I've been eating 2000kcal 100g protein for a while and am curious if that could be why my incline bench progresses has slowed. Its still going up but not like it used to and mostly its a 2 rep fall off after set 1 in 6-8 rep range. My other lifts seem to be progressing ok. I've got some fat spare so dont think its the calories. Could it be the protein. My back is farly lean but my front ive got some fat.
Are there any sources about tri vs chest activation on incline bench based on grip.
Is it better to have highest rir first or last and should you target climbing the first or last set
forgot to say im on about incline barbell press.
Should I switch to doing flat bench first in my workout for a while or just try a new rep range. Chat gpt suggested doing a top set with 42kg at 6-8 rep 1-2rir. Recently have been able to climb reps but only about 1 rep every now and again. Is there any substance to what chat gpt said
Thinking of doing an extra push and pull but as a reduced intensity to maintain rep efficiency. Has anyone tries this, if so how was it.
| Date | Set 1 | Set 2 | Set 3 | Set 4 | Heavy | Notes |
|---|---|---|---|---|---|---|
| 2026-05-18 | 42 kg × 5 (1–2 RIR) | 42 kg × 4 (1 RIR) | 42 kg × 4 (1 RIR) | 42 kg × 4 (1 RIR) | Yes | None |
| 2026-05-21 | 39 kg × 10 (1–2 RIR) | 39 kg × 10 (0–1 RIR) | 39 kg × 6 (0 RIR) | 39 kg × 7 (0 RIR) | No | None |
| 2026-05-25 | 42 kg × 6 (1 RIR) | 42 kg × 6 (1 RIR) | 42 kg × 6 (0 RIR) | — | Yes | None |
| 2026-05-29 | 41.5 kg × 7 (0 RIR) | 40.5 kg × 7 (0 RIR) | 40.5 kg × 5 (0 RIR) | — | No | None |
the 42kg one to me looks better. i probably did too big of a dump with 41.5 but given my 42kg day i thought i would have do ne better. the 42kg day was after a deload as i got suggested to do one as i like 0 rir on volume days.
rn im thinking of going to 40.5 and sticking to 1-2 rir on every set but last with last to 0 rir. that or trying a workout 1 time a week plan as my 42kg deload was only 4 days. suggestions on best route?
| 2026-05-09 | 40.5kg × 10 (0 RIR) | 39kg × 8 (0 RIR) | 37kg × 8 (0 RIR) | 35.5kg × 7 (0 RIR) | — |
|---|---|---|---|---|---|
| 2026-05-11 | 43kg × 3 | 40.5kg × 5 | 39kg × 5 | 37kg × 5 | |
| 2026-05-14 | 39kg × 8 (2–3 RIR) | 39kg × 8 (1–2 RIR) | 39kg × 8 (0–1 RIR) | 39kg × 7 (0 RIR) | |
| 2026-05-16 | 39kg × 10 (0 RIR) | 39kg × 8 (0 RIR) | 39kg × 7 (0 RIR) | 39kg × 4 (0 RIR) | |
| 2026-05-18 | 42kg × 5 (1–2 RIR) | 42kg × 4 (1 RIR) | 42kg × 4 (1 RIR) | 42kg × 4 (1 RIR) | |
| 2026-05-21 | 39kg × 10 (1–2 RIR) | 39kg × 10 (0–1 RIR) | 39kg × 6 (0 RIR) | 39kg × 7 (0 RIR) |
>
| Date | Set 1 | Set 2 | Set 3 | Set 4 | Heavy |
|---|---|---|---|---|---|
| 2026-03-24 | 30kg × 13 | 30kg × 9 | 30kg × 9 | — | — |
| 2026-03-31 | 33kg × 10 | 33kg × 8 | 33kg × 7 | — | — |
| 2026-04-06 | 33kg × 12 | 33kg × 8 | 33kg × 8 | — | — |
| 2026-04-11 | 34.5kg × 11 | 34.5kg × 9 | 34.5kg × 8 | — | — |
