[Rion]

Hi bud, your triceps being cooked and your chest lacking leads me to think you need to look at execution rather than programming.
You will get a certain amount of tricep in your presses, but to what degree based on form. Sticking triceps at the start may help with you hitting them fresh, but won’t help your lack of chest activation.
You can chuck some vids up if you want.

I have been heavily focusing on my execution during the presses, and every time I notice it starting to fall apart, I just lower the weight. This process has happened many times leading to little weight progression. I also struggle on going below the 12ish rep range without my form falling apart. Any tips to help this?

[Rion]

To confirm you went from 168 to 143 and are now 20% BF?

Are you male or female?

Yes around 20% and I am a male. Also this is pounds not kilos

[Rion]

Sorry, I accidentally put Anavar in the title instead of hgh, my mistake

[Rion]

Hi Rion! What is your current split and what are your sessions looking like? If we see this, then we can help a little more! Regarding the soreness, if you’re very sore I would always advise against training as it just opens yourself up to injuries etc if things havent fully recovered. We can dive into the recovery side of things when we get your set up! Remember though, to make sure you’re recovering fully its not just volume manipulations that potentially need to be made, but also diet, sleep , recovery practices (stretching , mobility etc) so ensure all these are also in place!

I am currently running a PPLRULR usually atleast one compound lift every session with accessory work after, but on the upper day I mainly focus on my arms(shoulders, and triceps). I usually do around 2-4 sets of hamstrings each leg sessions. I don’t get sore for multiple days on any other muscle group. Also my recovery seems to be on point, I am currently have to plateaus while on my cut.

Thanks for the help[/quote]

If hamstrings aren’t recovering I’d adjust volume a touch & not take any assisted reps at all . Mostly as you are in a deficit you’ll struggle to meet the recovery demands. [/quote]
Thanks for the help, I will try less volume and see how to that works.

[Rion]

Agree with Sara and the gang. Also are you doing intensifiers at the end of your sets?

Very rarely do I do intesifires although I may have a few assisted reps here and there.

Thanks for the help

[Rion]

Hi Rion! What is your current split and what are your sessions looking like? If we see this, then we can help a little more! Regarding the soreness, if you’re very sore I would always advise against training as it just opens yourself up to injuries etc if things havent fully recovered. We can dive into the recovery side of things when we get your set up! Remember though, to make sure you’re recovering fully its not just volume manipulations that potentially need to be made, but also diet, sleep , recovery practices (stretching , mobility etc) so ensure all these are also in place!

I am currently running a PPLRULR usually atleast one compound lift every session with accessory work after, but on the upper day I mainly focus on my arms(shoulders, and triceps). I usually do around 2-4 sets of hamstrings each leg sessions. I don’t get sore for multiple days on any other muscle group. Also my recovery seems to be on point, I am currently have to plateaus while on my cut.

Thanks for the help

[Rion]

Hiya Rion, is this the first time this has happened? It’s a little strange but in the grand scheme of things not a huge issue unless it’s something reoccurring or you notice multiple lifts decline over a period of time. It could be a number of things, positioning being different, machine set up a little different, rest periods being different. The fact that you hit 2 PBs on the movement prior to this could have a part to play in it. All in all, it just means you have to adjust load on that movement and continue to work. Imo, 6 reps is the lower end of a rep range too, If you’re unable to progress that I’d suggest dropping load so you can get within 6-12 reps.

This is the first time this has happened, My foot placement was the same as before. I follow a 6-8 rep first set and 8-12 second set but after this mishap everything else progressed during the session

[Rion]

At the moment I eat around 3500-4000kcal and about 200-250g of protein.

M1 – 3-4 eggs with 100g of oats and around 10-12oz of milk

M2 – 6oz of turkey, 6oz of rotisserie chicken, and two pieces of sourdough bread

M3 – 2-3 eggs with either 125g of gnocchi or pasta

M4 – about 6-8oz of salmon with 2 cups of white rice

M5 – 6-8oz of ground beef with either 125g of gnocchi or rice

M6 – about 8oz of rotisserie chicken with 1 cup of rice

I walk about 10-12k steps a day and I train about 7pm at night

Do you only experience digestive issues after one meal?

[/quote]
I experience digestion issues after my 2nd or 3rd meal

[Rion]

At the moment I eat around 3500-4000kcal and about 200-250g of protein.

M1 – 3-4 eggs with 100g of oats and around 10-12oz of milk

M2 – 6oz of turkey, 6oz of rotisserie chicken, and two pieces of sourdough bread

M3 – 2-3 eggs with either 125g of gnocchi or pasta

M4 – about 6-8oz of salmon with 2 cups of white rice

M5 – 6-8oz of ground beef with either 125g of gnocchi or rice

M6 – about 8oz of rotisserie chicken with 1 cup of rice

I walk about 10-12k steps a day and I train about 7pm at night