I have been doing Strong Lifts since April. I did not make linear progress as stated by a program. I should have been able to squat 100kg by June but I cannot do that till now.
My stats (all 5x5):
72kg and 175cm height.
- Squat @85kg
- Deadlift @100kg
- Bench @60kg
- Row @55kg (stuck here forever)
- Overhead press(45kg) - the only lift closer to intermediate according to StrStd.
I gained weight consistently starting @65kg in April and currently at @72kg.
I eat around 2.7k calories, the target was 3k but since I was adding weight, I see no reason to up the intake.
Now, I have bad sleep for years. I am able to fall asleep alright but I always wake up every night and then stay in some kind of half-asleep state. I went to doctors but NHS sucks in UK and since I am young they did not bother to do anything about it except sleeping pills. I did not take them. Not expecting advice on this one since it is weird issue.
The issue of concern is lagging upper body. I understand why - Strong Lifts make T-rexes not V shaped human beings. The answer is obviously volume for upper body. Now, during summer I can attend gym frequently but next school year will be very hard hence realistically I cannot expect to be able to hit the gym for more than 4 days a week, if I try really hard, maybe 5 days. Also I will need my mental resources a lot and after legs day I tend to want to nap and have cloudy mind.
So, I found Candito's 6-week program, almost finished week 1. However, people online claim that their bench still lagged so they added volume. I find that upper body work is easy to recover from for me no matter how much I killed muscles in the gym that day.
Therefore, I request advice from you on this: a maximum of 5-day per week program which focuses on Strength and Hypertrophy. I examined my goals honestly and that is what I crave.
I know that I am beginner and have linear gains to squeeze out but as stated, linear progression just did not happen for me.