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    7
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    130

    Nothing is lagging buddy. You just don't have...

    Nothing is lagging buddy.

    You just don't have enough mass in general YET to have big wings.

    You just need to serve more with the iron and the size will come..

    Keep going mate! Great base,...
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    352

    It Looks a lot like this... Could maybe have your...

    It Looks a lot like this... Could maybe have your arms longer / shoulder blades a little more protracted. This will engage more of the upper back.

    ZlRrIsoDpKg

    But Its fine.. XD very trainable...
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    47
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    1,884

    /thumbs up emoji 3-30 @6-10 Great for...

    /thumbs up emoji

    3-30 @6-10
    Great for illiciting growth!

    And certainly efficiency and stimulus:fatigue are the big differences for hyp purposes.

    To which, as you know ofc, I prefer...
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    165

    Shup up and take my money

    Shup up and take my money
  • First rule of skittles club... Is we can't talk...

    First rule of skittles club... Is we can't talk about skittles here...
    Some may know them as super creatine or the Russian Olympic sports supplements of the past decades
  • So the thing is.... Maintenance is a lot lower...

    So the thing is....

    Maintenance is a lot lower And muscle loss slower than people think..
    Especially if you arent in a defecit.


    Its a balance of protein breakdown vs synthesising new...
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    47
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    1,884

    Straight set 5x5 is one of the golden era...

    Straight set 5x5 is one of the golden era HYPERTROPHY protocols...NOT a strength setup.

    Its pretty crap for peak strength adaptations... The %s are just to low to call it a 'strength protocol' ...
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    393

    There is a recent study that shows 16% or 18%...

    There is a recent study that shows 16% or 18% more Hypertrophy from seated vs lying. But who cares really about 1 study.

    Do which you prefer, use which machine* is best quality and feels best to...
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    OK. Looks good!. I have a few suggestions for...

    OK. Looks good!.

    I have a few suggestions for when you get to your next phase. If you are interested ofc.
    I see some deffinate places you could be tightening up the programming and bringing...
  • The problem is most people aren't this honest to...

    The problem is most people aren't this honest to them selves with their form.

    They will jam their knees forward every single time on high handles... Like in higher rack pulls, they wedge under...
  • Trap bar tugs are great For most people if you...

    Trap bar tugs are great For most people if you can get enough wheels on them...

    And Greg is very much correct that they are a great hinge! Period.

    I HATE the high handles tho. They feel ****,...
  • You have flat, incline and vertical... What...

    You have flat, incline and vertical...

    What about dips? (or ****ty decline I guess)
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    479

    Nope. My gf is the same way moving a lot less. ...

    Nope.
    My gf is the same way moving a lot less.

    Are are my main lifting circle.

    1week either way. 4/5 are the most common. 3 & 6 are a little less common.
    #bondarchuck.

    But please see...
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    479

    Never changing either ... Variation Or Rep...

    Never changing either

    ... Variation Or Rep range (includes Intensity)

    It Will lead to more over use injuries, quicker burn out (need to deload) boredom and stagnating progress...

    I can't...
  • Going 2or 3 times a week. That's at best...

    Going 2or 3 times a week.
    That's at best benching 1.5x a week.. And sometimes1x week.

    Even run consistently there isn't enough bench in the program IMO...

    Everyone who runs this has their...
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    538

    Not really. Your elbow will still drop deeper on...

    Not really.
    Your elbow will still drop deeper on the side it does with the bar.

    My ribcage is uneven, which has caused a left:right discrepancy.
    The best way around it is to keep your back...
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    538

    1. Gyno surgery if you care enough. 2. Stop...

    1. Gyno surgery if you care enough.
    2. Stop squirming under the weight and favouring one side.
  • I wrap one of my lifting buddy's who is a...

    I wrap one of my lifting buddy's who is a strongman..
    Big lad. 6'4 130kg lean.

    Cries life a bitch and walks like a mummy when I wrap him xD
    i always get a pump cranking em on lol
  • Lockdown 1.. Bw & bands with motivation. But...

    Lockdown 1..
    Bw & bands with motivation.

    But i knew I'd not make it thru another.
    I became a whore for mailing lists for stock coming in and bought a home setup.

    I feel for those who...
  • Weight vest or chains over your self would be...

    Weight vest or chains over your self would be pretty easy aswell..

    I havent got either.
    Mrs said I can have anything in the spare room home gym except chains 😂⛓️ cos noise, neighbours and the...
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