Been training for 2 years now, 89kg bodyweight and eating 4000kcal a day. Got a 125kg bench, 190kg squat, 215kg deadlift. However, my squat and dead have been the same for about 3 months.
Recently, I gained a little on my bench after changing to a 5-3-1 program but I haven’t tested my 1rm for a while. My squat and deadlift training currently consists of…
5-3-1 squat and deadlift
3x5 squat and deadlift
5x3 squat and deadlift
The sets are usually in the 75-95% range every workout.
I’ve tried everything from different programs, to squatting 5 days a week and deadlifting 3 days a week. I’m really getting desperate, since I’m competing in May. What do I do?