Given that you’re doing heavy compounds and decent volume, there’s a chance 6 days a week is too much. Are you following your own program or is it something you found somewhere?
Following a program I made up using a PPL template. I try to ate break rep prs or weight prs every weak. Has been working every week on squats and deads, but bench isn’t doing so well.
It’s probably working on squats and deads because you’re new to doing them, so practicing them frequently helped your body learn to do them efficiently. It sounds like you were benching already, so gains there will be mostly due to muscle growth, which is slower and can be hampered by out-training your diet. Either way, 6 days a week is probably too much for most people that aren’t doing full-on bro splits or on gear.
Maybe look into 5/3/1 or one of the programs on T-Nation. I’ve been doing 5/3/1 for about 6 years now and am still enjoying it and making really good progress on it. If you get the original book or Beyond 5/3/1 there’s a hell of a lot of good info and programming templates in them. Kindle editions are usually less than $10 and you won’t have to deal with any shipping bullshit due to COVID.
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Ok I’m giving it a go starting next week. Deload for the rest of this week, then 5/3/1 come Monday. This should be awesome.
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Hell yeah dude, in for the log. Which template you doing?
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btw, my goals are to look aesthetic but to be relatively strong at the same time. I also love to workout, kinda stimulus addict, hence the ppl 6 days a week routine. Lol but way too many wise folks praising 5/3/1 not gonna dump it for at least a month
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Ok so deload pull workout today. I need to eat like 4000 calories today to be even anywhere close to a surplus…
Pull Workout
Warmup:
-Agile 8
-Band Stuff
-Stretching
Pull-ups
-BW x 5
-BW x 5
-BW x 5
Deadlifts (decided to learn sumo so i dont waste a week)
-135 x 1
-135 x 5
-135 x 5
-185 x 5
-185 x 5
-185 x 5
BB Curls
-45 x 10
-45 x 10
-45 x 10
bOOm
Did some BW stuff yesterday too.
Deload Day
Squat Day
Agile 8, 3 times a day
Warmup:
-Stretched shins, ankles, hams, glutes, quads, hip flexor, calves
-basically lower body stuff
Explosive Work:
-verticals x 10 (my vertical is traaaash, no technique)
-broad jumps x 10 (longest like 106in give or take)
-BW explosive squats
Squats
-45 x 10
-95 x 5
-135 x 5
-150 x 5
-150 x 5
-150 x 5
More stretching
bOOm
off to volleyball
245 x 5 (5x5 @ 150bw) in quarantine - YouTube set of 5 that i filmed from last squat day. my heels were leaving the ground=bad
5/3/1 starts tomorrow. Messed around with my friend today and only did one set of bench. 135 x 10. That’s a PR.
Weight this morning: 150.6
First day of 5/3/1
Week 1: Day 1
Warm up:
Agile 8
Dynamic:
Vertical Jumps 3 x 5
Strength:
Squat
-45 x 5
-45 x 10
-135 x 10
-205 x 5 (70%)
-235 x 3 (80%)
-265 x 3 (90%, screwed up going for a 3+ pr, will upload video)
Bench (SS with rotator cuff work and band pull apparts)
-45 x 10
-115 x 5
-130 x 5 (70%)
-130 x 5
-130 x 5
-130 x 5
-130 x 8 (went over cuz I was bored)
Pull-ups/ Chins
-40 total reps (I haven’t trained these regularly, last sets this workout were sets of one, gonna up this in the coming weeks)
Overhead Triceps Ext. (SS with RDLs)
-40 x 5 x 15-25
RDL (SS with triceps)
-135 x 10
-185 x 10
-185 x 8
bOOm
Thoughts: My head was in the clouds this whole workout. The only explanation I can find is that I’m not eating enough. My squats looked almost effortless on video, but in reality I was about to collapse. I am drinking plently of water, but I haven’t been gaining weight these past few weeks sooooooo. I need to get better at pullups too. I screwed up my squat pr by letting my hips shoot up to quickly, I almost died, would have had my brother not been there. Lolz.
Lol its 90 degress in my garage when I workout, all I have is a tiny week fan blowing at me. Might be why I’m lightheaded during the workouts.
3.5 cups rice and chicken thighs goin down rn. Gotta get chunky
Ok wow, first dedicated conditioning workout in a loooong time.
Warmup: Agile 8
10 rounds of (about 30 meters):
45lb plates (each hand) farmers carry there (i have plates that i can actually grip, not pinch)
Bear crawls back
Sprint to plates
Farmer’s carry plates back to start position
First 5 rounds were done with about 30-60 second breaks in between. I am not conditioned, and needed a break after round five. Gave myself 3 minutes to catch my breath. Back at it again with 30-60 second breaks in between rounds 6,7,8. Breaks were a little longer for last 2 rounds.
This workout killed me but felt really good. It was 90 degrees outside. Great grip challenge too, fingers were giving out near the end. Bear crawls are killer.
Took me about 35 minutes to do everything.
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3+ pr set fail (265 x 3 @ 150bw) - YouTube screwed up 3+ pr set
Hey man you look like you’re really fighting in that video. I know you may be used to banging off the rev limiter and pushing every set near failure, but 5/3/1 doesn’t work that way and it’ll burn you out fast if you fail reps. How did you find/set your training maxes?
Ye…I felt light headed even before starting the workout. I know the program says to scale down the TM, but I’m retarted and feel like I won’t be doing any quality work with much less effort if I use a lower TM. That would put my TM at 265.5 which I will easily smoke for 5 next chance I get. I can do 235 for 8+ reps (235 is .9 of 265).
I will go for one more session of each lift with these set TM, and if I’m gonna fail I will lower them. Something was very off on my first workout.
Any idea why something felt off? Seems like it happens somewhat often to you. Another hint is to ditch the foam soled shoes for anything you do standing up. Not sturdy enough to hold your weight plus 300 lbs. Chuck Taylors are great but if you can’t get hold of some go barefoot. It’ll feel weird at first but you’ll end up stronger
Ah yes, I just switched to different shoes that are flat and not foam-soled, they feel better. I’ll still try to get a hold of some better shoes ig. As for the session feeling off, I’m being 100% honest with how I felt. I felt lightheaded and tired, the same kind of feeling after a few intense plays in a football game (this in the beginning of my workout, not just after heavy squats). Lol I was also in a 1000+ caloric deficit and the intense heat in my garage wasn’t helping. 90 degrees. I hate making excuses but this is my explanation for yesterday’s workout. Nothing felt ez. For my conditiong session, however, I felt focus and dialed in, and though it made my lungs burn it was dope.
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