Bench press: I am following Greg Nuckol’s periodization plan where I deload 5-20% and do 5x8 until I plateu, then 6x5 and finally 7x4. My last weight I did for bench press (paused reps) was 127 so I will be doing 130 next time and should be able to do it. I plateud at 165 at 3x5 but I think I have gotten stronger already doing this new plan. I have yet to see though.
OHP: 3x5 until I fail and then I will follow the above plan where I will deload to 110 because I’ve already tried to do 8 reps at 117 and wasn’t able to do it.
Barbell row: I am planning to deload to 130 or 135 and follow the same 5x8, 6x5 and 7x3 plan while really making sure my form is spot on because it wasn’t when I was doing 5x5 for 170 where I ended up plateuing.
Conventional deadlift: 1x5 (I originally was doing SL 5x5 but as you see above, the 5xx5 plan wasn’t really cutting it and I had to adjust it) I will be doing 345 lb next.
Face pulls: 3x11 for 22.5 lbs.
Chin ups: still deciding the plan but most likely a peridoization plan.
I am doing the light cardio because I am doing it for my health. I do fast-paced walking because it is considered to be moderate/light intensity cardio and this is what is recommended to have good health. This is based on countless studies and I am taking a physical activity health class at college (University of Iowa) and this notion has been emphasized.
When I go over 2100 calories, I tend to gain more weight than needed. The calculators online are not accurate for my caloric needs.
From my understanding, if I choose to not bulk right now given that my body at % is a bit high, how am I supposed to gain muscle quickly? I will gain it slowly but perhaps now that I’m following a different workout program (different set/rep range) maybe that will change.
Again, I workout on Tuesday, Thursday and Saturday in terms of my strength training.
On my off days, I do cardio. I have seen improvements in my vo2max and overall cardiovascular endurance already.
So are you saying that if I am going to bulk (I’m not sure if I should or shouldn’t really because if I do it properly where I will consume 2100-2150 calories and not gain noticeable fat but more muscle), I should not subtract the 100 calories due to the calories burned from cardio? Hm…
I also do not look skinny fat by any means. I do have muscel mass. Most of the fat is centered around my chest and stomach + hip/waist area (“love handles”) and it doesn’t really look that bad when I am not bloated or anything.