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Glad to see your doing this too And nice strong starting numbers.

Looks like you added in a few extra exercises , interesting any reason or just wanting to get some extra work in ? I've thought about adding a few things in too.

AND what's with the box squat ? Didn't want to put on the 2.5's to get an even 500

Can't wait to see where you'll be by the end of this.

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Yeah, I want some extra work in for my lats and arms, otherwise, I don't think it's anywhere near necessary. Plus, I've found it warms me up a lot further, even after my "official" ten minutes of warmups beforehand I didn't bother posting. I've found I always do extremely well with the hypertrophy work before the squats and deads for back and arms. Upper body's a whole lot easier, so I can get through the main compound, then a few more exercises for my delts and triceps. I think that's where I differ from many other trainees including Wendler because I prefer squats and deadlifting always near last in my workout. I go so hard and heavy with those in regards to effort that I can't do anything else lol. More of a DC mentality of, "Okay, I gotta get through one more and I can go home" type deal.

My favorite 3 day workouts are certainly with a back/legs/arms in one day, chest/shoulders/tri's the other. That way one day won't be longer than the rest (ie. upper vs. lower). Additionally, my yoke (shoulders/traps/upperback) is the most important equation for bigtime 'big 3's', so it gets direct and indirect work every day.

Honestly, if you seriously take that final set of deadlifts to the brink, I don't think much more could be done lol.

I like the idea of using 90% of where you're currently at because I KNOW I'm going to make the weight, plus go a lot further on the last set easily. Plus, I don't have to use a belt either which pays major dividends down the line for the next meso when I increase everything. Chances are I'll keep everything for 2 meso's each before rotating to something like a board/floor press, ect. But don't quote me.

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That is a very nice first workout Horse.

I agree with you on the back stuff 1st.Yesterday before my ME sumos I did some high rep dumbell presses ss with high rep dumbell rows for warmups/GPP.My back was nice n loose and ready to pull heavy.

I really like the look of that 5,3,1 template 3 day too.Lots of time to hammer you GPP/weakpoints.Good shit man.

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Tuesday

Bench (medium grip)

Wave 1

265 x 5
285 x 5
300 x 5-AMAP

Bench - 265 x 5, 285 x 5, 300 x 8
- First time with a lot of reps in quite a while lol.

Weighted Dips - BW, 20, 30, 40, 50 x 8's
- 2 minutes timed.

DB Front Raise - 40 x 12, 12, 12
- 90 seconds timed.

Pressdowns - 150 x 20, 15, 15

ss w/

Abs Pulldowns - 150 x 15, 15, 15
- 60 seconds timed.

Lot's of extra's again.
Good stuff , D.

AMAP , what's this ?

As Many as possibe?

Automated Molecular Assembly Plant?

I always will try and limit myself to 4 exercises per day, which never includes my abs work (which will be every chance I get).

For this cycle, I'm doing a good deal of accessories. Mainly in part because the weight is only 90% of what I could do. That's part of the reason why I was saying that I like getting away from maximal effort for a bit because it allows you more. Not to mention it's only three days.

My next cycle through I'm bumping the weight up a great deal and sticking to only 2 accessories much like what Wendler does currently. But for now, it's all about raising my work capacity until I'm back to where I was, then it's balls deep with one or two accessories per day. For example, I could've probably gone upwards of an added 100 lbs for dips, then ended with 60 lb front raises, but that's not what I'm after this cycle. I'm really holding some back by the strict short timed rest between sets. I can never come back after a two week layoff being sick to something so high intensity.

Next cycle, I guarantee you'll see some crazy shit lol. 2-3 exercises probably taking me over an hour lol. BUT, of course if you've read my article about "checks and balances", it'll obviously be much higher in both intensity AND volume. Dips I'd probably start using 2-3 bands around my neck as my triceps get strong again. And once I start really wrenching up my deadlifts into the 500's, chances are knowing me I'll just do them, some abs, and leave.

Are we eating for size on this routine Horse? Or you sticking with the redpoint recomp diet?

I'm mainly limiting carbs every day except for preworkout, postworkout, and one postworkout meal. That's it. Everything else is lean meat, cheese, butter, veggies, ect.

What this does is allow me to be human. What I mean is, I already know my protein is very high. Every day, I cook either 2 lbs of lean ground beef and 10 egg whites (mixed together) w/ some veggies and chip away at it all night shift long, OR it's 3 gigantic chicken breasts along with some eggs and whey.

My carbup days are almost exclusively on my off days from work because that allows me to enjoy the day with my family and eat meals without worrying about carbs. Those are the days when I'm eating my apples, whole wheat tuna sandwiches, Subway, ect.