Are you going to the gym every day, with a full body approach?
That might be a little too much
Im actually supposed to be doing full body 3 days a week, but being the stubborn ass that I am, I go again the next day after a workout to try and hit exercises that I feel I fucked up on(form wise or just by being a pussy). So yeah, you can say that I am doing full body 5-6 days a week. I should probably stop doing it, cause that might be the reason why im regressing.
Yeah I should stop doing it. I’m just worried that I might be wasting this newbie period.
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You may actually be doing more damage by training too often, I was like you when I started as well and I didn’t really make all that much progress in doing so
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Could certainly be the reason.
Argh man: rambling incoming. Sorry.
Remember: not every day is a great day with PR’s. Most days are average days, with no PR’s. A few days a bad days, were the lifting just isn’t there. So you had a good day, better than average, you had a lot of PR’s, maybe not the lift you wanted. I will come along.
You did DL the day before, it’s a very taxing lift. So might be a reason Squats didn’t go that well.
The most important thing to do, is NOT lift.
Break body down, rest so it can rebuild the damaged muscles.
We all know it, but we all want to be strong in a month. It will not happen. It takes a lot of time, a lot of effort.
I look at all the strong guys around here and think, I want to be that strong tomorrow. I have to remind myself everyday it won’t happen. My DL did skyrocket the last year. Now it stopped, I think my body is telling me, you’re at the limit right now. I want to keep increasing, and have to force myself to take it easy and back down.
Instead of chasing that PR everyday on every lift, make one lift a bit more volume at a lower weight and one lift PR.
Today, you could have moved some weight on squat 60 kg 5 sets on 8 - 10, and then focused on PR on the bench.
Next time PR on Squat volume on bench.
I saw you had at day of: Squat, OHP, DL and bench.
I would suggest doing it:
EG Squat - Bench one day DL - OHP the other, always some back work in there and there’s room for some isolation and core as well.
That was long, if you didn’t came through, I don’t blame you.
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That was long but it saved me having the same rant…thanks !!
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Yeah thats an interesting way to look at it, as your body telling you “Stop, youre at the limit right now, and if you try to push it, Imma fuck you up” lol.
Im also thinking of changing my program, whats your advice on it guys? I feel like Im focusing on way too many things, Im thinking of running a minimalist powerlifting program like the Greyskull LP. Should I suck it up and stick to this? I mean Im still enjoying this program, but I want my workouts to be a little more efficient.
What program are you running? How long have you been on it? Are you progressing? What is your main goal?
Im on the alphadestiny novice program.
Workout A
Box Squat 3/5×4-6
Floor Press or Pause Bench 3/5×4-6
Pendlay Row 3/5×4-6
Overhead Barbell/Dumbbell Extension 3×6-10
Barbell/Dumbbell Preacher Curl 3×6-10
Stiff-Legged Deadlift/Good Morning 2-3×6-10
Weighted Plank 3×30-60s
Workout B
Box Squat 3/5×4-6
Paused Overhead Press 3/5×4-6
Trap-Bar Deadlift 2×4-6
Close-Grip Bench Press 3×6-8
Weighted Chin-up 3×3-5
Weighted Plank 3×30-60s
I can substitute weighted plank with hanging leg raises.
Rotate them. My main goal is to get my numbers to 2/3/4 b/s/d. I also want to gain some weight on my weighted chinups and ohp if possible.
Alpa destiny Novice as far as opening tread.
Looks like a good choice.
Take a look at your latest workouts, I think you are straying a bit from the program.
Do it as is 3 days a week.
Take a look at the program again, on the website I just googled there is at Q&A after the program.
It looks quite okay.
It says do either 3 or 5 sets on the big compounds. NOT 4. If 3 sets do 15 - 18 total reps before adding weight. If doing 5 sets total of 25 - 30 reps before adding weight.
Meaning you have 60 kg on the squat then you do 3 sets of 6, 5, 5 that’t 16 reps, next time keep the weight do 6,6,5 next time do either 7,6,5 or 6,6,6 you are now doing 18 reps and can add 5 kg or 2,5 kg. 5 sets same thing 50 kg x 8,7,6,5,4, 30 reps. add weight.
basically it’s a double progression, you’re are not adding weight every time. Add reps first then ad weight, add reps then weight.
Simple effective.
for the smaller exercises 3 x 6-10 gives it self. Pick a weight work in that rep range. Don’t go balls out here.
EDIT: you beat me on here.
Read the program again. Stick to it. Eat well.
It takes a long time
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I think @mortdk is on the money, all programs a good but you have to stick
with it. Hard work and consistency over time is what will work. You still haven’t answered the all the questions. How long have you been doing this program? Have you progressed?
2 more questions, are you following the program to the letter? How Is you diet and recovery, are you eating and sleeping enough ?
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I’ve been on it for 6 weeks increased by squat from 35 kilos to 72 x 5
Paused Bench from 30 kilos to 52, dead from 60 to 90 x 5
My eating is not the best I hit my calories which is 2000 atm but I eat only 1200 to 1500 cals clean and the rest is junk. I hit 140 gms of protein on average. My sleep is between 6 to 8 hours a day
Oh looks like I missed the double progression thing. I need to be a lot more seriots about sticking to the schedule.
yep double progression is the word.
It’s not only kg on the bar that makes you stronger.
If you do 6,5,5 reps one week and 6,6,5 reps the next, you’ve become stronger.
Read the program again, read the Q&A section too.
For Squat do one day 3 reps progres from 4 - 6 reps and DL that day too.
For the other progress from 4 - 6 reps. You could shoot for 4 sets of 5 thats 20 reps and then hit 10 on the last set.
So say 50 kg 4 sets of 5 and then one set of 8. next time stick to the weight 4 sets of 5 and then if you get 10 or maybe 12, then it’s time to add weight. The first 4 sets is for volume and not near failure.
Now put in the work for 6 - 8 months I’ll bet you’ll be a lot stronger.
Eating: get a bit more protein every day, and if you put on a bit of weight it’s okay.
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Do what he said. You have progressed well in 6 weeks but need to give it months not weeks.
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This double progression thing is fascinating. Dear diary, I learned somethig new today!
In for this log too, I’ve got the 3 plate squat but I’m chasing the 2 plate bench and 4 plate DL
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Welcome to the party my friend. Its awesome that you started at such a young age.
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