14d • General discussion
You've been lifting the same weight since spring
Ask most guys what they benched last Tuesday and you get a shrug. No log, no plan, so every session is whatever the body feels like that morning. That's not training. That's exercise. Your body only adapts to a demand that keeps climbing. Same weight, same reps, forever, and it has zero reason to change. Here's the tool: double progression. Pick a rep range for your main lifts - 5 to 8 works. Start at the bottom. Every week, add a rep at the same weight. When you hit the top of the range on every set, add 5 pounds upper body, 10 pounds lower, and drop back to the bottom. Repeat. Write it down. Phone notes is fine. If it isn't logged, you'll guess wrong next week and call it a plateau. Drop a reply: do you log your lifts, or do you walk in and go by feel? Name the one lift that hasn't moved in six months.
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You've been lifting the same weight since spring
