Well get stronger for one, keep working hard. But what have you been doing thatll help in giving some direction
I pair chest and back together,
3 sets incline bb 6-8reps
3 set flat dumbbell 10-12reps
3 incline smith press 12-15reps
I use various intensity tpsechniques; mostly forced reps, drops, superset with push ups etc.[/quote]
Good lord that’s a horrible program! And if you pair chest and back, where’s the back?
This is better.
Inc DB pr 2 sets of 5
Seated Row 2 sets of 5
DB Pr 2 sets of 8
Bent Row 2 sets of 8
Cable X-Over 2 sets of 8. 1 set of 12+.
DB Bent Over Reverse Fly 2 sets of 10+
Face Pulls 2 sets of 12+
Superset them all to save time.
Of course, if you’re using little intensity then not much of anything will work, but using super-intensity techniques willy-nilly is about the worst thing you can do week in week out.
Record your efforts. Beat them every session. This is progress.