hit 275 for 7 on CG bench. once I get it up to 12 I'll start doing 295. if I can do 315 for 12 by the end of the year I'll be thrilled!!!!!!

Hello everyone, I'm a trainer based in Dallas, TX looking to learn more about the nuances of programming and get other perspectives. I had a question about the top set back off approach, so I could do 1x1 RPE 7 (roughly a 4RM?) and then 2x5 RPE 8. What this might look like for a client trying to hit 2 plate bench is 1x1 at 165 lbs, then take some weight off so they can achieve 2 sets of 5 reps with a weight that they could achieve for 7-8 reps right (say 145 lbs)? Can this be run twice a week? Since it seems performing a movement more frequently is good for the skill aspect of strength.

Hi all, I currently have the flu/cold.I am on my 2nd day of sickness symptoms and was wondering how I should bounce back into my program? I was supposed to do Top Velocity sprints tomorrow. I wanna do it so bad but a part of me is afraid I’ll either over fatigue myself or it be an unproductive session, with speeds below 95% of my threshold. Please advise.

Hi All! Im interested in your opinion on fatigue percents as a tool to determine weekly volume doing strenght training (autoregulation).

Am new here, but thought I'd kick off with a banger. My QL on the right side is silly tight. Do plenty of side bends (although stretching it sometimes hurts), unilateral training, and core training. Can confirm there's a slight imbalance between my right and left hamstring, but nothing major. Gets better after soft tissue release (as one may expect), but temporarily. All advice welcome!