Hey everyone. I have a strange question that I’m sure isn’t that strange. I’ve been lifting for at least 5-7 years. I’ve been doing different programs throughout the years. The best numbers I ever received were when I was running starting strength LP. Since then I have had subpar numbers that I wish I could change. Currently I am running 5/3/1 and I have been climbing in weight but I notice I am getting to the end of that. I’m the first cycle I was hitting 10 reps or more on the pr sets. Now I’m pushing hard to get 5-7 reps. I have been playing with the idea of running another LP to get my numbers up but not sure if that’s worth it. I played with running 5/3/1 prep school. I’m not sure if I’m on the right track or not. Here’s my stats:
38 yo male 194 lbs
Squat-155
Bench-145
Deadlift-160
OHP-95
All a linear progression program does is rapidly build the skill of lifting weights so that you see big/fast jumps in numbers. Once you’ve maximized that skill, you need to make muscles BIGGER for you to be able to get stronger.
You’ve been training a long time, you’ve been on these forums a while, you’ve asked several questions about 5/3/1 in the past: you just need to actually implement all that stuff.
How is your aerobic conditioning? Have you been doing the same strength oriented work for a long time, you need to learn the value of periodization. Maybe you need a different stimulus in order to activate your muscle conditioning (your ability to gain strength)?
Something isn’t right here bro. That’s a lot of years to be working out for those numbers. I am not saying this to be mean. Do you have a partner? What is your diet like? How often do you work out?
I workout alone at home. I workout 3 times a week. My diet is lacking lately. Been trying to cut some weight but has been hard lately. I try to cut some fats and focus on protein. I’ve been starting to track my meals again as I let that slide and noticed that without tracking its not helping.
How consistent are you? I am not placing any of the other threads/ questions referenced, but I’m with @ForrestChump: it doesn’t seem possible you’ve been training hard, consistently 3x a week, and those are your maxes. That’s not an insult, and I’m not particularly strong myself, but I’m guessing there’s a simpler explanation here.
TBH I’d have you run LP until you are in the 1,000lb club. I like Phraks Greyskull LP the most for this as it gets you strong in every direction that matters.
I am in agreement with other folks here. Either consistency or effort is lacking… I assume you know which of these it is, so what do you need to do to address it?
I have been consistent as far as lifting. As far as programing no. So for instance, I did take like 8 months off trying crossfit. My lifts took a decent hit from that. I just finished my third cycle of Rhodes 5x5/3/1 where I have noticed that my lifts climbed. Prior to that I was running some Alexander Bromely programing. I don’t have any injuries or disabilities.
Roughly from last april this is where I started weight wise from the Bromely program:
Bench -7x105
deadlift-6x140
squat -7x85
ohp-5x70
In January I finished a Bromely program with these numbers:
Bench-12x95
Deadlift-11x125
Squat-8x120
OHP-7X75
Near the end of January I started the Rhodes 5x5/3/1 with these numbers:
Squat -8x120
Bench-9x120
Deadlift-10x130
OHP-9x70
I finished this last cycle with these numbers:
Squat-8x145
Bench-8x135
Deadlift-7x160
OHP-7x85
Generally speaking, you do not get good at lifting heavy things, without practicing lifting heavy things.
I would go with the LP I posted above as it will not leave you strength-deficient anywhere, and you should still be progressing 5lbs per lift, each time you train.
