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  1. New journey powerlifting

    Overhead Seated mil press Bar x warm ups 95 x 12 135 x 8 165 x 6 185 x 6 205 x 6 Db press 60 x rest pause 25, 13, 10 Press down 100 x 16, 16, 12 Neutral grip pull downs 180 x 15, 12 Incline t bar rows 120 x 15, 12 Still perplexed by how much stronger my seated overhead is compared to...

  2. FORMERON FAQ

    Would this still work well with a high bodygat%?

  3. New journey powerlifting

    Well today was kind of like a bodybuilding day. Laterals / front raise superset Db curls Reverse curl / press down superset Shrugs Now a couple days off to refresh and can't wait to see the plan for the next 3 weeks.

  4. New journey powerlifting

    Deadlift 135 x 5 225 x 5 275 x 5 315 x 5 365 x 5 405 x 2 455 x 1 4" block pulls 385 x 3 Paused squats 275 x rest pause 8, 5, 4 Deadlift felt heavy today really hoping its cause did a lot of volume. This week everything felt heavy take my days off to try and recoup. Got the third week blahs...

  5. New journey powerlifting

    Bench all reps paused on chest 135 x warm up 185 x 5 225 x 3 275 x 3 295 x 3 315 x 1 325 x 1 335 x 1 Dead bench 225 x 5 275 x 5 315 x 1 Only bench work today felt weak not a good thing. But I know not smart to do right after overhead but sometimes only time to. Better next time ......hopefully.

  6. New journey powerlifting

    Overhead Push press Bar x warm up 135 x 5 185 5x2 205 5x3 Db press rest pause 60 x 21, 12, 7 Body weight dips 18, 12, 12 Neutral grip pulls owns 180 x 14, 12 T bar incline rows 120 x 12, 12 Good overhead day but every time want to be back on the big 3 lol. t bar incline rows kill my...

  7. New journey powerlifting

    Squat day Bar x warm ups 135 x 5 185 x 5 225 x 5 275 x 5 315 x 5 365 x 5 385 x 1 415 x 1 Arched good mornings 185 x 15, 8 Split squats 225 x 3, 3 Good squat day first time ever doing split squats and kicked my ass need o go lower weight next time. Day one of week 3 looking forward to seeing...

  8. New journey powerlifting

    Bench reps Bar x warm ups 135 x 12 185 x 12 225 x 12 255 x 13 Incline 225 x rest pause 8, 3, 2 Db mil press 75 x rest pause 12, 6, 3 Close grip pull downs 180 x 15 240 x 8 260 x 6 Nice easy day on bench press I did throw 315 on afterwards and do a 3 second pause rep just I lift heavy again...

  9. New journey powerlifting

    Deadlift speed 135 x 10 185 x 5 225 x 3 275 x 3 315 x 12x1 Snatch grip 4" block pull 225 2x10 Olympic squats 315 2x 10, 5 Single leg curl 60 x rest pause 12, 8, 4 Plank 3x 1minute Easy pull day hoping my pull goes up really think I'm. Capable of a lot more. Legs were still from squat day...

  10. New journey powerlifting

    Over head press Seated overhead press Bar x warm up 95 x 15 135 x 8 165 x 8 185 x 8 205 x 8 Db shoulder press 60 x rest pause 22, 12, 4 Dips Body weight x rest pause 17, 12, 8 Neutral grip pull downs 150 x 22 180 x 12 T bar rows on incline 200 x 3 135 x 9 Well I am a lot stronger on...

  11. Swanson-Cube Method to July Comp

    Man best of wishes to the new plan hope everything goes well and you start to feel way better.

  12. New journey powerlifting

    Squat speed days Bar x warm 135 x 8 185 x 6 225 x 5 275 7x2 325 x 2 Romanian deadlift 225 2x 12, 10 Extra wide squat 275 2x5 Ab work Getting a lot more volume in of actual lift which is very good cause that is my goal right now. I am loving this workout though I am only done with week 1...

  13. Swanson-Cube Method to July Comp

    So curious are you doing md diet and training plan?

  14. Swanson-Cube Method to July Comp

    So I have trusted mark bells word in the past what do y'all think web he says he is soon the cube now as his routine?

  15. New journey powerlifting

    Bench Max day Bar x bunch 135 x 5 185 x 5 225 x 5 275 x 5 300 x 5 Close grip 3 board bench press rest pause 315 x 5, 3, 3 Seated overhead press rest pause 135 x 13, 7, 6 Pull ups 3x5 Db rows 100 2x8 Still adjusting to new program still sore from other days but loving it an hopefully only...

  16. New journey powerlifting

    laterals ss with front raise Db curls as with tri shrugs Reverse curl ss with calf press Ok so after day one of the new program my abs were super sore probably been two years since I had done a plank. So after day one I had to take it easy an realize def need to work my core some. Loving it...

  17. New journey powerlifting

    Deadlift reps 135 x 5 185 x 5 225 x 5 275 x 5 315 x 3 335 x 8 4" block pull 355 x 5 Olympic stance pause squat 275 2 x 5 One leg curl rest pause Planks 2 x 1minute Well day one of my new program and was humbled by some of the movements. First time ever doing block pulls had to rig it up and...

  18. New journey powerlifting

    Bench day 135 x 20 something 185 x 12 paused 1st 5 225 x 10 paused 1st 5 275 x 5 all paused 295 x 3 all paused 315 x 2 all paused 325 3x1 all paused Incline 225. 3x5 Tri press down 4 x 12 Well had a short day in the gym kind of winged it de to the person who was suppose to set up the...

  19. New journey powerlifting

    Well off days were nice just some light sloooooowwwww jogging and my return to carbs yummmmyyyy. Excited about getting back to the weights tomorrow.

  20. Carb backloading question

    Hey anyone out there was wondering how important is 1st 10 days of no carbs? And what if u cut it to 5? And what if u just skip the first 10 altogether? Thx in advance
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