Flow will Grow log-Patience is key

[BendtheBar]

Good work Flow. Keep hard at it.

[flow]

thanks steve.

You think i should change my 4x6 with full rest workout to sth like 4x6-8 reps with 2-3min rest?
i just want to respect implement your ideas in my template.

I think the most important point is to balance heavy and light day and the heavy day should be heavy enough to elict an response. thats why i wanted "unlimited rest" for enough weight.

[Fazc]

I give up, lol...

[big_swede]

Congrats on quit smoking, best thing you ever do!! (quit myself a year and a half back)

I have one valuable tip for you regarding training - dont overthink it! Thinking about stuff like rest time between sets and doing tons of form n warmup work will take your focus of the stuff that matters - to smash ****ing weights! Just work the program, dont let the program eork you!

[flow]

Originally Posted by big_swede

Congrats on quit smoking, best thing you ever do!! (quit myself a year and a half back)

I have one valuable tip for you regarding training - dont overthink it! Thinking about stuff like rest time between sets and doing tons of form n warmup work will take your focus of the stuff that matters - to smash ****ing weights! Just work the program, dont let the program eork you!

Thank you Big Bud-and congrats back that you dumped the lung sandwichs.

[flow]

Today was heavy day, I am really pissed, comment below. In parantheses the increases this time.

Squat:-
Bench press: 70x7/7/7/7 +1rep per set
Row: 57.5x6/6/6/11 +2.5kg+2 reps last set.
Crunch: 6/6/10
--------------
Comments:
Squat: I was invited at a barbeque yesterday and hurt my knee at the stone grill. Hope to do at least RL next week.

Heavy day: It PISSES me OFF. I searched my log. No matter if my heavy day was 3x5,5x5,4x6 or even 3x10. I ALWAYS progress SLOW and its so hard to squeeze out the additional reps for me. The weight feels "cold".
Especially at the bench. the LIGHT day ALWAYS lead to MUCH better results in nearly all exercises. WHY IS THAT? Could it be a slow twitch fiber dominance? I get 10 reps or more with my 85%of 1rpm.

Arrrrgh

[BendtheBar]

I've only read a little about fiber dominance. I know some folks can ram out reps at 80% on squats, while guys like me struggle past 3-5.

+1-2 rep on a lift each day is good progress. I used that kind of progression over the course of my first 2 years to build very good strength and muscle.

[flow]

thank you btb.

Got an idea why the heavy is always heavy-regardless which rep set combo is used?

thank you for commenting so often!

[flow]

ITs currently so hot in vienna I can´t bear it.
Its like miami beach but with no beach and hot asphalt. I am dying.

I will make it to my training tomorrow-i had some metings for my post education in psychology and hat to write lot of mails and research for my practical field. Quite draining.

I am really unsatisfied with my progress in the gym. I still think that the heavy day is not intensly enough-also what fazc sugested.
I should make far more progress whith the weights I use at the moment.

So I thought to change the template in following way:

Bench Press or Dips 2 x 8-12

Bent Row or Pull-up 2 x 8-12

Military or Dumbell Press 2 x 8-12

Squat 2 x 8-12

Romanian Deadlift 2 x 8-12

Weighted Abs 2 x 10
---------------------
I will not work via sets across, but work up to 2 max efford sets on each exercise. So a RPE of 9-10.

As mentioned, in the past when training with this efford in the 6-8 range for 4 sets, my strength exploded for 3 weeks before I crushed down.

So I want to increase the reps a bit to not fry the cns and distribute the sets over the compounds.

For the light day-which I think is still essential for me-I would repeat the workout with bout 70-80% of the weights used on my heavy day.

think its worth a try.

[BendtheBar]

I am really unsatisfied with my progress in the gym. I still think that the heavy day is not intensly enough

Hope you can make some decent adjustments.