Just the podcast Joe did with Wenning
It’s not overly complicated, just three exercised to Target weak/key muscle groups for the main lift done circuit style no rest 4x25 each exercises
Start light and build over years
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Fair enough, I’m assuming we’re talking Joe DeFranco, not Rogan. Cheers for that, I’ll check it out.
Also I ended up doing the exact thing I swear I wouldn’t with DeFranco Insider. Getting all those programs was too tempting 
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ME lower
Warm up: 4x25 back extn/goblet squat/db row
Main lift: 20 inch box squat 230kg PR 506LB FUCKERS!!!
assistance 1: good mornings superset W bulg split squat 3 rounds
Assistance 2: back extensions W 20kg superset W hollow dish rocks
So happy to hit a 500lb something. And it wasn’t wrapped and, while not a bouncy touch and go either, just a solid rep.
Victory selfie
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Congrats on the 506 mate and looking solid. Surprised not to see them quads in the photo, though 506 would add at least an inch.
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Rep upper.
Warm up: 4x25 incline db press/row/ Rd fly. Used 17.5kgs and 4kgs today. Sweet spot of weight
Main lift: incline bench, 3 sets max reps
Assistance 1: chin ups/band pulls ss x4
Assistance 2: lat pull down 3 sec eccentric X3
Assistance 3: pushups/ab wheel X3
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Gluts Doms…man…I don’t think I’ve ever had these. Guess they’re finally working
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Looking rock solid bud
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I prefer 28s. Start and finish with full reps. You think you can’t after the partials, but just another chance to give it hell!
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Looking rock solid man! Congrats on the 500+ that’s awesome
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I’ve tried to turn my 21s (usually more like 30s) into mechanical drop sets. If I get the weight right then the final partial reps are just like 7-10 failed full reps. It takes everything I have to get to the halfway point.
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I’ll get a leg pic in for you don’t worry 
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You like cruel and unusual punishment.
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There is something strangely satisfying about pushing out a few more than you thought possible. So much easier when another is pushing you. Too easy to disappoint yourself
Max effort upper today
Warm up: seated row, band pulls, pushups 4x25
Really enjoyed that
Main move: bench press medium grip. Single at 125kg.
Supplement: seated machine ohp 2x max with 2plates per side
Assistance 1: face pulls and bicep curls
Assistance 2: lat pulldown, 2 ramping sets, 1 double rest pause
Assistance 3: standing abs
Good day.
Bench was less weight but felt technically better. Not just bouncing off my sternum with a wide ass grip. Keep at the tricep and upper back work and hopefully keep improving
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De load week this week, it’s awesome.
Have basically done nothing so far and I feel super rested.
Strongly thinking of doing BBB 3 month challenge to close out the Transformation challenge.
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BBB month 1 week 1
Monday
Press: 5x 40/45/50kg no extra reps
Bench: 5x10 55kg
Chins 5x10
Curls, triceps and face pulls 3x12
Enjoyable. I have not done that many reps on bench in a while lol. Heck of a pump. Nice and light for now
3 Likes
Week 1 day 2
(Life got in the way this week, bday etc)
Deadlifts 5x 125/145/165kg all dead stop
Squats 5x10 85kg
Decline sit ups 5x10
Sled 6 efforts
I made the mistake of dismissing the squats today. There’s no way 85kg will be any challenge I thought. 50 reps disagreed. By the time I got to the sled I was buried lol. Lesson learned. It’s going to take focus and effort to get to 5x10 with 140kg/308lb
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Yep 10 rep squats are not nice, glad I’m not the only one enjoying them 
someone added squat cardio, I know the feeling and 135 burns like no other
BBB week 2 month 1
Monday
Press 3x 45, 50, 55kg
Bench 5x10 55kg
Chins 5x10
Curls and triceps 3x10-12
Face pulls 50 total
4 Likes