Hey all, to keep this short, last December I was squatting 315lbs for reps with a PR of 355lbs, deadlifting 380lbs for reps(5x5) with a PR of 415lbs, and benching 175 for reps(5x5) with PR of 225lb, OHP 140lbs (5x5) for reps with PR of 175lb.
Fast forward to today: I can BARELY squat 300lbs for 3 reps, it feels like a house on my back, 315lb deadlift feels awful, I can now bench 220lbs for reps(5x5) and OHP 155lbs for reps. The only difference between these two dates is that as of last month I started to train again in the martial arts. So my training days look like this:
MWSat martials arts
TThSat: Weight training
I believe the martial arts are stressing my lower body (lots of kicking, jumping, etc) and that is affecting my ability to do lower body weight training the day after, since my upper body lifts are increasing. I should also add that I am on week 4 of creatine supplementation.
So I think I may need a split routine. Please leave some suggestions for known splits. I’ve read some on this site, but they seem geared more toward mass gains. I’d like to continue to focus on strength gains with mass gains as a side effect.
For reference, my diet and work regime:
Meal 1: 4 egg whites, 1 whole egg cooked, 2 slices wheat bread w/ peanut butter and tea
2: muscle milk 25-28g protein shake
3: Pasta with veggies and half can black beans with baked chicken thigh and leg
4: ON PRO whey 60g protein shake
5: 3 oz Salmon fillet, plantains, potatoes, tea
6: Cassien 30g protein shake
Day 1: weighted pullups, squat, bench, curls
Day 2: weighted chinups, weighted dips, deadlift, over head press
Day 3: try for 1-3 rep PR on squat, deadlift, bench, OHP