Alright, thanks
Do this, keep eating and training hard.
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Start of new program im testing.
Upper 1
Bench
4Ć6 70% of 1rm 50kg
Amrap leaving two in the tank 60%
Ć10
Seated db shoulder press 3Ć10 17.5kg
20 Band pull aparts between bench and seated db press.
Pendlay rows, i have dwarf arms so i put two 5kg plates under the plates on the bar , now i can actually get a proper rom and im not bending over too much, whereas before i was using a lot of lower back
Seated low rows
350 method
Facepulls 3Ć10
Curls, my biceps are weak asf and i cant even get ten reps of the bar which weighs only 20kg. Anyways very taxed from back work, il have to use dumbells until my biceps are stronger.
Took 2hrs 30 and did no prowler work. I need to shorten my workouts, and stop resting so long between sets ( i just start daydreaming and shit).
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Thatās appalling lol
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I can guarantee if i did prowler pushes like i was meant to, it would somehow end up at 4hrs lol
Whatās your reasoning for trying this new plan instead of the old one?
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Well i dont really have a valid reason, i was kind of bored of training three days a week and only doing one amrap set for a lift then 60 seconds rest and another set.
Great leg session today, i learnt that i shouldnt listen to music whilst squatting as it affects my focus and i starting using bad form .
Lower 1 Quad focus
High bar back squats
4Ć6 @70% of 1rm 70kg
I didnt start listening to music till my 4th set and in set i couldnt focus, so i starting using bad form and my right knee hurt a bit after thatā¦
Its okay now though thanfully.
Leg press 350 method
140kg brutal asf
Leg curls 4Ć6
140 ibs/ forgot the kg
Dumbell walking Lunges
2Ć25 8kg
A pullup between every set.
Edit :i forgot the lighter amrap backoff set but meh oh well
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I second this. Also depends on what exactly youāre training for. I test maxes for an obvious reason, HOWEVER, at the beginning I could test maxes maybe on a 3-4 month basis. And even then they werenāt really my maxes. Nothing really has been for a while. Most of my true maxes are 20 pounds more in a technical sense, but I cut it off, for safety reasons, and run from there. Itās a good idea to find your RPE (Like Mark does). You donāt have to live by it, but itās good to have that as backup. Now Iām spacing 1RMs as long as it takes or according to what training advises. But exactly as Mark said. You will burn out extremely quick testing maxes that frequently. Even at a young age, itās just not ideal for making steady progress.
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Ive only tested my maxes once and i will in a few months to see how much strength iv added to it but thats it, il just be plugging away at reps 3+ , i just need to get my body accustomed to certain rep ranges ( for some reason it favours 3-6 reps and anything higher or lower sucks .
Seems legit. I just add in commentary for any help that may by useful. I injured my lower back a while ago falling prey to the glamourous practice of always wanting to see how strong Iāve gotten. So as long as you can gauge your progress and prevent injury do so.
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It is useful thanks 
, i figure if i go from squatting 70kg Ć6 (70%( of one rep max on squats ) for four sets easily to 80kg Ć6 easily then iv gotten stronger so no need for testing maxes really, but its good for me to do so every few months i think so i know just how much strength i have added.
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Did you design the program yourself?? If you did Is there A reason why you donāt use one by a reputable coach?? Your training seems consistent and it looks like your working hard which is great but you do seem to program hop a bit. I did this too at your age but found it is very hard to determine any real progress when you change so often.
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Yeah i designed it myself,before that i did paul carters guaranteed muscle mass program, but it was really boring and i didnt like only training three days a week. No reason i dont do like 5/3/1 or westside etc i just like to see how strong i can get myself without using any other persons program for a while also i like freedom and testing things out to see what works for me.
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I do understand your reasoning for wanting freedom and independence, but to an extent thereās a heck of a lot of benefit to following a program. Especially if youāre beginner, or even an intermediate. When I first started training I went by feel with a solid 5x5 full body program, but as I progresssed I needed more structure within my training, which is where a good laid out plan comes into play. Iām not discrediting you or anything, but get as much gauidance as you can get, and then maybe after some years try to program your own stuff. At the moment though, I donāt think you have experience/skills to be able to construct your own plans. I mean no harm in what I say, but you and I are both young in our lifting careers and I think itās rather beneficial to follow a good plan already laid out. I understand itās fun to see how far you can progress on own your own, but most often times youāll stall a hell of lot quicker that way, especially as a beginner. Thereās nothing wrong with trial and error, but there is if you couldāve spared yourself certain errors. A lot of lifters, including myself will encourage you to stick to a program. And if I were you Iād stick to it for at the very least a year. Most of my programming when I started was basic 5x5 templates, and schemes I messed around with, and slowly implemented Westside into it. And while I am on 5/3/1 to get a good knowledge of percentages and volumization, it will probably be the only thing I rotate with Westside for probably another 3-5 years. Of course I get all google eyed over programs like Cube method, other conjugate methods, Sheiko, Klokov (not sure I spelled that right), Candito, etc, but I have seen tremendous progress where Iām currently at, and maybe after another 5 solid years of progression I can implement new things.
Thatās just my advice to you, mainly to save you from frustration and whatnot.
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Well, when i first started training back in my old town and old gym where i had to squat on the smith, i went from barely squatting the bar to 100kg for reps (. Using my own programming so until progress stalls il keep continuing . I have changed how i program alot , and i really should follow a structured program but for now il be doing 2 upper 2lower a week with a heavier squat day with hammies and glutes focus on assistance and then a lighter day with quad focus as assistance , a bench day and an ohp day. Iv set some goals for myself and once i achieve them with my programming il be happy then i shall move on to something like 5/3/1.
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Upper 2 ohp focus
4Ć6 70% 1 rm 35kg
Incline plate loaded chest press 350 method
Pendlay rows = mainly lower back so i did yates rows and wowww that shit hurts( in a good way) felt it alot in my back so yah.
4Ć10
Seated rows 350 method
Left the gym no curls or prowler
since i started school yesterday iv bee feeling totally drained, i dont know why school drains all my energy but anyway i need more sleep i think because im back at school.
So a bad workout felt really weak on everything except ohp
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Lower 2 posterior chain focus
Squat 3Ć3 @80% of 1rm 80kg
wtf this was not even difficult, infact it was easier then tuesdays session of 4Ć6 with 70% of my 1 rm, yeah my body definitely loves lower reps.
Then 60% amrap two in the tank like 10 i think
Rdl
50 kg 4Ć6 easy
Pull throughs 350 method
Lunges 3Ć10
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Haha mine to. Thatās why I do 20 rep squats 
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20 rep squats are the best thing ever - no matter what variation of squat it is, they make you strong and tough as hell.
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