What move would a sexy guineapig use?
Nothing. Me mere presence asserts dominance
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I was scheduled close grip bench, but the bench was taken with people waiting. Straight bar dips felt the right RPE though.
Close enough
Tricep work is tricep work I guess. My bench can’t get more plateaud than completely plateaud.
I dunno pump volume at ur weak point until gains?
What if everything is your weak point? In all seriousness though I made like 5kg gains in 2 years with all the sheiko volume lol. Maybe I should stop skipping accessories.
If nothing is particularly weak then sure there’s ways to approach but surely u fail in a certain way at max.
U could pumping too much volume into bench or u could be doing not enough (see flow chart below): if u recovered but no gains do more if u not recovered recover harder or do less.
If you haven’t been targeting a specific weak point enough maybe it’s the limiting factor still so like too general an approach.
Link us a max vid and describe how it feels
Nvm. Not much of a pause but looks like near the chest fail/sticking point
https://www.instagram.com/p/BxSDl04gxi1/?igshid=4iyc1bsulpj2
Yea thats typically my fail, a couple inches off the chest, but its chest a triceps both that are struggling. Just too weak rather than a specific weakness it feels.
More useful muscle is a tried and true approach. Seems u have a pec/delt dominant bench. So dems should be ur hypertrophy focus.
Looks pretty good technically but u can tell me what issues u may have e.g. sinking the bar until the chest/lack of control on the chest = Spoto press, long pause etc. accumulating volume in a close variation that corresponds to your particularly issue will build muscle and emphasise the technical weakness
I rekon this is probably closest to the truth, I think i’ve just maxed out the strength potential of the muscle I have there probably.
So max bench 170… how do ur other lifts compare: close grip bench, overhead press, weighted dips, horizontal rows etc.
Edit: DB bench
Well I hit the Sheiko close grip numbers and can usually bump it up, so doesn’t seem like thats a weakness.
I don’t really ever overhead press or do weighted dips, more overhead work might be a good shout. Shoulders could be what’s holding me back.
Well sounds like we got a plan. Front delts are small but they a crucial in the bench. Best way is to focus em a while with volume and see if following blocks u do well in bench.
May as well focus pecs as well while we are at it because hard to hit em seperately.
Assistance work to be focused BB/DB Overhead press, incline pressing, dips (if u feel em in delts maybe go wide), close grip bench (again if u feel it in the delts).
Isolation work not to be underestimated: flat/incline pec flyes, raises especially front/plate raises
Push for progress. Treat assistance srs.
How do I ask sheiko for more OHP
Put it in yourself lel.
For close assistance tempo variations are good for accumulating time under tension = muscle.
Extra wide grip if your shoulders can tolerate. Close grip is good for ROM but shifts the emphasis off the pecs.
Spoto press keeps tension on the muscle in the target ROM especially if u are prone to deloading the weight onto ur chest during the pause.
Cambered bar.
Larsen press
Though according to your flowchart I actually just need to sleep more and eat more lel. Definitely not in a calorie surplus on average, and probably average 6-7 hours sleep
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Might be it too. Can both optimise recovery and focus weaknesses at the same time. Gain a bit of weight if u need to. Can always cut down later
Also this chart. Performance based. So like your E1RM and how that is tracking
