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As with any exercise, don't go 0-100 in the same week or month or you'll likely hard crash. Phase it in.

To WR point, I think Arnold and Dwayne Johnson do 30-45 minutes of very low intensity...

I'd expect many former strength athletes even in a de-trained state can still push a full Chest Press stack for 6-8 reps. The rise to 15 reps would be pretty short pregression wise.

You're right...

Jeff Nippard and Jeff Cavalier literally just posted opposing videos on this last week. Nippard has his citations. I can't remember if cavalier has a pHD in physiology. Both discuss when and why to...

yup

I didn't even see the word hypertrophy in Brandon's first post? No sure where your comment is coming from.

I've never seen an advanced lifter using a machine for primary horizontal press...

Poor comma usage. Restated: I'm doing hinge movments (RDLs, Hang snatches, Barbell Thrusters). In addition I'm doing squats and rows that I usually consider to hit the spine erectors a bit...

I'll have to keep an eye out. I haven't seen anyone punk out on BP ROM in decades.

Anyone have a credible source/link that cares about arch size with a planted butt?

In general for horizontal push strength, I think the non-free weights movements are mostly garbage. I think when I was 13 years old and barely doing 135 on bench press I was doing 315 on...

Had a great session, double PR'd 5 rep squat this weekend. (2nd weight increase wasn't necessary but just wanted to try it).

I think the heavy focus on core exercise plus re-reading the valsalva...

3 plates is definately a great feeling.

You're probably aware of this substitution but how's decline bench for you instead of dips.

Padded bike shorts are key to biking. Since they move with you, its a much better system (less friction/rubbing) than a padded seat, which generally will get in the way of your leg motion.
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I read something last week about what you're referencing. Spine rigidity when you first wake up. They recommended getting up early so you have 1-2 hours for it to subside. I haven't reviewed the...

Agreed, the stretch on the incline curls feels amazing. Helps balance the arms more than BB or concentration curls since they're at the same time with the same blood supply. Also looks nice in the...

Congrats on 300!

I'd actually say its time to work on your squat.

If you're convinced you need to stay focused on bench. Start hitting incline, flat and then dips. Followed by chest flys and...

I think the senior members of this forum are responsible for not infringing on medical advice.

How recently have you talked to the PT? What's their current timeline projection for return to...

There's tons of alternatives and choices. You can re-arrange your current routine, pick another, or keep it as is. You can also rotate your focus every month or two.

The suggestions were around...

With the 1x5 DLs, if you build up your warm-up sets in ~50-90 lb increments you'll still get some decent volume.

I'd pick or skip OHP or upper Trap dominant work depending on what I wanted my...

If you're familiar with the progressive overload strategy and your program has an automatic weight progression, then with consistency you'll find your limit.

Most programs typically have less DL volume as its pretty taxing. RDLs might be okay for the volume.

check out ICF 5x5.

Crunches and HEs will definately help with the squats and DLs.

/Fist-bump WR.



Okay, looking closer back at your split. I think Upper B is out of alignment with your goals. Bench press as your 4th compound movement is risking semi-junk volume. Its a very...