[quote]Xanes wrote:
so first of all i would like a general impression as in “good progress”, “lagging bench” or whatever.[/quote]
Good work. Like Jackie said, you’ve gained oodles of strength (okay, she said doubled, I said oodles. Same diff). And your bodyweight went up pretty solid too. You were kinda underweight to start, huh? If anything, I’d just say don’t start to settle.
The biggest factor, training wise, is total volume. When size isn’t the goal (or is counter to the goal) I generally like to see the main lift worked with 10-15 total reps, tops. So, say, 2-6 sets of 1-5 (big range, yeah, but it’s ballpark. “Sets x reps = total volume” is the key to monitor). Also, very limited volume on the accessory work.
See above.
Monitor nutrition. Plenty of quality protein and healthy fats, and enough-but-not-too-much carbs. Calories tweaked whether you’re trying to “stay my size” or “get slightly bigger”. Those are two different scenarios, you know.
Also, Jackie already swooped in with the question of the day. A bit I admittedly stole from Dan John whenever weight gain (or fat loss) is part of a question… what exactly did you eat yesterday?
Is it actually an issue right now (are you getting fat?) or is this a “just in case” kind of question? Either way, relatively easily addressed with cardio/conditioning. Give these a read: