Hello, I’m a long time reader and lurker but I don’t post very often. Basically my stats are as follows:
I’m 17, 5’6’’ 64kg/140lbs
Bent Over Row: 70kg
Basically I’ve plateaud somewhat and have increasingly limited gym facilities. I can only squat once a week and have bene doing 5x5 (2 warm up sets 3 work sets) and that’s fine.
However, my deadlift is just stuck and DLing twice a week just seems to aggravate my plateau on DLing. I have also plateaud on benching.
My current routine is
Bench/Row superset 5x5
Curls/Back extension situps 3x10
Overhead Press/Pullup superset 5x5
Straight Legged Deadlift 4x12
Hanging Leg Raises 12,10,8,6
Rear delt flies 3x10
Bench/pullup superset sets of 5/10
Because I do BJJ, I don’t really want to gain any weight, which would push me into a higher weight division which I really don’t want to do at all. Therefore, I don’t eat that much. Does anyone have any tips therefore to improve strength without gaining too much weight or advice on my program?