Improving My Numbers

Currently I do these for my lifts, I’ve been in a rut and have tried a few thinga and have had some results but they always seem to fade after a few weeks.

I weight about 150 pounds and 5’8" ~14" arms haven’t done a leg measurement recently, if you need one I’ll get back you you.

Bench: 150-155x5 (varies by the week)
Deadlift: 190x5 (Will try to do more next time I deadlift
Squat: 175-180x5 (also can maybe do more if fresh)

I’ve been lifting for a few months (about 9) with pretty good gains but they could have been massively better.
My two mistakes where: I did lifts by impulse not planning when I started for a few months, recently my nubmers haven’t moved in 2 months.

I’m gonna start a 4 day upper/lower body split starting monday, and I’ll test it out. It will probably look like this


-Squat 3x5
-Deadlift 3x5
-Powercleans 3x5
-Calf raises 3x8
-leg curl 3x8
-Considering adding leg press but that might be too much on quads

-Flat wide grip Bench press
-military press
-wide grip chins
-bent over rows
-either standing or preacher curls haven’t been able to decide
-dips or skullcrushers help me pick?
-considering DB shrugs

I was tempted to try a body part split which showed me my extreme arrogence. It added like 10 pounds too all of my OLs but then all of my lifts where shrinking. I need to make up for my past mistakes and get myself back up to par

Here’s my .02 for whatever its worth…
I don’t think you are going to want to perform squats, deadlifts, and powercleans all on the same day. It will be impossible to give all three the intensity you need to perform your sets the way you need to…I wrote out a program that is somewhat similar and can definately be tweaked to suit your needs.

We use this program at school when we are pressed for time in the weight room…each day consists of a power lift and is augmented by 4 or 5 auxiliary lifts. In addition to these lifts, I would add in some ab work 2 to 3 times / week.

On the squats, cleans, etc…choose either 5 x 5, 8 x 3, 10 x 3…pick your poison and adjust weight accordingly. Typically for an 8 x 3, you would want 80% of your 1RM and add 2.5% every week.

Day 1:
A1 back squat 8 x 3, 5 x 5
A2 CPG pull-ups + weight 4 x 6
B1 single leg squat + weight 4 x 6
2 arm db row 4 x 6
biceps 3 x 8

Day 2:
hang clean 8 x 3, 5 x 5
A1 bench 4 x 6
A2 barbell rdl 4 x 6
B1 incline db flye 3 x 8
B2 manual leg curl 3 x 8
Triceps 3 x 8

Day 3:
A1 front squat 8 x 3, 5 x 5
A2 reverse grip lat piulldown 4 x 6
B1 db lunge 4 x 6
B2 bent over barbell row 4 x 6
biceps 3 x 8

Day 4:
Dead lift 8 x 3, 5 x 5
A1 cose grip bench 4 x 6
A2 glute ham + weight 4 x 8
B1 db rear delt raise 4 x 8
B2 single leg back extension 4 x 8
dips + weight 4 x to failure

I’ve been ok deadlifting and Squatting on the same days. It’s just a matter of powercleaning. I used to use it as a workout finisher and just throw around some loight to medium weight on it for a few sets before I left. I might consider this again.