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Tuesday 8th October
Day 2

Face Pulls
15kg x 30
20kg x 20
20kg x 20

Comp Deadlift
60kg x 5

Monday 7th October
Day 1

Face Pulls
15kg x 30
20kg x 20
20kg x 15

Comp Squat
20kg x 10

Back to logging
Bulking my way up after being light for too long
Getting strongerer
Getting hencherer

My training week looks like this for the time being...
I’ll not get into specific rpe...

You want to start with something that youd hit 10+ reps with on your amrap

Keep increasing weight slowly per week, eventually your amrap will hit 5 or below, then its time to reset weight and go...

Rpe is absoloutely the way to go
However if early intermediate you could use last set amraps to milk more linear progression
Like 3x5, 1x5+
Eg 5/5/5/11
+2.5kg 5/5/5/9
+2.5kg 5/5/5/8
+2.5kg...

Youre a rank novice, run fierce 5 ;)

I doubt youre 7% bodyfat thats like pro bodybuilder contest prep lean... dik skin lean

Good weight gain though, how have your lifts gone up?

How have you progressed

Absoloutely

A thumbless grip will help you externally rotate more and keep elbows under or slightly infront of the bar better, and maybe a tiny bit narrower of a grip

That is normal, resting more will make less of a performance drop... but youre going to miss reps at some point, and that is probably going to be on the last set... and that is part of the...

Should be resting like 5 minutes between those hard sets, if you still dont get 5 on the last set then so be it, deal with it accordingly

GSLP - Week 4 - Day 1

Bodyweight
68.2kg

Bench Press
Bar x warmup
35kg x 5
46kg x 3
56kg x 2

No harm in starting with a lighter weight, long term, build momentum

GSLP - Week 3 - Day 3

Bodyweight
68kg

Close Grip Bench
Bar x warmup
30kg x 5
40kg x 3
50kg x 2

GSLP - Week 3 - Day 2

Bodyweight
68.6kg

Overhead Press
Bar x warmup
30kg x 3
36kg x 2
43kg x 5

GSLP - Week 3 - Day 1

Bodyweight
68.1kg

Bench Press
Bar x warmup
30kg x 5
45kg x 3
55kg x 2

1) A heavy 3x5? Yeah more like 5 mins rest between sets... not 30 seconds

2) Yes

Moving to an A/B/C setup to slow progression slightly to a more suitable pace

Program Update

Day 1
Bench Press - 2x5, 1x5+
Squat - 2x5, 1x5+
Lat Pulldowns - 7 minute amrap
Ez Bar Curls - myo reps
Face Pulls - throughout session

Day 2