respectmahauthoritybrah @ respectmahauthoritybrah @sh.itjust.works

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46

Joined

10 mo. ago

Hmm, I thought i was, i will try to next time

No, i started with 85% of 5RM for 5x3 which was very low for me, previously i was squatting 55kg 2x3 arnd and i started with 45kg, now i m stalling at 60kg, also i m sorry idk why i m switching up my units lol

Well ig i should take a deload, but this is only after an increase of around 10 pounds (from what i could do before) before i need to take a break, is this normal?

Edit: I m going parallel tho arent I?

Lacking progress as in very inconsistent progression, 10 days ago like i said i hit 5x3 with 60kgs, (getting 3 on the AMRAP set) that’s already a very quick plateau considering i started my program with 45kgs (which was 85% of my 5RM) similarly on my higher rep squats, i m failing after adding similar weight, and very quickly too, i lose 2 reps as soon as i add 5kgs (when the are supposed to stay same)

And most importantly, i failed my very first rep on 60kg today haha

As for the program its doing me good on the other three lifts, so i dont really feel like changing it hehe, i made a pretty long rant post 2 months ago about how i m not progressing on any lift, I finally am and dont want to disturb anything

Squats have always been quite problematic for me tho tbh, idk why

I was thinking maybe my stance is too narrow replaying the clip

Thank you, i hv provided a different link which is temp but i hope i get a feedback by then

Yeah right idk whats causing this, it seems like it plays on some browsers and not others, i will try compressing it maybe that will help

Edit: I think i gotta make a post asking good services to upload files and share 🤷

Current Program - GZCLP (3/3.5 days per week (4 full body workouts))

Sets and reps - 5x3 on day 1, 3x10 on day 2

Weight - 50kgs, got up to 60kg but when i tried it today i failed lol, i thought i would rather focus on form first

Fatigue - Idk about which part ‘fatigues’ me the most hehe, but I always fail at the bottom part of the movement

-> Yes I do have other equipment, but i don’t primarily train for hypertrophy but rather health and movement (I used to be very fat lol) i do think muscles are cool lol don’t get me wrong, but I really do wanna keep free weights as the bread and butter

-> The program calls for 5kg increase in each session on squats (on one rep scheme independently), i do have 1kg ankle weights which i use for bench and OHP so i can use smaller increments

Edit : added missing info :)

Hmm it wasnt showing a preview in safari, it opens fine in app though

Fixed, mega is giving me problems lol Edit: it seems to hv been causing more problems :/

I hv started making good progress by changing up programs, ig my RPE was way too high (maybe volume as well) and i couldn’t leave enough gas to actually recover between sessions

Thanks to the above guy who recommended BFS, i was browsing and found ‘GZCLP’ which is a very similar program, but it gives u ur training max and percentages so that u dont push urself too hard and overtrain, i had to strip back a ton of weight though, but in 4 weeks i definitely hv been progressing, especially on squat on OHP, i had to strip a ton more weight on bench and dead though, i haven’t still reached back to the weight i was doing pre switch, but i definitely have been progressing as my reps on AMRAP have been staying pretty constant despite the weight going up, i hv gained some little size as well

So yeah too high of an rpe and volume (i m not doing many isolation movements either, just the vanilla program (3 exercises per session) + couple exercises to target some weak spots, or as a prehab (facepulls, upper chest flies etc)), ig i got too sucked on internets ‘high intensity, 1 RIR, 15sets a week’ bullshit

Thanks for asking, hv a beautiful day :)

Thanks for ur info, i do change up isolation exercises regularly tho, i dont think there are any replacements but for the main lifts

Thanks a lot for your info, i m currently considering changing the program, but i will keep what u said in mind :)

Hm i (hv been) trying to add 2.5kg only, ig changing the program might work tbh

Also about plyometrics and ‘techniques’ if u dont mind😅

Ok, thanks a lot for the info, I will try from sat which is my first day of the week for gym

Yeah i hv been trying to add weight but always fail, i m thinking of doing a different program like the other guy suggested

Hm ok ig i will try, what exercises are supposed to be in ur ‘auxiliary’ lifts tho, like i see there is not a pulling exercise there, so like i add a row or anything to those auxiliary lifts, and in flexibility and plyometrics, should i just wing it or are there specific ones i should do?, also what is ‘technique’

Also thanks a lot for helping :)

Edit 2: and set rep scheme? Ig the strength one 3x5-8

I have been balancing all that, idk what the issue is maybe test or genetics? Program seems tried and tested

I couldn’t bench an empty bar, its not about stats its the fact i haven’t been progressing for months

Should I try this then? Seems very intimidating tbh, i haven’t done many of these exercises ever, it will also definitely turn heads haha