I’ve been training for a while and made some progress wich I think took me from a begginer level to intermediate, and also a plateau.
I’ve been doing Stronglifts and right now I weight 67kg and my 1RM are
Bench Press: 70kg
Deadlift: 110 kg
OH press: 60kg
What are my goals? I’m focusing on strengh because I was training BJJ and noticed that my main weakness was strength, and reading some article of Atomic Athlete called “How strong is strong enough” I set some goals that I’d love to achieve:
Bench Press: 87.5kg
OH press: 60kg
Squat: 117.5 kg
As you can see, I achieved my goal in OH press and I have a way to go in the others (should improve my bench 17.5 kg, deadlift 25kg and squat 22.5kg). My 1RM were tested last week, but my training was 5x5 Stronglifts and I’m finding out that it’s starting to be quite challenging. In squats I keep going, but in bench press and deadlift I’m plateauing (in OH press, as long as I am where I want to be, I’m limiting myself to do 2x5 once a week just to keep my numbers there).
I thing that my numbers have gone from a begginer level (I started from scratch) to an intermediate, and as long as I’m finding more and more difficult to keep on with this way, I wanted to ask you what is , in your opinion, the best program to follow in order to achieve my numbers in BP, Squats and Deadlift. Do you suggest to change to some 4x5, 3x5, or how would you focus it?
Now I’m not training my BJJ so I see this like a “strength pre season”, I’d like to meet my goals as soon as possible but being reasonable, and then focus my S&C not only in strength but also in power, endurance and other things.
What do you think?