Heavier weight 80% +

Less reps

More sets

More days benching per week

no lul

Thanks for the tips m7's

I got my acceptance letter into nursing school today! Here goes 2 years of my life 😄

Just got myself the Rogue S4 squat stand and bought the material to build a portable deadlift plateform. I'll bring 2 bars and 510 lbs of weight so I should be good for the summer.

Still getting rid of the injury dept I have to pay from the last year of training.

What would be the general outline/programming if I wanted to completely give up on ever benching 225 and just go for upper body aesthetics, but still be a lower body powerlifting only (can't fukkin stand lower body accessories) so squat and dead only with pl programming, and all upper body hypertrophy work?

Pathetic



Monday
Squat 1x1 RPE8, 5x7-5 RPE9 repeat
Bench 5x5
Pullups 4 x failure

Tuesday
Deadlift 1x1 RPE8, 4x4 REP9 repeat
DB Bench 5 x 8
Rows 4 x 8
Arms

Rest

Thursday
Squat variation 5 x 3 RPE8.5 (paused, tempo, front)
Bench variation 5 x 3 (close grip, 3 count pause, etc)
Flys 4 x 10
Pullups 4 x failure

Friday
Deadlift variation 5 x 3 RPE8.5 (different stance, paused, deficit etc)
DB Bench 4 x 8
Rows 4 x 8
Arms

This post was edited by Excusemem8 on Jun 28 2017 10:33pm

Wtf is all this benching? I hate hate hate benching

Why does everyone have such a hardon for pull-ups? Literally the worst exercise ever

This post was edited by turtol on Jun 28 2017 11:50pm

I think you hate working out.

Words a person only capable of 1-2 pull-ups/chins would say