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    Welcome man, those bench and dead numbers going...

    Welcome man, those bench and dead numbers going to be tough to beat for sure.
  • Rts flex 3.1 A Comp Bench 112.5 x 1...

    Rts flex

    3.1
    A

    Comp Bench

    112.5 x 1 @7.5
    90 x 5 @5 for 7 sets
    90 x 10 amrap to @9.5
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    I'd recommend anything by RTS, TSA, Candito, Greg...

    I'd recommend anything by RTS, TSA, Candito, Greg Nuckols (Average to Savage 2.0), Calgary barbell, Brazzos Valley Barbell or even juggernaut training (though I don't recommend this one) before 531
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    Back could stay tighter and pulled more together,...

    Back could stay tighter and pulled more together, shoulders get fairly loose throughout.
    It's not a bad Bench by any means though,
    It's possible you'd do well with more volume and assistance...
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    Tricky since I had a lay off. So was dramatic...

    Tricky since I had a lay off. So was dramatic when I came back, but probably averaging 5kg a month roughly since catching up to old numbers.
    Bench might even be down to 2.5 per 3 to 4 weeks....
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    Yeah I'd go with that. I'd also experiment with...

    Yeah I'd go with that. I'd also experiment with some 1@8 top singles before work sets too.
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    Lower than f5 upper lower is fairly low. Do you...

    Lower than f5 upper lower is fairly low.
    Do you feel like you need work capacity?
    It's very odd that you'd have good hypertrophy and no strength gains since they should be well correlated.
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    Are you including the bar in those? It is...

    Are you including the bar in those?

    It is oddly slow, how much variance in rep range have you been doing, how much volume on assistance and accessory work.
    I can't help but think you must be...
  • Zac @DDS also built a home one ...

    Zac @DDS also built a home one

    https://www.instagram.com/p/CGTKCpaAX-n/?igshid=1zeovigwhlmz
  • Cheers ^ High Bar is getting there. RTS Flex...

    Cheers ^ High Bar is getting there.

    RTS Flex 2.4
    A

    Pin Bench, Chest
    20 singles @5-6 roughly 85%, 100kg

    Paused Conv Deadlift
    15 doubles @5-6 roughly 80%, 120kg
  • Wait you mean you lost 2 reps a set? That's a...

    Wait you mean you lost 2 reps a set?
    That's a bit high for only 2.5 increase but as SP said performance isn't linear.
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    You need a program for one muscle group? What's...

    You need a program for one muscle group? What's more one of the smallest and simplest groups.
  • 2.3 B High Bar Squats 130 x 1 @8 110 x 3...

    2.3
    B

    High Bar Squats
    130 x 1 @8
    110 x 3 @6-7 for 6 sets

    Band Rows - Many
    Seated band lat pulldown thingies
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    singles

    singles
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    Candito, Mike T, David Woolson are the one's I...

    Candito, Mike T, David Woolson are the one's I can think of.

    I think there's a few reason, first we can't discount it just saves them time and energy that they can focus entirely on training...
  • Cheers man! , It';s definitely a priority at the...

    Cheers man! , It';s definitely a priority at the moment.
    I do need to put some of this energy towards my accessory work too though lol
  • yes exactly that, 3-5% jumps are usually going to...

    yes exactly that, 3-5% jumps are usually going to be about 1 rpe higher.
    I'm also a larsen guy.
  • RTS Flex 2.3 A Comp Bench 110 x 1 @8...

    RTS Flex 2.3
    A

    Comp Bench

    110 x 1 @8
    100 x 2 @6.5 for 6 sets

    Larsen Bench
    60 x 10 @5
  • I just work up in the same rep range as the...

    I just work up in the same rep range as the intended work set for stuff like feet up.

    Today was 60 x 10, 70 x 10, 80 x 14 (decided to amrap rather than jump again).
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    Quite a lot. 6 on flat bench and then the rest,...

    Quite a lot. 6 on flat bench and then the rest, mostly I see a lot of failure which would suggest very high fatigue.

    I also do a lot of bench volume, but the majority is around 4 to 3 rir.
    If...
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