I have not been making any strength progress over the last 5 months.
Current stats (in pounds unless otherwise stated):
1RM Bench: 225
1RM Squat: 265
1RM Dead: 365
I’ve boiled my situation down into problems/solutions:
- Poor (read: no) record keeping/ This log
- Too advanced programming/ Simplify
- Imperfect form/ Simplify programming and video
- Below average diet/ consistently add meal around workout and after dinner, reduce carbs at dinner
Goal over 8 weeks: basically turn my 1RMs into 5RMs, by this very familiar program:
Workout A Workout B
3x5 Squat 3x5 Squat
3x5 Bench 3x5 Shoulder Press
1x5 Dead 5x3 Hang Clean
Workout C: 5 rotator cuff or core exercises, chosen by dartboard method, like:
For the Cuffz: Cable rows, chins, band pull-aparts, face-pulls, scap wall-slides etc.
For the Abz: bar rollouts, Pallof press variations, single leg squats, etc.
A or B rotating on Sunday, Tuesday, and Thursday. C on Friday. Each beginning with dynamic mobility warm-up drills. Foam rolling in the evening.
I plan to eat 5-6 meals a day, with the 6th being on training days, and 80% of the meals complying with Precision Nutrition.
I’m psyched for Sunday already.