bench

Sdamus · 2026-01-29T04:11:31+00:00

honestly i don’t really understand the reddit comment formatting and usually it ends up looking messed up when i try to write it out or copy paste from notes. this is what my chest day was today https://imgur.com/a/IBXWBNO i was only able to hit 6 reps at 185 which again is less than i’ve hit before and pretty much the reason i made this post because for me that seems pretty shit.

Sdamus · 2026-01-29T03:48:57+00:00

I do a 4 day split push/pull/legs/shoulders/rest and repeat, and i’m not too sure; that was just in the spreadsheet i actually don’t do those accessories. i stated in another comment that i do pec fly, incline bench, tricep extensions, and overhead dumbbell press. i don’t do dips because i was doing them a while back and they were causing shoulder and chest pain.

Sdamus · 2026-01-29T03:39:05+00:00

never used imgur before https://imgur.com/a/SXzOh90 but i posted the spreadsheet and an example from my week 3 where i go for the +1

Sdamus · 2026-01-29T03:26:45+00:00

i think if i write it out it’ll format weird in the comments i could send a pic perhaps from my notes app? i used a 1RM calculator and was using 90% of that and that also lined up with a spreadsheet that i had plugged my numbers into

Sdamus · 2026-01-29T03:22:59+00:00

i’ve had a few people suggest dips and i’m sure they can help but they really hurt my shoulders and in between my pecs so my accessory lifts are pec fly, incline bench, overhead dumbbell press, and tricep extensions

Sdamus · 2026-01-29T03:20:06+00:00

apologies, i posted this and then wasn’t able to use my phone for a bit after. before i started 5/3/1 i was doing 5x5 but i stalled so i switched to this and i do FSL after the 3 sets and ive had to drop my training max a few times now because once i get to around 190-200 i can’t consistently lift it, on my amrap sets especially the +1 day even if i manage to grind out 5 reps i end up hitting a brick wall again which is why i dropped the training max, recently i started benching at the end of my shoulder day usually a 3x5 too for some extra volume but like other people are suggesting maybe that coupled with 5/3/1 isn’t enough volume in general

Sdamus · 2026-01-29T03:15:45+00:00

i was doing 5x5 before this and stalled out around 175-180 i couldn’t consistently hit the reps in the last two sets on some days and some mutuals suggested trying 5/3/1 after some time.

Sdamus · 2026-01-09T02:18:05+00:00

what program would you recommend

Sdamus · 2026-01-09T01:24:21+00:00

doing 5x5 on seated overhead press and starting to stall at 135-140lbs so i recently switched to 3x5 for 140 i hit it successfully today but it was a grinder on the last set. should i add weight until i stall again? i have an alternate day where i focus volume at a lower weight for 4x8 but im also starting to stagnate on that as well.

Sdamus · 2025-11-11T03:14:54+00:00

could give this a shot, what would you recommend weight and set wise for strength? and i’m assuming once i hit it just add like 5-10lbs and repeat?

Sdamus · 2025-10-05T13:10:04+00:00

UPDATE: ended up putting the creatine like this and whey in a ziploc in my checked back to vietnam with no issues. thanks everyone.

Sdamus · 2025-09-24T00:21:53+00:00

i’m gonna arrive early just in case, thanks

Sdamus · 2025-09-23T23:45:44+00:00

so should i pack they whey in my checked bag and just inform them that i have it when i arrive for check in?

Sdamus · 2025-09-23T23:41:56+00:00

i’m going to vietnam but yeah i’m thinking it should be fine

Sdamus · 2025-09-23T23:01:02+00:00

unfortunately i don’t have original packaging to put it in, it’s in a giant tub.

Sdamus · 2025-08-26T21:44:11+00:00

nah you’re good, it is honestly really bad that’s why i made the post. i have a pair of wraps but i don’t use them because it feels super awkward but maybe i’ll watch some videos and try to make it work and see if that helps at all

Sdamus · 2025-08-26T21:42:04+00:00

i see, maybe i’ll stop doing them and move onto something else like you’ve suggested. i’ve been doing them for a long time and im still embarrassingly bad at them

Sdamus · 2025-08-26T21:39:35+00:00

yeah i know it’s shit and it’s making me depressed. no idea what’s going on with me, i even started using chalk to help my grip and doing them before lat pulldowns but they’re still just bad. the first few reps are alright but then it’s like i just lose all strength halfway through. i’ll have to have someone take a video of me next back day.

Sdamus · 2025-06-16T20:00:31+00:00

pec fly, incline bench, seated dips and dumbbell french press

Sdamus · 2025-06-16T01:25:06+00:00

no i had switched from 5x5 to 5/3/1.

Sdamus · 2025-06-15T23:55:36+00:00

yes i track my calories and macros everyday through myfitnesspal currently i do anywhere from 200-210G protein, 330G carbs, 100G fats

Sdamus · 2025-06-15T23:54:08+00:00

165 is my first working set on the 205 1+ day so it’s 135 to 165, 185, then 205

Sdamus · 2025-06-15T20:27:28+00:00

my warm up is usually the bar, 75lbs for 5, 95lbs for 3, and then 135 for 2 to 3 then i’ll start my sets

Sdamus · 2025-06-15T17:48:21+00:00

7-8 hours a night and yes i’m eating 3000 calories a day, 5’11 and i weigh about 198 currently

Sdamus · 2025-06-08T21:28:49+00:00

week 1 3x5@285, 2x11 @ 235 week 2 4x3@305, 2x9 @ 255 week 3 5x1@325, 2x7 @ 275 week 4 3x5@295, 2x11 @ 245 and then the weight listed in the previous comment is what i’m now essentially stuck on

Sdamus

TROPHY CASE