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What you where told Certainly is not wrong.
Its just incomplete.

3-30 reps
With 0-4 reps in reserve
(a good middle ground is 8-12/6-15 with 2 reps in the v tank)

Anything in that range...

If you half squat a deadlift you are really ****ing up.
Conv dead not quad dominant at all...

And this comes from a guy with outstanding leg drive and speed off the floor.

All you have to...

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,...

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...

/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...

Shup up and take my money

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 And muscle loss slower than people think..
Especially if you arent in a defecit.


Its a balance of protein breakdown vs synthesising new...

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' ...

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...

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

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...

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 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...

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...

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 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