and find a program/template that i actually plan to stick to and clean up the diet it a bit instead of wasting my time at the gym not logging stuff etc going by feel with rando sets/weights. been sick and took a week and a half off and feel good now and i wanna go back (especially since winter break is coming up and i have alot of free time for a month and a half). tired of eating like shit recently and being lazy

first, would u guys say a program that uses % of 1 RM like 5/3/1 works better? or picking a rep range and hitting away at it until u can do that weight for all sets and reps then move up etc.

i guess my main goal is to pretty much gain strength rather than size so in that sense i'd be thinking intensity and % of 1RM would work better

i kinda came up with this push/pull/leg routine after looking at a template from an article on t-nation. suggestions?

Push:
Bench Press 4x4
OHP 4x6
Close Grip Bench 3x8
Bodyweight dips 3x?
2x15 Lateral Raises

Pull:
Sumo deads 5x3, 4x? pullups varying grips in between sumos sets
T-bar row 4x6
Seated Cable row 4x10-12
Rear Delt Flys or Face Pulls 2x15

Legs: (really needa focus on these, specifically skwats)
Back Squat 4x5, 1 set 10-15
Seated Leg Curl 3x10
Walking Lunges 3x12 (6 each leg)
2x10 Leg Extension
3x15 45 degree Back Extensions

This post was edited by BeastOf_TheEast on Dec 8 2014 10:41pm

Depends on goals

I'm using a self made upper / lower program with autoregulated weight and volume

I believe it to be superior to % based programs, tho I can see why it would not work for people with vaginas in their muscles

im pretty sure i saw u post that somewhere a few weeks ago and it actually looked pretty awesome and i was gonna steal it. would u mind pming me it?

and why do u feel its better than % based programs?

This post was edited by BeastOf_TheEast on Dec 8 2014 10:51pm

It is primarily for powerlifting and focuses on my own weaknesses, but additional exercises can be added for acethedics or exercises can be removed

I can pm it

yes pm plz. i think my biggest problem is just not tracking my workouts and sticking to a program. i just like variety and changing it up too much to keep it fun but its not a good idea

In for autoregulated weights and volume but... it can be hard to adjust for this type of training without overthinking.

I like the PowerliftingToWin ebook for this.

This post was edited by Aube on Dec 8 2014 11:03pm

Ya, can also be difficult accurately judging your RPE9

The first time I did it on squats I ended up doing like 10+ sets even with short rests

@beast gimme a min

you took too much fatigue% off prehabs.

the more you take off the more sets you will do to autoregulate especially if you undershoot in the first place. that's why you base your autoregulated sets off your estimated RPE 9.

This post was edited by Aube on Dec 8 2014 11:14pm

im currently reading about this, seems a little confusing how to structure a workout with it but the concept makes sense

edit: this makes sense because for example, with my squats and lack of confidence with them, some days 185 feels just as heavy as 225+ etc. so this whole RPE thing sounds better than trying to work with a 1 rep max % that feels way to heavy for me on some days. i think i could like this

This post was edited by BeastOf_TheEast on Dec 8 2014 11:19pm

I shoot for 5% fatigue nowadays

The issue I think was my first work set is sometimes still a warm up

Ever feel that your second or third place work set is actually easier than ur first?

That can throw off your initial RPE9


Edit: what I mean is ur first heavy set could be RPE9 100 kg 6 reps

But if u didn't drop the weight u might actually get 7 reps at 100kg, still at RPE9 on ur next set

This post was edited by Darkman on Dec 8 2014 11:23pm