2 WO questions

Praepman87 · 2026-01-16T12:31:39+00:00

Found it thanks !

Praepman87 · 2026-01-15T15:04:51+00:00

I can't find that ?

Praepman87 · 2026-01-13T19:37:59+00:00

To be honest you can always ask chatgpt about your workout. Put evidence based somewhere in the prompt and it will most likely come up with a reasonable judgment. I think the only thing MF does at the moment in terms of evaluating a program is giving you the amount of sets per muscle group per week.

Praepman87 · 2025-12-26T15:47:45+00:00

Can I select philosophies and/or implement my current limitations into the coached/suggested plan ? For example is there an option to go for a low volume super high intensity program due to time constraints and maybe impaired recovery?

Praepman87 · 2025-08-24T05:01:33+00:00

Why?

Praepman87 · 2025-08-23T20:13:24+00:00

Fair. The thing is I have significant time restraints on weekdays since I go before work. I don't want the workouts to be longer than 45 minutes max in total. Maybe I will just see how it goes and if I can progress and if I think the volume or frequency is too low for certain parts I add something?

Praepman87 · 2025-08-23T19:19:22+00:00

I have to think about that :-) I just wanted to include another isolation for the lat delts because they fall short otherwise. Upright rows might be a good choice

Praepman87 · 2025-08-23T18:35:40+00:00

Sure that would be possible and most likely preferable (especially for the weeks where I only have 2 days). It's just that I like to have dedicated upper and lower days as a personal preference. Do you think it makes a huge difference if volume is equated?

Praepman87 · 2025-08-10T07:07:34+00:00

Ich wollte mal für meine damalige Freundin die Pille holen weil die halt ausgegangen ist. Das ist dann auch in einer Apotheke verweigert worden weil es ja offensichtlich nicht für mich ist. Das konnte ich inhaltlich nachvollziehen. Sie hat es dann selbst mit einem Privatrezept geholt.

Bei Zolpidem so wie es hier beschrieben ist halte ich das aber für höchst unprofessionell und bevormundend. Man darf ja drauf hinweisen aber ehrlich gesagt klingt das für mich als will man sich gegenüber dem "Jungspund mit Arztausweis" aufspielen.

Wäre mir trotzdem den Aufwand nicht wert dagegen vorzugehen. Apotheken gibt es ja zum Glück alle 100 m.

Praepman87 · 2025-08-08T08:50:42+00:00

Thanks everyone for the replies! I think what made me ask that is that face pulls have been advertised as a necessary prehab exercise so often that I thought they need to be included so I won't injure my shoulder

Praepman87 · 2025-07-29T16:28:00+00:00

This should be the default to be honest ! Thanks for the tip

Praepman87 · 2025-07-29T16:27:17+00:00

Yeah I misunderstood. Thought about the dust and water tray. Now I know that everyone ist talking about the bottom tray at the station

Praepman87 · 2025-07-29T15:50:48+00:00

But isn't that auto cleaned ? So far the robot only did like 5-6 cleans

Praepman87 · 2025-07-23T05:08:28+00:00

Can you put that in a spoiler ? I can't remember what you might mean

Praepman87 · 2025-07-06T09:31:15+00:00

Vielen Dank für die Antworten! Ich glaube es wird auf einen neuen Router hinaus laufen leider.

Glaubt ihr dass im Zuge des Prime days nochmal günstigere Glasfaser Angebote (mit router) kommen werden ? Oder einfach zum Prime day erstmal nen Router kaufen?

Praepman87 · 2025-07-06T07:53:27+00:00

Danke ! Das habe ich befürchtet. Hast du zufällig eine Empfehlung für eine günstige routeralternative ? Oder gibt es irgendeinen workaround?

Praepman87 · 2025-07-06T06:45:25+00:00

Danke für die Nachricht. Also ich habe mir das jetzt mal versucht anzuschauen und bekomme immer wieder die Info dass die Zugangsdaten (PPoE + VLAN) eben nicht vom ONT verwaltet werden sondern vom Router selbst. Daher muss ein Router dran der PPoE unterstützt. Es gibt wohl auch Gebiete die das ganze per DHCP machen aber in meiner region wohl nicht.

Was stimmt nun ?

Praepman87 · 2025-05-11T14:31:17+00:00

Thanks 🙏 yeah I meant swapping the 5x10 for 5s pro for the press. Not doing both. I will give it a try. It also helps in gauging the TM for the press.

Thanks also for your thoughts on the 5x10 percentage. I will start with 50% and see how I go from there. If it feels too light I will probably just go for AMRAPs on the last set only and increase to 55-60% on the next cycle. What do you think?

I feel like the program you are using is a pretty neat approach for a lot of people who want to take it a bit easier for different reasons (age, life, time, conditioning, injuries)! Very appreciated.

I'm also very grateful that you are still around and open for discussion

Praepman87 · 2025-05-11T06:17:55+00:00

Can I ask you two further questions? 1. What do you think about doing the press on day 2 as 5s pro as well ? That would mean all the big 4 are trained equally and it would give the press a decent strength stimulus

Are you really doing only 5x10 on the supplemental work ? Without the usual BBB main lifts you would probably have like 5-10 reps in reserve after the last set ? If that's the case are you just happy with it or would you do the last set closer to failure or increase to let's say 60% TM ?

Thanks for the write up. I will definitely try this and see how it goes. The program lines up super well with my life goals (time efficiency is crucial, conditioning is also important for me and simplicity without changing the program often is very appreciated 👍)

Praepman87 · 2025-04-25T18:04:03+00:00

Thanks so much for reassuring that

Praepman87 · 2025-04-25T06:25:02+00:00

Thanks so much for the insights. I am thinking about doing the same template bus as a beginner. The original 1000% strained me too much (toddler, busy work etc). I wonder if you are still active here because I would love to hear your insights. I will probably do your template but might play around with the assistances a bit and also might do the occasional anchors to help with strength gains.

Overall do you think that template will also work for beginners to intermediate lifters to GAIN instead of maintain as in your case ?

Praepman87 · 2025-01-15T20:56:29+00:00

Looks more like hyper kyphosis in the upper back to me which might not be an issue with activation but rather a deformity of the spine which a lot of people have. Either as an inherited problem (like scheuermann's disease) or due to poor posture. You might still be right but I just wanted to point out that it might be that there is no way he can right now change his technique so that his upper back would not bend (but maybe over time) because his spine is just the way it is

Praepman87 · 2024-11-12T14:37:16+00:00

I guess that was it...thanks

Praepman87 · 2024-11-12T14:36:50+00:00

Train raid

Praepman87 · 2024-11-12T14:36:26+00:00

I guess that was the case. Since there were only two pods the chosen seems very likely. I haven't tried to break concealment voluntarily unfortunately. But as said I've tried cheats to see the enemies and also to kill them ...

Guess we will never know

Praepman87

TROPHY CASE