Quote:
Originally Posted by Montecore
+1; good stuff in here!
Quote:
Originally Posted by BrianTheMick2
Good job on the diet / weight loss
TY
Quote:
Originally Posted by TooCuriousso1
Woah you put 15lb on your 3rm bench while dieting?
Addressed in DMs but for everyone else, yeah kinda but not really. I benched 185x2 @9 on 22 August before I started really cutting. So it's mostly just maintaining some upper body strength that I had from sitting at a heavier body weight for a while. That said, I tried to TNG 180 for a single last year and got stapled, so def some recent gains have been made.
Tuesday 13 Oct
W5D1
Bench Press: 135x3, 155x3, 175x3 x3 sets @9-9.5
Squat w/belt: 135x3, 185x3, 205x3 x5 sets
Pause Leg Press: 2 plates x10 x3 sets
Pec Fly: 85x20
Facepull: 60x20
T = 0:48, RPE 7
***
The program called for 180-185 for 3x3 but the bros in the bench area were all wearing gloves and no-touch benching 135 so I knew I wasn't gonna get a reliable spot. Given how challenging 175 was, I might not have been able to hit those numbers anyway.
I've decided to do something resembling squat/dl programming. Gonna do a full belt/sleeves squat once a week and keep the RPE under 8, with another day that I squat less heavy and try to continue building depth and back stability. DL will be along the same lines except that I'll hard cap the RPE at 6-7. I'm also doing 1-2 minutes rest between sets to further limit the weight I can use. If I can get a few more pain free weeks while ramping up to somewhat heavy weights then I'll begin pushing things harder at that point.