Probably not worth critiquing the percentages too hard if they're just from a training max that doesn't relate to a real 1RM at all. He'll just increase them until they're actually hard sets (we hope), so the 4x4 @70% will actually be at his real 80%. This has happened a few times in my programming.

Everyone comes in this joint, looking to lay a crack on the healthy orange aesthetic king. Soon, it will come to an end after I start taking everyone monies through prop bets. I'll be creating a challenge for you Monte, lay out the terms and when you decline due to fear of losing and creating the ultimate shame for yourself, your demeanor will be altered when you enter this log of gainz.

I just looked at layne norton's new PHAT.

Bench 2x9 @72.5%
Squat 2x9 @72.5%
Deadlift 2x7 @72.5%


EV, you and your coach are little facking pussies. You are dead to me. This log is for schoolgirls.

Exactly this. The percentages are not a concern to me, only OHP, may have to be adjusted.

Loco,

You are a cardiobunny. Your vag is probably hurting because it's that time of the month for you. My advice- put down the rice pudding and eat some chocolates.

I just looked up my routine back in 2014 when I looked my BEST. Volume was crazy.



*Should be performed at 80-90% 1RM
*All compound lifts should be performed at recommended %RM.

SPLIT
Day Workout Diet
1 Upper Body Push Hypertrophy Training Day
2 Lower Body Hypertrophy Training Day
3 Upper Body Pull Hypertrophy Training Day
4 Off Training Day
5 Upper Body Power Refeed Day
6 Lower Body Power Training Day
7 Off Training Day

Upper Body Push Hypertrophy
*Barbell or Dumbbell Flat Bench Press 4 sets of 8-10 reps
Incline Dumbbell Bench Press 3-4 sets of 8-10 reps
Weighted Chest Dips 2-3 sets of 10-12 reps
*Overhead Press 3 sets of 8-10 reps
Side Lateral raises drop set 4 sets of 12 reps each drop (24 reps each set)
Barbell Incline or Flat Skull Crushers or Close Grip Press 3 sets of 8-10 reps
Rope or Cable Pushdowns 3 sets of 10-12 reps
*Should be performed at 65-70% of your 1RM

Lower Body Hypertrophy
*Barbell Back or Front Squat 4 sets of 8-10 reps
*Sumo or Romanian Deadlift 3 sets of 8-10 reps
Walking Lunges or Bulgarian Split Squat 3 sets of 15-20 steps each leg
Lying or Seated Leg Curls 2 sets of 12-15 reps
*Should be performed at 65-70% of your 1RM

Upper Body Pull Hypertrophy
*Barbell Bent Over Wide Grip Row 3-4 sets of 8-10 reps
Lat Pulldown Wide Grip 4 sets of 10-12 reps
Dumbbell Bent Over Row 3 sets of 8-10 reps
Close Grip Lat Pull Down 2-3 sets of 8-10 reps
*Barbell Rack/Block Pull 3 sets of 8-10 reps
Reverse Dumbbell or Pec Deck Fly 4 sets of 12-15 reps
Dumbbell Curls 3 sets of 8-10 reps
Preacher or Cable Curls 2-3 sets of 10-12 reps
*Should be performed at 65-70% 1RM

Upper Body Power
*Barbell Flat or Incline Bench Press 5 sets of 3-5 reps
Dumbbell Flat Bench Press 4 sets of 6-8 reps
*Overhead Press 5 sets of 4-6 reps
Lat Pulldown Wide Grip 2-3 sets of 6-8 reps
Side Lateral Raises 3 sets of 8-10 reps
Barbell Flat or Incline Skull Crushers 3 sets of 8-10 reps
Dumbbell Curl 3 sets of 8-10 reps
*Should be performed at 80-90% 1RM

Lower Body Power
*Barbell Back or Front Squat 5 sets of 3-5 reps
*Barbell Deadlift 3 sets of 5 reps
Leg Press or Hack Squat 4 sets of 8-10 reps
Walking Lunges or Bulgarian Split Squat 3 sets of 10-12 steps each leg

You might look into using percentages that are closer to reality because it makes it easier to track progression and make on the fly program adjustments. For reference, my lightest days are 3x6 @75% for the big four and those are usually done with <3 minutes of rest and at least 2 reps in the tank on the third set. By contrast, for 5x5 @80% I usually need to rest 4-5 minutes between the last couple of sets and they'll be near to failure.

