I imagine mid-80s. I don’t weigh myself very often to be honest
2 Likes
some great work you have been doing, keep it up!!
1 Like
Looking beefy😍
1 Like
Saturday 15th of August
Hinge
RDL / Broad Jump
- 120 x 3 x 1+1+1 / 3 x 1+1+1
Zercher Good Morning
- 60 x 15 PR
This was not as controlled as it should have been. Will go much less reps next week
30 total Chin-Ups / 40 total dips
- 13:42 all up
- Chins: 5+5+5+5+4+3+3
- Dips: 7+7+7+7+6+4+2
Copenhagen / 45° EZ Bar Face Pull / CS EZ Bar Wide-Grip Upright Row
- 2 x 5 breaths / +10 x 15 / +10 x 6
Arms out angling Delts crew checking in.
Wut are delts and how can I buy them?
I dunno u tell me. Been looking for em my whole life
Crusade time
Tren, obviosuly
Cheers guys!
1 Like
Monday 17th of August
Squat
Went pretty far off-script, but this is my last week of this block of training so I figured why not
Front Squats / Hurdle to Box Jump
- 95 x 1+1+1 / 1+1+1
Went fuck it and switched to high-bar for the first time in a long long time
High Bar Squats
- 95 x 3 easy
- 100 x 1 easy
- 105 x 1 PR easy
- 110 x 1 PR
- 120 x 1 PR
- 70 x 20 PR
Ugly single but super stoked about that. My low bar max was 120 and slow, with a belt. Hitting a belt less high bar for the same amount of weight feels pretty good. The 20-repper was super easy (for a 20 repper)
Went home
1 Like
Training update
I’ve planned my next 10 weeks of training. Like I have been, I’m going be keeping in all the athlete-y sprinty/cutty/jumpy stuff, and using a triphasic mod, but I’m shifting the focus from max strength to hypertrophy. As such, ill be using a modified boring but big template
MONDAY:
- Acceleration work: 120m total
2A. Squat: 531 Min Reps, Triphasic Tempo
2B. Vertical Jump: 6 x 2
3A. Incline Bench: 531 Min Reps, Triphasic Tempo
3B. Falling Med Ball Throw: 6 x 2
4A. Incline Bench: 5 x 10 @ 50-55-60% TM
4B. Weighted Chin-Ups: 5 x 3-5
5A. Copenhagen Plank: 2 sets
5B. Yoke work: 2 sets
WEDNESDAY
- Max Velocity Work: 240m total
2A. RDLs: 531 Min Reps, Triphasic Tempo
2B. Broad Jump: 6 x 2
3A. Dips: 3 x failure
3B. Row: 3 x 8-15
4A. Nordics: 2 x 6 Cluster
4B. Yoke: 2 sets
FRIDAY
- Acceleration work: 120m total
2A. Bench Press: 531 Min Reps, Triphasic Tempo
2B. Med Ball Chest Throw: 6 x 2
3A. Bench Press: 5 x 10 @ 50-55-60%
3B. Chin-Ups: 5 sets
- Squat: 5 x 10 @ 50-55-60%
5A. Copenhagen Plank: 2 sets
5B. Yoke: 2 sets
Since it’s triphasic, weeks 1-3 (cycle 1) will use 5s eccentrics on the main lift, weeks 4-6 (cycle 2) will use 5s pauses on the main lift, and weeks 7-9 (cycle 3) will have a normal tempo with a focus on bar speed
Should be fun, really looking forward to packing on some mass
Sounds complex lol.
1 Like
Lmao.
Its 531 with tempos 
2 Likes
531 sounds complex to me lel
1 Like
Well, the people on the Jim Wendler forum certainly make it seem like rocket science 
1 Like
I feel like the research on getting big is a bit all over the place at least compared to the research on getting strong
1 Like
it definitely is… I just take it as confirmation that anything works.
I do like the effective reps theory. Understanding that has helped me classify productive vs unproductive training
1 Like
Yeh I think individual differences, drugs, nub gains, difficulty in measuring muscle gains/ long time needed to make them gains etc. fucks it all up. Kinda a general direction though which is nice
1 Like
How’s dem zercher good mornings. Still deciding on my hinging volume-y high rep movements.
I love them. I need a slow tempo to feel my hamstrings working hard, which is awful/awesome because the longer TUT means I smoke my thoracic erectors and mid traps as well.
I can’t prove it, but I very much imagine that the Zercher’s given me good carryover to my front squat.
It’s also helped out big time with my shoulder mobility. Reaching downward at a 0-60 degree angle can allow for inflation/expansion of the posterior ribcage. That helps restore shoulder flexion, abduction and external rotation.
Also, I use a bar pad because I just couldn’t get used to using the unpadded bar
1 Like
