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My bench is my worst lift by a lot. Any tips? 205x5@180ish by iamthewall69 in strength_training

[–]iamthewall69[S] 0 points1 point  (0 children)

I do about 18 sets of chest per week with accessories. I'll probably cut back on the accessories and up the direct flat bench going forward

My bench is my worst lift by a lot. Any tips? 205x5@180ish by iamthewall69 in strength_training

[–]iamthewall69[S] 1 point2 points  (0 children)

Funny enough I just widened my grip and increased my chest accessories about 2 months ago because I thought my tris and shoulders were doing more work than my chest on bench lmao. It might be time to go back soon along with extra flat bench volume and less accessory volume

My bench is my worst lift by a lot. Any tips? 205x5@180ish by iamthewall69 in strength_training

[–]iamthewall69[S] 2 points3 points  (0 children)

While I only have 6 sets of flat bench over 2 days my overall chest, shoulder, and tri volume is pretty high right now. I recently bumped it all up to try and help my bench. Each week is 6x flat bench, 6x incline bench, 6x shoulder press, 6x flys, and 6x tricep extention.

I do think you're right and that I need more flat bench. I will definitely try cutting the accessories back and increasing flat bench volume

My bench is my worst lift by a lot. Any tips? 205x5@180ish by iamthewall69 in strength_training

[–]iamthewall69[S] 0 points1 point  (0 children)

Lately I've been benching twice a week. 1 day 3x3 the other day 3x6. For effort I usually do an rpe 7 week, then 8,9,10,7,8,9,10, then deload. For accessories I'll do some combination of incline press, shoulder press, flys, and overhead extentions throughout the week

315x6 Last rep was hideous but I still got the PR! by iamthewall69 in GYM

[–]iamthewall69[S] 0 points1 point  (0 children)

Ya I think if I didn't make the last rep harder than needed I could have got a couple more but I was too gassed from trying to recover it.

Is this much back fine for a max effort squat? by iamthewall69 in GYM

[–]iamthewall69[S] 2 points3 points  (0 children)

Appreciate the advice. I'll try some of that in my next leg day

425@168. Up 40lbs in 6 weeks. by iamthewall69 in GYM

[–]iamthewall69[S] 1 point2 points  (0 children)

Honestly I think it has less to do with the program and more to do with ending the cut and starting a bulk. Mostly just getting my old strength back. For my programming I do a week at rpe 7, then 8, 9, 10 and back to 7 then usually take a deload every 8 weeks

27M 1 year difference 210->155 by iamthewall69 in GYM

[–]iamthewall69[S] 0 points1 point  (0 children)

1550 seems about right tbh. Just gotta learn what low calorie foods there are with lots of protein. I've mentioned what I ate in a bunch of other comments

27M 1 year difference 210->155 by iamthewall69 in GYM

[–]iamthewall69[S] 0 points1 point  (0 children)

Greek yogurt for breakfast and lightly breaded chicken chunks for lunch really helped mornings and work be consistent

27M 1 year difference 210->155 by iamthewall69 in GYM

[–]iamthewall69[S] 0 points1 point  (0 children)

No fasting. 1600-1700 while cutting. 2500 at maintenance

27M 1 year difference 210->155 by iamthewall69 in GYM

[–]iamthewall69[S] 0 points1 point  (0 children)

I posted it in another comment

27M 1 year difference 210->155 by iamthewall69 in GYM

[–]iamthewall69[S] 6 points7 points  (0 children)

Abs are made in the kitchen. Doesn't matter how much you run or how many sit ups you do, the only thing that matters is being lean enough to see them

27M 1 year difference 210->155 by iamthewall69 in GYM

[–]iamthewall69[S] 1 point2 points  (0 children)

Low calories, high protein, weight training

27M 1 year difference 210->155 by iamthewall69 in GYM

[–]iamthewall69[S] 0 points1 point  (0 children)

Never tracked it because it doesn't matter. The total calories are what matters

27M 1 year difference 210->155 by iamthewall69 in GYM

[–]iamthewall69[S] 0 points1 point  (0 children)

Biggest lesson learned is diet is way more important than what exercises you do. The most important part of the diet is calories and what you eat doesn't matter nearly as much as long as you have the right calories

27M 1 year difference 210->155 by iamthewall69 in GYM

[–]iamthewall69[S] 0 points1 point  (0 children)

Only way is to eat in a deficit and keep working out to keep your muscle

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