scapular depressions for back
lat pulldowns
cable cross overs

The percentages are literally only important the first workout anyway, after which you should be either progressively loading or tightening up your rest interval, but yeah, seems fine.

Fwiw less rest is only better if it doesn’t result in fewer reps performed, also for hypertrophy.

There, fixed it for you. Be reasonable. Lol at you ever hitting 5x10 squats at 65%. If you insist on 5x10, go 50%. You will still cry uncle after two weeks.

Only monsters like Evo, halfslant, and booktomarket have been able to do 5x10 squats. Your lowerbody hypertrophy is so uncompliant for your heart that you won't make it through the first day.

I have never heard of 5x10 bench followed by 5x10 press. It's so dumb, just incline 5x10 and cut off 10-15 minutes. And it's not like your push muscles are lagging.

I'm fine with the adjusted. 5x10 sounds terrible lol.

**Lower Hypertrophy**
BS 3x10 @65%
FS 2x8 @70%
DB lunges 3x8-10
SLDL 3x8-10
Bridges 3x5 (10-15s)

**Upper Hypertrophy**
OHP 3x5 @80%
Bench 5x10 @65%
CGB 3x8 @65%
French Press 3x10
CCO 3x10-12

**Pull Hypertrophy**
Pull-ups 5x10-15
SD 3x8-10
BB Rows 5x10
LP 5x10
BB/DB Shrugs 5x10-12

** Upper Power**
Bench 4x4 @80%
OHP 5x10 @55%
CGB 3x5 @80%
Weighted pullups 5x5
BB/DB Shrugs 3x8

**Lower Power**
BS 5x5 @80%
DL 1x5 @80%
SLDL 4x8
Bridges 2x5 (25s)

Actually wait, why is OHP for hyper at 80%, that makes no sense and DL only 1 set, nah thats weaksauce.

OHP is 3x5 during your hypertrophy day because your volume OHP work is on your upper power day. And you can actually progress your heavy OHP in some non-trivial way before you volume monkey since you're doing it first.

I think it's fine and prefer breaking it up that way myself so you're not doing too much of the same rep scheme.

One set of DL after 5x5 squatting at a non-trivial weight seems fine for now; you can add in some backoff sets as your work capacity increases.

This is what I'm gonna make it for now;

**Lower Hypertrophy**
BS 3x10 @65%
FS 2x8 @70%
DB lunges 3x8-10
SLDL 3x8-10
Bridges 3x5 (10-15s)

**Upper Hypertrophy**
OHP 5x10 @55%
Bench 5x10 @65%
CGB 3x8 @65%
French Press 3x10
CCO 3x10-12

**Pull Hypertrophy**
Pull-ups 5x10-15
SD 3x8-10
BB Rows 5x10
LP 5x10
BB/DB Shrugs 5x10-12

** Upper Power**
Bench 4x4 @80%
OHP 3x5 @80%
CGB 3x5 @80%
Weighted pullups 5x5
BB/DB Shrugs 3x8

**Lower Power**
BS 5x5 @80%
DL 3x5 @80%
SLDL 4x8
Bridges 2x5 (25s)

A pure power/hypertrophy mix is kind of terrible for OHP progression, since you're never going to be doing it fresh, but as you like.

I see. Bench would wipe me out the majority of the time so doesn't make too much sense to be testing my 80% then. I'll swap then.

Similarly I might suggest swapping DL to your lower hyper day, doing it first, and taking out some of the FPS bb.com **** afterwards and/or moving it to your power day, just because you're going to have a hard time progressing on DL as written.

Should I just take out front squats and do DL 80% on hyper day to start off with followed by back squats 65%? followed by accessory work?

I kept FS in there cause I enjoy doing them actually and feel it a lot in my quads

Maybe check out GZCL. This is basically what you're trying to do.

Yeah 5x10 is fine for squatting only once a week, but since you're squatting twice a week 3x10 is fine for the first workout, especially since you'll also FS and do a lot of other accessories.
GZCL is very much a powerlifting program and not a bodybuilding program, not recommended for hero.

Hero should run a proper linear progression and put on 25 lbs. He'd be a monster and he has the dietary discipline to lean out after.

This tbh. GSLP and 4-7 days a week of frequency pullups done with care would be the perfect hypertrophy and strength program. I'd be doing that now if not for injuries, but our hero is not beat up and all and could do it.

Tonight was kinda weird, one of my friends he's currently out of the country. His girlfriend whom I live in the same apartment complex asked if I wanted to go out for dinner since we both love sushi. I was like of course, it's all you can eat sushi, I didn't infer as to who else was going nor did I really care. All you can eat sushi for 21$ well worth it. In any case, we went in the same car and I asked how was her week, how her job has been and kept the same topic of conversation going even after we sat down for sushi. She was even like, I'm sorry I know all I talk about is my job. Told her it's interesting and I wanted to hear more and if she can advance into a different position and wanted to hear more about the statistical side of what she does. So, it got to the point we were there so long, the waitress literally took my plate away from me. In a matter of 5 minutes asked me twice if I'm done, second time I said yeah whatever that's fine. We talked more on the ride home then we went into her apartment, chilled for a few hours and that was that. The point is, she literally never has connected with me this way before and I feel like she needs somebody to connect with. Her boyfriend left her, traveled away out of the country just to take "classes" for school and left her behind, basically said see you in a year or two. Should I make more of an effort to hangout with her more often? Or is that kinda weird?

Oh that's interesting.


How was the sushi? What did you order? Any cream cheese ones? Any deep fried? Did they have good sashimi? Does that restaurant serve octopus?

I just took a look at it. I dunno mane, not that much volume. Does anyone have a version of it with a tad more volume?

The idea is that you do a lowish volume bb training routine, but then do 7-10 sumaximal sets of pushups and pullups every single day or nearly every day. They don't cause very much systematic fatigue but are very good muscle builders that carry over well to the barbell lifts you're doing without interfering with them particularly badly.

The big weakness is that they can potentially put a lot of stress on connective tissue if you're not careful.

I ordered the wrong roll I was pissed. This was my second plate. Fried sushi of peace. It was hugeeeee

EV,

Aren't you married? Not that that means you can't or shouldn't have friends of the opposite sex, but this situation feels a bit odd given both of you are ostensibly in committed relationships, if only superficially in one instance.

Re: GSLP, you're free to, you know, do the program as written and bolt on as much bb.com cable machine puffery as necessary to fulfill your inner upper body bro. The general gestalt (squat 2x/wk, deadlift 1x/wk, alternate presses every workout, progressively overloading each lift) works no matter what you add afterwards.

This might be a good idea because I might have to go back to academy end of the year. But, I have to see a shrink tomorrow for academy purposes, 8-9 hours there, going to be brutal. Anyways, Next workout is going to be wednesday so I gotta decide by then what program I'm going with.

My biggest concern is too little volume due to my own goals. We all know I lift to look good. Typically this program was designed to increase strength and that's the whole concept of it. Not sure if it ties well into my goals.