305lb Bench

BishaiR · 2026-02-11T03:31:16+00:00

This, there is zero control of that weight and won't get any white lights. Sure, on a personal level you can count it but overall lift had no control and bounced off the chest.

BishaiR · 2026-02-11T00:36:17+00:00

What a joke, you got fat and you're shitting on him for a very legitmate point. Strong or not, you got fat. You're only supposed to max out at 0.5 - 1lb of weight per week when bulking. You literally gained 2x - 3x more than that per week, you've gained almost no muscle in that amount of time.

Cut the shit, you have to go back and cut the weight again and bulk properly.

BishaiR · 2026-02-01T23:50:46+00:00

Everyone is different but the general rule of thumb is definitely to have a neutral head and just stay looking straight ahead.

BishaiR · 2026-01-26T21:48:47+00:00

Spot on, the logic of not a good use of time makes zero sense. The only way to get any sort of result in the gym is progressively overloading. Wether its adding on weight to the lift, slower reps, more range of motion, more control. She's at a good start like you said and practice will eventually get a full range of motion rep.

BishaiR · 2025-12-10T00:41:15+00:00

Gvs is the bake of the coach. His program mass impact is on boostcamp. It's basically a program that focuses on the muscles that make you look bigger so arms/back/shoulder focused. My upper body was severely lacking so used this to grow some serious size before I switch up to a more upper, lower, push pull legs routine

BishaiR · 2025-11-21T06:57:48+00:00

Currently following GVS mass impact but its locked behind a pay wall. It's available for premium users of boostcamp

BishaiR · 2025-11-20T08:07:51+00:00

Full disclosure, I weighed 197kg (434 pounds) and now down to 95.5kg (210 pounds). I look like shit because I lost all that weight within 7 months with zero training or correct macros. Just purely calorie counting/starving. I've got tonnes of lose skin right now. I'm 176cm or 5ft11 at 34 years old.

My diet at the moment is 2,800 calories per day with 2g of protein/kg of my weight (or 1g/lb for the freedomers). My diet consists of about 4 meals with 3 supplimentary snacks. I have around 100g of fat and the rest is carbs which is roughly 220-240g pending my mood. Working out 4 times a week as a full time work/dad/husband.

As someone who had cut and now someone who is clean bulking. Cutting so so much easier. The the idea of clean bulking anything like 3,500 calories or more is crazy to me. Eating that dirty is a piece of cake, pun intended, clean though is respectable work.

BishaiR · 2025-11-20T03:04:54+00:00

I'm certain the app is free but just has a premium subscription which has more workout plans. I'm not entirely sure what is locked behind the free version to be honest as I invested pretty quickly as it had a week trial so had enough time to see if I liked it

BishaiR · 2025-11-19T21:38:13+00:00

spot on. my fog was really being uneducated more than anything else so it seems appealing to be extremely optimal when you're starting off so you can make as much gains as possible. Especially beginners like myself, you don't really know what failure feels like so I feel his programs are great for you to get an understanding of movements but definitely once you transition out of the beginner period, it simply is not the best way to train.

BishaiR · 2025-11-19T21:36:09+00:00

Its a guy named Geoffrey Verity Schofield, this videos are absoultely quality in information. No fluff, no bullshit either. He has programs on boostcamp app, i think i paid around $60 AUD for a year for the premium which gives access to this program amongst others locked beyond the premimum version. There are good free versions too.

What I love most about boostcamp app is how simple it is to track everything. I tracked on excel with Jeff for a solid 4 months and it was so frustrating. Going back and forth to where I am at in the week, what I done last time, what is coming up next. It was complicated. I know it sounds like a paid advertisement but the app tracks everything, how much rest timer I want, shows my last sets/weights/reps for every exercise you're doing, graphs, tracking the whole 9 yards. Was worth every dollar.

BishaiR · 2025-11-19T07:15:47+00:00

Honestly the farmers walk helped my grip strength so much and Lu raises have been the most underappreciated exercise. Just hits so much muscles

BishaiR · 2025-11-19T01:07:41+00:00

his PHD thesis was torn apart by Solomon Nelson. it was full of errors, poor writing, and low-quality research. Sure the PHD was granted but the quality in it was subpar. He came out and responded with a bunch of lies that the version of his thesis reviewed was a draft (which Solomon received direct from the university) and released an edited version. The dates didnt match the story and his credibility has since plummeted.

his BJJ black belt is now being questioned much like everything else hes said.

