T Nation

Advice on New Program


#1

(Sorry if this is in the wrong section, still new to the whole forum).
Some stats about me and my lifts:

  • Gender: Male
  • Weight: 148.2Lbs (BF% around 14)
  • Height: 5ft 9

For the lifts I’m assuming the bar is 45Lbs and not including it in the weight [also (ZxY) is Z - reps, Y - sets]:

  • Squat: 220Lbs (8x3)
  • Deadlift: 230Lbs (6x2)
  • Flat Bench: 90Lbs (7x3)
  • Military Press: 45Lbs (6x1)
  • Bent-Over Row: 121Lbs (8x3)

I’m having a stall on the press, row and bench right now, and not sure if I should just keep going with my routine or not. I enjoy the accessory and amount in the current program and the repetition of the core lifts (although deadlifting is a secondary movement here). Currently I’m doing a 3 day full body routine, and not sure if I would benefit more from a different split or from different volume.
Link to the first page of my excel log for it: https://www.dropbox.com/s/3xat8sk47cggmoj/Temp.xlsx?dl=0.

My main goals are to build up to around 155Lbs/160Lbs, and focus more on bodybuilding than powerlifting, although more recently I have been enjoying the compound movements.

Any advice would be helpful.


#2

Paul Carter’s Base Building might be a good point to start from; or Greyskull LP. Although, you’ll get progress from most training that isn’t awful if you make sure you’re eating properly.


#3

I’m getting around 3000 cals a day, 450g carbs, 140g protein, and the remainder (around 70g) fat. Might consider Greyskull LP, looks interesting, but need to get some time to sit down and read the book.


#4

You’re pretty bang on for diet. Maybe add a bit more protein but other than that it seems fine. Definitely read the book.