Quick background, in the past year and a half i went from 250 to 165. Once I realized I didnt have the mass to finish losing the love handles, I decided to gain some weight. Since I have always been “big” (even as a kid playing baseball and doing all the fun outside kid stuff) I am assuming fat and muscle might come easily.
I made my own programs when I was dieting and spend most of the time doing upper lower splits with a push pull setup. I really enjoyed it.
When I decided to put some mass on, I thought I would try ABBH. Two weeks into that and, to me, it seemed like a crazy waste as it had me training my calfs 2 times a week. I guess between what for me was a lousy program and starting to eat again I packed on some fat. I no longer really fit into my 31-32 inch shorts. Sucks.
I moved into Starting Strength and I have enjoyed it for almost a month now and I beat the log book every workout which is super cool since that hasnt happend since I made my month or two of gains when I first started lifting, but it didnt last due to my dieting down.
When I started SS I initially felt like I just wasnt doing enough, because before my workouts were much longer and I went to failure nearly every time. I walked into the house every day wobbly, having felt like I got hit by a bus. Not the case with SS. So I added dips and chins, just one set to failure at the end of the session. I did that for a week and still felt I wasn’t getting enough so I added pendlay rows and RDLs.
I am still making gains, but actually, I am getting tired of squatting 3 times a week. I feel like im not allowing myself to go balls to the wall so that I wont be too sore come the next session.
Right now my work set weights are:
press 105 my shoulders have always been a weak spot
power clean, 150
DL, 275 (missed 385 last night, couldnt lock out)
I havent tried to max out anything but my DL, since I am worried about pinning myself. I am probably weighing about 188 at the moment, a very soft 188 most likely.
Anyway, I was hoping someone had a good suggestion on a program to work off of that might be a 3 day split. I would like to go somewhere in the lines of a PL program where I could train my bench one day, squat one day, and DL one day. Is this something like a westside way of doing things? I dont have the money to invest in bands at the moment, and I think thats why I havent gone with the west side stuff. I was also thinking of going with chains on my squats, as I really suck out of the hole.
I hope this makes sense, as I am at work and have had to take many breaks while writing this. Thanks for everyones help.