[sasa]

this post is directly from JP’s IG post, go from that
https://www.instagram.com/p/BxAHkdLBRye/

[sasa]

I think both is fine. Depending on the exercise i would either stay a little higher or lower in reps. The most important thing is to get stronger over multiple rep ranges

@clare @michael_thebox

Thanks, will keep the rep ranges as they are
Here is also my 4 rotations if u got any advice

[sasa]

@apeek22

ahh okay 😀 yeah its hard to keep not speeding on 20 rep sets 😀 usually ive seen people doing 1×5-9 and backoff of 10-15 reps here:p

[sasa]

3 out of 4 sessions done, feeling wiped after every workout, but i think thats the idea. volume feeling still low but i couldnt even do more sets as im fucked after every session 😀
pumps aint as good as before on higher volume programs example triceps, but isnt the idea moving the bigger weights on dips/narrow grip bench than pumping blood to the muscle on pushdowns?

really liking this FBW, really getting out of my comfort zone pushing things to failure everyday as ive before left so much in the tank, hopefully my mentality can take this shit as long as possible 😀

[sasa]

@apeek22

Have u kept the rep ranges as they are in the 2 FBW days? 14-17 and 20 reps feels high to what ive used tho

[sasa]

sasa wrote:

mind linking the video? ????

It was ok his IG, 5th post in.

fifth post seems to be about full body on trainedbyjp instagram :O

[sasa]

mind linking the video? 🙂

[sasa]

Hy mate. Looking pretty solid but why do you start at workout a and c with a biceps movement. I wouldn’t do this because it will take away a lot from your back strength. I would always start with the big muscle groups first and the small assisting muscles last

thanks for a reply @michael_thebox 🙂
A and B workouts are copied from JP’s instagram post about the fullbody workout lay out he prefers, tried to mimic the last two C and D as closely as i could with lift variations

here is the lay out from last year
https://www.instagram.com/p/BxAHkdLBRye/

[sasa]

Finished product of a 4 rotation FBW, tried to keep it clean and simple
TLDR For stats 176cm 75KG trained few years after losing 35kg, bit fluffy atm SBD 120/85-90/160 KG, trying not to do free weight squat here cos i keep injuring smth, lastly groin, didnt do squat variations for a month, felt good on hack squat easing in yesterday.
The volume feels really low tho compared the splits ive done before, but after the session (25 repper hack and 20 repper RDL i felt like puking :D)
Pushed incline, dips and lat pulldown pretty much untill i couldnt do more reps
anything to change?

[sasa]

Depends where your strengths levels are and how much muscle mass you have already accumulated! But from your description I would say it would make sense to start again with full body or upper/lower to get a great foundation of strength and muscle mass!

You don’t need to sqaut 3 times a week. Have 3-4 full body workouts and swith them. Let’s say 1 with squats, 2 with hacksquats, 3 with leg press and maybe 4 with smith machine squats!

made some changes but still would love some insight on few question marks 🙂

[sasa]

Dont get me wrong, ive built some mass and strenght ofc but been stuck for a maybe 6 months hopping from program to program.
SBD 1RMs are 120/90/160 KG and i weight 74kg 176cm, dunno if this lands in FBW territory or mby upper lower?
Came up with this from JP’s FBW Post from last year, first 2 rotations are copied and last 2 are my own, have some question marks there if someone could help a little