Yeah I guess I got phased out of my mind today after failing. What is considered a “base of strength?” When I first started out, I’d thought 135 bench was a good base, boy was I wrong. Maybe I could try switching to a more strength-oriented program after this program if I still continue failing (although I guess in this program also for beginners the coach expected people to be able to linearly overload as most beginners do)? And I guess maybe something which has compounds a bit more often, once per week seems like a long gap, and if you fail (like today), its a setback of 1-2 weeks more. At the end of the day, without progressive overload, not going to get to my goals.
No program on earth that is intelligently designed will have you continually try something and fail. Your best bet is to take steps backward, build some confidence, and worry about hitting that very specific goal when the program dictates that you’re ready to nail it. If your program says you’re still supposed to try that weight despite failing it, you need a new program.
S - 465
B - 310
D - 515
P - 180
Weight - 207 lbs
Bodyfat - 18%
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Dude no disrespect but you’re not making any sense. Seriously though what are your goals? Because it really seems like you care about getting stronger.
Your base of strength will play a role in how big you can get. Other things come into play, but you have more potential to have your best looks if you have a more strength.
If right now, your max 6 reps set on bench is 150, think about spending some time below that number. Figure out a way so that when you get to 150, you don’t fail. Maybe you need to work up to sets of 8 at 145 to know you have 6 at 150. The more you get into this the less linear it becomes.
I generally have to do a volume phase where I am not lifting anything “heavy” for me for a few months if I want to hit that next max weight. The last time I PR’ed bench, I was doing 10X10 on bench, and 5X10 on narrow grip bench (that is a lot of volume). No flashy big weights being used. Just a lot of work that was mentally hard to get though. But when I moved to sets of 8 with heavier weight, those lifts were there. When I moved to sets of 5, same thing. Sets of 3 same thing. The strength was there. When I maxed out, I got the weight.
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The goal is just aesthetics, as always. The reason I was frustrated is because I’m not able to progressively overload easily, and , I think I won’t be able to gain size without overloading.
Interesting idea. I guess next session I could try 145 for 3 sets of 6 again?
I guess my “base of strength” is just too weak right now for any meaningful hypertrophy, is that what you are thinking?
I am saying you may or may not be able to just run the same sets and reps and progress. Sometimes I can stick to the same sets and reps and progress, but it is usually because I built up volume with more sets / reps at lower weight.
Using lower weight, but more volume, you may be thinking hypertrophy (which is what happens), but that is what allows you to get stronger too once you start lifting heavier. You just don’t see guys with small upper bodies benching big weights very often (if you do, they have great genetics for strength, and would be even stronger if they put more muscle on).
I guess don’t focus on getting strong, or getting big. They kinda go hand in hand. You spend some time getting big (using more volume), so you can get strong once you decide to lower reps. Then with the lower reps you get strong, so once you go back to getting big, the lower weight is higher than it was the previous time you were doing volume work to get more muscle. Usually beginners can get stronger without getting much bigger though (getting better at the lifts mostly).
I go though this kinda progression.
Volume using lighter weight to get big
Peaking for strength using moderate and heavy weight (heavy weight towards the end of the peak)
Back to volume using just a bit heavier light weight than the previous volume cycle
Peak again.
Repeat.
This program I am running has none of this, it just focuses on linear progression. It is mainly for beginners who can progress rapidly; I guess it doesn’t work for me because it’s harder for me to progress maybe and I doubt the author expects anyone to plateau at 135 lol.
I am thinking of eventually switching over to something 5 days a week with more focus on strength and size and maybe bench press more often so I can try to progress more easily. I think once a week bench is just too little for a hardgainer like myself.
Because this is kind of what has happened all the years in the past. I would gain 10 lbs on bench and then absolutely struggle after that for months and it’s happening again now 
There’s nothing easy about any of this, for anyone. If it was easy, all of humanity would be jacked, strong, and walking around with a 6-pack. It’s gonna be HARD. If you watch YouTubers or “fitness influencers”, of course it looks easy because you don’t see the other 95% of their day/life that they don’t video or brag about. It’s the time in the trenches, doing non-sexy work, that makes the big PR’s and transformations happen.
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I have a theory. Next workout rest 6 min between your 3 main sets. See if you get the 3x6, stick with 150 lb.
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Nice idea I guess, I can give it a go.
This time I rested 3 mins and then 4 mins.
The first set with 150 I got 6, and I felt I had 1 more, the second set went downhill quick.
I think you could progress linearly right now if you were eating for it. Just want to point that out. Maybe stick to the program for a bit with nutrition that you think will help you make your goals (don’t be in a deficit).
Keep in mind, we are in a bit different spot in our training. Even though I am stronger than you, if we used the same surplus in calories, I’d get fatter than you (more will go to fat, since my body doesn’t want to be much more muscular than it is). I am closer to my potential, so muscle is harder for me to put on than it is for you. The techniques I have laid out will be something you will probably eventually have to use to progress.
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That is true, despite me “training” 7 years, I’m worse than novice right now, I hope this isn’t close my genetic potential 
Yeah, I am out of the deficit now, going around maintenance + 50/100 calories, crossing fingers!
@jskrabac 6 min rest idea seems interesting. I haven’t tried such a long rest before, maybe I could progress this way.
Go for at least 250 calorie surplus. It is almost impossible to track a 50 calorie surplus.
Unless you are a total non responder, you have a long way to go. Total non responders are rare, and in most cases it is something the trainee is doing that makes them a non responder.
I have been lifting for 10 years. I had to work to make progress. I see guys who have lifted for a couple years pass me up. That’s okay. They have better genetics, or training, or diet than I do. I know where I am at is a place not many get to, and all the work it took to get there for me.
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It’s more of a diagnostic tool to evaluate a theory. I just wanna see what happens next workout.
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So supercar now that everyone has spoken what are your next moves going to be because you have a lot of options here.
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Thanks for all the info. I am going to do the following now (please let me know what you think):
- Continue running this program additionally, with jskrabac’s suggestion, maybe an extra rest period can seriously help me break through this (this problem is mainly with bench and OHP for me, I guess the pressing movements)
- Go for 250 calorie surplus, this should be around 2400 calories/day, aiming for 210-230g protein, 70-80g fat and rest in carbs
Evaluate over 2-3 weeks how the changes are (I really should be able to progress) and this will also be towards of the program so I can evaluate what to run next based on the results.
In all honesty, the program itself is fun to do, but need the results too LOL. After this I’ll probably move to another 5 day program, but more powerbuilding oriented with bench/compounds a little more often so its easier to keep pushing through.
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How are you doing with your lower body training?
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Surprisingly much better than upper somehow (or at least I think).
I will see if I can do 195 on squat tomorrow for 3 x 6 and maybe 2 plates for deadlift afterwards.
I just always had major struggle in upper body mainly, and even in upperbody, always the pressing movements.
I think my max 5 rep squat at one point (when I used to do) was 225, which isnt amazing but still compared to 135 bench that seems decent.
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You should film your squat and deadlift for a form check.
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