Need a bit of help as to what I am doing, if it is alright, should I continue or should I try something different?
First off my stats - 28years old, 100kg BW. Maxes 235/180/270kg. Been training for powerlifting like for 2 years now.
I started of with which was 5x5 Madcow, or 5x5 stronglifts. Don’t remember the name for sure. All was good for the first year, I gained a lot to my maxes especially in benching and squats as I was doing both twice a week.
After a year of training for powerlifting my first meet I hit 225/175/252.5kg. Then I continued to do the 5x5 routine, but I started getting really tired and my strength went down and I got injured, teared a hamstring (slightly) and had a lot of elbow pain. Took a month or two off and started doing 5/3/1 as I figured the routine wouldn’t be so taxing as it felt it was less volume and less lifting in general. After 6months of 5/3/1 I never felt fatigued and I kinda felt I wasn’t doing all I could, had a lot of left in my tank, went into a meet and hit my current maxes which is 1 year later after my first meet. So kinda 10/5/17.5kg increase in a year which I kinda feel is a very little progress.
Currently switched into something I came up myself - 3day routine (currently into the strength phase):
Deadlifts 4x4 85%/87.5%/90%
Deficit/Paused deads/Box deads 3x6 - rotating these exercises every month
Upper back 4x20
Lower back 4x20
Incline/Close grip off of board/Paused 3x6 - rotating these exercises every month
Dumbbell press 3x20
Shoulder raises 5x20
Front/Paused/SSB - rotating these exercises every month
Leg curls 4x20
Leg extensions 4x20
I do this for 3 weeks, the 4th week is deload where I do speed work and remove the 2nd exercise, after the 4 weeks I raise my training max by 5kg bench and 10kg squat/deads. And repeat by changing the 2nd exercise.
Currently I am in my 3rd month of this. And sometimes I feel really fatigued and the squat feels off because I kinda feel that squatting only once for me isn’t really that great same with benching.
I was thinking about going back to 5x5 as it felt really good with squatting and benching twice a week. But sorta lacks variety. And has a lot of volume.
I can only train 3 days per week because of my work and family. And can’t stay in the gym longer than 2,5h. But I don’t miss out on any workout. So I was thinking about running Sheiko, but it has a lot of sets and I’ve read it usually takes 3h per session. If I would rush it I think I would be too tired on the next day/trianing day and won’t recover as quickly as I would need. Other programs need like 4-5 days per week.
Please help me! Any input is really welcomed. As to what routine should I do or should I stick to what I am currently doing.