thanks for the help guys,

last time i had a break was 3 months ago when i took a week off just to let myself recover.

my diet is really strict. 6-7 meals a day all good food like brown rice, brown bread, steamed veg, chicken. And good protein supplements.

the increments usually go 60kg warm up. 100kg, 140 kg, 180kg, 185kg. the main problem is keeping the weight ona constant movement to avoid locking out to save my joints. i do bench press like powerlifters do.

shoulders and triceps are very strong at the moment. although last night my bench press moved up again to 200kg!!!!!!!!!! i cant understand myself. one week im stuck and the next i feel like incredible hulk.