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Make sense. I'll repeat 52kg next cycle then. Maybe it's just that my 10 RM at 52kg was done on a great day.

Thanks a lot Nightanole. Diet is not an issue (bulking) neither is sleep (>8 hours a week). Should I stick 100% to the program? Or Should I continue to hit try 10x2 on heavy day until I hit it (I...

A bit soul sucking to start again from scratch (8 rep) after failing 12 rep.

Just started week 3 and I did 10 rep and then only 8 rep on the bench press heavy day. Maybe a bad day (I tested my...

1/ If I train hard on Monday and Wednesday, with three set of 5-12 of OHP and Bench Press near failure, I often experience pain and discomfort on my shoulder on Wednesday.
2/ If I train Monday...

Make sense. Though I will be in the situation where it will take longer to progress in both lifts as they will be trained only every 6 days with low volume.

What do you think of training every other 3 days ? ie. Monday / two days off / Thurday / two days off / Sunday / two days off / Wed... etc...

My issue with typical Monday/Wed/Friday is that I...

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Thanks. No competition planned. Just lift to remain fit while slouching all day long on a chair

Thanks a lot. Makes sense. I could try to do my lighter day with barbell. Does not hurt unless I really push myself and get close to failure.

I've switched to DB Bench press a couple of months ago for the two following reasons:

1/ Not comfortable going close to failure on Bench Press without spotter
2/ Tore a Rotator Cuff 5 years ago...

Recurring RC issue. Try some rehab stuff. Only issue is that each time I go a bit heavier as usual on the bench press and do nore volumes the injury comes back...do you know how to assess when you...

Thanks. 90s rest would be tough on the heavy day.

What do you think of switching the 8-12 range rep to 4-8 for the compounds (bench / ohp / DL / rows)? This would mean initially testing your max 6RM instead of 10RM + maybe taking 2-3min rest or more...

Thanks. Would be happy with those kind of lifts. Nice progression on the before and after pics.

Anyway i guess that consistency is the most important stuff. Don't see many people squating more than two plates or using the 40s kg dumbell in comercial gyms. Just wanted to make sure I am not up to...

Thanks Katya. I guess your right. I'll keep my "girlie" progression scheme :). At least until I am 100 percent sure of my form. I am happy with slow progress.

Thanks Jason. Good point about videos. Will record and send next time I can train with a friend. Maybe my issue has been form rather a too fast weight progression (I had my squat and deadlift forms...

Thanks a lot Fallen. My Deadlift are 60-70kg 3x5 for the time being. Never tested my 1RM but I guess it's probably 70%-80%. (Squatting 60kg 5x still feels hard for me).

I think the idea of my...

Thanks a lot for the replies. Very happy to set PR regularly (maybe every week or two). Every workout felt a bit tough. I guess I can do it but I don't really enjoy anymore after getting injured...

First Post. A bit of Background. I've been lifting for about 5 months (did a bit of body-weight stuffs before).

- I am 34 yo about 160lbs / 5feet11. (gained about 10lbs since the beginning of...