I'm finally going back to the gym after a ~1 year layoff.

Goals:
1) Strength
2) Size
3) Fun

Old PRs:
Squat 190kg / 420lbs [video]
Conventional DL 210kg / 465lbs [video]
Sumo DL 218kg / 480lbs [video]
Bench 120kg / 265lbs
Front Squat 151kg / 333lbs [video]
Press 80kg / 176lbs [video]
Push Press 100kg / 225lbs
Clean 135kg / 300lbs
Snatch 85kg / 185lbs
Clean & Jerk 106kg /234lbs
20RM Squat 130kg / 285lbs [video]

Current weight:
95kg @ 6ft4

Training plan:
Will start with APRE (Autoregulated Progressive Resistance Exercise) which is basically linear progression with amraps, varying rep ranges and auto-regulation. Two months of 10RMs, two months of 6RMs, then 3RMs and repeat. That will be the focus of my work, and around it just add whatever accessory work or some random lifts for fun.

When I get stuck or bored, I might eventually change to Swede's 5th Set as I understand it's what all the cool dads do these days.

APRE 10RMs / Squats / Week 1

weights in kg

10/01

Squat
12x40
10x60
AMRAPx80 = 14
AMRAPx85 = 8

Light Bench
2x10x40

Assisted Pullups (black band) 8,8


APRE 10RMs / Press & Deadlift / Week 1

10/03

Press
3x10x20
10x30
AMRAPx40 = 5
AMRAPx35 = 8

Lol me

Deadlift
12x40
10x60
AMRAPx80 = 12
AMRAPx85 = 14

Bicep Curls 4x12x10


APRE 10RMs / Bench / Week 1

10/05

Bench press
12x30
10x45
AMRAPx60 = 14
AMRAPx65 = 10

Light Squat
2x5x75

Bent Over Row
3x8x40

Abs

C&j pr?
Welcome back & gl

Added & thanks!

Gonna be the fastest gains in any 2p2 log ever. Can't wait!

SYNBR0!!!

PEDSChina #1?

Depth?

x20?!

Let’s hope so!


Yyyeeaaaaa buddy!


Feels like home!


Always


Unthinkable!

That was the last session of the “20 Rep Squat Challenge”, iirc squatting 20reps twice a week for 12 weeks and adding 2.5kg every workout, and do nothing else at all. Easy game!

Good to see you back.

Your old PLing numbers and body size are pretty close to a newer teammate of mine who just competed yesterday. He put up something like 388/259/470 and he's about 6' 5", 220 lbs.

Syn,

20 rep squat challenge actually sounds awesome. Would/would

Welcome back, buddy.

In 2015 I did my first "meet" (it was just a CrossFit Total event) and hit 380/480 on sq/deadlift. Seems very similar indeed!

After that I took an interest in olympic style weightlifting which is why my squat grew but my deadlift didn't really move since 2015.

It's lots of fun and not even as bad as it sounds! Perfect for when you have some 3 month period where you can't really do your usual thing for whatever reason. Lots of people claim to gain weight through it too but I didn't notice anything.

Good to see you too pops!

What's the consensus on 5th Set here? Evo recommended it to me. Any thread I should check out? Success stories?

Welcome back, bro

No starting pics? Curious to see what no training for a year did to you.

I will get some noods in here and reveal the mystery

I decided to go with it. So far it seems like a program for geriatrics and anyone under 45-50 or so can definitely handle quite a bit more. I none-the-less stuck with the main lifts programming using the template from his 2nd book (75%x3x4 followed by amrap instead of 80%x2x4 followed by amrap) and bodybuildified the assistance a bit more and made incline bb my main pressing motion and flat db my 2ndary. Hard to give a review as I'm not even through one 45 day cycle yet. It's also very naturally likely to lead to a relatively stronger bencher than dl/sq; as evidenced by most clients/creator's lift ratios.

3x/wk makes managing life a lot easier though. I just don't think a lot of people with a real life/job benefit from the 4th or 5th day unless very young and most end up far worse off because of it, or god forbid a 6th day (EXPECTEDV). Mayyybbbeee in pure enhanced bodybuilding sphere where you literally aren't doing any barbell free weight motions at all and it's all machines+dbs with the focus entirely on mechanical tension, otherwise 3x/wk pls.

Welcome to 2p2. Gl with DERP method of lifting. Y u abandon wl tho?

lol @ being long limbed and even trying at wling. You are doomed from the start. The advantages for snatching/cleaning with long limbs are tiny, but the disadvantages in the jerk are enormous.

In pling at least dwarves have weak DLing.

Hi duffman, I will still try some wl when I feel like it. Maybe often. But I want the primary focus of my training to be the big lifts. I'll probably continue to do some cleans and/or snatches in stead of curls and pulldowns.

Here they are!



Here's a bonus just for lols:

Belay that oiling soldier!


Welcome back synbro!

No seriously, he has some 65 (now 66?) year old woman is totaling over 1k using his methods. I have the joints of a 66 year old grandma so it's a good fit for me. I think most people could probably handle amrapping both sq/dl, but maybe I only say that since I hbbs which is way less taxing on low back than regular powerlifting squats.



9 days between each sq/dl sesh.

^ Sounds like something I could enjoy

APRE 10RMs / Squat / Week 2


10/10

Some snatch practice with broom and empty bar (high hang sn, drop snatch, ohs)

Squat
12x40
10x60
AMRAPx85 = 13
AMRAPx90 = 10

Press
12x20
AMRAPx35 = 12
AMRAPx35 = 10

That was geriatric old me being excited about trying it out next year (when dancing will take a backseat to training)!

A friend of mine who is about 5'2" can pull over 4 times bw. GFS's wife, who is short, is one of the best female DLers in the world. There are lots of other examples.