| 2026-04-14 | 36.5kg × 10 | 36.5kg × 8 | 34.5kg × 7 | — | — |
| 2026-04-15 | 36.5kg × 11 | 36.5kg × 8 | 36.5kg × 8 | — | — |
| 2026-04-17 | 36.5kg × 8 | 36.5kg × 8 | 36.5kg × 4 | — | — |
| 2026-04-18 | 36.5kg × 10 | 36.5kg × 10 | 36.5kg × 7 | — | — |
| 2026-04-21 | 36.5kg × 11 | 36.5kg × 9 | 36.5kg × 8 | 36.5kg × 6 | — |
| 2026-04-24 | 36.5kg × 12 | 36.5kg × 9 | 36.5kg × 8 | 36.5kg × 7 | — |
| 2026-04-27 | 38kg × 8 | 38kg × 8 | 36.5kg × 8 | 36.5kg × 8 | — |
| 2026-04-30 | 38kg × 10 | 38kg × 9 | 37kg × 8 | 37kg × 8 | — |
| 2026-05-04 | 39kg × 10 (0 RIR) | 39kg × 8 (0 RIR) | 38kg × 8 (0 RIR) | 38kg × 8 (0 RIR) | — |
| 2026-05-07 | 40.5kg × 8 (0 RIR) | 39.5kg × 9 (0 RIR) | 39kg × 6 (0 RIR) | 38kg × 6 (0 RIR) | — |
| 2026-05-09 | 40.5kg × 10 (0 RIR) | 39kg × 8 (0 RIR) | 37kg × 8 (0 RIR) | 35.5kg × 7 (0 RIR) | — |
| 2026-05-11 | 43kg × 3 | 40.5kg × 5 | 39kg × 5 | 37kg × 5 | Yes |
| 2026-05-14 | 39kg × 8 (2–3 RIR) | 39kg × 8 (1–2 RIR) | 39kg × 8 (0–1 RIR) | 39kg × 7 (0 RIR) | No |
| 2026-05-16 | 39kg × 10 (0 RIR) | 39kg × 8 (0 RIR) | 39kg × 7 (0 RIR) | 39kg × 4 (0 RIR) | No |
| 2026-05-18 | 42kg × 5 (1–2 RIR) | 42kg × 4 (1 RIR) | 42kg × 4 (1 RIR) | 42kg × 4 (1 RIR) | Yes |
| 2026-05-21 | 39kg × 10 (1–2 RIR) | 39kg × 10 (0–1 RIR) | 39kg × 6 (0 RIR) | 39kg × 7 (0 RIR) | No |
| Date | Set 1 | Set 2 | Set 3 | Set 4 | Heavy |
|---|---|---|---|---|---|
| 2026-03-24 | 30kg × 13 | 30kg × 9 | 30kg × 9 | — | — |
| 2026-03-31 | 33kg × 10 | 33kg × 8 | 33kg × 7 | — | — |
| 2026-04-06 | 33kg × 12 | 33kg × 8 | 33kg × 8 | — | — |
| 2026-04-11 | 34.5kg × 11 | 34.5kg × 9 | 34.5kg × 8 | — | — |
| 2026-04-14 | 36.5kg × 10 | 36.5kg × 8 | 34.5kg × 7 | — | — |
| 2026-04-15 | 36.5kg × 11 | 36.5kg × 8 | 36.5kg × 8 | — | — |
| 2026-04-17 | 36.5kg × 8 | 36.5kg × 8 | 36.5kg × 4 | — | — |
| 2026-04-18 | 36.5kg × 10 | 36.5kg × 10 | 36.5kg × 7 | — | — |
| 2026-04-21 | 36.5kg × 11 | 36.5kg × 9 | 36.5kg × 8 | 36.5kg × 6 | — |
| 2026-04-24 | 36.5kg × 12 | 36.5kg × 9 | 36.5kg × 8 | 36.5kg × 7 | — |
| 2026-04-27 | 38kg × 8 | 38kg × 8 | 36.5kg × 8 | 36.5kg × 8 | — |
| 2026-04-30 | 38kg × 10 | 38kg × 9 | 37kg × 8 | 37kg × 8 | — |
| 2026-05-04 | 39kg × 10 (0 RIR) | 39kg × 8 (0 RIR) | 38kg × 8 (0 RIR) | 38kg × 8 (0 RIR) | — |
| 2026-05-07 | 40.5kg × 8 (0 RIR) | 39.5kg × 9 (0 RIR) | 39kg × 6 (0 RIR) | 38kg × 6 (0 RIR) | — |
| 2026-05-09 | 40.5kg × 10 (0 RIR) | 39kg × 8 (0 RIR) | 37kg × 8 (0 RIR) | 35.5kg × 7 (0 RIR) | — |
| 2026-05-11 | 43kg × 3 | 40.5kg × 5 | 39kg × 5 | 37kg × 5 | Yes |
| 2026-05-14 | 39kg × 8 (2–3 RIR) | 39kg × 8 (1–2 RIR) | 39kg × 8 (0–1 RIR) | 39kg × 7 (0 RIR) | No |
| 2026-05-16 | 39kg × 10 (0 RIR) | 39kg × 8 (0 RIR) | 39kg × 7 (0 RIR) | 39kg × 4 (0 RIR) | No |
| 2026-05-18 | 42kg × 5 (1–2 RIR) | 42kg × 4 (1 RIR) | 42kg × 4 (1 RIR) | 42kg × 4 (1 RIR) | Yes |
| 2026-05-21 | 39kg × 10 (1–2 RIR) | 39kg × 10 (0–1 RIR) | 39kg × 6 (0 RIR) | 39kg × 7 (0 RIR) | No |
