Ok so get this
My old rep maxes, number of reps on the side
Squat 115 1
Bench Press 67.5 2
Deadlift 145 2
Press 52.5 1
Powerclean 70 1
After 9 weeks I am doing this
Powerclean 5x3x72.5 – just
I am getting in 3000kcals with 1g/lb protein. I do my workouts at about 0730 after waking at 0630,because it’s empty, 3 egg omelette approx 50g oats.
M - A + Mobility
T - Mobility + 2x40m circuits (HR ~70%)
W - B + Mobility
Th - Mobility
F - A + Mobility
S - Mobility
Su - 2x20m cycle + 40-60m scull
As you can see my squat is really the only thing that has lept out of the box. I don’t do chins or dips. I have been trying to mix up the weights in the warm up set varying how intense/not intense ie rest periods + weight.
My mobility takes about 20-30 minutes and is a sort of grasso complex/defranco/ballet mix.
I am going to deload in Week 10 because I am going away for a week, will probably do the Turbulence Training BW split.
Is it a case of just being patient and waiting to see what happens after the deload. Then reassessing.
Currently I have been thinking of maybe doing
-Getting Ready to Powerlift (using 5/3/1RM for ME) (http://www.elitefts.com/documents/getting_ready.htm)
Have not really read much about Sheiko cycles but with my numbers I do not think I am there yet. I would also like to attempt Smolov Squat some time.
I would kind of want to be lean around mid-April time as I have a dance show. So will probably switch to a high volume program and a deficit for a month.
It looks like you would benefit from eating more. How much weight have you gained?
Specifically, it looks as though you’re gaining predominantly neural gains from doing squats 3x/week. Which means you’re not gaining muscle, or the added weight more muscle moves.
You might want to change up routine anyway, but more food will probably help.
I just read this post, if you’ve gotten this addressed already, please forgive my presumption.