I was doing 5/3/1 as a relative novice, and had lifts around where you are. 5/3/1 is great for progression for experienced lifters, but I felt like I was leaving too much on the table in terms of “newbie gains”, so I talked to CT and got a diff program. Big compounds every day, 3x3 @ 3RM, then 3x6 @ -20%, with some assistance work
Bench went from 175x3 to 225x3, deadlift from 265x3 to 325x3, front squat from 145x3 to 195x3, etc all in ~ 2 months.
Wow, that’s been working really well for you. I was following that thread.
What has your diet looked like?[/quote]
Thanks, it’s been crazy progress. I had to move to a push+squat/pull+dead split since squatting and deads on the same day started to catch up to me, but its still the same principle. Will try to run this into the ground before starting the Indigo program.
Diet is pretty steady, but I try to vary it to keep it fresh. Small bit of carbs in the AM, then the majority centered around training time:
7a - 1/2 cup oats with cinnamon, 3g fish oil
9a - shake (6oz skim milk, 6-8oz water, 2 scoops protein)
12p - lunch varies, usually salad with chicken, steak+veggies, etc.
3p - piece of fruit and shake (10-12oz water, 1 big scoop of gainer: ~60g pro, 85g carb, 15g fat)
330-530p - training, BCAAs intraworkout.
Immediately after - 50g carbs + creatine
6p - shake (6oz water, 6oz milk, gainer. usually works out to ~150C/60P/25F)
730 - “baller-on-a-budget lo mein”: 2 cans tuna, frozen veggies, 1 pack ramen. 3g fish oil.
9p - nuts/trail mix, one last shake (6-10 oz water + 2 scoops protein, ZMA powder).
Sometimes I’ll wake up at 1-2am and grab a shake or bar if I’m hungry.
I know I need to work on getting more whole foods in, but I’m NOT a morning person, and given that I work across from my gym, I hit the iron right after work, so I have to bring and keep everything with me for the day. On days that I can work from home, or weekends, etc, I will sub in eggs for my 9am shake, and another whole food meal for my afternoon shake. Little to no booze or coffee, though I do go through a fair bit of sports drink/seltzer.
This has gotten me to visible abs/serratus and decent vascularity while increasing strength.