i normally eat just one large meal a day that has around 1800 - 2200kcal and 100g of protein. and then a protein shake after a workout. are there any benefits for lifting id gain if i spread it throughout the day. i just find it easier than having to eat multiple times a day im not dieting or anything.
ive heard a 1:3 ratio of time working out to rest is good however no one times there sets as reps can fluctuate i want a nice recommendation. for a set rest that i can stick too. ive been doing 3 mins but co pilot says that can reduce gains slightly.
| Date | Set 1 | Set 2 | Set 3 | Set 4 | Heavy day | Notes |
|---|---|---|---|---|---|---|
| 2026‑05‑04 | 39kg — 10 reps, 0 RIR | 39kg — 8 reps, 0 RIR | 38kg — 8 reps, 0 RIR | 38kg — 8 reps, 0 RIR | — | — |
| 2026‑05‑07 | 40.5kg — 8 reps, 0 RIR | 39.5kg — 9 reps, 0 RIR | 39kg — 6 reps, 0 RIR | 38kg — 6 reps, 0 RIR | — | — |
| 2026‑05‑09 | 40.5kg — 10 reps, 0 RIR | 39kg — 8 reps, 0 RIR | 37kg — 8 reps, 0 RIR | 35.5kg — 7 reps, 0 RIR | — | — |
| 2026‑05‑11 | 43kg — 3 reps | 40.5kg — 5 reps | 39kg — 5 reps | 37kg — 5 reps | yes | None |
| 2026‑05‑14 | 39kg — 8 reps, 2–3 RIR | 39kg — 8 reps, 1–2 RIR | 39kg — 8 reps, 0–1 RIR | 39kg — 7 reps, 0 RIR | no | sore before starting but went away after first set |
| 2026‑05‑16 | 39kg — 10 reps, 0 RIR | 39kg — 8 reps, 0 RIR | 39kg — 7 reps, 0 RIR | 39kg — 4 reps, 0 RIR | no | None |
ivs just started doing power hypertrophy split and always preferred doing failure on every set until i can get the top of a rep range on a single set. for example my rep range is 8-10, i go to failure on my first set until i can get 10 and then no matter what i don't go past 10 on a single set. i recently tried with 1-3 rir going closer to failure near last sets and got a lot more total reps than what i normally do. ive only found one source that mentions how close to failure and it didn't give a rir just said go close to failure but not to failure. anyone got some good info on the split
incline bench - 4 sets
lateral raise - 4 sets
rear delt fly - 4 sets
skull crusher - 4 sets -sometimes replaced with single-arm dumbbell overhead tricep extension
bent over row - 4 sets
pullover or pullups - 4 sets
preacher curl 1 time a week and incline curl 1 time a week - 4 sets
shrugs - 4 sets
the last 2 are first time with split others provided for reference
| Date | Set 1 | Set 2 | Set 3 | Set 4 | Heavy | Notes |
|---|---|---|---|---|---|---|
| 2026-05-04 | 39kg × 10 | 39kg × 8 | 38kg × 8 | 38kg × 8 | — | — |
| 2026-05-07 | 40.5kg × 8 | 39.5kg × 9 | 39kg × 6 | 38kg × 6 | — | — |
| 2026-05-09 | 40.5kg × 10 | 39kg × 8 | 37kg × 8 | 35.5kg × 7 | — | — |
| 2026-05-11 | 43kg × 3 | 40.5kg × 5 | 39kg × 5 | 37kg × 5 | Yes | None |
| 2026-05-14 | 39kg × 8 (2–3 RIR) | 39kg × 8 (1–2 RIR) | 39kg × 8 (0–1 RIR) | 39kg × 7 (0 RIR) | No | Click |
thinking of trying a heavy day and volume day style workout. anyone have experience and how good are they.
