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How’s It Look for My Next Cycle?

Pretty straight forward question. How’s this look for my next Cycle?

OHP /FSL

Dumbbell bench

Rows

Abs

Squats /FSL

Dips

Biceps

Lower back

Bench /FSL

Dumbbell press

Rows

Abs

Deadlift

FSL

Dips

Shrugs

Step ups

Are you running these 5s PRO or pushing PR sets? What kind of FSL are you running? 5 x 5, AMRAP?

Pushing PR sets, FSL 5x5

Personally I’d drop the lower back work. PR sets on squats and deadlifts will try your low back enough as-is. Maybe just do ab work with your squat day?

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I was thinking extra single leg work.

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If you add stuff, take stuff out. My personal choice would be to cut down drastically on push moves, and increase single leg and back

Just running some Dan John maths, and assuming you’re doing ~3 sets on assistance you have:

28 push sets
12 pull sets (and even that’s generous)
8 squat sets (plus 3 single legs)
8 hinge sets
0 loaded carries
9 core

Just something to think about.

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I was under the impression that 50-100 reps of push pull single leg/core was recommended. So the numbers would be even higher than you stated.

I had to make assumptions based on your post. Feel free to do the maths again with the correct numbers, I don’t think it will change the point.

I understand your point. I’m concerned with the the pressing as well. Just trying to follow recommendations of the program

Then don’t do it. I notice you were happy to miss out almost all single leg and some core work.

Look any better

OHP /FSL
Dumbbell bench
Curls
Abs

Squats /FSL
Triceps
Rows
Single leg

Bench /FSL
Dumbbell press
Curls
Abs

Deadlift/FSL
Triceps
Rows
Single leg

It’s more balanced, certainly.

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A great way to add additional pulling without crushing you or increasing time is to superset each push witha pull. So for OHP and bench superset the main and supp with chins, rows, facepulls, or band pull aparts ect.

I like the brian alsruhe method of using the same plane. So pull ups or chins with OHP and rows with bench.

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