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A bit. Those bench sets weren't particularly difficult, though, as they were nowhere neal failure reps. They're strength maintenance sets.

Well fuck! What do I do with my shakeweight now???

Mesocycle C, Week 3: Military Press Warmup Sets: 5 x 55 lbs 5 x 65 lbs 5 x 85 lbs Working Sets: 5 x 105 lbs 3 x 120 lbs > 1 x 135 lbs = 3 Bench Press: 5 x 185 lbs 5 x 190 lbs 5 x 195 lbs 5 x 195 lbs Chinups: 8 x BW + 30 lbs 8 x BW + 30 lbs 8 x BW + 30 lbs 8 x BW + 30 lbs *4 sets...

That was fucking sweet! You know it's funny, Kroc said when he plateaud he used these bench rows ("kroc" rows) to strengthen his upper bakc and his dead started going up. Well fuck I hadn't gone up on deads in a year...in fact mine dropped a shitload. I started going all out on bench rows...

That's pretty fucking smart. My gym's DBs go to 120, and I'm currently maxing 8 reps at 115 lbs for bench rows. I don't quite do kroc rows, more of a cross between them an ultra strict rows. Won't be long before I have nowhere to move up, and I'm not interested in 30 rep sets lol. This might be...

Built is the one to talk to about cutting. There are many approaches but I think keto is one of the better ones for people to do as they lean out. I'd imagine it's harder to drop fat below 10% on carb cycling or, worse, a general calorie deficit diet. A lot of people in the bodybuilding.com...

Well, the warmups are absolutely no effort..just getting the blood moving. Even the first two working sets aren't really challenging. They're meant to just get you prepared for the rep out. It's not like conventional bodybuilding type training where every set is taxing. So, really it was like 5...

Edit: Its * :nerd:

My pre-cut weight including water weight was 191 lbs. Today is a refeed, so I was heavier than normal from the water weight of hundreds of grams of carbs. Today I weighed 186 lbs. So, considering this is with water weight I think it's safe to assume an approximate drop of 5 lbs after 3 weeks as...

It's secret is "dynamic inertia". Dynamic inertia...you know, as opposed to...STATIC..inertia... :thinking:

Mesocycle C, Week 3: Deadlifts Warmup Sets: 5 x 115 lbs 5 x 145 lbs 5 x 175 lbs Working Sets: 5 x 215 lbs 3 x 245 lbs > 1 x 275 lbs = 7 Squats: 3 x 235 lbs 3 x 240 lbs 3 x 245 lbs 3 x 245 lbs BB Romanian Deadlifts: 8 x 205 lbs 8 x 215 lbs 8 x 225 lbs 8 x 225 lbs

Wow, nice military press!

Not really. When I fail it will be in the bottom of the lift but prior to the fail rep all the other reps are the same pace from bottom to top. So, I don't think I'm weak at the bottom or the top. It's more that I'm just having trouble maintaining full body tightness. I'm pretty certain it's a...

Because I'm not bodybuilding. I'm not using bench for muscle development. I'm trying to get stronger on the four main lifts. I'll never abandon bench, or squats, deads, military press. I'll add other supplementary lifts but never replace those four mandatory lifts.

Mesocycle C, Week 3: Bench Press Warmup Sets: 5 x 95 lbs 5 x 115 lbs 5 x 135 lbs Working Sets: 5 x 170 lbs 3 x 195 lbs > 1 x 220 lbs = 3 Bar Dips: 8 x BW + 45 lbs 7 x BW + 45 lbs 5 x BW + 45 lbs 5 x BW + 45 lbs DB Bench Rows: 8 x 100 lbs 8 x 105 lbs 8 x 110 lbs 8 x 115 lbs *4...

I like the new assistance set up. The only time it's difficult doing heavy after the rep out is deads after squats. I can squat after deads no problem, but deads after squat rep out is really hard. Overall helpful though as I get to practice heavy lifting technique more often, whereas on...

Mesocycle C, Week 3: Squats Warmup Sets: 5 x 115 lbs 5 x 145 lbs 5 x 165 lbs Working Sets: 5 x 200 lbs 3 x 225 lbs > 1 x 250 lbs = 7 Deadlifts: 3 x 255 lbs 3 x 255 lbs 3 x 260 lbs 3 x 265 lbs BB Split Squats: 8 x 155 lbs 8 x 155 lbs ----------------------------------- Drank too...

I'm thinking of going keto once I drop another couple pounds. I do a cup of milk which I can easily take out, which would bring my carbs (on no carb days on a carb cycling) to about 50g. Aside from a few odd grams from cottage cheese and maybe peanut butter it's mostly green veges. How many...

You don't necessarily have to test your 1 RM. In fact, in the book Wendler mentions that always going by a 1RM is pretty stupid (which I agree). There are so many logistics with a 1RM that make it difficult to accurately test. And the point of the program isn't to improve your 1RM necessarily...

It means a minimum of 3 reps at 125 lbs. Greater than or equal to 3. Actually, my previous best at 125 was 6. 1 rep improvement. In 5/3/1, you do 3 working sets on the main lift. Only the third set is really the one where you're exerting yourself. The first two are more for building up to the...