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Originally Posted by TooCuriousso1
Some programming and general thoughts:
-I do think you've got more left in the tank for "beginner program" gains.
I'm sure I do, I have no doubt that if I continue the program I'll continue progressing. I'll probably gain regardless of my programming. It seems like the main goal of the beginner programs is just to get used to lifting heavy, not to be optimal in any way.
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-You might consider adding another set or 2 to your main lifts (and cutting out or supersetting some of the accessory stuff if you're pressed for time).
-You could also just add 2 more lighter sets after your heavy first 3. Drop 15% or whatever that will get you around 10 reps at like RPE9, something like that. For some more volume.
I'll probably do this until I switch programs. Probably need to drop more like 25% to hit 10 reps, especially after 3 worksets.
I feel like supersetting SQ/DL is tough because it would probably hurt me in the lifts. supa setting lat pulldown to OHP and pullup to bench should work though.
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-At some point consider adding weight weekly instead of every time (not sure if you're doing this already).
I only perform each lift 1.5x per week so thats a small change.
I'll probably stop adding weight to squat for a bit - or even drop down - after how bad the form on 175 was. Won't add weight til I get a video where my back isn't collapsing.
DL I'm happy to keep going with linear progression. It's a fun lift and esp b/c I just added straps I have plenty of room to move up.
Bench I have been progressing more slowly for practical purposes (have forgotten to bring microplates)
OHP I'm close to done with beginner gains, going to stall for the 3rd time soon.
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-Reps with the 3rd being AMRAP...
5,5,8 should prob require about 2-2.5min
5,5,7 ~3 min
5,5,6 3.5-4 min
5,5,5 4-5min
in my experience
Looks about right, problem is I'm spending so much time at 5,5,5, even my 6s are usually a bit of a stretch. I also do fairly long warmups, try to get 20-30 reps in.
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-Pay attention to your weight, say on a weekly basis. If you're not gaining weight you could consider bumping up food another 200-300 and see if you can eek out some more gains. I did this like 3 times while running beginner style program. Stall, add food, progress a little more.
Haven't actually gained weight at all since I started, been around 158 throughout. Scale also has me at 23% BF throughout. Either the scale is wrong (likely) or all my gains have come from technique.
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-I think if that fits you better eventually switch to a more hypertrophy based style but I'd recommend milking all the gains you can get here. Im sure you'll make gains and get stronger with any decent routine and a diet that supports it though. Fwiw I spend about 70-100 minutes on my routine depending, squats take me forever to get warmed up
People generally recommend milking LP for as long as possible, I'm not sure if there is actually a strong reason for that or if its just because it looks more effective. I'll be lifting heavier continuing with LP for sure, but that isn't necessarily a good thing.
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edit:
was just looking thru your thread to see the gains you've made and noticed your comment about your back slipping and tough to maintain an arch. Not sure if you've solved this yet but if not... If your gym has some bands (or buy one) strap it over the bench, stole that from OmarIsuf, works wonders.
Yeah this is great, I was going to start doing it but ever since I switched to 'so you think you can bench' style I haven't had any problems digging my shoulder blades into the bench. I've used a yoga mat a few times in the past, its helpful also getting me higher up to make unracking easier, and making leg flexibility less of an issue.