It's fine...

>strongerbyscience.com/train-smarter/
Thanks, bro

But it always starts 4 weeks behind your real maxes.

Hey lads, not OP here but I've been doing 5x5 for two months with immense success. My bench is going up by about 10lbs a week nearly.

I-is there something else I should be doing?

>here's muh "routine" as a noob

Scoop of Muscle Milk protein powder 30min before a lift, scoop before bed. I eat kindof alot, maybe consume 2500cal a day with emphasis on chikkun/pasta.

I lift every other day for the muscle groups I work on. Every so often I take off two days rest, like say ever 3 weeks or so. (Idk it's probably good?)

But as I said, my progression has been incredible. When I started I could bench like 120, 5 weeks later I can bench 160-170. My gym doesn't have enough pl8 for me to 5 rep max rows or squat so that's only the real measurement I can go on. I can row 100s easily though.

Any intermediate tips? I feel like I've been learning and progressing sortof past the "just starting" phase. Also it may be worth mentioning that I'm 6'1" and weigh 190lbs. Thanks!

How I should read this thing? Doesn't make any sense to me.

>I-is there something else I should be doing?
If it works why change anything? Start thinking about it when you stop making gains.

Red = reps
orange = sets
blue = weight
black = % of max

forgot image

5 sets of 5

4 sets of 3

3 sets of 6

etc

Percentages are just percentage of your 1 rep max which is entered on the far right

Thanks but what are those boxes after that?

Alright. My Abs gains really aren't that good. Do you have any recommended exercises? I've basically been using the lat pulldown, but like, I'm on my knees, I grab the bar with my hands, then curl my torso downward with like 150lbs resistance. (Don't worry I'm the only one in the gym when I do this)

Is this autistic? Should I just do crunches like a normie? I don't really like crunches.