Bro, he's not a powerlifter. No need for that!

I'm running this for 8 weeks then another deload. All the main lifts my last set will be AMRAP. 2+ move up 10 lbs, 1-2 5lbs, 0 same. This first week I'm going to test out my maxes find out where my 3RM is for all main lifts (BS/FS/Bench/CGB/DL/OHP).

Gay

My adjustment

Upper push hypertrophy
Incline Bench 5 sets of 10 (10x5)
Seated DB or BB press: 10x5
Close grip bb bench OR dips: 10x5
1 tricep accessory (skullcrushers, cables, close pushups)
1 shoulder accessory (lateral raise variation)

Lower hypertrophy
HBBS or FS 10x5
opposite squat: 8x4
leg curls 3-5 sets
leg extension 3-5 sets

Upper pull Hypertrophy
Pullups: 3-5xfailure pullups are no good for EV becuase he can cheat ROM instead of progressing
BB, TBar, or Chest Supported row: 10x5
Easier pulling exercise (cable rows, pulldowns, inverted bw rows, something like that): 10x5

Biceps: 4-6 sets to failure on curls of your choice

Upper power:
Incline or flat bb: 5x5 around 80% of 1rm starting weight, load 5-10lbs each week
BB, Tbar- or Chest supported row: 5x5
ohp: 5x5
Weighted pullups: 5x5
Curls: who the **** would do this for power?
triceps: same

Lower power
main squatting variation 5x5
DL: 5x3
go home. This should gas the **** out of you and take about an hour.

I would only do a routine like this if I was willing to REALLLLYY up da dose and could nap all day. It's less aids than the pile of pickeled afterbirth you just posted though.

3 days per week DC training split would be perfect for our hero who can't seem to grasp the concept of progressive overload as being the most important part of a training program, but he'd not be caught dead doing such a routine despite it's demonstrated success.

There you go again with the nonsense of 3 days per week, sigh.

You realize I don't give a **** about strength, right?

I think everyone has started to come around to that realization, yes

Week 1 of Strength block, tested my maxes for back squats & front squats. Didn't do much more, wife was pissing me off kept asking me how much longer. I said **** it I'll actually workout when your at work next time. Will upload vids in a bit.

Back squats 245x2


FS 205x3 PR

As we all learned years ago, the way that muscles grow is through getting stronger. For aesthetics, this does not mean 5rms in big barbell lifts, but perhaps increasing the number of reps you can do with 16kg dumbbell curls, increasing the weight on the pulldown machine for 10x5, or increasing your 15rm incline db press.

so yes, you do care about strength, just not powerlifting strength. Your program is terrible for gaining either kind of strength.

And what about the 8-week program I just ran?

EV doesnt believe in progressive overload?

EV doesn't even ROM?

Does he even TUT > 40s? Doubt it

But he does believe in eating perfect macro ratios.


tellmemore.jpeg

I thought I was dead to you?

Making suggestions (which he perceives as arguing, of course) is kind of helpful in taking a step back and trying to simplify my own programming. When it comes to programming for strength, looking good naked, or even running long distances better SIMPLER IS (almost) ALWAYS BETTER. The frequency with which simplifying is optimal is near perfectly inversely correlated with 1.) physical limitations of the athlete and 2.)Level of advancement of the athlete. We should all ask ourselves, "What can I simplify in my programming?"

I think even EV is subconsciously aware of this relationship between simplicity and injuries/advancement, but perceives himself to be ultra mega ronnie coleman advanced.

I can't quit you bro

By the same token strength does not always equal greater physique. If I ran SS 3 days a week increased my squat/DL, do u really think it would be the case?

I'm with EV on 3 days a week being lol for his goals. I'd go with 4-day full body or 5-day split, in either hitting each muscle group 3-4 days a week.