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which sheiko are you running for bench?

Week 2 Day 4

Paused Deadlift (beltless) x 3 @ 9 [5.8%]

345 x 3 @ 9.5
325 x 3 @ 9

Close Grip Decline Bench x 8 @ 9 [4.2%]

235 x 8 @ 8.5

Week 3 Day 3

Squat w/ Belt x 5 @ 9

315 x 3 @ 8.5
315 x 3 @ 9

Legs/back were way too fatigued from previous workout. I decided to skip this considering how the usual 315 warm up was heavy as...

Week 2 Day 2

Deadlift w/ Belt x5 @ 9 [5.2%]

385 x 4 @ 9.5 oops too heavy
365 x 4 @ 8.5
365 x 4 @ 9

Bench TnG x 3 @ 9 [7.5%]

Week 2 Day 1

Squat w/ Belt x 5 @ 9 [5.8%]

345 x 5 @ 9.5
325 x 5 @ 9

Comp Bench x 5 @ 9 [4.3%]

245 x 2 @ ? [oops too heavy, go lighter]

Week 1 Day 4

2" Deficit Deadlift x5 @ 9

365 x 5 @ 9.5

Yes I did more here than I did during my deadlift session..that was a bad day for me

Close Grip Bench x 6 @ 9

Week 1 Day 3

Pin Squat x5 @ 9

315 x 5 @ 8.5

I set the pin at parallel depth for this. It's usually the sticking point for me since I squat past parallel

Bench TnG x6 @ 10

I'm a long time fan of Mike T's work but was never able to really grasp the concept behind RTS. I understood the theory behind it but in practice I was never sure about my RPE's during my training....

where did you find a routine structured in DUP from? I haven't ran across one before.

Anyone have a good recipe for cooking in mass quantity? I like to prepack my meals for the week ahead of time during the weekend, but I want to do so in the easiest manner possible while still having...

Week 2 Lower Intensity

Squat 1x4 @ 365

Deadlift 1x3,2 @ 395

Deficit SLDL 1x5 @ 285

Week 2 Upper 2

Military Press 1x1 @ 155, 1x8,5,5,5 @ 135

DB Press 1x4 @ 115

Bench 1x25 @ 155
Paused Bench 1x10 @ 155

DB Shoulder (one handed) 3x8 @ 50

Week 2 Light

Front Squat 1x1 @ 315

Paused Squat 5x3 @ 225

Paused Deadlift 7x2 @ 235

BB Curl 4x10 @ 50

Week 2 Volume

Squats 5x5 @ 330

Body.is.crushed.

Not used to this kind of volume at all.

Week 2 Upper 1

Military Press 155 x 3; 135 x 7,5

DB Press 100 x 5,5,4,5,4

Side Raises...HS Rows...

Recap of this week:

Week 1 Day 1 Upper

Today was the day I attempted CGBP. Weight was good until 245 then nope nope nope

Week 1 Day 2 Volume

Squats
3x5 @ 325

So after nearly a year of aimless training, I've decided to go into a more structured routine. I have decided to go with TM. Beginning of this year, I messed up my shoulder really badly, preventing...

I had the biggest and quickest gain with bench throughout my training utilizing a similar method. Though I didn't max press everyday (~4-5x a week), it brought my bench from 275 to a clean 305...

As someone who had trained with this consistently for more than half a year, I thought I could chime in on my experience with it. I got some good gains initially while training high frequency style....

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