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All personal preference really.

- Any tablets i will take after Breakfast or Dinner.

- Creatine with my preworkout, 15 mins before i hit the gym.

- Whey/Gainer - whenever is convinient. I...

Sweet. I will run it how you've laid out and see how i go. Thanks for your help!

Thanks for the reply Ryan! Would Hitting Flat/Incline/Seated and Dips all in one workout be overkill? or am i better off choosing between the Flat and Incline?

Also, removing OHP and Seated DB...

Just finished up Macro 10 and I want to have a bit of a change up of my Pull and Press days. Having some RH tricep/shoulder issues which I'm thinking are caused by OHP and it is affecting my Press...

Yeah 2-3 at your size is a great starting point.

Do 3 sets of as many reps as you can. If your recovery is on point you should have no trouble adding 1 - 2 reps each week.

Negative reps is...

So your diagnostic process of a bicep injury is to see how much you can curl?

If you suspect an injury you should be seeing a Physio, not asking dumb questions on forums.

Your grip is way too wide and it will be alot easier if u start from the bottom of the rep, stand up if u have to.

Grip should be just past shoulder width, elbows forward of the bar and pointing...

Of course you can. You can do whatever you want.

You could deadlift with a fractured spine if you really wanted to.

But that would make you stupid...

Get it checked out and treated properly,...

It's not just about getting your spine/ribs put back into place for a quick fix.

Your Chiro should be giving stretches and telling you which lifts you should be doing to remedy the issue. If the...

I had the same thing. It lasted for months, the headaches are no fun, those really nauseating type of dull persistent headaches.

My issues were solved after a couple visits to the chiropractor...

Depending on the severity of the injury you should have started to re-introduce movement weeks ago.

If i don't catch an injury in time before it happens my go to is 1 week off training, lots of...

When i first started lifting, dips fried my sternum too. Went to the doctor and it ended up just being some bruising, took a few weeks to recover and i have never had the problem again.

Foam rolling and stretching always gets rid of my knee pains.

Pain above the knee cap would suggest a tight quad. Get on a foam roller and see if that helps.

If you en dup having to swap it out...

Check out GST, in the stickies.

4 day split, Squat, Pull, Lift, Press.

It's pretty much what you're looking for but the progression is alot better structured through multiple rep ranges.

Just looking for some advice on some press day lift substitutes. Running a GST 4 day split at the moment but have been having some shoulder issues the last few weeks.

Took a week off, then a week...

Depends how you train your abs i guess...most people training their abs directly everyday are normally doing so out of ignorance and will usually lead to an injury.

If your working out correctly...

What have you been doing in terms of recovery for that 5 - 6 weeks?

Ice, Heat, NSAIDS, Massage, Stretching etc?

Put your CG Bench as your first or second lift for a few weeks and see how that goes for you or even try progressing through a different rep range for a few weeks, for example; work on 2-4 instead of...

Also your Medial Glute can give that same referral pattern down your leg. Hope you get some relief, good luck!

Find a massage therapist that does trigger point therapy/dry needling.

Definitely sounds like you have a soft tissue problem going on, you're probably tight AF and riddled with trigger points...