Bench you often just have to be patient. As long as adding even one rep to the 6x3 each week means youre max is going up. Also dont miss reps/go to technical failure that can slow down strength progress.
Looking over that article again I would say drop the skullcrushers on heavy day(hell on the elbows over long term) and then do more tricep work on the high rep day, can just do the Flex Lewis video stuff like posted earlier or add another excercise like rope pressdowns 5x15, focus on stretch position. This will boost your bench also.
I did some extra Tricep work yesterday but I used overhead cables and whenever I do them I feel a nice burn like I’m doing something, I weighed at late 67’s today because I’ve cut out gluten and the bloat has almost completely gone (Pictured above) I had swollen organs and if I chose not to do this journey I’d be fucked , Yesterday I did 70kg on the bench which is a new PR without flaring elbows (I find it much easier doing it but never do as I know it can mess up your shoulder long term, I feel it works more on the Triceps my bench more than anything but I respond well Pyramiding with the Decline press.
My strength is going up but it just seems like I’m staying at 70KG I don’t know if it’s to do with Food Mass but I always wake up and weigh myself bollock naked 8 hours from when I last ate I don’t know if I’m ready for 5 days, It’s wierd I’m eating 4,000 Calories a day but I think this may be a digestive issue, I’ve realized that fibres from Pasta aren’t good Fibres and I need them from Vegetables (The Doctor says) this is all to do with me having distended abdominals and it may be to do with Stomach Bacteria, I went Gluten Free for a couple of weeks but it seems like the distention didn’t go down as much as it should have, I may even have IBS and it may explain why I’m such a hardgainer.
Ha yeah try and weigh yourself just once a week or can get obsessive!
I wouldnt worry plateaus are natural and weight jumps often happen in bursts especially if going for the lean gains approach. If your main lifts are going up that means there is positive change in the muscle and you’re on the right track. So basically stay the course for a few more weeks then can change it up again
Do you have stomach/digestive discomfort/acid reflux etc of is it just the look thats bothering you. Personally looks fine to me.
Yeah loads of greens is good, stuff like original/full fat greek yogurt with probiotics is good stuff also. Maybe get a greens supp as well
I was thinking green powders, I’ve seen some with plently of inconsolable fibres, aminos etc that create good bacteria in the gut, I’ve had reflux all my life the pictures I have displayed of it I wasn’t flexing yet you can see my abdominal but they stick out like a gut, All through my GCSE’s I was making these wierd gurgling noises in the quiet exam hall and it was giving me intense anxiety, A couple of months ago someone at work heard it somehow in the brew room but I didn’t say anything I think it’s either bad gut bacteria, IBS, or something called GERD… Shame really I think I have good ab genetics, each ab is fairly big to proportion of my body and almost in line, I also swapped out Rack Deadlifts today for deadlifts, I’m a 5ft 6-7" guy so it’s hard to get a decent ROM, Also I can’t do lunges with a barbell so I use dumbells, Same for shoulder press, I’ve only really gone up 2.5kg-3.75kg (Varied rep range on Dan John’s programme) on the shoulder press since I started, I don’t think that’s good progress compared to the rest of the 5 where I can squat 100 deep, Deadlift 100 (With difficulty starting from 4-2 rep sets), Bench 70 (All Kilograms Obvs), Also not sure if my macros are correct, I was eating about 1.25kg of Pasta per day, It says on google Penne Pasta is around the 100 Kcal’s per 100g but the packet says 300 Kcal… So there’s me thinking I’m eating 4k calories per day (Not sure if google is true) but that’s fairly varied for different brands, Switched to Rice as it is a good food on the FOMAD map.
Ok best move this over to a training log now and can check in every few weeks.
Yeah get some greens supp and read some of the recent articles on gut bacteria…
Do you actually have real pain or it just looks and sounds annoying? If real pain, could find a chiro who could do something like this!!(9:10 onwards)…
Deadlifts fine, can even do snatch grip deadlift
lunges dumbells is fine. Are you doing shoulder press with barbell? -if not, try to as military press is a great overall mass builder even if weight progression is slow(thats normal)
I do presses with Dumbells it’s all my Gym has, As for GERD yes sometimes I get pains, I thought about making a hypertrophy Chest, Tris and Shoulders day for Saturday… Do you have any good videos like the flex wheeler for Delts?
cook 1 cup (dry) rice that will give you a big pile - cook 1 lb hamburger, crumbled up , add all the rice, leave the fat in the pan for flavor & calories. Eat it all between training & bed - you can wash it down with some milk. protein = a lot ; carbs= a lot I ate that a lot post training - full body workout w/squats. Not so much today - I’m 66 y/o and don’t train so hard, can’t eat so much - you are young & skinny you could probably have ice cream for desert if you are training hard - Eastcoast Jim
Nope program has nothing to do with it.
I saw you post that you’ve had nothing but sodas and diet drinks for many years -no1 culprit right there.
Will prob take something like 6 months for stomach and acid levels to calm down and fully normalise.
Loads of plain water, greens and getting in stuff like those fermented foods etc etc
As far as fixing pelvic tilt, yeah it might help a small bit. I really like this guy’s content lately and the kettlebell drill in particular might help your situation…
I’ve heard that most of the Greek yogurt products out there are actually pretty low in probiotics. On the other hand, one of those big 1 lb jars of sauerkraut has something crazy, like 8 bottles worth of probiotic supplements in it. Start putting a nice heap of sauerkraut on all your steak and ground beef. It tastes surprisingly good and improves gut health
Honestly buddy, as the discomforts and reflux is gone i’d give yourself a break and really forget about this abs stuff for a few months and just focus on progress in the gym.
Yep good posture makes everything look better. Thinking about it all day is too much but spending 20 mins a day really focusing on posture can do wonder. Obviously can correct yourself if slouching on sofa etc.
Front squats can help greatly with keeping you upright and strengthen that area you feel. Can add in a couple sets, but nowhere near failure just practice the movement.
Generally back cant be too strong so can do some extra sets to lat pulldown if like, I also find fairly heavy rear delt work is really beneficial
As the milk didnt seem to be that beneficial before I would just have 1 pint and try upping your carbs this time. Something like adding a banana to most meals. Firstly though, like I said in other thread, try adding some kind of carb drink mid workout.
Getting an extra hour or two of sleep somwhere over the week something to look at as well. Sleep is king at your age.
, Yesterday I did 70kg on the bench which is a new PR without flaring elbows (I find it much easier doing it but never do as I know it can mess up your shoulder long term, I feel it works more on the Triceps my bench more than anything but I respond well Pyramiding with the Decline press.
