Hey, i had an account before that i pissed everyone off on, don’t remember the info though, feel like i should make that clear - hate me!
Ok enough with the nonsense, i’m not a beginner i’ll make that clear right now (unless i can suddenly do LP again i wouldn’t consider my self one). But, i’m weak as a beginner for the reason that i started lifting at around 120lbs. This is about 8 months ago, i did start a year ago if you want to count the first time i fucked around in the gym, but i was unable to lp, had shit equipment, no ability to squat, so i just count the day i started in my room with good equipment.
So, i started at 120lbs, around a 100lb bench max, 120lb squat max, and a 135lb deadlift max (my very first days were way worse, like half that^)
Currently i’m 163lbs, with a 165-170lb bench max, 240-255 squat max, and a 300lb deadlift.
I failed to progress effectively on bench at around 100lbs, quitting LP at 115 to run canditos.
Canditos is adding zero to my bench at this point. But, his 6 week bench program brought me from 150 to 165-170. it really worked well. I can do 150lbs 10x3 now
issue: you can’t run this program in succession with its self. it’s just too hard to recover from (my ribs hurt because of all the intensity)
So, after reading a few books about fatigue management, specificity of training, overload etc i have become aware of two important ways to increase strength
Hypertrophy: minimum intensity 60% high volume that never is sacrificed but maintained or increased
Strength: minimum intensity 75%
I feel like my best bet right now is just to try and build muscle, so that means doing something like Jason Blaha’s Off Season Linear Periodization Intermediate Strength Program #1.
Issue: bimonthly realizations will probably result in less than optimal strength gains
But, i’m curious about the hypertrophy gains even if the strength gains end up being pretty low like 10lbs.
There is zero way that i need bimonthly progression at a 165lb bench and good nutrition and sleep. (or maybe i misunderstand a 12week program, idk the gains you can make)
Does anyone have experience with this? Maybe i could concurrently (strict sense of the word, so volume and intensity +++) adjust intensities in a LP sort of fashion to make up for the issue i mentioned assuming i’m right? (in the blaha program)