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  • Unless you want a complete change I'd go with a...

    Unless you want a complete change I'd go with a powerbuilding type approach with a bias towards hypertrophy.
    So pick 1-2 strength focused movements a day, follow up with some assistance aimed at...
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    ^^ Good efforting on the pull, knees look quite...

    ^^
    Good efforting on the pull, knees look quite forward of shins is what strikes me as slightly off with the set up, may have had an impact on getting it moving.

    I went slightly above rpe today...
  • Barbell is probably going to involve...

    Barbell is probably going to involve significantly more tricep activation than dumbbell, especially given the relationship between higher intensity load and tricep recruitment.
    I don't think there's...
  • I suspect people aren't putting in the effort as...

    I suspect people aren't putting in the effort as much on the base template to actually do as many sets as they can do and not just stop at the cut off, and that's what is biasing results for reps to...
  • As many as possible without major technique...

    As many as possible without major technique breakdown. The program will select future loads based on how many more you got. It should be more than the target for a little while
  • Rep out target is the target reps for that last...

    Rep out target is the target reps for that last set.

    Rir is reps in reserve. How many clean reps you had left.

    Low frequency is exactly that, I wouldn't recommend that unless you really don't...
  • No you'd need to stick to the last set amrap or...

    No you'd need to stick to the last set amrap or the other cut off template.
    The original autoregulates sets and you'll being doing up to or more than 10 per lift in the beginning
  • Average to savage is far more fit for purpose for...

    Average to savage is far more fit for purpose for strength and hypertrophy.

    Everything about it is more intelligently and purposefully designed, and the amount of options and variations mean you...
  • You can train full body, there's just better ways...

    You can train full body, there's just better ways to organize and balance workload and intensity.

    Greyskull lp is a good example fo this.
  • It sounds like you are just hammering cardio with...

    It sounds like you are just hammering cardio with a bar. Which I guess is fine, it just won't be productive for strength or hypertrophy
  • Good pauses on them deads, looks like hips shoot...

    Good pauses on them deads, looks like hips shoot a bit though, would try and start them closer to your pause position off the floor.
  • GPP Band lateral raises Myo barbell curl ...

    GPP

    Band lateral raises
    Myo barbell curl
    Inverted Row

    Low rpe comp bench
    105 x 1@5
    110 x 1@6.5
    Inverted rows here
  • 4-5 hours? is that split and you eat or do ****...

    4-5 hours? is that split and you eat or do **** between exercises? if not that workout sounds hugely overloaded
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    I'd have to presume since they don't measure it...

    I'd have to presume since they don't measure it these were untrained individuals.
    In which case I'm less surprised by that, than say a late novice-intermediate lifter getting any conceivable...
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    ^^ it also places the emphasis on the chest and...

    ^^ it also places the emphasis on the chest and away from the front delts, which aren't in a great position to press from when laying down.

    I'd recommend trying to retract and depress shoulders...
  • It depends on the RPE of the set and the training...

    It depends on the RPE of the set and the training goals (work capacity vs strength/hype) and on your schedule.
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    That looked @8 at most mate, got another 10lbs...

    That looked @8 at most mate, got another 10lbs there for sure.
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    Not bad for a comeback session that :D

    Not bad for a comeback session that :D
  • RTS Flex 3.4 Pin Bench (chest) 105 x 1 @6...

    RTS Flex 3.4

    Pin Bench (chest)

    105 x 1 @6
    110 x 1 @7
    112.5 x 1 @8
    100 x 3 @7-8 for 4 sets

    Comp Singles
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    you can upload unlisted and then only peope with...

    you can upload unlisted and then only peope with the link can view

    I had Low Pin Bench today, moved very well up to a top single of 112.5,
    After a few back offs I decided to have a bit of fun...
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