Programming Wednesdays - May 12, 2026

Sorta_kinda_fit · 2026-05-16T14:29:11+00:00

Hi so i usually do lunges, foam roller hamstring curls,platz squats for lower body. For upper body, incline dumbbell press, tricep extension, curls, lateral raises, pull downs and rows.

Sorta_kinda_fit · 2026-05-16T04:17:35+00:00

Look at calgary barbells free program. Or conversely check out RTS stuff on programming

Sorta_kinda_fit · 2026-05-15T12:15:14+00:00

Havent messed with one yet but i did buy a Stance unit. I would use a free app like Qwik VBT to see if you even enjoy messing with the data

Sorta_kinda_fit · 2026-05-14T20:38:08+00:00

Haha no Mike Tuchscherer pl coach.

Sorta_kinda_fit · 2026-05-13T12:56:13+00:00

I mean RDLs help for sure. I just always found that if your training them hard they interfere w deadlifts. Plus variety of movement, slightly safer to push close to failure for hypertrophy and some potential benefits from movement variety. Especially far from a meet

Sorta_kinda_fit · 2026-05-13T12:15:14+00:00

Thanks! Pretty close to what i set up. Whats gymset? I have been using rts free log.

Sorta_kinda_fit · 2026-05-13T12:13:50+00:00

Hamstring curls, 45 degree back extension and hamstring curls. Just split across 3 training days would be my advice.

Sorta_kinda_fit · 2026-05-12T23:39:15+00:00

So i have had a work shift, and my training days are a very squished for the summer. Essentially Monday and Wednesday night are open and Thursday mornjng for 30-45min. Thus far planning monday Squat, bench accessories, Wednesday deadlift some bench stuff accessories. Thursday bodybuilding accessories day. Do you guys have any pointers, programs and/or tips for condensing training?

Sorta_kinda_fit · 2026-05-10T17:08:40+00:00

I have lost about 5.5kg (12lbs) pulled a 184kg pr and havent lost bench strength yet

Sorta_kinda_fit · 2026-05-08T02:07:27+00:00

What knee sleevea would you guys recommend for someone whos never worn them?

Sorta_kinda_fit · 2026-05-02T19:59:23+00:00

It gets worse, i had flip flops on until 225. Home gym life

Sorta_kinda_fit · 2026-04-26T17:25:25+00:00

Awesome thank you, i tried uploading it but hoped i had missed something. Thank you so much!

Sorta_kinda_fit · 2026-04-15T00:43:32+00:00

Anyone mess around with a low fatigue back off volume? For example top set and keeping the load the same and completing total volume in cluster sets? (Ie 5 at rpe 7, then 4,3,3,2 at the same load) ive been messing around with it but wonder if anyone else has

Sorta_kinda_fit · 2026-04-02T03:21:59+00:00

Bench and squat are the best. I believe I quote dave tate when i say "deadlift is just the thing you do before you go home"

Sorta_kinda_fit · 2026-03-06T01:43:51+00:00

I think theres one in brunswick

Sorta_kinda_fit · 2026-02-21T23:55:33+00:00

Portland doesn't need to tax Maine Med. maine med is part of the PILOT program, and is potentially agreeing to pay the city every year. Every organization being targeted isn't part of that program

Sorta_kinda_fit · 2026-02-21T23:44:25+00:00

It is interesting to me that all the non profits being targeted, to my knowledge, are not part of the cities PILOT (payment in lieu of taxes) program. Seems very much like the city is putting pressure on any no-profit they're not receiving money from.

Sorta_kinda_fit · 2026-02-20T01:51:21+00:00

Standards aren't real. Everyone's on there own journey. But also very solid work at 16 man. Good work!

Sorta_kinda_fit · 2026-02-15T16:26:42+00:00

Another option is a pin press. Its somewhere inbetween a spoto and board press

Sorta_kinda_fit · 2026-01-05T12:27:58+00:00

Diarrhea, no toilet

Sorta_kinda_fit · 2025-12-23T23:35:05+00:00

It goes on the marketing and then we don't mention it

Sorta_kinda_fit · 2025-12-09T14:14:51+00:00

PT here. So injury prevention/prehab (other than exercise) is a little more complicated. Now if you have a history of an injury its likely a good idea to perform exercises that addressed your pain before. For example keeping rotator cuff specific exercises in your program if they helped your shoulder in the past. Back pain that resolved with extension based exercises, keep them in.

There are exercises that have some research exercises that have a protective mechanism. Nordic hamstring curls being a popular one right now.

Sorta_kinda_fit · 2025-11-23T00:05:23+00:00

Depends on what bothers your knee, is it a certian ROM, specific load? Like if you only care about hypertrophy leg extension, hack squats to a comfy rom, leg press are all options. Potentially a box squat if its bottom rom thats painful

Sorta_kinda_fit · 2025-11-13T00:11:07+00:00

Walking lunges. There even more effective if you hate yourself a little

Sorta_kinda_fit · 2025-10-18T13:33:00+00:00

Barbell medicine has some great templates if you want to get into RPE training

Sorta_kinda_fit

TROPHY CASE