You’re welcome!
I hear you about figuring out what’s next. Any ideas on your end? NM is locking down everything gain, so that ends my run-bike-lift momentum.
I hate to hear that.
I don’t have clue. I may just adjust the TM and run the program again.
Yeah, gotta stay flexible I s’pose. The upside is I’ve been itching to improve my OHP and finally push press my body weight. Now’s the time!
Something that moves you towards three hundos makes sense to me. You mentioned a brief deload or cycle of lighter lifting - at this pii in life, my first question is what type of lifting do you WANT/FEEL LIKE doing right now?
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I WANT to do a full on bro split but am unwilling to sacrifice strength gains I have workes so hsrs for this year.
What I NEED to do is work on some of my imbalances bring my left side up.
What I will PROBABLY do is the same old shit🤣
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A full-on bro split (chick split?) would allow you to work on imbalances. Jus’ sayin’. The question would be how to maintain or further develop strength on the split.
Powerbuilding is the clear winner.
Exactly! Now to find the perfect program for that is the trick.
Hmmm. Washed-Up Meathead with a couple adjustments might work for you. I’m planning to stick with its template and swap exercises. In case you’re interested, here’s the link. It starts by explaining Westside for Skinny Bastards; Washed-Up Meathead drops the dynamic leg day and is outlined a little more than halfway down the page:
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Thanks! That looks complicated. I’m not very smart ya know.
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The WU-M is quite simple (I shy away from convoluted, multi-layered programs. Too much mental energy needed before exerting physical energy.) The first upper body day is working up to a top set of 3-5 reps for the cycle’s heavy lift (for me, that’s going to be push press for the foreseeable future.) I then add 3 x 5 - 7 volume sets with a litter but challenging weight. Next is
a couple warm-up sets then 4 x 8-12 rows supersetted with rear delts stuff, and finally finishing with arms and delts of whatever type.
Leg day follows the same scheme which, in your case, would be trap bar deadlifts of 3-5 rep max set, increasing the weight when you do 5 reps, etc. Haha i actually don’t even remember the prescribed leg day, since my hip’s jacked and I do my own thing.
The second upper body day is high reps doing different exercises. That’s how I approach this template.
I’ll look around for other programs and send you anything that looks interesting. Feel free to send me any, too.
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Wu= yeah I did some hip circle shit
Squat
1x5/bar
1x5/115
1x3/135
1x1/145
1x1/155
1xalmost/170 would have been a 15lb pr but I blew it. 
Got mad at myself so
5x2/155 which was my 1 rm I have been working off of so at least that’s something.
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Wait, why was that a fail? That looked pretty easy.
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I don’t see how you blew it. Depth looked good. And it moved pretty fast for a PR.
Looked slightly high to me, but I’d take that for a PR and it moved so, so easily I assumed it was a warm up until the video ended.
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Not quite deep enough. I’ll get it next time.
Thanks! But I didn’t get quite deep enough. I just nèed to keep doing what I have been doing and hopefully hit it in about 3 months…lol
Yeah, I mean it was slightly high, but it was so easy I’d bet you could walk out to your garage now and do that weight to depth.
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Just a confidence thing imo.
If that was 1000lbs+ and you weighed 400lbs and you were wearing a squat suit plus knee sleeves and heavy duty knee wraps, that squat would’ve been way too deep!!! So there’s that…
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I think equipped PL feds might interpret 'crease" a little too liberally
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I have been working hard to build my confidence to drop down in the hole and rebound out of it. I have definitely made progress this year. Just need to keep hammering it till I get it right.
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If it helps, I tend to get stronger on bro splits than when I do something “cool”. The only thing I have to watch is my fatigue, but you can manage that ok the big lifts
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