80x10, 80x10, 80x10
Barbell row 150x10, 150x10, 150x10
Tri press down 125x10, 125x10, 125x10
Reverse curl 55x10, 55x10, 55x10
Ez bar curls 55x12

[TAWS6]

Bw 185


Legs (ramped sets)
DL 285/325/360/385
Maintenance squat 135/155/195
Calf raise/abs