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Edit: Ninja posted...
I finally see a post worth responding to and im too slow..



He did say its an RTS ggeneral intermediate derivative.
So assume its runs the same progression system as...

Resurected... and in.

Actually...

😂 hi...

8weeks?
Barely tapped out your neural gains, let alone making any tissue gains.

Keep working hard on a good progressive program and see whats up in 8months.

Good luck.

L

Yes.
You can swap out the flies for another bench variation.
No problem at all with this. NO ADDDING LIFTS THO.

You can basically swap any push lift in the program for any other SENSIBLE push...

If you fear your work sets.. take the weight for a ride for a good single first with all the safeties up.
Show your self its nothing but picking something up and putting it down again.

You...

Pull the rope or band apart at peak contraction.
Lights side delts right up.

Its a great choice! Period.
So long as you treat the 1x6 ohp & pullup as a top set your good.

No one can go wrong with a quality upper/lower. This is a quality upper/lower.

Get on it mate. ...

https://medium.com/@SandCResearch/when-is-overreaching-useful-9551d522ad20

Great article here from Chris Beardsley, one of the top guys in the field.

Cns & pns are very short term issues...

Without a specialist..
Dunno if we have enough info to say tbf.

But if they use a test and can pull conclusions and accurate results from it. Must work?

I know my strength tanks when i overdo...

This clusterf**k is just miscommunication...

The phenomonen of lifting too heavy too often et al is real. We know its real.. no question.

some of the first signs are your grip failing on...

For f5 specifically..
You do more reps on the rows as many people have trouble 'feeling' their backs on lower reps and fail to get the benefit of
Actually working their back. And just yank away....

Gotta watch for the ultra high misc rep guys too... some of them have less clue than the red kids.. but yano, circle jerk repping n bulls***erry.

So... old bench shirts ect used to be made of denim.. Think about it.

Squatting in jeans is gonna be easier, they stretch, store energy and launch you out of the hole.. like single ply gear.
...

Just pick one and go.

F5 has the most forum support here if feedback is something you want.



His novice program is free.. and quite acceptable. (Better if you sub box to reg squat)

His...

Nerddddd checking in..
Read it.. completed it..

Seems to line up with my experiences and what ive seen in people i know. Some of it went in ibe ear, out the other on first pass..

But N=1...

Cant work
Too simple
No %s
No strict plan
Not fancy enough
Naaahhhhh

Jk. Old school hard work and slowly piling on workload never goes out of style! 😎

Well fixing form on Squat will help even them out.
If you wanted to swap a squat for bss go for it.

But if you dont fix the underlying issue, its gonna reoccur when you go back to it.

You...

I cut volume but keep intensity.
Afterall volume total workload is what you cant recover from.

And i always found "having a light week" kind of deload meant i came back to everything feeling...

Lower weight..
YouTube 'squat hip shift' ..
Regroove and rebuild it properly with correct form..

Going unilateral wont fix the bad form that created the problem. Nor will avoiding the Squat, it...