LIME the title

KelvinAlvy wrote:Yes, or just use some of his principles

I am torn what I want to do after this meet. I think I will definitely burn myself out to kick start it

Do I do RTS, BBing (pre volume), or what I just did

I need to read up on it.. I forgot a lot of it

I think you should do my LIME bench v1, its an intermediate level benching program that should allow you to squeeze some linear progression out of your bench.

Just do a Russian squat cycle for your deadlift and squat, and focus on adding 15 lbs to your bench

Admin wrote:

KelvinAlvy wrote:Yes, or just use some of his principles

I am torn what I want to do after this meet. I think I will definitely burn myself out to kick start it

Do I do RTS, BBing (pre volume), or what I just did

I need to read up on it.. I forgot a lot of it

I think you should do my LIME bench v1, its an intermediate level benching program that should allow you to squeeze some linear progression out of your bench.

Just do a Russian squat cycle for your deadlift and squat, and focus on adding 15 lbs to your bench

I really want to build my work capacity for bench before I do linear progression. I know I can add 5lbs to the bar every week but I will just end up raping my chest

I am thinking 3x squat, attempting to build bench capacity for something like your prog, and some hypertrophy

Edit: Basically dropping deads and adding more upper body and leg assistance work from last mesocycle

KelvinAlvy wrote:

Admin wrote:

KelvinAlvy wrote:Yes, or just use some of his principles

I am torn what I want to do after this meet. I think I will definitely burn myself out to kick start it

Do I do RTS, BBing (pre volume), or what I just did

I need to read up on it.. I forgot a lot of it

I think you should do my LIME bench v1, its an intermediate level benching program that should allow you to squeeze some linear progression out of your bench.

Just do a Russian squat cycle for your deadlift and squat, and focus on adding 15 lbs to your bench

I really want to build my work capacity for bench before I do linear progression. I know I can add 5lbs to the bar every week but I will just end up raping my chest

I am thinking 3x squat, attempting to build bench capacity for something like your prog, and some hypertrophy

Edit: Basically dropping deads and adding more upper body and leg assistance work from last mesocycle

LIME bench v1 isnt very high volume, its only a 2 times a week program

sadly given my current capacity it is

Past few weeks I was doing 225 3x10 CG on mondays and ramping my bench on friday's, pec starting tightening up today

Day 1

Work up to rep out
3x3

Day 2
4x5 with a weakness



How is this too much volume

I know you won't believe me, but if I did that for 3 weeks I would get a pec strain

This has been a common theme since summer with me. I will do it just give me a little time (srs)

just change to close grip

that stretches out my pec more

squats
135x10
225x10
315x5
365x3

front squats
155x3
185x3
205x3
225x3
245x3
265x3

thoughts

I love front squats, they feel so natural.

I had do a little squatting today, because I cant take 5 days off squatting, so I decided to do a light day.

I have come to the conclusion that I am going overboard trying to match your lower body volume, there is no reason to try it, because its not necessary and it wont work.

I think I will just alternate between these mesocycles

2 days bench / 3 days squat

3 days bench / 2 days squat





So without further to do, this will be my FINAL squat layout for this mesocycle

Day 1
Squats 5x5
Front squats 5x3
Deadlifts from top 3x6-10
Core

Day 2
Squats 5x5
Front squats 5x3
Deadlifts from top or RDL's 3x6-10
Core
Biceps

- I will throw in a set 5 of half squats in place of one of the sets of 5 for one of the days to adapt to very heavy weights. Will probably half squat around 500x5

- Will be going way below parallel (at least 4 inches) on all the squats in order to try and beat my fear of descending

- Will begin to taper the volume after 4-5 weeks

- Will switch into intensity

- will make sure not to make the intensity portion last more than 3 weeks, because this is has been my greatest downfall, burning out on intensity because I stay there too long.

dude you say you can't match my lower body volume, then you copy exactly what I just did... (aside from length of intensity)

But good luck man. Will you max everything on one day?

KelvinAlvy wrote:dude you say you can't match my lower body volume, then you copy exactly what I just did... (aside from length of intensity)

But good luck man. Will you max everything on one day?

not even close to what you did.

I am gonna be doing squats only twice a week, and never deadlifting from the floor.

Admin wrote:

KelvinAlvy wrote:dude you say you can't match my lower body volume, then you copy exactly what I just did... (aside from length of intensity)

But good luck man. Will you max everything on one day?

not even close to what you did.

I am gonna be doing squats only twice a week, and never deadlifting from the floor.

I think I will just alternate between these mesocycles

2 days bench / 3 days squat

3 days bench / 2 days squat <<<<except I did sohp

you did 3 times upper / 3 times squat / 3 times deadlift

oh I thought you were deadlifting after those squat workouts

KelvinAlvy wrote:oh I thought you were deadlifting after those squat workouts

* from the top

you gonna bounce off the floor?

KelvinAlvy wrote:you gonna bounce off the floor?

not bounce, but I am gonna slightly tap off the floor, otherwise I cant do it

bench press
135x8
185x5
235x5
275x5x5 all @ 8
285x2x5 all @ 9.5

DB press
60x8
70x7
75x7

Close grip
225x8 @ 8
225x2x7 @ 8

pull ups
x10
45x7
70x5

DB bench
75x10
90x10
90x8

thoughts

Decided to bump up the bench day for extra volumes.

U mad @ my work capacity while cutting?

I just wish I could bench 2x a week again

Edit: I am pretty excited for this meet though. Think I can PR all time on squat/dead and potentially match my bench

KelvinAlvy wrote:I just wish I could bench 2x a week again

Edit: I am pretty excited for this meet though. Think I can PR all time on squat/dead and potentially match my bench

you can, if you lower the intensity

I am pretty sure I am gonna do BB style stuff after this meet. Pepper my angus for real benching. My pressing power far exceeds my ability to move weight on the bench

in b4 weaker

moving less weight =/= weaker

sorry

apology accepted