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Once you get to post-5s, you can choose from several different approaches. Eg. You could continue to make progress using your 5RM loads for a couple of weeks without incrementing at all. Just do triples (or sets of 4, or doubles) for enough sets to meet your rep target. Add in a bit more volume...

Wednesday 2/11/16 & Thursday 3/11/16 Ring Pullups BW(91kg)/6,6,6,6,6,6 Parallel-grip Chins BW/12 Front Squat (kg) 60/10 80/10,10,10,16 Notes Very short sessions due to time constraints. Ring pull-ups really pull out my shoulders and allow for a very comfortable forearm rotation during the...

Izzy is on the money. I actually did my own thing based loosely on Candito's peaking prog. I was still transitioning to sumo so I needed more practice at that than a regular peaking program. I also find I need to do more heavy singles and doubles than many programs suggest. It's the...

Very good to hear you are still repping with 405. I will get there too. Also, excellent training advice given. You should've charged for those nuggets of wisdom. Are you still planning on getting a home gym set up? How long have your short periods of cutting and bulking been? About a month of...

What are your stats: height, weight, loads for main compound lift etc? My opinion is you need to add mass but I'd advise getting down to about 10% b/f before you start to do so.

Do clusters up to your desired total, say 15 reps. There's no need to keep pushing to failure across sets. In fact, if you intend to extend the 5s and go to triples then it will be better to stay away from failure. Keep a rep in the tank for the majority of your sets at your working load. At...

@Benben: during 5s, it's a good idea to add a metabolic set for each main muscle group. So, if you were squatting in a session you would do your 5s and then add a final set of 10-15 at a load that's somewhere around 15RM. No need to go to failure. Main idea is to get a burn in the working...

Over 2.5lbs/day. Impressive! Is that water/beer weight? :-)

Whether or not I can actually bench more with a belt I am not certain but, because of the feedback the belt supplies, what it does for me is ensure that I keep my arch as fixed as possible and I think it helps me to stay tighter too, just as it does when squatting. Definitely try it but don't...

Monday 31/10/16 Evening session Paused Bench Press (kg) 60/10, 80/5, 90/5 100/5 105/4,4,4,4,4 - belted Notes Spent most of my training time this evening making a replacement bench top to IPF regulation size. I used MDF for the top and some carpet underlay as temporary padding. Then I took it...

But O&G, he mentions mTOR activation! ;-) http://jcs.biologists.org/content/122/20/3589

Saturday 29/10/16 Evening session Sumo DL (kg) 60/10, 110/5, 140/5 160/5 - straps 180/5,5 - belt + straps Notes Short session. Two sets of 5 at 180 is my best for a while. I think the last time I was doing sets across at 180 was when I gave myself a hernia. No such problems now but I do still...

Friday 28/10/16 Evening session Bench Press (kg) 40/10, 60/10, 80/20 90/12,12,11 BOR (kg) 60/15 80/15,15 - straps Notes Bought myself a fairly decent bench for not a lot of cash. It requires a few mods but it's very sturdy. The bench top is too narrow so I will make one to IPF regulation...

Ah, ok. Thanks. One more Q: Do you squat in a heeled shoe? I'm thinking about Olympic weightlifting shoes. For me, they help a great deal in enabling a more upright torso for front squats but also great stability for all forms of squatting.

Hey Benben, your cycle seems to be going well. Hope the cold clears up in time for your 5s. Very nice deads in your last session! I'm guessing you have fab anthropometry and leverages for deads but less so for squats. Maybe you have a problem with squats from an old injury? Are you doing...

Thursday 27/10/16 Evening session HBBS (kg) 60/10, 80/10, 90/10 100/15,15,21 O-shoes; sleeves; no belt Notes Only had time for a short session. My aim was to keep reps pumping out without pausing at the top or bottom. For the third set with 100kg, I decided to keep going after 15 reps but I...

Tuesday 25/10/16 Evening session Bench (kg) 60/10 - paused 60/10 80/19,17 Sumo Deadlift (kg) 70/10, 100/5, 140/5,5 No belt Notes High-rep bench to try to help sort my back/shoulder issue. Got interrupted during deads and then couldn't be bothered to start over.

Sunday 23/10/16 Evening session Press (kg) 60/1, 65/1, 70/1, 75/1, 77.5/1, 80/0 75/2,1 70/3,4,4 HBBS (kg) 60/15 70/20 80/21 Notes Haven't decided on a program yet but I wanted to test my press as I know it needs improvement. Pleased I managed 77.5kg (170.5lb). 80kg (176lb) was close. High-rep...

@Browner: thanks, mate. It was a GBPF, South West divisional meet

Hey Tim, Hope all is well with you. I read as far as this in the linked article... "...and if you do not get enough rest (this not only includes sleep but also relaxation times when stress is at a minimum) then you will not grow." ... and decided that was as far as I wanted to go. I think...