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What do you mean? 90kg beyond 3 minute resting time? A deload would look like this.
Bench week 1. 5x5 100kg
Week 2. 5x5 105kg
Week 3. 5x5 110kg
Week 4. 3x5 115kg 1x4 115kg 1x3 115kg
Week 5. 1x4...

He’s saying decrease the load by 20%. So if you’re using 100kg on a lift drop to 80kg. Then start working your way back up. That’s not the only way to deload but it works.

When is the last time you took a deload?

Good luck!!

I would just do the best you can. Maybe just remember what you get for a week and just eat the same **** from the restaurants each week. Lol. It’s hard when you can’t do it all yourself and write it...

Yikes. That makes it hard. Do they give you portion sizes? I’m guessing grocery shopping and cooking all your own food is out of the question? Have you asked them if they have any sort of nutritional...

Since you said “healthier” as your goal it sounds like you’d like to lose body fat and lean out a little bit. Since you’re skinny fat-fat it’s probably a good idea. What you should do, in my opinion,...

This advice may sound a little harsh but I think you need to drop your mentality of needing to be super lean. If your goals are to get bigger. I may have a larger bone structure, and in also about...

It depends. What have you done for your bench programs in the past? The information that would be the most useful would be how many times per week? What rep and set schemes each day? What intensity...

I’m about your height. 6’2 and I weigh about 225 right now so we’re probably in the same boat. My bench press got stuck for about 6 months at 315. I got fed up and bought a few books to see what I...

Well, there’s a lot. Honestly, I would stick with the program you’re running until you stall and deload as many times as the program tells you. I’m not sure what the fierce 5 program calls for but if...

What are you bored with then if you aren’t bored with the program? Are you making progress? Are you adding weight? Are you getting bigger and stronger? If something isn’t broken I wouldn’t try to fix...

It’s hard to give a recommendation since we have no idea what motivates you. Did you stall on fierce 5? What’s your body weight and current lifts? Height? More information would be helpful. You might...

Hahahaha. Wanna know something funny? Really is a small world. I’ve used that same squat rack, and I do so every Saturday, at that same gym.

Hey guys. A little facts and background firstly.
All natural lifter. I assume this is relevant when it comes to programming styles. I’m also 6’2”
BW=245lbs (fluffy with some abs)
Bench=415 touch...

I ran PPLPPL rest, for quite some time during my time as a novice/beginner. Although there are a couple of things to consider here. You said you want to focus on the big 3 lifts. You’re worried about...

Yea I think that would be fine for now. Looks like a simple, 4 day split that should allow you to recover and progress for quite a while. If you stall several times (I’m not exactly sure how that...

I really wish you would have posted a little more info so I could reccomend a program/ style. Bodyweight and max lifts on the big 3. If you’re a novice lifter, you can simply do something like...

In all honesty, I think that’s totally unnecessary. Especially considering your lifts. That’s more frequency than me (Bench 3 days, squat 2 days, and deadlift 1 day) and my lifts are much higher and...

I’ll try to balance out the insults/ whining about males - answering your question ratio a little bit. Personally, I don’t like the program she has you running. At all. I’d never do it and it...