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Doug Hepburn or 3x5-8

- Sat, 12 Aug 2017 18:52:06 EST cjM9BsSo No.94372
File: 1502578326433.gif -(720027B / 703.15KB, 201x113) Thumbnail displayed, click image for full size. Doug Hepburn or 3x5-8
I've just been out of work and working out each body part a day (5x a week)with a fair br of volume on top of that swimming 2x a week and boxing circuit 1x.

Now I'm about to be working in construction again,long days lots of moving about so I'm going back to 3 days lifting 1 circuit 1x swimming.

For the lifting I'm thinking just doing this


Workout A
Press from Stands (out of the rack, if you prefer)
Bench Press
Two-hands Curl


Then 3x8 or this

First 3-4 months:
one set of 5 at 50%
60% x 1
70% x 1
80% x 1
4-10 singles @ 90% (“A Routine”)

My lifts now
Squat 110kg 5 rep max (been up to 120 but I've skipped leg day a lot lately)
>Dead lift 160 5reps
>Bench press 3x5 85 but the other day I got 5 reps 100kg but my friend had the bar very light under his hands.
>ohp 60kg

Body weight 77kg
Lillian Senderhock - Mon, 14 Aug 2017 19:51:22 EST 0DL7sJeJ No.94373 Reply
90% singles will be hard to maintain for a long time.

Also having your workouts that close together will ensure your 90% singles will not happen

You can hit 90% for a week, then deload and do singles at 80% week 1, 85% week 2 and 90% week 3.

Or you can change the periodization for each lift where you do
Week 1 Squat 80%/Press 75%/ Deadlift 90%
Week 2 Squat 85%/Press 80%/ Deadlift 75%
Week 3 Squat 90%/Press 85%/Deadlift 80%
Week 4 Squat 75%/Press 90%/Deadlift 85%
Lillian Senderhock - Mon, 14 Aug 2017 19:52:03 EST 0DL7sJeJ No.94374 Reply
With your lifting numbers, you might want to look at Texas Method, it seems more your lifting capacity, and you hit 5RM or 3RMS every week.
Clara Chirrycherk - Mon, 14 Aug 2017 20:17:24 EST pswN6hZW No.94375 Reply
1502756244554.jpg -(3835767B / 3.66MB, 4049x5558) Thumbnail displayed, click image for full size.
More I've read about his workout his best method seems to be that workout but you do 8x3.Then you up the weight and do 8x2 and the. Each workour you add 1 rep to each set until you hit 8x3 again then repeate.

I was actually thinking of giving that another go.Had a lot of set backs lately so may be best to do.
But I did want to have ago of a program where I just do singles for a bit.

>sarm question
Has any one here used mk677 aka Ibutamoren ?

I've read a few reviews on different forums about it.

I want to use it mainly for increased recovery which I herd it does but can also produce you to feel lethargic,which would make it pointless in my eyes.
Jenny Shittingdock - Tue, 15 Aug 2017 01:46:43 EST 0DL7sJeJ No.94376 Reply
You will eventually graduate from the program very quickly
William Chummerbit - Tue, 15 Aug 2017 05:28:26 EST QRbgnf6i No.94377 Reply
1502789306479.png -(162833B / 159.02KB, 764x744) Thumbnail displayed, click image for full size.
Yeh ok I'll do that.I suppose it will work out better because of the light what is incorporated into it.

I'll start TM next Tuesday,should I try and test my 5 rep Max's this week ?
James Clurringworth - Wed, 16 Aug 2017 20:45:35 EST 0DL7sJeJ No.94380 Reply
You dont need to test your 5rms yet, because you usually start with 90% of your 5RM anyway.
That being said, use the maxes you think you can easily hit for 6-7 reps.

An easy way is to divide your max by 1.2 for squat 1.15 for bench and 1.125 for deadlift
Graham Blythefoot - Thu, 17 Aug 2017 17:58:16 EST QRbgnf6i No.94381 Reply
1503007096753.jpg -(142831B / 139.48KB, 640x781) Thumbnail displayed, click image for full size.
Hmmm I did it any way today

I got
Squat -117kg x5 it sort of felt easy so I went to 120 and I knew my lower back wouldn't be able to handle it probably due to not squatting much this year.

Bench press 1x4 85kg 1x190kg (so hard at the top of the lift)

Deadlift (my nigga) 162.5x1 155x5 over under hand

Never done ohp but I'm guessing 62.5 1x3 maybe 2-3 push press with 65

What weight should I start with on the program ?

>another question
I want to get strong on the curl but I think I'm going to have to do it with db rather than bb.If somewhat repa should I use ?
I was thinking of just doing 5x5 then 1x5 at the end of each day.

Going to aim for a record to break just for fun and somthing new to do and aim for.

>thanks for replys
Fuck Songerwell - Sat, 19 Aug 2017 09:24:06 EST 919vO/V0 No.94388 Reply
1503149046723.png -(833891B / 814.35KB, 640x1136) Thumbnail displayed, click image for full size.
>Are you better off doing seated barbell ohp ?

I've always done bb standing and db seated but someone who's been huge before told me I should just do barbell seated as you can lift more weight which means more strength and growth to the shoulders.

You read online that ohp standing is better for the whole body but be honest who cares if it's good for your lower back and legs of you are squatting deadlifting and doing an exercises
Wesley Hullydock - Wed, 23 Aug 2017 00:17:48 EST 8JlDf1tR No.94393 Reply
train each like seperate lifts.

This is the progression tree I make for people
*If at any time they can simply do 5, they do not need to do 3. Minimal goals listed.

ohp x 5
ohp x3 ohp x 5
ohp off pins x5> ohp x3 >ohp x5
ohp off pins x3 >ohp off pins x5 >ohp x3 >ohp x5
seated ohp > ohp off pins x3 >ohp off pins x5 >ohp x3 >ohp x5
seated ohpx3 > seated ohp x5>ohp off pins x3 >ohp off pins x5 >ohp x3 >ohp x5

usually by this time its time to move onto a routine with more periodization and volume, but people stall on OHP really fast on LP, but while we wait for deadlift and squat to start stalling, I do this for OHP and bench.

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