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Well that's assuming progress is faster than weight gain, which I hope. Final Q before I'm outta here: For your primary exercises, you tend to be around RPE 9. Do you try to keep every cluster/set at RPE 9 or do you have some of your clusters/sets towards the end routinely hitting RPE 10 (but...

Only issue with progressing dips in that fashion is that body weight increases too during bulk and isn't static within a 24 hour period. But I'll figure it out. You still think a 1lb-2lb/week weight gain is still necessary? Yeah, that makes sense, though I won't have to relearn the bench...

Here's the video. Lighter than 3RM works anyway as the heaviest I was planning for was 90%, which is about a 4RM. Moderate day pressing movement is programmed at 85% which is about a 6RM. How's this look? Need more anterior delt work? Heavy Day (Dips): 4-6x2 @ 90% (progress to 3-5x3) RPE...

1) Seeing as you wouldn't recommend doubles/singles with dips, going back and reviewing the 4 day DUP thing we put together, how would you implement dips as the primary movement on heavy and moderate day, also considering that weighted dip load is going to be affected by both load on my belt and...

@Jester, I did dips after I benched today and worked up to 80lb for a single. I have a video of 60lb x 2 which I'll try to upload. The dip station is fairly narrow, though having a slight diagonal bar setup. My question is, even if I dip in a way that emphasizes triceps, you think it's still...

I know but im just maintaining strength right now as i continue to cut. Approx 6lb away from my goal.

No, you're assuming he's assuming that. He just stated that ~20lb off the body = approximately 20lb that can be added to the bar. Obviously it's not 1:1 because a minimal amount of mass is lost but he's working from a similar principle to pullups: weight loss = less load = more/heavier pullups.

NOTE: Added in RPE estimates. Range showcases how things were on individual sets/clusters as so higher rep clusters/sets probably were at the top-end of the RPE range listed. 5'8", 166lb (-2lb) I was a little surprised at this. I was about to restrict calories even more but I'll trust the...

5'8", 168" Sumo Deadlift (5 minutes b/w): 385lb x 2, x 2, x 2, x 2 Bench (3 minutes b/w): 210lb x 3, x 2, x 2, x 2 Still getting used to the much wider grip. Squat (5 minutes b/w): 255lb x 2, x 2, x 2, 225lb x 3 Weighted Pullups (3 minutes b/w): Belt + 60lb x 2, x 3, x 3 Elliptical: 15...

Wow, already back at 530lb deads for reps? That 600lb should come real soon. Praise the muscle memory gods, huh?

This could be because the bar is a little too out in front of you. Your shin angle may need to be more vertical before the pull, which means your hips would probably end up higher during the setup.

5'8", ~168lb Low Bar Squat (5 minutes b/w): 255lb x 3, x 3, x 3 Bench (3 minutes b/w): 210lb x 3, then brought out my grip significantly and did 3x2. Put a mat on the bench and it made a world of difference slip wise. Grip out all the way next to the rings and I was surprised I felt nearly...

5'8", ~168lb (- 2lb) Sumo Deadlift (5 minutes b/w): 385lb x 3, x 2, x 2, 350lb x 2 lol felt like RPE 10 every cluster. t&g Bench (3 minutes b/w): 210lb x 3, x 2, x 2, x 2 Felt pretty good. I can't be as explosive as I'd like due to the slipperiness of the bench but I definitely maintained...

Gonna make those 80%, 75% work down sets I have programmed after the 85% sumo deads on moderate day deficits deadlifts instead of sumos so I can get some heavier deficits in if you think that isn't too draining.

Okay, I'll run this for 6-8 weeks after I finish my cut and see where I stand. Much thanks as always.

You think there's enough deficit work in the above program? anyway... Day 4 (ACTIVE RECOVERY/SPEED): front/paused HBBS 3x5 @ 80% cg bench 3x5 @ 80% weighted pullups 3x5 @ 80% rear delt row 3x8 @ ~12RM ab wheel??? (been thinking of getting one) Nothing too heavy there. I'd say that's maybe...

I'll take one more crack at it. Day 1 (HEAVY): primary DL singles/doubles to 6-8 reps @ 90%, doubles/triples to 6-9 reps @ 85% (12 to 17 reps total) paused bench singles/doubles to 6-8 reps @ 90%, doubles/triples to 6-9 reps @ 5RM (12 to 17 reps total) primary squat singles/doubles to 6-8...

Yeah I appreciate your help, I just dont have the emperical background to.program.from.it without you laying volume/load out for.me.

lol I'm just gonna do Candito.

Okay, modified some stuff across the board and added what I think would be acceptable loads for Day 4. Day 1 (Heavy) Sumo Deadlift: singles/doubles to 4-6 reps (90%), doubles/triples to 6-12 reps (85%) Paused Bench: singles/doubles to 6-10 reps (90%), triples/quads to 9-12 reps (85%) HBBS...