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I have squatted every day since the beginning of this september. I ve run sheiko where you squat 3* with good results and now Im using the "Broz" principles just to check the results out.

From my particular experience the incline does carry over to flat. Though, you likely still bench flat the same as that gain is probably from getting used to the incline motion.

That being said...

well to my experience the more volume I do the stronger I get. Havent found myself overtrained yet. Everyone is different though... Of Course there must be some ammount any person cant go beyond in...

My best advice is to do pullups no matter how few you can get each set. I have a friend that doesnt because he can only get one and prefers to do pulldowns until hes strong enough for pullups. Guess...

I just came from my week off as well and I am stronger now. You re supposed to gain strength from deloading not losing hehe. Most likely you didnt ramp the weights properly. Could be stress, weight...

I am on a caloric deficit currently and gained strength.

I havent tried WSB and speed yet, I ve been mostly into russian volume stuff which seems the way to go for making the weight (bulking) I wanna compete at. Thanks a lot!

Yeah I am making gains so far so I shouldnt worry much. Its the damn wish to optimize everything that got me doubting if I was doing things right.

On an extra note, I get added performance on pull...

Hey there, I am doing 8 reps at 70%-75% for mass atm, wanna put lean mass to make category before returning into more specific strenght stuff.

Lately I ve been putting full strength at every rep,...

400/500/600 are my long term goals

I would increase hamstring/glute work, squats may not be enough depending how you do them (low bar? wide stance?). Romanian deadlifts or glute ham raises would be a nice additon. I am actually doing...

I deadlifted 4 plates today myself for the first time today as well hehehehe. It wasnt on a 45 lbs bar though so its still not 405 :( I ve got some blisters from that which I proudfully show off haha.

Hips go first then your knees. If you do them like this your knees wont go so much ahead. Going a little over the feet is no big deal either.

Well maxed this week and got the following increments

Bench: just 10 lbs. I got this despite waking up my RC injury during the deload week (...). The culprit was wide grip pulldows, I had forgot I...

in 1 year and 8 months

weight 137 -> 190

Bench 110 -> 270
Squat 180 -> 360
Dead 180 -> 405

Thanks a lot John Prophet! Im gonna bump this when I find out my new RMs somewhere at the end of January.

I ve been doing Sheiko as well and I am enjoying it very much. Funny thing is I am not feeling very tired through it, maybe I was too conservative on the RM. I remember the 1st week was terrible but...

Squating deep isnt bad for your knees, crashing down often and fast to use reflex is. I do crash on my squat from times to times and never had any problems, knees feel great. I see the Olympic...

Thanks for the replies. I am 5'10 (1.78m). I ll work on increasing my grips width then.

Hey. I got a couple of questions and I apreciate any help.

1) I use a shoulder width grip on bench as I am stronger with that grip.. Will this undermine my bench in the long term? Also this means...