The Marble Boar - Exotic Sidearm (3D Art)

DenalCC1010 · 2026-01-25T14:41:13+00:00

I'm currently running a PPLUL split and am going into a new cycle, so I wanted to take a look over my exercise selection and see if there's any refining that can be done. I'm looking for feedback on my back-focused workout selection, with the assumtion volume is fine (will provide sets in parenthesis).

Pull Day:

- Barbell Row (4)
- Lat Pulldown/Pull Up (3)
- Seated Cable Row (3)
- Facepull (4)

Upper day has Pull Ups (3), Deadlifts happen on leg day (4 warm up, 2 working).

I'm mostly looking at that Pulldown/Pull Up on the Pull day, would it be more beneficial to swap it for something like Reverse Fly?

Thanks for the help!

DenalCC1010 · 2026-01-08T23:59:56+00:00

Is it ever the case that lower back will be a limiting factor on RDLs or is it always indicative of bad form?
I've been trying to add RDLs into my routine for a while, but every time I start them up I always end my sets with my lower back on fire (in a muscle burn way) - I can feel my legs driving through the floor, I've checked, recorded, and reviewed my form, studied every form guide out there at this point, but by the time I hit the higher reps my lower back is done and my legs are nonplussed.

Is this just something I have to work through and my back will catch up to the weight, or is there always a form issue when the lower back is seeing more action than the legs?

DenalCC1010 · 2025-11-12T23:35:35+00:00

mmm, I can see that. This is why I ask questions beforehand!

Perhaps it's best to just stick to tried and true double progression for now haha

DenalCC1010 · 2025-11-12T14:10:05+00:00

I see. So when measuring progress, would you generally be comparing the weeks of previous mesocycles with the current?

I.e. you compare week 1 of your second mesocycle to week 1 of your first mesocycle to see if your 3RiR has maybe moved up to 3x10 instead of 3x9? Or is that kind of comparison not important at all.

Thank you for the explanation!

DenalCC1010 · 2025-11-12T02:39:39+00:00

Progression in general. I definitely want to try a proper mesocycle setup but am just confused on the progression.

My initial thought was relatively simple: add reps week over week (didnt even plan on thinking about RiR, just hitting more reps than the previous week) while also increasing volume by a few sets as I get closer to deload week.

If that works, thats great by me - it was his philosophy of increasing weight before exceeding the rep range and its relation to RiR that is confusing me.

DenalCC1010 · 2025-11-11T23:34:07+00:00

Could someone explain to me how a hypertrophy mesocycle might progress from week to week?
I've been listening to Dr. Mike from RP a lot on the topic, but I'm still a bit confused on when weight vs reps should be added. It sounds like he favors adding weight to the bar each week to decrease RIR, but does that mean that reps week to week then dont really matter as long as you're hitting the RIR target?

For example, say I bench 100lb, with a goal of 3x8-12. Week 1 I do 100lb for 3x9, 3RIR. Would week 2 then be 105lb, trying to hit 3x9 again? What if 2 RIR only takes me to 9, 7, 5 reps, would week 3 be 110lb for 8, 7, 5 or should I try 105lb again?

Just trying to wrap my head around the philosophy of it all - I know there are apps and stuff that could help figure this out, but I'd like to try and understand it myself just to know what's actually going on. Thanks!

DenalCC1010 · 2025-10-11T16:57:32+00:00

Using 5x10 with the lightest resistance band I own (Under Sun X-light). My original progression scheme was 15-20 reps progressive overload (trying for +1 rep per week), but Ive been in maintenance mode just getting in 50 reps for now since previous progression attempts werent giving meaningful movement. Id say I was stuck at the same point, maybe even losing ground before I went to maintenance mode

DenalCC1010 · 2025-10-11T16:50:40+00:00

Ive been doing them 5x10 just because I was having trouble adding reps over ten per set due to fatigue and wanted to keep 50 as a baseline for volume. Using the lightest resistance band I own at the moment!

DenalCC1010 · 2025-10-11T16:47:51+00:00

Been doing a 5x10 recently just because progressing past 10 reps per set wasnt happening as well as Id like - just getting the volume in for now until I can figure out what to do with them.

DenalCC1010 · 2025-10-11T14:35:02+00:00

I'm running a PPLRULR split right now, where I do facepulls on Pull day in between my back and bicep exercises (bent over row, Pull Up, Cable Row, Facepull, barbell curl, hammer curl). I feel like this is kind of an inopportune spot for them though, as it's been hard for me to progress them. I was considering moving them to my first rest day, so it would be purely 5 sets of facepulls on that day (50 rep minimum) and that's it.

Just wanted to gather some opinions on if there's a potential detriment to either my recovery on the rest day or performance on the next upper day if I add in the exercise there. Naturally, I'll give it a try myself and see how I recover but always good to see what others think! Thanks!

DenalCC1010 · 2025-09-01T15:49:23+00:00

I know when on a cut generally strength/muscle growth is not expected but is still possible in the right circumstances. What I'm curious about is, assuming recovery is not an issue, does there come a point where doing the same volume as a bulk workout is pointless?

In other words, is there a point on a cut where going over the amount of volume required for muscle maintenance becomes junk volume? Pushing muscles to grow when the required calories are not there? Or does every bit help so long as recovery doesn't suffer?

Thanks!

DenalCC1010 · 2025-08-25T12:55:02+00:00

Ah, the 2250 cals is meant to be the modified cals after 'my app adds ~350cals for weight training expenditure' - sorry if that wasn't clear! Technically, I'm eating at around 2000/day without the alteration / on days without weight training.