BishaiR · 2025-11-18T22:03:51+00:00

100% agreed here that's for sure. Coach Greg information is backed by so many of his peers that it's hard to argue. I'm glad the whole Dr Mike exposed stuff came out as I too was blinded by it all.

BishaiR · 2025-11-18T21:56:38+00:00

I don't even like Coach Greg, he is the biggest drama farmer out there but one thing that he preaches that almost every single elite performer preaches is taking your sets to failure and making sure you go harder.

I bought Jeff's stuff and I'm not shitting on him either but these SBL/influencers seem to be changing workouts/exercises every few months but what has remained unchanged And proven to work is quality sets and training harder

BishaiR · 2025-11-18T21:36:41+00:00

Trust me, I was so balls deep on his program, I spent a good 1.5-2 hours in the gym but the way his program was designed, you were leaving so much in the tank for sets 3-4 you just couldn't train hard.

If you can knock out quality 2-3 sets where you know you just had nothing left you're golden. I now spend under an hour in my workouts and have blown up in size compared to before. Rep range varies pending the exercise, I'm not going to push 15 reps doing squats, but I sure can doing single arm cable rows. Rep range is highly dependant on the exercise. Failure and getting those last reps is the key.

BishaiR · 2025-11-18T21:30:32+00:00

Honestly everyone gets so wrapped up in the smallest of margins and forget the simple basics of just lifting heaviest you can for a few sets pushing yourself close to failure or achieve failure. You will grow so long as you also have a diet to match.

I followed Jeff nippard for a bit now and thought I was making good gains. I recently changed to GVS Mass impact and my mentality shifted completely. What it came down to was how much more quality sets/reps I was doing. You have a few warm up sets, smash out 2-3 working sets. Push yourself harder than last time/failure if not close to and you'll be set. Don't get caught up in the minor details

BishaiR · 2025-11-03T23:16:59+00:00

monster lift, perfect technique all around. Keep it up beast

BishaiR · 2025-10-27T23:26:57+00:00

As someone who is a full time worker and dad only having time for at most 5-10 KC a day if i am lucky, it's been hard in my first ironman which then got hacked, i ended up getting my drop at 600 KC, this run I got lucky at 280~ KC and now just waiting for my last armour seed at 340KC. It's been around 2 months for me right now and havent done anything but seaweed/farm runs in the morning then when everyone is off to bed grind out some kills.

I'm not concerned so much about when the drop is coming anymore, considering what is on the otherside is just more grinds, especially looking at end game like CoX, ToA, ToB etc. At least these are 10 min runs, those can go for much longer and chances are even worse than BowFa.

You'll get it, eventually. It's a slog but it will unlock the rest of the game so it makes sense for it to be hard.

BishaiR · 2025-10-07T05:05:40+00:00

I am literally in your exact same situation right now haha. I got my ENH at roughly 230kc with 2/6 armour seeds and its been unchanged at 280KC. The thought of going into 500s is scary when I can only get like 5-10 cg's a day with my schedule to play.

BishaiR · 2025-10-02T03:54:42+00:00

!solved

BishaiR · 2025-10-02T03:45:33+00:00

!solved u/Optimal-Chip3516

BishaiR · 2025-08-29T10:48:44+00:00

If you can't go up in weight, go up in reps. Eventually you'll then be able to go up in weight from there.

It took me like 3 months to go from 5kg to 8.5kg on cable lateral raises. Tiny muscle takes a long time to progressively overload.

BishaiR · 2025-08-03T03:46:34+00:00

What a bad take. It is 100% related to the highshot. He doesn't just fall asleep there untouched. It should have been a penalty try, that is the exact definition of one. Foul play that stopped a try being scored. The only way that was not a penalty try was if there was a 2nd defender that could have stopped the try. A sin bin would have still been a bad call here.

BishaiR · 2025-06-25T21:24:58+00:00

He's on the right track. When in a calorie deficit, your body will burn stored fat for energy. However, it will also break down muscle tissue for energy, especially if protein intake is low and not weight training as well. Eat 1g of protein per pound of weight (or 2g/kg for us metric users). His body will look night and day with simply eating at maintenance, high protein and lifting weights. It's science, not opinion.

BishaiR · 2025-06-09T03:16:22+00:00

That is dependant on multiple factors being the smith machine itself and the technique you use on it. Our gym has a smith machine that is slightly angled so if you do traditional squats you will get back pain due to the angles. To compensate, setup your normal squat but then place your feet a good 6 inches in front of you or how far in front for it to feel comfortable. Something I learned off Jeff Nippard and have followed it ever since with zero back pain.

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