Doing biceps made me realise I never really hammered them enough doing back and no direct work.
LiE's Diet and Training Thread
- Thread starter LiE
- Start date
Caporegime
Yea, I'm all about the 8-10 reps at the moment. Will take a few weeks to find the sweet spot for weights. Like bench press for example, I may try 105x10 x3 next week 
Caporegime
Nice one. Im not even half that for reps yet 
Ive switched DB bench now only, flat bb aggravates my shoulder too much. Inine bb is fine though
Ive switched DB bench now only, flat bb aggravates my shoulder too much. Inine bb is fine though
Soldato
Hey Lie, what happened to Wendler531? Which routine you changed to now?
Soldato
Got annoyed with 531 after only a few weeks, and got run down. Decided that I'm very unlikely to compete so lifting big for the sake of lifting big isn't appealing. I'm planning to do some hypertrophy for a while and see well I get on. I'll be mixing in some heavy compounds every so often to keep the strength good though.
Soldato
So basically going to turn in to the ultimate beast? 
Nothing extreme
Just changing my training type and hoping to gain a little size over time.
Will take some measurements to use for comparison in a few months.
Just changing my training type and hoping to gain a little size over time.
Will take some measurements to use for comparison in a few months.
Deltz and Abz tonight, like a brah!
You've changed man
I'm making use of my strength to hit some decent numbers for hypertrophy. Training needs to stay interesting and current for me to be fully motivated. I enjoy training for strength, but right now training strength for strengths sake doesn't appeal.
For sure. I'm having to restrain myself in the gym right now for hypertrophy's sake. When I see some brahs pushing big numbers I just want to do the same.
You need to strength to progress with hypertrophy, but you have to actually do the hypertrophy to reap the rewards.
I'll be doing some heavy lifting mixed in now and again to keep me sane
You need to strength to progress with hypertrophy, but you have to actually do the hypertrophy to reap the rewards.
I'll be doing some heavy lifting mixed in now and again to keep me sane
You also have to do hypertrophy to extend the limits of your strength! There is only so much you can refine your muscle before you need to build some more!
Consider it like remapping your car you can only get so much power out of it before you need a bigger turbo
Consider it like remapping your car you can only get so much power out of it before you need a bigger turbo
Sweaty session! Took 1 hour.
Delts
Seated DB Press
20x10, 27.5x8 / 35x10, 35x10, 35x8
Side Raises
12.5x12, 12.5x12, 12.5x12
Military Press
20x10, 35x10, 37.5x10, 37.5x8
Reverse Cable Flyes
15x11, 20x10, 20x9
BB Front Raises
10x10, 10x10, 10x10
Abz
Knees Raises
20, 20, 15
Romanian Twists
15x15, 15x15, 15x15
Machine Crunches
35x12, 40x12, 40x13
Lying Leg Raises
10, 10, 10
Delts
Seated DB Press
20x10, 27.5x8 / 35x10, 35x10, 35x8
Side Raises
12.5x12, 12.5x12, 12.5x12
Military Press
20x10, 35x10, 37.5x10, 37.5x8
Reverse Cable Flyes
15x11, 20x10, 20x9
BB Front Raises
10x10, 10x10, 10x10
Abz
Knees Raises
20, 20, 15
Romanian Twists
15x15, 15x15, 15x15
Machine Crunches
35x12, 40x12, 40x13
Lying Leg Raises
10, 10, 10
I will tomorrow night. That way I can account for some pump. If I'd taken measurements on Monday before starting this routine I'd likely notice small size increase from pump come Friday.