Physique Crew

[rcm]

@rcm after what you said yesterday i'm wondering if my bench:dead ratio is really that far from center. what is your deadlift vs bench?

I haven't benched in forever, but it's poverty I'm sure. I know for sure that it was less than 225, and I also know that I've done 345x3 on deadlifts before (in my peak deadlift days, I can't do that at the moment).


But to be fair, deadlift has always easily been my strongest of the big 3 lifts.

 

[Menger]

My total guesstimate is that you should deadlift like 1.75x your bench unless you have weird proportions

135 - 235
175 - 305
205 - 365
225 - 395
245 - 425
275 - 475

 

[Boing]

My total guesstimate is that you should deadlift like 1.75x your bench unless you have weird proportions

135 - 235
175 - 305
205 - 365
225 - 395
245 - 425
275 - 475

 

[aloe]

Good start, what’s the entrée?

 

[aloe]

My total guesstimate is that you should deadlift like 1.75x your bench unless you have weird proportions

135 - 235
175 - 305
205 - 365
225 - 395
245 - 425
275 - 475

I can’t DL for shit

 

[DontRevMe]

My wife keeps telling me I've been snapping at the kids lately. I dunno wtf she's talking about but maybe it's the ashwaganda I just restarted

 

[obscure/renegade]

My wife keeps telling me I've been snapping at the kids lately. I dunno wtf she's talking about but maybe it's the ashwaganda I just restarted

Be mindful.

 

[meatball]

yup this is a great video

best example of someone making due with long femurs to great success is layne norton. his form resembles mine in squat and deadlift. his lower leg is still longer than mine though so it's not as ridiculous

 

[Joseph Scumsworth]

Ramped up the weight on chest this morning, and by the time I got to cardio I was done after 5 minutes of rowing.

I’m guessing the lack of calories and increase in intensity is causing this.

 

[mollywhop]

fuuu day 2 no gym i'm going to look like @rcm in no time this sucks

 

[rcm]

fuuu day 2 no gym i'm going to look like @rcm in no time this sucks

Pls stick to using @Samcanadian as an example

 

[Samcanadian]

Pls stick to using @Samcanadian as an example

Yeah. I'd probably recommend picking the guy that's been lifting for 7 months vs the guy that's been lifting for a couple years too.

 

[Alias]

It takes longer to set everything up at home. Right now it's 75-85 minutes. I could see doing it in an hour at a full gym. It's only 3 days a week so I don't mind a longer session.

Holy fuck that is so much volume

What kind of insensity are you going a, like RIR at end of sets?

My chest/tri and back/bi days are 15 sets (9 chest/6 tri and 9 back/6 bi) and I’m starting to get light headed by the end. I’m at 0-1 RIR at the end of each set. Couldn’t imagine doing as much volume as you posted in one day

 

[Samcanadian]

Holy fuck that is so much volume

What kind of insensity are you going a, like RIR at end of sets?

My chest/tri and back/bi days are 15 sets (9 chest/6 tri and 9 back/6 bi) and I’m starting to get light headed by the end. I’m at 0-1 RIR at the end of each set. Couldn’t imagine doing as much volume as you posted in one day

That's where I was at with this lol. Like, if he's doing that in less than an hour that is minimal rest time between each set and at a feverish pace.

 

[Alias]

That's where I was at with this lol. Like, if he's doing that in less than an hour that is minimal rest time between each set and at a feverish pace.

Yeah… I take 3-4 mins between sets on my big movement for the day and 2-3 on accessory movements. I will fall short a rep or two otherwise. Not sure which way is better, more overall volume or more volume at intensity

 

[meatball]

weekly volume means more than session volume esp since he's doing multiple body parts there

idk what frequency his routine is but it looks like it's 3-4x a week

 

[meatball]

the only thing i would truly despite about that routine is doing one set of anything, like coming off deadlifts and having to go over and grab the hamstring curl machine just to pump out 10 measly reps and move on.

 

[obscure/renegade]

Yeah… I take 3-4 mins between sets on my big movement for the day and 2-3 on accessory movements. I will fall short a rep or two otherwise. Not sure which way is better, more overall volume or more volume at intensity

My experience is that you only need to wait as long as it takes to ensure that the rep count is honored.

Of course, that also means you have to be honest about your set, your capabilities, and your goals.

And execution, proper form, tempo, etc.

 

[Samcanadian]

the only thing i would truly despite about that routine is doing one set of anything, like coming off deadlifts and having to go over and grab the hamstring curl machine just to pump out 10 measly reps and move on.

Yeah, I'm sure there's a reason for it, but I guess I don't understand it.

 

[Alias]

My experience is that you only need to wait as long as it takes to ensure that the rep count is honored.

Of course, that also means you have to be honest about your set, your capabilities, and your goals.

And execution, proper form, tempo, etc.

I try to go heavy enough to be at 0-1 RIR @ 10 reps and gradually increase weight over time. I’ve been around maintenance for 20 of the 22 months since I got back into weights so it’s gradual.

But lets just pick some arbitrary numbers… is it better to do 3 sets with 5 min breaks or 4 sets but your reps declined with each set (e.g. 10/9/8/7) with 3 min breaks?

 

[obscure/renegade]

I try to go heavy enough to be at 0-1 RIR @ 10 reps and gradually increase weight over time. I’ve been around maintenance for 20 of the 22 months since I got back into weights so it’s gradual.

But lets just pick some arbitrary numbers… is it better to do 3 sets with 5 min breaks or 4 sets but your reps declined with each set (e.g. 10/9/8/7) with 3 min breaks?

The actual set will dictate that to a large degree, but let's take deads.

3 standard sets @ 0-1 RIR? I'd wait five.

4 drop sets @ 3 RIR? Three should be fine.

 

[Joseph Scumsworth]

I've heard 3 minutes is optimal but if I'm going heavy I have to take an extra minute or two, I'll go to failure on those.

 

[obscure/renegade]

I've heard 3 minutes is optimal but if I'm going heavy I have to take an extra minute or two, I'll go to failure on those.

Right, there's lots of variables.

AMRAP is another beast altogether.

I used to do a program 5x10, 0-1 RIR for the top and 2 RIR for the other four. I HAD to wait a couple of minutes in order to honor that rep count. NFW could I wait 30 seconds and honor the set properly. Shoulder day... I came to hate that more than anything else in my gym life. OHP was first and it destroyed me. I'd be on laterals like LE PANT about to pass out

I'll say this, though - going down in weight for a lot of movesets while using that 3:1 tempo has done more for my strength than anything else.

 

[Joseph Scumsworth]

Right, there's lots of variables.

AMRAP is another beast altogether.

I used to do a program 5x10, 0-1 RIR for the top and 2 RIR for the other four. I HAD to wait a couple of minutes in order to honor that rep count. NFW could I wait 30 seconds and honor the set properly.

I think I need to refine and change up programming, but not really sure where to start. Started with Pur's routine and swapped out exercises because of bad wrist, back, etc.


The way I typically go is progressive overload 3-4 sets in the 8-12 rep range. When I get up to 11-12 reps on each set, I bump up the weight until I can do 7-8 reps on each set then work up to 12, then start over.

 

[Alias]

I think I need to refine and change up programming, but not really sure where to start. Started with Pur's routine and swapped out exercises because of bad wrist, back, etc.


The way I typically go is progressive overload 3-4 sets in the 8-12 rep range. When I get up to 11-12 reps on each set, I bump up the weight until I can do 7-8 reps on each set then work up to 12, then start over.

Is that routine still posted somewhere? I wanna see it if you have it handy

edit: found it