I have already made my recommendations to you. They have not changed.
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what u mean ? country?
did wrkout leg today… broke my record… 90 kilo 5 reps squat i mean
yes!! ??? I am curious because you were up super early or I guess super late. for north america.
Yes, what you wrote there is definitely 531 with FSL. It looks fine, and pretty close to what I’m doing. The screenshot you put up a while back wasn’t 531, and what your FSL option is much, much better.
How’s your back?
its okay thank u[quote=“MarkKO, post:830, topic:216814”]
and what your FSL option is much, much better.
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really? good for size too?how to aplly it with pecs[quote=“BOTSLAYER, post:829, topic:216814”]
yes!! ??? I am curious because you were up super early or I guess super late. for north america.
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egypt bro egypt egypt egypt cairo 
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long stroy short… on this guys plan i got weaker on dumbellrow… since i dont use it…
today at the 3rd set of 5 3 1 weak 2 the 3+ reps last set i he wrote 82.5 reps i dont have 2.5 plate so i added 2 5 kilo made the weight 90 kilo… got 3 reps…
weak on dumbell row and ya lost strnjth on dumbell bench too
Yes, really. Do it exactly the same for press and bench. Add in a couple of assistance exercises for high reps and you’re golden. .
Good
I wouldn’t worry about DB row and bench if you’re getting stronger on everything else. When in doubt round the weight down and go for more reps. Nice work though.
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now my own trainer says i cant get muscle… cuzm im fat…lol
That’s just silly. Out of interest, why pay a trainer who fairly evidently doesn’t know what they’re doing?
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Was he joking or trying to motivate you? If not does he even physiology?
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You like a regular dude with a gut. Not obese. Big difference. You should know by now you’re not obese. Also change trainer. Now.
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@MarkKO how u doing… long time … fuck the plan i was doing… ni am back to my old shit… just like @dt79 used to use on meeeeee :d back to what worked before.
What a surprise. Why?
i dont eenjoy plans… i enjoy what i did before… is that wrong mark?
Fair enough. Between your log and the various other threads you started there is enough information to let you set up your own training and nutrition. If, and this is a massive if, you actually use the information; and, even bigger if, you are prepared to do the work over time then you will get the results you want.
Good luck.
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ya doesnt have to be strict plan… stilll lifgintg heavy and i wanted to ask
where is @dt79… what i liked about dt is he no bullshitter… the guy got experience and just knows what real and whats fake
ok so far 100 k squat 2 reps 100 kilo bench 2 rep… 120 kilo deadlfits x3
using less lifts and more focues…sometimes now i do only 4 lilfts a day…
deadlift quewthion… is it okay to go littile high hip? feels better plulling this way…
120 felt easy when i tried high hip but not as high as shoulder… my friend who squat 330 kilo and bench 230 kilo told me to let my shoulder depressed but not retracted aka instead of puilling it back i let it farwrd to use lats better… th… is that safe? cuz i fel it in lat really
deadlift notes… i always forget to squeee glute…
bench note… weak at buttom strong at mid point like easy… 100 kilo was fucking heavy at buttom… but after mid pooint it just easy
got better feeling in my lats now i can really pull using lats
Just read through most of this log and your 5x5 vs 5/3/1 thread over the last few days. There’s an absolute load of good information in them.
I’m curious to know how things are going, give us an update if you come back.