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  • Another 'bench day' but after last week's efforts...

    Another 'bench day' but after last week's efforts left my shoulder uncomfortable for days I wasn't planning on benching at all. Decided just to do my regular warm up sets, with no rest in between...
  • How long have you been lifting for? Unless you're...

    How long have you been lifting for? Unless you're a beginner, gaining 8lb of lean mass is no joke. I'm in my 4th year of lifting and reckon I've put on 2-3lb of lean mass this year (16lb gained...
  • Mesocycle 5 - Week 3 - Upper 1

    Weekly average weight: 79.2kg (174.6lb)
    Nutrition: ~ 2350 daily calories
    Sleep: ~ 6.5 hours

    Time taken: 52 minutes

    Stretching and physio

    BENCH PRESS
    10 x 30kg
  • Mesocycle 5 - Week 2 - Lower 2

    Sleep: ~ 7.5 hours

    Time taken: 56 minutes

    Stretching and physio

    GOOD MORNING
    5 x 20kg
    5 x 31kg, 2 min rest
    10 x 31kg, 2 min rest
  • [b] No - triples are the lowest reps I've done...

    [b]

    No - triples are the lowest reps I've done to-date. I generally prefer to bench 5 reps plus, low reps tend to aggravate my shoulders, even when they're healthy. Working in some RPE 7-8 singles...
  • I haven't started the program yet - I'm cutting...

    I haven't started the program yet - I'm cutting for another three weeks and didn't want to do it until I'm back at maintenance or more. Until October when I hurt my shoulder (grinding to get a...
  • Mesocycle 5 - Week 2 - Upper 2

    Sleep: ~ 7.5 hours

    Shoulder has been worse since benching on Monday. Took an extra rest day yesterday after a poor night's sleep. I'm re-thinking doing the Candito 6-week program for now as I...
  • Shoulder has been worse since benching on Monday....

    Shoulder has been worse since benching on Monday. Took an extra rest day yesterday after a poor night's sleep. I'm re-thinking doing the Candito 6-week program for now as I can't currently bench...
  • Height: 185cm (6'1") Starting weight: 82.3kg...

    Height: 185cm (6'1")
    Starting weight: 82.3kg (181.5lb)
    Goal weight: 77kg (169.8lb)

    2400 daily calories this week, good to see weight tracking down again. Hunger management has been better.
    ...
  • Mesocycle 5 - Week 2 - Lower 1

    Sleep: ~ 6.5 hours

    Shoulder soreness tells me it may have been too soon to go back to bench pressing.

    Time taken: 66 minutes

    Stretching and physio

    HIGH-BAR SQUAT
    10 x 20kg
  • Literally never! I'm super consistent with my...

    Literally never! I'm super consistent with my training - sessions are generally around an hour and done 5:30 - 6:30am. Occasionally I'll train on Saturday or Sunday morning, where I'll start at...
  • Mesocycle 5 - Week 2 - Upper 1

    Weekly average weight: 79.8kg (176lb)
    Nutrition: ~ 2400 daily calories
    Sleep: ~ 7 hours

    Weight/fat loss seems to be slowing down. Lower back and lower ab fat is still more than I would like for...
  • First time doing the bench press since October...

    First time doing the bench press since October 30th as I've been resting my injured right shoulder.

    BENCH PRESS
    10 x 66lb
    5 x 99lb
    3 x 116lb, 2.5 min rest
    9 x 116lb, 2.5 min rest
    6 x 116lb,...
  • I train in my home gym so I don't have access to...

    I train in my home gym so I don't have access to pressdowns, but close grip bench in the 6-12 rep range has probably grown my triceps more than anything else. Skullcrushers I need to stay around 15...
  • Replies
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    838

    Nearly 4 years into lifting and I've never done...

    Nearly 4 years into lifting and I've never done PPL - started with 3-day full body and have since done a 4-day UL, 4-day FB-FB-L-U, 5-day FB, 4-day FB and now back to a 4-day UL where I train side...
  • It depends how high reps you're talking about -...

    It depends how high reps you're talking about - and on the exercise, of course. Everyone responds somewhat differently and muscle groups differ as well. 12-15 reps is high for squats, deadlifts, RDLs...
  • I'd say that's largely true, but it's also...

    I'd say that's largely true, but it's also different from individual-to-individual. While soreness and pump aren't the most reliable indicators of growth, they often go hand-in-hand. Personally, my...
  • I'm just about at 4 years of proper training -...

    I'm just about at 4 years of proper training - having started in January 2019. Despite my 'novice' numbers, I'm actually really happy with my progress - if you look at my before and after pics it's...
  • Thanks to those who've provided their numbers so...

    Thanks to those who've provided their numbers so far - I'd like some more to get a really good data set!
  • Replies
    3
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    611

    From what I've read/heard - 1% of body weight...

    From what I've read/heard - 1% of body weight lost per weight is usually a safe maximum, though those with higher body fat can safely lose at a faster rate, e.g. a 300lb guy who is over 40% body fat...
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