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  • Increase pressing frequency, and use slightly...

    Increase pressing frequency, and use slightly lighter weights for more volume. Grinding at or near failure for too long is counterproductive.

    Try the Candito 6 week. Even running Week 1 over...
  • ^^ One arm bench press One arm fly One leg...

    ^^
    One arm bench press
    One arm fly
    One leg RDL
    Split squat

    Also some kind of trunk rotation / twist movement would be very beneficial. Almost all of the common lifts ignore this movement...
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    6- focus. I only pay attention to the weights....

    6- focus. I only pay attention to the weights. Anything else either I don't notice or it adds focus.
  • Yeah man I still follow this thread. I...

    Yeah man I still follow this thread. I definitely appreciate your appreciation. It's cool to see everybody trucking along, and it's good to see you've got in the groove with more complete lifting. ...
  • Add a protein shake or big bowl of cereal +...

    Add a protein shake or big bowl of cereal + protein scoop before bed. Should be around an extra 400 cals / 30 grams of protein. See what happens after a month.
  • How are you measuring your calories and macros? ...

    How are you measuring your calories and macros? A scale or eyeball? Maybe you're not getting as many cals as you think.
  • @Eli Maybe the problem is trying to leapfrog...

    @Eli

    Maybe the problem is trying to leapfrog out of a phase in life: youth want to be adults, adults want to be young again, neither one is satisfied with where they are in the moment. That...
  • That's a good point, although you'll continue...

    That's a good point, although you'll continue gaining strength for at least the next 20+ years. SBS just did part of their podcast on strength and aging, and the main drop off at 30 is...
  • It kinda is for that demographic, and it isn't...

    It kinda is for that demographic, and it isn't sustainable year-round. Better go with something more plain vanilla. Hard variations accomplish the same goal.
  • 20 re squats is a real program from the book...

    20 re squats is a real program from the book Super Squats. There's Smolov Jr or full Smolov: https://www.smolovjr.com/smolov-squat-program/. People get injured on it.
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    https://i.imgur.com/iBPtlQF.jpg ...

    https://i.imgur.com/iBPtlQF.jpg

    https://i.imgur.com/Nru8W9z.jpg

    https://i.imgur.com/nuC4bPv.jpg

    https://i.imgur.com/LjydpXC.jpg

    https://i.imgur.com/QKB34fR.jpg
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    588,745

    https://i.imgur.com/Mpxg6ik.jpg ...

    https://i.imgur.com/Mpxg6ik.jpg

    https://i.imgur.com/HJwb6Wt.jpg

    https://i.imgur.com/uythdb7.jpg

    https://i.imgur.com/ewPcNDm.jpg

    https://i.imgur.com/jd5eEwk.jpg
  • Programs Super Squats: 20 rep squats 3x a week ...

    Programs
    Super Squats: 20 rep squats 3x a week
    Smolov Jr squats

    Lifts
    Constant tension squats or 5.3.0 tempo squat
    Long pause bench or Tempo bench
    Nightmare deadlifts

    ^^ Should fix ya...
  • Can you do multiple variations within the week,...

    Can you do multiple variations within the week, instead of swapping entirely after 8 weeks? I recently had good results doing 4 bench variations within 1 week.
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    Past 2 sessions + 16,141 = 2,521,220

    Past 2 sessions

    + 16,141 = 2,521,220
  • I'd do a harder variation rather than go to...

    I'd do a harder variation rather than go to failure on a big compound. Pause squats, pin squats, tempo squats, constant tension squats, will let you milk your weights for a good while rather than go...
  • @Eli, In college I used to get a mid-semester...

    @Eli, In college I used to get a mid-semester slump every term, right after mid-term exams. Just a dip in energy and focus, couldn't maintain those straight through for 4 months. I still see it in...
  • Poll: Legs. Though I haven't been inside many...

    Legs.

    Though I haven't been inside many commercial gyms for 18 months, I seem to recall mostly girls doing the leg press, smith squat, and glute kickback machines, while guys were doing shoulder...
  • Yeah man the same thing happened to me and I...

    Yeah man the same thing happened to me and I couldn't or didn't fix it. Didn't lift at all for almost all of August. I think I know my own reasons why but no need to put them out here.

    Could...
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    Squat beltless 110 x 6, 6, 6 Bench T&G 80 x...

    Squat beltless
    110 x 6, 6, 6

    Bench T&G
    80 x 6
    90 x 6, 6

    Chins
    bw 85.5 x 6, 6, 6
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