The Official Gym & Fitness Thread

Maybe some of the more experienced guys will put me in my place here but I think that's volume overload on the chest. I would say drop the first and last sets and focus on quality heavy sets. Drop the junk volume.

No matter what I'd recommend following a program designed by someone who knows their stuff and not try to create something yourself.

Do you OHP on shoulder days?

I did Wendler 5/3/1 a while back (got decent results with it btw) and remember in his book how he said if you want to press more, press more. OHP being a help in improving bench strength.

I did like his program for increasing over all strength on all the main lifts. Plus nice and easy to follow. Told me what to lift and how many times to lift it. I like that kind of direction.

But take that for what's it's worth from a guy who's never benched over 285lbs.

 

Absolutely will do. I’ll happily report anything and everything.

 

@rngr @ThunderCookies are the powerlifters and would help.


From my personal training, usually do one heavy day like 3x5 or something and then a lighter volume day like 3x12 or 4x8. Sounds like you’re overloading yourself therefore your body is never recovering. Which means no progress. Rest is just as important as the lifts.

 

Well hey there, cutie

 

Thank you @weldertaco @PackCon

I dont do standing OHP but do hit a near identical form seated on the smith. I feel more controlled on smith. Definitely will keep in mind volume, I get pretty tired towards my final top set. Thanks for the help!

 

Need to see hamstring glute tie in pics before proper advice can be given.

Be well

 

Agreed

 

I would lower your volume but up the intensity - you should be hitting 85-90-95% of your max more frequently if you want to push your numbers up. And your 2nd bench day is essentially a deload as you’re only working at like 60% of your max. Good for aesthetics, not so much strength…

I think @PackCon mentioned OHP. Definitely a must if you want to build bench. Lat work is important too, make sure you’re doing a solid back day in there with pull ups and Lat pull downs, even through some pull ups in at the end of your chest days to help.





oh and hey everybody. Been a while. Be well

 

Kiddo keeping ya busy?

 

Think the 145# beast got scared?

 

Nice to hear from you. Are you like 200lbs and 5% bf on the recomp now?

 

Off topic but got my results back. T level came back at 500. Which is right at that treatable threshold so I’m gonna follow through and try to get up to the 900-950 range. Will provide details as this goes.

 

My last tests came back upper 500s.

Let us know how it goes.

Are you doing injections?

 

Yeah weekly injections

 

Does your appearance mean a return of Flex Fridays?

 

You do it or go in?


Are gels not a thing anymore or just not really as effective?

 

Either. I can get it mailed to me at home or go in. Probably gonna do at home just for convenience

No more excuses after this.

eating right, got a coach, getting as much sleep as life allows and running a little bit of Test.

If I don’t make progress then I’m just a lazy piece of shit.

 

Nothing is as near effective as the injections

 

I would give proper diet and time if the snake oil doesn't do anything!

 

I’m in it for the long haul so time will have its chance as well. Just figured if I’m gonna get on it in 5 years then I might as well start now. It’s not a magical answer but it definitely will help speed up the process some. Should be placing top 15 at a national level in 3 years. That’s my realistic first goal. If I get there faster then even better.