i took it as soon as i started lifting so cant really compare performance. i saw no size or weight change, would it be worth stopping taking it to see if i perform worse or just keep taking it as my friend said it only helped him with recovery and nothing else
DATE | SET 1 | SET 2 | SET 3 | SET 4
-----------------------------------------------------------------------------------------
2026-03-24 | 30kg – 13 reps | 30kg – 9 reps | 30kg – 9 reps | -
-----------------------------------------------------------------------------------------
2026-03-31 | 33kg – 10 reps | 33kg – 8 reps | 33kg – 7 reps | -
2026-04-06 | 33kg – 12 reps | 33kg – 8 reps | 33kg – 8 reps | -
-----------------------------------------------------------------------------------------
2026-04-11 | 34.5kg – 11 reps | 34.5kg – 9 reps | 34.5kg – 8 reps | -
-----------------------------------------------------------------------------------------
2026-04-14 | 36.5kg – 10 reps | 36.5kg – 8 reps | 34.5kg – 7 reps | -
2026-04-15 | 36.5kg – 11 reps | 36.5kg – 8 reps | 36.5kg – 8 reps | -
2026-04-17 | 36.5kg – 8 reps | 36.5kg – 8 reps | 36.5kg – 4 reps | -
2026-04-18 | 36.5kg – 10 reps | 36.5kg – 10 reps | 36.5kg – 7 reps | -
2026-04-21 | 36.5kg – 11 reps | 36.5kg – 9 reps | 36.5kg – 8 reps | 36.5kg – 6 reps
2026-04-24 | 36.5kg – 12 reps | 36.5kg – 9 reps | 36.5kg – 8 reps | 36.5kg – 7 reps
-----------------------------------------------------------------------------------------
2026-04-27 | 38kg – 8 reps | 38kg – 8 reps | 36.5kg – 8 reps | 36.5kg – 8 reps
2026-04-30 | 38kg – 10 reps | 38kg – 9 reps | 37kg – 8 reps | 37kg – 8 reps
-----------------------------------------------------------------------------------------
2026-05-04 | 39kg – 10 reps | 39kg – 8 reps | 38kg – 8 reps | 38kg – 8 reps
-----------------------------------------------------------------------------------------
2026-05-07 | 40.5kg – 8 reps | 39.5kg – 9 reps | 39kg – 6 reps | 38kg – 6 reps
2026-05-09 | 40.5kg – 10 reps | 39kg – 8 reps | 37kg – 8 reps | 35.5kg – 7 reps
-----------------------------------------------------------------------------------------
| Date | Set 1 | Set 2 | Set 3 | Set 4 |
|---|---|---|---|---|
| 2026-04-21 | 36.5kg × 11 | 36.5kg × 9 | 36.5kg × 8 | 36.5kg × 6 |
| 2026-04-24 | 36.5kg × 12 | 36.5kg × 9 | 36.5kg × 8 | 36.5kg × 7 |
| 2026-04-27 | 38kg × 8 | 38kg × 8 | 36.5kg × 8 | 36.5kg × 8 |
| 2026-04-30 | 38kg × 10 | 38kg × 9 | 37kg × 8 | 37kg × 8 |
| 2026-05-04 | 39kg × 10 | 39kg × 8 | 38kg × 8 | 38kg × 8 |
cant lie ive been neglecting legs they aren't something im going to be focusing on but still need to hit them. my aim is 1 set per workout to failure between 10-15 reps