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  1. #31
    Registered User BeginnerGainz's Avatar
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    Originally Posted by MisterNoGains View Post
    My main goal is mass, but as a side goal it would be nice to hit 225, it would be a huge milestone for me.
    The weight will come in time.
    Age: 29

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  2. #32
    Registered User MisterNoGains's Avatar
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    Originally Posted by BeginnerGainz View Post
    The weight will come in time.
    So should I just stick to what I'm doing? My bench has only gone up about 30 pounds since May.
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  3. #33
    Registered User jaxqen's Avatar
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    I don't have an advice, I'm just curious. Only your bench is stalling? Can I assume your other lifts are getting better and your other muscle groups are bigger (back, legs, arms) except your chest that remains small?
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  4. #34
    Registered User MisterNoGains's Avatar
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    Originally Posted by jaxqen View Post
    I don't have an advice, I'm just curious. Only your bench is stalling? Can I assume your other lifts are getting better and your other muscle groups are bigger (back, legs, arms) except your chest that remains small?
    In terms of lifts everything on my pull day is progressing nicely, especially my weighted pull ups. The three lifts of mine that are stalling are all on my push days: bench, incline DB press, and seated DB shoulder press. It's hard to say which muscles are actually growing in size though, I'm a bad judge at that.
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  5. #35
    Registered User coachcalande's Avatar
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    Originally Posted by MisterNoGains View Post
    Little update, hit bench again today and tried 170lbs again. I got 8x8x7, with a large rest before the last set and it still felt a little shaky. I'm starting to think my triceps and what's failing me, also my horrendous forward shoulder/hunched posture probably isn't helping much either. My back is stiff as a board so it's hard keeping my shoulders pinned back.

    Overall I feel like my progress on push has stalled no matter what I do and feeling pretty demotivated honestly. My last deload week was about 7-8 weeks ago, is it time to take another? I'm thinking of switching my routine and doing 3x5 for bench, is that too few reps for a middle ground between strength and hypertrophy?
    So a week later…I thought you were going to eat big and train hard and evaluate over a month

    If you got 8 on your first two sets, you have obviously improved since your earlier posts.

    I have never been a fan of getting an easy 8 and then repeatedly using the same weight.

    Pick a rep range like 5-8 and use the heaviest weight you can handle in that range. Train to failure instead of ending sets at some predetermined number.

    For example “get 8 to graduate “

    Warmup 95x5
    Set 1 180x8! Congratulations you graduate!
    Set 2 185 x 6 (failure)
    Set 3 185x 5 (failure)

    Next workout
    Set 1 185x7( improved)
    Set 2 185x5
    Set 3 185x4

    Next workout

    Set 1 185x8 graduation!
    Set 2 190x7
    Set 3 190x5

    Just keep adding 5 pounds when you get 8 perfect reps
    Last edited by coachcalande; 09-08-2021 at 01:22 AM.
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  6. #36
    Registered User MisterNoGains's Avatar
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    Originally Posted by coachcalande View Post
    So a week later…I thought you were going to eat big and train hard and evaluate over a month ������

    If you got 8 on your first two sets, you have obviously improved since your earlier posts.

    I have never been a fan of getting an easy 8 and then repeatedly using the same weight.

    Pick a rep range like 5-8 and use the heaviest weight you can handle in that range. Train to failure instead of ending sets at some predetermined number.

    For example “get 8 to graduate “

    Warmup 95x5
    Set 1 180x8! Congratulations you graduate!
    Set 2 185 x 6 (failure)
    Set 3 185x 5 (failure)

    Next workout
    Set 1 185x7( improved)
    Set 2 185x5
    Set 3 185x4

    Next workout

    Set 1 185x8 graduation!
    Set 2 190x7
    Set 3 190x5

    Just keep adding 5 pounds when you get 8 perfect reps
    This sounds pretty great honestly and very doable, will this be good for hypertrophy too?
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  7. #37
    Registered User EliKoehn's Avatar
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    Originally Posted by MisterNoGains View Post
    This sounds pretty great honestly and very doable, will this be good for hypertrophy too?
    Gaining strength at all is pretty much always good for hypertrophy in the long run, if not the short run as well.
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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  8. #38
    Registered User coachcalande's Avatar
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    Originally Posted by MisterNoGains View Post
    This sounds pretty great honestly and very doable, will this be good for hypertrophy too?
    You will grow as fast as naturally possible making progress in the 5-8 rep range.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

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  9. #39
    Registered User MisterNoGains's Avatar
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    Originally Posted by coachcalande View Post
    You will grow as fast as naturally possible making progress in the 5-8 rep range.
    Awesome i'll try it out.
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  10. #40
    Registered User coachcalande's Avatar
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    A mix it up approach for you as well…

    Multiple sets, pyramid style

    1- select weight to target an 8 rep max
    2- add to target 5 reps
    3- add to target 3 reps
    4- add to target a single

