I thought squat was the goal.
Week 1 Day 5
Back Squat: 1x5-50kg, 55kg, 60kg; 1x20-40kg, 1x(3w/3sec pause+3regular squats)- 40kg
Press: 2x(5x5 EMOM)-25kg
Dips: 4x10- The bars are a bit wide for me so my shoulders didn’t feel great
Abductor machine: 1x(15-80lbs+15-70lbs)
@T3hPwnisher I’m doing the program and the conditioning, but I’m not really struggling to recover or anything. The weights are decently challenging, but I actually feel the workouts are shorter and less “intense” than what I had been doing. Am I doing something wrong?
Yes, squats are the goal, but I also want my weak bench to finally go up.
Thanks for all your help! I hope I’ve only been mildly annoying
Not annoying at all.
Regarding your question: not completing the assistance work is where I imagine you’re seeing the issues. For day 5, you cut out 100 reps of shrugs and don’t have any chins, for example. Meanwhile, day 1 has you doing 200 dips and 100 chins, and neither are there. If you can’t do those movements, find a similar one, like inverted rows for chins and knee push ups for dips. Get in the volume.
noted. I’m still confused on the discrepency between upper and lower body volume though. My upper body feels challenged (even without the accessory), but my lower body doesn’t (the weights feel appropriate though)
I genuinely feel the solution to this is prowler, airdyne and weighted vest walks. I’d try to find the closest way to accomplish these.
Just saw the comment on benching: honestly, I’d train with a powerlifting program if your goal is specifically to improve the squat and bench. My focus tends to be more on getting bigger and stronger.
noted. I’ll really push the conditioning then
I think bigger bench and stronger bench is quite different things. If you just want more plates on the bar you must reconsider your benching form, wider grip, enormous back arch and many other cheating. I’m a powerlifting fan so I’ve seen some ridiculous benching - not much than 10-15 cm movement of the bar. .
For stronger bench I prefer narrow shoulder-wide grip to make your triceps and whole upper body stronger, more weighted push ups, strict overhead presses and proper exercises for the rotator cuff
Week 1 Day 6 Conditioning
For time: (25 front squats+40dips+25 back squats+ 50 pushups +50 alt pistols+40HSPU)-17:03
Leg Extension: 1x(15- 35lbs R+15-35lbs L+15-40lbs)
Seated Leg curl: 1x(15-15lbs R+15-15lbs L+15-20lbs)
Technique: 90-90 stuff
So I decided to push the conditioning today. My legs died but honestly it was’t as intense on cardio as I expected
@T3hPwnisher On dips, my shoulders feel stuck on the way down. Any tips? could it be the bar?
Stuck in what way?
My shoulders feel impinged and it hurts when I go to depth
Make an effort to remain as upright as possible in the dip. I find many issues result from leaning forward.
If that’s non-viable, I’d use push ups.
I’m no where near as badass as Pwn but I did have legit impingement issues before so just some 2c if I may. Are you doing anything to improve range of motion for your shoulders?
Not sure what your program is right now, but I’d ditch them first until you strengthen your shoulders to the point where you can do them pain free. Or limit the ROM for now. I know dips are great and all, but ask yourself if they are really worth it for having a destroyed shoulder? Also, do more high rep face pulls if you have shoulder issues. They’re low impact exercises anyway, which can still be done after a gruelling workout
Also, try some other bars too. When I was starting out learning dips, the parallel bars that were fixed in distance sucked. I was able to do some dips in a V bar where I could move forward a little bit to get my arms closer. Felt a lot stronger. Didn’t have problems with the parallel bars after spending some time there.
+1 for the push ups.And specifically weighted push ups.
I don’t perform dips at all. My shoulders also hurt. But doesn’t reflect my strength anyway - I bench 67-70 kg for reps with shoulder wide grip. Narrow grip benchig is my favorite for upper body strength.
noted
Thanks for the advice, I’ll definitely give these a try
I LOVE pushups and subbed them for dips today. Thanks for the advice!
WHAAA!!! I want your bench
I’d like to know what I’m supposed to do with my shoulder while doing dips. Hold them down, up, back, neutral?? The possibilities are endless and they all hurt the same
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Week 2: Day 1
Back Squat: 1x5-45kg, 50kg; 5x5-60kg w/90sec rests
Overhead Press: 1x5-25kg; 4x5-30kg w/90sec rests, 1x12-25kg
10x(5 push press+10 lunges)-20kg EMOM
For time: 100 pushups- 3:40
Every thing felt AMAZING, best workouts in a long time.
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But I’m 65-66 kg BW. And this is my strongest muscle grup- shoukders and pecs. I just can’'t squat this weight.
An evidance 
narrow grip bench press
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Week 2: Day 2- Conditioning
30min on exercise bike- hilly course, 5.5 miles
Technique: HS walk
10min walking up stairs w/ 30lb KBs- various combos (2 hand, single hand, front rack)
Chin ups: 3x4
- really fun and got HR up a bit, not too intense but legs really pumped on bike. Actually harder on legs than on cardio
I thought you said you eat a lot, but after seeing your post in flame free, there seems to be a disconnect…I’m just a little concerned since you mentioned your hormones are whacked.
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