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flint2017

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  1. Hello all So I've read the 531 So the question is I m going to start 531 but confused about 5s pro or original + sets. Have anyone used 5s pro? Any reviews? And how to implement 531 for twice a week frequency,if I am in the gym 6 days a week.
  2. soy chunks

    as a Lacto-vegetarian i take around 50 grams ( raw weighted) of soy chunks daily is this safe amount of soy per day or should i reduce it is there any harm if taking this much quantity will raise estrogen levels in men ? or any other ?
  3. hello all, what do u think about this guy benching 410 lbs at 154 lbs bodyweight, so thoughts on his routine ? https://gravitus.com/blog/ufpwrlifter-path-to-410lb-bench-press/ he uses this Routine Monday/Wednesday Same volume and intensity both days: 33% x 10 (warm up) 56% x 10 (warm up) 79% x 5 86% x 3 91% x 1 96% x 1 91% x 1 91% x 1 86% x 3 79% x5 Friday Fridays are tougher usually due to end of work week and 3rd bench day of week. If you can't repeat M/W, then use this lighter scheme that doesn't hit 96%. If you do happen to find the strength to repeat the M/W session, definitely do so as you have the whole weekend to rest and you will feel like superman come Monday's session. 33% x 10 (warm up) 56% x 10 (warm up) 79% x 5 86% x 3 91% x 1 91% x 1 91% x 1 86% x 2 79% x 4 79% x 3 Accessory - M/W/F Overhead Tricep Rope Extension - 3 sets x 12-15 reps Bodyweight Pull-Up - 3 sets x 12-15 reps The program is very basic, but it's proven. Stick to it for 4wks minimum as outlined and you will gain strength that is there to stay (this is not a peaking program, it's a keeping program). When you're ready to test your max (after 4wks), rest at least 4 full days after your last bench session. I recommend you complete the Monday and Wednesday session (skip Friday before max attempt), then rest and max on the following Monday.
  4. 5/3/1 or 7/5/3 for all compound movements

    thanks @Jordan08 for idea whats your thought about this ?
  5. 5/3/1 or 7/5/3 for all compound movements

    before i was doing Upper lower rest upper rest lower rest training 4 days a week but i need to improve my back so added extra pull day so the routine looks like this Lower upper rest lower push pull rest lower- legs 5/3/1 plus quads volume upper - OHP 5/3/1 plus upper volume rest lower- deadlift 5/3/1 plus hams focus push- bench 531 plus push volume pull- Back hypertrophy volume (bcz back is my weakest area ) rest repeat
  6. 5/3/1 or 7/5/3 for all compound movements

    i am more of a powerbuilding side i like to go heavy in my squats,bench,ohp and deadlifts and also want size i would say first strength then size
  7. Hello all, Currently intermediate lifter and doing push pull legs upper lower routine for the goal of gaining mass and strength so the question is which will be good progression template for progress on all 4 compound movements. Wendler 5/3/1 or ogus 7/5/3 ? Or reverse Pyramid training in 3-5,6-9,10-12 rep range would be better ? @Jordan08 I believe u have experience with 5/3/1 any thoughts, experience or suggestions ?
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