u/titakamadafaka

Yesterday I did 25 pull-ups in a row at a weight of 74 kg but I wasn't satisfied because after my friend recorded me and I looked at the video, I noticed that after around the 13th rep, my chin wasn't going above the bar although it felt like it when I was doing the set, on some reps I wasn't even close. I run an anterior posterior split and on my 2 posterior days for back I do 4 sets of weighted pull-ups, 2 sets of preacher curls, 2 sets of seated rows and 2 sets of rear delts with 4-5 minutes rest (all 0 RIR). My PR on pull-ups is +32,5 kg × 7 reps so I wanted to test my bodyweight max. I feel like if I have strict form throughout the whole set I would manage 20 pull-ups. But now I am wondering if I want to achieve 25, should I continue with weights or do only bodyweight. And what is the best program to progress quickly with minimal fatigue?

Hello, I'm 15 years old and I've been going to the gym since 2 years. My biggest problem is my bench press. It's really hard for me to progress on it primarily due to my programming. I benched 100 kg all the way back on November and currently my 1RM is only 105 kg. I run an anterior posterior split, training 4 days a week and taking all my sets to failure. While this has helped me build strength on most exercises, it hasn't been going so well for the bench press. I found out that leaving at least 2 reps in the tank and doing it more frequently along with various accessories is the key. I created this program by myself and I want your opinion on it. On posterior days I'd still train to failure since I don't have issues with my pull-ups, rows and curls (yet). Also another question I have is when do I add weight/reps? When it feels easy or what?

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MONDAY - Posterior

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TUESDAY - Rest

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WEDNESDAY - Anterior

Flat bench press - 3×3 @ 2 RIR

Weighted dips - 3×5 @ 2 RIR

Rope tricep extensions - 2 sets @ 1 RIR

Lateral raises - 2 sets @ 0 RIR

Back squat - 3×3 @ 0 RIR

Leg extensions - 2 sets @ 0 RIR

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THURSDAY - Posterior

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FRIDAY - Anterior

Flat bench press - 3×6 @ 2 RIR

Strict press - 3×5 @ 2 RIR

Lateral raises - 2 sets @ 0 RIR

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SATURDAY - Rest

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SUNDAY - Anterior

Close grip bench press - 3×6 @ 2 RIR

Strict press - 3×5 @ 2 RIR

Rope tricep extensions - 2 sets @ 1 RIR

Back squat - 4×6 @ 3 RIR

Leg extensions - 2 sets @ 1 RIR