6.5 Months Progress

[quote]Chris Colucci wrote:

[quote]renatus wrote:
Current bodyweight is 163 pounds, I lost some weight (2 pounds) because of stress regarding moving house for work.[/quote]
So, zero weight gain in six weeks, if not longer. That’s entirely nutrition-related. It’s good that you’ve regained what you lost, but dial in and be consistent seven days a week with quality protein and ample calories to move the scale.

I wouldn’t overfocus on losing two pounds. That’s within normal daily fluctuation. I can go up or down two or three pounds from breakfast to bedtime based on what I eat or how much/little i’m moving during the day. Week to week trending is more important.

Glad to hear. (P.S. - PMs don’t work on the site, so I didn’t get whatever you sent. Don’t sweat it though.)

That’s a start, but specific goals get reached, vague goals remain ideas.

In your “five month progress” thread, you said you’ve gained minimal fat with the 20 pounds so far so, like I said then, you should be in a fine place to really push the calories. As long as you’re lifting hard consistently, and exercise common sense (no ice cream buffets four days a week), results should get going.

You’ve got a just-about-bodyweight bench, more than 1.5BW squat, and almost 2xBW deadlift, so I’d say a base level of strength is in place and that’ll carryover in whatever direction you go. Almost any program should be fine.

If your schedule is still a little hectic with moving and starting a new job, training 3 or 4 days a week will be fine. There are plenty of solid programs that fit the bill. 5/3/1 being just one of them. The Boring But Big challenge might be worth considering, taking a straight 3 months to really push for some size while keeping the heavy lifting at the core of the training.

But, again, it all comes back to food. If you don’t deliver the calories, you’ll stay going in circles. Check this for some ideas:

[/quote]

Hi there, I want to do the Rippetoes advanced novice programme because I think I can still squeeze some linear gains from my lifting. My problem has been not eating enough, and therefore if i am not eating enough i am not going anywhere really. When I am not eating enough, I am not really growing.

Long term goals specifically? I want to get to over 200kg Deadlift (with a great squat too) and over 100kg Bench Press for reps. I don’t know how long this will take me but these are my goals. I want to become an aesthetic bodybuilder that can also move a lot of weight. This will mean I will have to move on to a more bodybuilding specific programme as an intermediate programme after this run on advanced novice Rippetoes.

Now I know, the problem is I am not eating enough because the scales have not moved. And if i was not eating enough, then I was not training properly because food is a part of overall training.

I want to do this variation of the Rippetoes Advanced Novice programme. However, I want to do conventional deadlifts still on the day 2’s for 1x5.

Intermediate Bodybuilder Variation
Week A

Day 1
Back Squat 3x5, 1x8
Bench press 3x5,1x8
Chin-ups 4x8-15

Day 2
Front squats 3x5, 1x8 OR Light Squat 2x5 (80% 5RM)
Seated Press 3x5, 1x8
SLDL 3x5, 1x8

Day 3
Squat 3x5, 1x8
Incline Bench press 3x5, 1x8
Row 3x5, 1x8

Week B

Day 1
Squat 3x5, 1x8
Seated Press 3x5, 1x8
Chin-ups 4x8-15

Day 2
Front squats 3x5, 1x8 OR Light Squat 2x5 (80% 5RM)
Incline Bench press 3x5, 1x8
SLDL 3x5, 1x8

Day 3
Squat 3x5, 1x8
Seated Press 3x5, 1x8
Row 3x5, 1x8

The backoff set of 8 is done with about 75% of the weight that was used for your 3x5 set.