I’m 16 and I’d put my lifting experience at Intermediate, I’m 195lbs and 6’3 and my 1RM are as follows:
Overhead Press: 185lbs
The reason I’m here is because I’ve been doing a 5/3/1 regimen 4 days a week (each day correlating to 1 workout alternating arms and legs) for a few months now but feel as though I’m not progressing as quickly as I should be. I started 5/3/1 8 months ago and my 1RM then were these:
Squat: 405lbs (This one is odd I know, I think I wasn’t doing as much as I should’ve been)
Overhead Press: 160lbs
For reference, I have had some periods between now and 8 months ago where my schedule was interrupted leading to some pretty big losses in strength so that may have a bit to do with this, but I’d like to know if you guys thing 5x5 or 531 would be better for continued growth at my age. I’m not sure what exactly is wrong with my deadlift as others have seen it and haven’t commented on it as having bad form, do I need to be training heavier sets with it like in 5x5?
My diet has also fluctuated a bit, I prefer to stay the weight I am now whilst increasing my muscle mass, I try to eat about 1.5-1.8g of protein per Kg and try to keep my fat intake a little lower just to help a bit with definition and I recently purchased Creatine that I will start taking as well.
For my supplemental workout for 531 I mainly do BBB and will do my main lift and then follow it with 50%1RM x 10, 60%1RM x 10, 70%1RM, 50%1RM and then 60%1RM. For deadlift I only do the first three BBB sets as 5 more sets of deadlift on top of the 3 main is too much for me and I feel I could injure myself.
So to put it all together, is 5/3/1 the workout I should be using to build strength at my age? Is my deadlift problems purely a hidden form mistake? Any help is appreciated and I’ll provide any more info needed. Thanks.