205lbs (24% BF roughly)
Priority: about 50/50 between strength/hypertrophy
85% Training Maxes:
I’ve been doing BBB for about 2.5 months(using between 55% - 65% for BBB sets). My deadlift has responded very well (305x5 to 310x10) but it’s done so at the expense of my other lifts.
I just can’t get recovered from Deadlift day. I have it set up where I would theoretically Deadlift on Tuesday and Squat on Friday, but I always end up having to push back my Squat day because my back is not recovered(leading to it taking me 1.5 weeks to get through 1 week’s worth of the program). I seem to recover from the other lifts ok, but haven’t made much progress with them.
I sleep 8hrs every night (9-10 on weekends) and the quality is good
My bodyweight has gone from 185 to 205 since October so I’m clearly eating enough (too much really)
My stress level is low
I don’t know what it is, I just can’t recover.
With this in mind, I’d like to see what everyone’s (and Jim’s) recommendation is for accomplishing the following.
Decreasing Deadlift volume
Increasing Press/Bench volume, or frequency, or intensity (press is stuck, bench gains are slow)
Increasing Squat intensity and lowering volume slightly
My tentative plan:
4 day split
5/3/1 Original with PR sets (all lifts)
10x5 @ FSL (Squat/Bench/Press)
5x5 @ FSL or SSL (Deadlift)
Supplemental and Conditioning as laid out in “At The Mouth BBS” in Forever book.
I’m curious to see if switching from BBB to BBS will get my press un-stuck, and get my bench/squat moving up a little quicker while sacrificing a little hypertrophy.
Alternatively, I could just keep doing what I’m doing (BBB) but drop the deadlift from 5x10 to 5x5, or do back raises instead of Deadlift for the accessory work and see if that allows me to recover sufficiently to get all 4 workouts done each week.
Looking forward to your responses.