I only felt it after the bad set

I'll edit my peak protocol to be shorter and lower rep as well

in fact I got under the bar again today and felt fine considering

but I'll focus on recovery

Glad to hear that the gains are coming @Steve - NJ
And sorry to hear that @Deleted User, hope you have a speedy recovery (although it doesn't sound too serioud)

Hit 260 bench today

y'all just wait, 300 in no time

I'm jealous lol. Proud of you, bro. 👍

Nice dude. How long has it been taking you to move up. I know bench moves up slowly

Well, the program I wrote took me from 245 to 260 in about 3-4 months

technically 5ish but I'm hardly counting the hypertrophy block I did before hand

Barely felt it

What was the program?

I can't include it in one screenshot because the way I made it in excel (different dropdown options give different schedule information)

But it's one I made roughly based around Candito's deadlift program, mixed with a push pull legs type style

Hit 315 on squat (it's poverty I know, but progress)

I had atleast 325 in the tank as well

Hey better than I can do with these knees 😂

nice @Deleted User same @StevePines -WA

January.....monday.....fucking hell its packed

Guy doing shoulder press in the squat rack......is this the 9th circle?

@Mark Vandal New year's resolutioners 🤢

Though OHP in the squat rack is a pretty Chad move

Theres a fat balding nerd doing karate moves with the 10 lbs dumbbells. I swear on my life

>tfw the hottest girl in the gym is working out with some skinny fat looking guy

@Mark Vandal she probably takes birth control pills tbh fam

Poisoning my fucking water supply

^^^Gotta filter that shit.

You guys heard of the Grey Skull LP program? Started it this week.. Came highly recommended from a competitive power lifter friend. I love it so far.

https://physiqz.com/powerlifting-programs/greyskull-lp-best-powerbuilding-routine-beginners-gslp/

I do DLs for 2x5 then AMRAP instead of the single set of 5.

Similar to SS 5x5 program, but better for multiple reasons.

@Sonic it got my bench up so it must be good.

@ExternalPepsi Nice. That's my main goal as well. Have made good progress in every other lift except bench.

Doing my first push/pull meet in march!

I was going to do the full 3 lifts, but I developed some bad Achilles tendinitis in my left foot so heavy squats are out of the question for a while

Nice man. Do you have the full training plan laid out?

https://youtu.be/bKl-AYYKu5w

Yeah, I've my training laid out. 8weeks out right now

For someone trying to put on muscle, is it best to isolate muscle groups and work different ones each day? Like Monday - back and biceps, Tuesday - shoulders and triceps, etc. or a compound workout of bench, deadlift, and squat each session? And should I do low reps with high weight? Or medium reps (8-10) with medium or lighter weight? My daily caloric goal is 2500 but I can't seem to find foods that have high calories and are also full of protein. Usually high calories = carbs and fat. Which I know is good to have some but not too much. I need at least 90g of protein per day.

@Warren H I would say isolation is great for building muscle, have days where you work certain groups

You want to do as many reps as you can without hurting yourself, a good way to do that is by doing a good amount of weight for 3 sets of 8-10 then working your way down a few steps of 5-10 lbs each time, reps are important for endurance.

For high protein foods meat is always a solid choice, when I was starting out getting into my diet it was basically meat, veggies, and protein shakes, portioning your meals is also a good idea to keep you on track with calories/nutriebts