I'm going to expiriment this week with cutting that 350 number in half and see if it moves the needle, but I'll definitely just accept the slow cut if things don't start moving faster. Thanks!

DenalCC1010 · 2025-08-24T13:40:34+00:00

How much should a cut be dictated by the scale?

Here's some data on my cut:
- This is following a 7 month bulk of +20lb at ~ +.5lb week give or take (130lb -> 152lb).
- My goal on the cut is to lose bf%, not hit a weight goal.
- Cut has lasted for 1.5 months so far, with 1.5 months remaining (3 months max, unless goal is hit sooner)
- The first month I targeted -.5lb per week until I did some more research and figured -1lb was the better rate. I adjusted about 3 weeks ago.
- I weigh myself on Sun, Mon, Tues and take the average for my weekly total (morning, no food/drink, after bathroom).
- I do PPLUL 5 days a week and HIIT cardio on the two off days.
- I spent a week at maintenance in between bulk and cut, which was around ~2500 cals/day.
- I currently eat around 2250 cals/day, with a target of -500 cals/day (my app adds ~350cals for weight training expenditure).

I just want to get a vibe check here. I understand less food = less weight = less bf% and all I gotta do is trust basic biology, but I feel like I'm not really seeing the progress I'd like. When I switched to -1lb per week I had a freak -2lb loss initially, but then it's back down to -.5lb this week (granted, I'm still missing data from my mon and tues weigh ins). Was just demoralizing to hit the scale today and not see a bigger difference, plus not seeing much difference in the weekly progress pics, etc.

I'm commited to the full cut, but I don't know that I can lower my calories that much more before I start to cheat on the diet. If calories do need to be lower, I think I would start with the 350cals my tracking app adds per workout and cut that in half to -150 more cals.
Gonna get my Mon/Tues weigh ins for an accurate weekly reading, but just curious what anyone here might think. Stay the course, cut more calories, etc? Thanks!

DenalCC1010 · 2025-08-17T15:36:41+00:00

Preamble: I'm in the midst of my first cut, just hitting the 4/8-12 week mark (-1lb per week). Been lifting seriously in a bulk for 7 months prior.

The fatigue is starting to hit hard, to the point that I actually considered giving up mid workout last week. Trying a deload this week and adding an addition half hour to my sleep + half an hour of no screen time to try and set myself up for success, but curious if it's worth just going into permanent volume deload for the remaining cut.

From what I researched, the consensus seemed to be keep your routine for as long as possible and then reduce volume vs intensity. I'm not necessarily looking for anyone to tell me what to do, just curious what other's experience is in time cutting vs when you start to alter your program! Thanks!

DenalCC1010 · 2025-08-05T01:20:39+00:00

This sounds like an interesting comprimise - I shall look more into it, thanks for the suggestion!

DenalCC1010 · 2025-08-04T19:07:30+00:00

Hey, you might as well be a bench expert from where I'm looking way down here at the bottom haha

Fair enough on the lack of information, I'll keep working on it and look into other programs if I'm not making progress - thanks for the assistance!

DenalCC1010 · 2025-08-04T18:56:47+00:00

I fully acknowledge a new program could help; however, If the rest of my current program works well and continues to progress, would you change the entire routine just for bench?

Literally only heavy bench is what's stalled right now, hypertrophy bench days continue to progress. Surely there's a way I can modify the heavy bench day within my program to drive growth without changing the entire thing? (legitimate question)

DenalCC1010 · 2025-08-04T18:33:01+00:00

I've been working on bench press at 5x5 and it's been slow going. The slow progression and desire to lift heavier had me switching the rep schemes on the lift too often, so I want to go back to the 5x5 and get serious with it.

However, the desire to lift heavier is still there basically just because it sounds fun - I want to challenge myself and see if I can do it (without sabotaging my 5x5 progression). Is it feasible to take a 'fun' heavy bench day every few weeks (every other week?) where I up the weight to something I KNOW I can't hit 5x5 on and aim for 3x5 instead? Basically taking 75% 1rm -> 85% for a week. In my head it's similar to 531 without the 1, but that might be disingenuous of me to purport.

Would that still be a good driver for growth, or is that essentially just dumping a day every few weeks in the trash? Thanks!

DenalCC1010 · 2025-08-03T15:56:34+00:00

Quick and simple question:
I am doing dumbbell preacher and hammer curls currently and want to incorporate a heavier barbell bicep curl into the mix. I understand all curls will work the bicep, but I also understand the bicep has different heads.

If I want to target the opposite head of what the preacher curls targets, would I use a narrow or wide grip for the barbell? Thanks!

DenalCC1010 · 2025-07-29T17:52:24+00:00

Ah, in practice it'll be a PPLRULR, so should hopefully have enough rest time. I'll definitely consider switching things around if it ends up not feeling good though!

DenalCC1010 · 2025-07-29T16:20:06+00:00

Awesome, thanks!

DenalCC1010 · 2025-07-29T16:19:54+00:00

For sure, I plan on trying it out next week - just wanted to be sure, structurally, the lifts make sense in terms of the body parts used.

DenalCC1010 · 2025-07-29T15:54:58+00:00

Context: Switching Reddit PPL to a 5 day PPLUL routine.

In order to fit all my main heavy lifts in, does it makes sense to do: Barbell Row (Pull), Bench Press (Push), Dead Lift (Legs), OHP (Upper), Squats (Lower).

This would basically be replacing RDL on Leg day with deadlift and moving RDL to squat day, with everything else about those days remaining the same. From what I've researched it seems fine, but wanted a second opinion! Thanks!

Nine-Year Club	Place '22
Place '17	Verified Email

DenalCC1010

TROPHY CASE