Amen 
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Well, here it goes… Pretty bad workout today, I just am not able to progress for some reason even though this is kind of light weight, any feedback? I’m thinking of raising calories from 2100 to 2350 (which should be around maintenance). The second set of bench probably ruined the whole workout.
Week 3 - Jeff Nippard’s Hypertrophy Fundamentals, Body Part split routine
15 November 2021 Monday - General Stuff:
- Weighed in at 79.0kg
- From the Apple Watch, slept 5h last night
15 November 2021 - Chest/Tris
Barbell bench press - got rekt: The goal was 3x6
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First set - 150 lbs, got it for 6 reps, felt like it was RPE 9. Rested 3 mins
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Second set - 150 lbs, got it for 5 reps, but failed hard on 6th rep and barbell came crashing down after muscle failure after like 10 seconds of trying to push it up, RPE 10 for sure, and roll of shame. Rested 4 mins
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Third set - 145 lbs (droped weight), got it for 5 reps, failed again hard on 6th rep, same failure after halfway up, RPE 10 for sure
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3 x 8x6x5 all failure RPE 10 - 60 lbs Dumbbell incline bench press, this exercise got ruined because of the first I guess.
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3 x 12 - 120 lbs Cable flye machine (RPE )
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3 x 10 - 25 lbs Assisted dips machine (RPE 9-10), lower weight is better
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3 x 12 - 90 lbs Tricep extension machine (RPE )
Pretty disappointing workout. Although it just seems super odd that I’m stuck at 150 lb bench despite having a bodyweight of 175 lbs and 6’0" in height. My calories aren’t that low, I was around 2100 for last week and 2200 yesterday which is just 100 below maintenance.
Any thoughts or suggestions? The workout was definitely ruined because I tried pushing too hard on bench but I’m still kind of surprised (and frustrated) that I’m still suck in this level. What do you guys think I’m doing wrong?
@tlgains , @jskrabac , @wanna_be , @kdjohn and anyone else, thoughts are welcome!
Thank you
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Raise the calories and lower the weight on bench to like 140 lbs or lower.
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Man thats depressing 
I’ll move up to 2350 calories now, I just hope I don’t get terribly fat again. Last time I hit 3x6 with 145, I am thinking instead of 140, why not try 145 again 3x6 but have the RPE be lower? That’s like 3 weeks of progress lost, feeling terrible now 
Doesn’t it seem weird that I can’t bench press 150 for 6 reps despite 7 years of training? Yeah I know it wasn’t optimal or anything, but it just seems weird because I weigh 175 and I’m 6 foot, this should be basic human strength at this point. I see kids outbench me everyday now who started at like 85 bench and just did YOLO workouts.
It’s ok. Days like this happen. Ignore the past 6 years. You’re on a different path now and that doesn’t matter.
Going this far is good once in a while. Someday you’ll hit 150x10 and relish the victory.
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How we respond to a bad workout is what dictates our future in training. We all have bad workouts once in a while. More than twice in a row necessitates a change (overtraining?). The more I learn tells me this iron game is becoming more a mental journey… (shut the f*ck up, brain! LOL)
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It’s not weird because everyone on here has already established why you were not making progress during that time. You will at peace of mind if you quit comparing yourself to other people. I’m sure you’ll hit 3 x 6 with 150 lbs in like 2 weeks as long as you’re eating right and lifting hard. There’s literally no sense in beating yourself up if you think long term. Be patient.
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Thanks for the comments. The frustrating part is that I hit 150 x 5 bench in 2018, so 3 years later, exact same bench press, wow…
I’m just wondering how any progress can be this bad? Just frustrated af, sorry
Hopefully 2350 calories can show some improvement, but I’ve always been stuck with this “bulk” and “cut” cycle, and 3 years later the exact same bench press is mindblowing, but I guess it is my own fault.
Do you guys think I should visit a doctor just in case something is just off? I’m not trying to make an excuse (I will still workout according to plan), but just thinking about caution here. Talking to some other guys, this type of progress seems unnaturally bad despite whatever diet or training protocols. Maybe I’m worrying too much and flipping out over failing today, but just constantly thinking about this now
Get a grip dude, like I said everyone here has already established why your were not making progress during those 7 years. You are on the right track to making progress as of today. Quit your whining and be patient dude, this stuff takes time. You got this bro.
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Alright yeah sorry, I guess this workout really really really phased me hard today, got me thinking weird things constantly in my head right now as always.
Thanks, I’m grateful for this community
Most of my workouts are bad workouts lol. Now that I’m doing things more right they are slowly getting better though.
Does that program you’re running have a diet plan of how much you’re supposed to eat, whether it be meals, macros, calories, etc?
Take a look at this and let me know what you think
Everyone’s needs are different, my BMR was recently measured at 1532, an activity factor of 1.5 puts my maintenance right around 2300 calories.
I’m just in a such a crappy spot with a lot of body fat and no muscle mass, so its really hard to know if I’m making the right moves. Can’t eat too big, and cant eat too small, both routes are… difficult.
You’ve been training DB bench since then, right?It’s a different movement. You are just coming back to the barbell in the past few weeks. Give it time.
No. You seem perfectly healthy and there are clear reasons for the lack of progress, which you have addressed and now only need time.
Exactly. Stop thinking about this. Let it go. Have some faith in the system. Spend the rest of your time doing and thinking about other things. Being in your head about it can slow you down.
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I just started shaping up my diet ever since last summer. Before that I was eating shit. I can only tell you what I would do you in that situation. I would eat a LOT of healthy nutritional food and make sure I do conditioning as well. Since you are skinny I think maybe the best thing you can do is to not be so afraid of food.
How many meals do you eat?
Yeah I am trying so hard to eat clean, no restaurants at all, skipping outings, I really really want to get this, but fuck man days like today make you wonder if efforts are going straight down the drain
I’m having 4-6 meals a day. I’m aiming around 200-210g protein a day, 70-80g fat and rest carbs usually.
At this point, I really doubt my diet is the issue, I’ve seriously put so so much effort into cleaning it and bringing in consistency, trying to optimize even the smallest things, maybe because I was in a caloric deficit, that possibly made me lose/not-gain some strength? I’m not doing IIFYM or whatever, I’m sticking to seriously clean food (I’m talking chicken, sweet potato, brocoli, hot sauce, english muffin, whey, casein, eggs, vegetables), no coolwhip, none of that shit anymore, I really want the results man.
Re- skinny, I am not “skinny,” I’m definitely carrying a ton of fat, look like shit in the mirror. I linked the photo but pls take another look: Imgur: The magic of the Internet
I’m trying to stay at maintenance (or slightly above, as you suggest) and see how my body responds over the next 4 weeks. If I still can’t bench 150 for 3 sets of 6, I’m going straight to the doctor lol.
Yeah you’re just being impatient that’s all.
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Yeah I guess, I know this stuff takes time. I guess I just really got frustrated from today’s workout that’s all, seeing the reps go down really phased me hard today (esp cause its a low weight), but I guess I am on the right track now with the calories, just need to try bench once again and make it finally.
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I know how easy it is to fall into this mindset of “needing” to hit the next weight goal, but for now you’d be a lot better off focusing on building strength and muscle instead of testing it. Obsess over getting bigger, stronger, and leaner instead of obsessing over hitting a number. It will serve you much, much better in the long run.
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I know, 150 lbs was supposed to be my working set for 3 x 6 today.
Next time I guess I will drop down to 145 and try that again instead. I hit 3x6 with 145 last time but the last set was rough, I guess that fucked me up today