[Or Barak]

Layout of exercises is fine if you are trying to focus on arms.

if you have found most things have stalled I would be tempted to shift the order of upper sessions around and then go again for an 8-12 week run.

You may find this is a good way of running thins for yourself.

8-12 week push with a certain layout

1 week reload

Switch layout and go again

Thanks!
What do you typically do for a deload?
And if I still wanna keep prioritizing arms, do you recommend keeping the layout the same and just swapping exercises?

[Or Barak]

BTW: What do you think of the program overall? Would you tweak something?

[Or Barak]

I’m with rich

I for sure couldn’t go for 13 eeeks without at least a couple of sessions that are either less intense / some additional days off so you’ve done well

Take yourself 3 days off, first session back can go in with full vol just don’t push the last gnarly rep, re set the loads to like 90% that first week then should be ready to push along again

Keep us posted

Will do 🫡

[Or Barak]

Too long?

[Or Barak]

I’m gaining weight at around 1%-1.5% bodyweight per month. Currently on gaining phase for 9 weeks by now

[Or Barak]

Thanks you all!
Just trying to think of ways to improve my shit calves haha

[Or Barak]

Hi Sas!
I remember you used to do some crazy volume like 20-28 sets a workout and now I see you switched to lower volume. Can you explain what’s the difference between these methods? Was the high volume more like Jay Cutler style where you pyramid the weight each set and take the last set to failure ? Thanks!

[Or Barak]

Thank you everyone!
I will be getting a physio to look at this

[Or Barak]

Thanks all!
I will be adding dips to Upper B and will keep close grip bench press in Upper A and see how it goes

[Or Barak]

Or , well my quads suffer instantly on PPL , it’s a wild diff for me , but I can see my upper starting to get back more towards it was from the PPL , SO , next rotation of ppl I’m going to do single leg press at end of push x 2 sets and then in legs , 1 set of single leg press and 2 x leg ext . This frees up some volume in legs to do both rdl and hyper , so I get all the posterior chain work I want and then quads at eod . Let’s see if that gives me the best of it all ….

Thank you Jordan!
Excited to see what this interesting variation of PPL will yield for your legs

[Or Barak]

116.6 , pull today , my body is very very predictable here , I will defo get 116 by end of the week , and on this energy balance I may get a touch lower before needing to make another cal adjustment and adjust my movement a tiny bit more . All very simple , steady use of the tools available

Hi Jordan, do you plan on running PPL for a while or do you plan on going back to UL ? (Just interested in what you’re doing and your thinking process)

[Or Barak]

ideally the more insulin sensitive we are the better for sure one would argue. I would say your number is fine IMO

Thanks Hilly! So I’ll start pushing my weight up 💪🏻

[Or Barak]

This can change depending on when you tested and what you have eaten. I believe under 5.7 is in healthy range anyway. The main thing that will stop muscle growth is not training hard enough, which is around 90% or more of people that train. And ofcourse getting enough good food in.

Thanks! I heard it’s preferable to get it to like sub 5% before pushing my weight up for better growth. Is there truth in this?

[Or Barak]

Energy is loooow today. I’d say the only part of prep I feel any kind of suffering

Chris has me do another low carb day tomorrow

Keeping things low / depleted for now till at least when we land in Germany I think

Back and abs today

Wide grip pull downs 4 x 10-15

Close underhand pull downs 4 x 10-15

Single pull downs 4 x 8-15

Low row doubles 4 x 8-15

Bb bent over row 3 x 8-10

Db row 3 x 10-12

Rope crunches 4 x 10-20

Hi Sas! Wanted to ask, when you write you do let’s say 4×10-15 that means four sets of 10-15 reps but with what intensity? Are you taking them all to failure ? Or like pyramid up each set and fail on the last set ? Or maybe straight sets for all ? Thanks!!🙏🏻 [/quote]

Hey bud. I aim to fail within that rep range, but it’s to absolute form destroying failure so I can accumulate the volume I need , i pyramid up the weight but only if I have reps to play with. So if I’m failing at 10-11, I’ll keep weight the same, if I’m failing at 14-15 I will add weight[/quote]Hi Sas, wanted to follow up on that:

So if your saying for example Close underhand pull downs 4 x 10-15That means you do (for example) 60kgX15, 70kgX15, 80kgX15, 90kgX10-15 with the 90kg being a failure sets all out, and the previous ones are not to failure ? Thanks!

[/quote]
No if my rep range is 10-15… and I get 15 with 60kg for set one, for set 2 I will increased the weight so I get 12-13, set 3 a weight I get 11-12 and so on[/quote]

So Basically al of these 4 sets are to failure ? Or like only the last set ?

[Or Barak]

Energy is loooow today. I’d say the only part of prep I feel any kind of suffering

Chris has me do another low carb day tomorrow

Keeping things low / depleted for now till at least when we land in Germany I think

Back and abs today

Wide grip pull downs 4 x 10-15

Close underhand pull downs 4 x 10-15

Single pull downs 4 x 8-15

Low row doubles 4 x 8-15

Bb bent over row 3 x 8-10

Db row 3 x 10-12

Rope crunches 4 x 10-20

Hi Sas! Wanted to ask, when you write you do let’s say 4×10-15 that means four sets of 10-15 reps but with what intensity? Are you taking them all to failure ? Or like pyramid up each set and fail on the last set ? Or maybe straight sets for all ? Thanks!!🙏🏻 [/quote]
Hey bud. I aim to fail within that rep range, but it’s to absolute form destroying failure so I can accumulate the volume I need , i pyramid up the weight but only if I have reps to play with. So if I’m failing at 10-11, I’ll keep weight the same, if I’m failing at 14-15 I will add weight[/quote]

Hi Sas, wanted to follow up on that:

So if your saying for example Close underhand pull downs 4 x 10-15
That means you do (for example) 60kgX15, 70kgX15, 80kgX15, 90kgX10-15 with the 90kg being a failure sets all out, and the previous ones are not to failure ? Thanks!