    For example
    1 175x8
    2 185x5
    3 195 x3
    4 205x 1
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  11. #41
    Registered User MisterNoGains's Avatar
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    Quick update, got 175 lbs 8x7x6 today. Haven't been eating as much the past few days because of life getting in the way so I'm sure I otherwise could've gotten more but things felt good. I'll try 180 lbs next week.
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  12. #42
    Registered User coachcalande's Avatar
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    Originally Posted by MisterNoGains View Post
    Quick update, got 175 lbs 8x7x6 today. Haven't been eating as much the past few days because of life getting in the way so I'm sure I otherwise could've gotten more but things felt good. I'll try 180 lbs next week.
    Good for you! Keep grinding.
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  13. #43
    Registered User MisterNoGains's Avatar
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    Another update, finally hit 180 lbs for 8 today. I got 180 lbs 8x4x4. The second set felt sketchy and I felt I could've gotten more reps, not sure why that happened but in any case I'll try 185 lbs next week.
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  14. #44
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    Originally Posted by coachcalande View Post
    You will grow as fast as naturally possible making progress in the 5-8 rep range.
    What he said.
    Age: 29

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  15. #45
    Registered User coachcalande's Avatar
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    Originally Posted by MisterNoGains View Post
    Another update, finally hit 180 lbs for 8 today. I got 180 lbs 8x4x4. The second set felt sketchy and I felt I could've gotten more reps, not sure why that happened but in any case I'll try 185 lbs next week.
    Yeah Buddy!
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  16. #46
    Registered User MisterNoGains's Avatar
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    Another update: I had some pain in my rotator cuff and elbow tendons so I skipped my push/pull days over the weekend to get some rest. I went back into the gym today and tried 185 lbs. I got 6 3 0. First set I actually got 7, but my spotter but his fingers on the bar and said he barely helped, I feel like I could've gotten it so was a bit bummed but I'll count it as 6. Second set same thing, I feel I could've gotten 4 but my spotter jumped in after 3. Third set I have no idea what happened, couldn't get a single rep.

    Not sure if I should repeat 185 next week or try 190.
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  17. #47
    Registered User coachcalande's Avatar
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    Originally Posted by MisterNoGains View Post
    Another update: I had some pain in my rotator cuff and elbow tendons so I skipped my push/pull days over the weekend to get some rest. I went back into the gym today and tried 185 lbs. I got 6 3 0. First set I actually got 7, but my spotter but his fingers on the bar and said he barely helped, I feel like I could've gotten it so was a bit bummed but I'll count it as 6. Second set same thing, I feel I could've gotten 4 but my spotter jumped in after 3. Third set I have no idea what happened, couldn't get a single rep.

    Not sure if I should repeat 185 next week or try 190.

    Try not to be so anal retentive about it. Relax, have some fun! Staying with 185 seems most logical if you are battling pain. If you are feeling your oats, go ahead and try more. None of its going to make you smaller- but always LIVE TO LIFT ANOTHER DAY by putting a premium on safety.

    Now knowing that you can get your 225…consider eating like a pig for a week and blasting off into OCTOBER with that 225 bench!
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  18. #48
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    Originally Posted by coachcalande View Post
    Try not to be so anal retentive about it. Relax, have some fun! Staying with 185 seems most logical if you are battling pain. If you are feeling your oats, go ahead and try more. None of its going to make you smaller- but always LIVE TO LIFT ANOTHER DAY by putting a premium on safety.

    Now knowing that you can get your 225…consider eating like a pig for a week and blasting off into OCTOBER with that 225 bench!
    Thanks, I think sometimes I take it too seriously and in turn that makes me psych myself out haha. The pain is 90% gone, rotator cuff is slightly sore now but mostly gone so I feel good. Also been a bit sloppy with the diet and not eating enough so that could be another factor. Maybe next week I'll try a set of 190 and then go back down to 185 for the last 2 sets? Might also try the 225 on my other push day, the one I don't bench and only do DBs.
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  19. #49
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    Originally Posted by MisterNoGains View Post
    Thanks, I think sometimes I take it too seriously and in turn that makes me psych myself out haha. The pain is 90% gone, rotator cuff is slightly sore now but mostly gone so I feel good. Also been a bit sloppy with the diet and not eating enough so that could be another factor. Maybe next week I'll try a set of 190 and then go back down to 185 for the last 2 sets? Might also try the 225 on my other push day, the one I don't bench and only do DBs.
    Repeat after me: It’s better to miss a workout than a meal.
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  20. #50
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    Originally Posted by coachcalande View Post
    Repeat after me: It’s better to miss a workout than a meal.
    Yeah going to make a real effort to stay on top of my meals. If I hit 225 for 1 my goal would be to rep out 225 by New Years.
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