Background, been lifting for 2 years and 5 months, on and off.
Recently I cut a lot of fat off while having caloric deficit and using the wendler 5/3/1 programme (4 days a week with bodybuilding accessories).
For the past few weeks I have hit a stall on the squat. I could not do 107.5kg for more than 3 reps when I was meant to be doing 5 reps at least as the final working set.
For rest and recovery I don’t feel like missing my meals sometimes is helping me (its difficult to eat all the time when i am busy). I often feel tired with DOMs. My target calories currently are 2511 a day, and I weigh 159 pounds (with about 4 pounds of water weight gain recently).
Today I had the squat workout and badly pulled my back, also i was never going to hit the reps. I am really struggling on the programme as i have reset the weight on squats and yet keep stalling.
Should I change to a different programme like the texas method (3 days a week) and adjust my calories/commitment to eating?
Here are my stats currently and my picture.
Deadlift : 140kg
Bench Press: 85kg (db bench 35kg’s, 12 reps)
Not great, I know. I am very happy that I cut away a lot of fat, but strength and reps now aren’t good at all. Also now i am injured/stalled because of missing meals/lack of sleep.
I realise at this point I can’t afford to miss meals or have too little rest. Also, I am only on a 100 calorie surplus since I have started reverse dieting away from my cut. So that must also be a contributory factor in my lack of progress.
I will take a week out to rehab from this injury, hopefully it does not take longer than that. What would you recommend I do in terms of programme after i heal ?