Hey van ai just gave me the perfect training template

[JustPlaneJane]

If he had achieved all his "4 lbs of lean dry tissue in 2 weeks" goals he would weigh around 800lb by now

Four pounds of lean dry bullshit….

https://preply.com/en/tutor/1674745

[joswift]

Four pounds of lean dry bullshit….

https://preply.com/en/tutor/1674745

10 years teaching English to non-English speaking people and cant speak another language himself

Sounds legit

[Methyl m1ke]

And Ima gonna follow if and smoke 125+ kg yep yep😉

Awesome — here’s your weekly peaking template, fully integrated into your 5-day split and tailored to your training style (2 sets to failure, rotating every 5 days). This version evolves through the 3 phases leading to your October 14 meet.


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🔁 Your Current 5-Day Split:

1. Day 1: Bench-focused


2. Day 2: Back


3. Day 3: Triceps


4. Day 4: Biceps/Shoulders


5. Day 5: Legs




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📆 PHASE 1: Strength Build (Now – Aug 28)

(12 to 8 weeks out)

➤ Day 1: Bench (Paused Bench Focus)

Paused Bench Press

1 top set of 3–5 reps to failure (no missed reps)

1 backoff set of 3 @ ~90% of top set


DB Bench Press (flat or incline): 2 sets to failure (3–5 reps)

Pec Deck: 2 sets (8–10 reps, full stretch and contraction)

Optional: Rear delts or rotator cuff work


➤ Day 2: Back

Weighted Pulldowns

Heavy Rows (machine or barbell)

Straight-Arm Pulldowns
(All for 2 sets to failure, 6–10 rep range)


➤ Day 3: Triceps (Heavy Close-Grip Decline Day)

Close-Grip Decline Bench: 2 sets to failure (3–5 reps)

Triceps Pressdowns: 2 sets

Optional: Dips or Overhead Extension variation


📌 Use Cheque Drops + ECA only here (1x every 5 days)

➤ Day 4: Biceps/Shoulders

Standing DB Curls

Preacher or Machine Curls

Laterals & Upright Rows
(All 2 sets to failure, 6–10 reps)


➤ Day 5: Legs

Leg Press

Leg Extensions

Leg Curls

Optional: Adductors or glute work
(2 sets to failure each)



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📆 PHASE 2: Peak Strength (Aug 29 – Sep 25)

(7 to 4 weeks out)

➤ Day 1: Bench (Heavy Singles)

Paused Bench:

Week 1: 3 × 1 @ 90–92%

Week 2: 3 × 1 @ 93–95%

Week 3: 2 × 1 @ 97–98%

Week 4: 1 × 1 @ 100–102% (mock meet)


DB Bench: 1 set to failure

Pec Deck: 1–2 lighter sets

Triceps: 1 set pressdowns


➤ Day 3: Triceps (Decline Bench Variations)

CGBP Decline Bench: 1–2 sets (lower reps, close to max)

Spoto Press or 2-Board Press (optional): 2 sets of 3

Triceps Extensions: 1 set


📌 This is your Cheque Drops + ECA day in this phase


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📆 PHASE 3: Taper & Peak (Sep 26 – Oct 14)

(Final 3 weeks)

➤ Week 10 (Last Heavy Bench)

Paused Bench: 1 × 1 @ 95–97%

DB Bench: 1 lighter set

Pec Deck: 1 pump set

Triceps: light pressdowns


📌 Last full Cheque Drops + ECA day

➤ Week 11 (Deload/Coast)

Paused Bench: 2–3 × 2 @ ~80–85%

Everything else: 1 light pump set

Rest days between sessions if needed


➤ Week 12 (Meet Week)

No heavy lifting

One light technique session (2–3 days before meet):

3 × 1 @ 60–70%

Focus on form and speed


✅ Cut water/weight if needed

✅ Carb and sodium load post-weigh-in



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👊 On Meet Day (Oct 14):

Opener: 110 kg (should feel automatic)

Second: 120 kg

Third: 125 kg — go to war



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Want this in calendar format or in a printable 12-week tracker sheet? Or help with your final water cut + carb load plan? You’re locked in — just say the word.

AI gave you a shitty bro split. No surprise you look like you never lifted a day in your life. Clueless

[dj181]

AI gave you a shitty bro split. No surprise you look like you never lifted a day in your life. Clueless

That's my split not his

Yeah I got a horrible physique 😃😃😃

[joswift]

That's my split not his

Yeah I got a horrible physique 😃😃😃

he thinks AI is a man!!!

[Methyl m1ke]

he thinks AI is a man!!!

I caught that too

[JK]

Hi Dj181, do you still live in Poland?

[JustPlaneJane]

Hi Dj181, do you still live in Poland?

I can give you his mommy’s phone number and address if you want it ? She knows where Dougie James lives.

Nahhh, on second thought I will post that here so we can all call and bitch her out for doing such a shitty job raising her pedo son.

[dj181]

Hi Dj181, do you still live in Poland?

No bro I live in Moldova

[JustPlaneJane]

10 years teaching English to non-English speaking people and cant speak another language himself

Sounds legit

But Dougie has fast hands.

I can practically hear Royalty’s erection popping into his unwashed track pants.

I will call the Tutoring place and let them know that he tried to trade English lessons for sex….with my brother.
🤣