this guy is absolutely fucking crazy, a good example of how speed kills

first day lifting after being sick.

deadlift : 355lbs, 3x3. 30 second hold after last rep on last set
incline bench : 205lbs, 3x3
rows : 245lbs, 3x3
quad extentions : 225lbs, 3x3

fook yeah

3x3 quad ext?:suspicious:

all about them strength gainz brah

nawmsayin :fullofwin:

lol da fuck
only things i would do low reps for are exercises that can be used to compete or are compounds

Powerlifters actually do a lot of high reps/high volume for their assistance lifts. It's definitely not heavy all the time. Also, there are about a million exercises that are better than leg extensions if strength is your goal. IMO you would be much much better off replacing leg extensions with something useful like light squats done for 10-12 reps.

what if my routine already incorporates squats?

i kind of ran out of ideas and thought that might as well lol

keep squats
other accessory leg exercises id say 8-12 to build mass and to target weaker points in the leg
but i dont know what your weak at so i can't say

what i do is assess my weak points and choose accessory exercises accordingly

That's too much on legs. You guys are obsessed :troll:
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Hey guys, need your opinion.

I'm going back to 5/3/1 starting Monday. I know the program calls for 4 days/week (OHP, pull, bench, squat), but I might be running on a tight schedule for the next couple of months, meaning I would only lift 3 days/week. What do you think of using OHP as assistance on bench day? My program will look like this:

Monday:
- 5/3/1 Bench
- 5/3/1 OHP
- Assistance 5x8-10

Wednesday:
- 5/3/1 deads
- Assistance 5x8
- Assistance 5x8

Friday:
- 5/3/1 squat
- Assistance 5x8
- Assistance 5x8

Any comments/inputs would be appreciated!

look at the layne norton power days

I'm a believer that if you want to be good at something you should do it over and over again. Adding another squat session will only make you stronger. I like to squat at a minimum twice a week, 1 heavy and 1 light day. 3-4 would be ideal if you can handle it. But you have to be smart, you can't go all out every squat session when you squat multiple times a week.

And yeah, like JC said, if you notice some areas lagging then pick exercises that target those areas. Choose your exercises wisely or else you are wasting your time!

Do em on squat day ohp and bench is too taxing on the upperbody
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Didn't even think of that. Thanks man!

Ya there arent too many effective squat assistance exercises if any so you can add some ohp assistance on that day
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.. :suspicious:

Quad extensions don't do anything helpful for strength, it's a faulty recruitment pattern for strength

Are your knees not blown out yet, 3 reps :lawl: 3x weight on joints
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You could also do
week 1 squat, bench, deadlift
week 2 OHP, squat, bench
week 3 deadlift, OHP, squat
week 4 bench, deadlift, OHP

I don't do leg extensions as it is not a very functional exercise. Stick to leg presses, hack squats, and split squats for better carry over to the squat. Furthermore, leg extensions done at a heavy weight and high speed creates shear force at the knee putting more stress in that area. Not to mention, a majority of people are already quad dominant. It depends on what your fitness goals are though. Do them at a lighter weight for reps to get a good pump if you want to go for size but personally I wouldn't program that exercise for myself or others.

front squats, paused squats, box squats, zercher squats, zercher squats off pins, squat to pins/ pin squats, leg press

unilateral exercises - lunges, reverse lunges, one legged leg press, bulgarian split squat, speed skater squat, step ups

just to name a few

I will add romanian deadlifts for the hams

like others have said already, there is no point at all to go heavy with isolation exercises like leg extensions if you are already going heavy with squats

if you focus too much on gaining strength for the quads, you will become like me and become quad dominant, and setting up yourself with a world of hurt (muscular imbalance) and disalign your body's squat movement pattern

Any vids ts14? You update us weekly on PRs, but haven't seen anything from you yet.

Not doubting, just curious and I'm sure many other are as well.......okay maybe I am :troll:

Prove me wrong pls

i have a old deadlift vid up. i will bring vids when i hit a 4 plate deadlift, 3 plate bench, and 3 plate squat

:troll:

only real reason to do leg extension

Still doing layne. Well balanced and great for legs. I substitute some exercises to keep things interesting.

Slowly getting closer to 1000 1rm.

Squat 285lb
Bench 240lb
Dl 365lb
= 890
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thoughts on touch-n-go deadlifts or full rest?
i do them interchangeably, but which would be better for long-term strength development?

i find on touch-n-go i can get 1-2 more reps, but i find both just as fatiguing in the end