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352

Modified Stronglifts (yes I know.......)

Currently 3-4 times a week, alternating between the following. What am I missing?

176 \ 5'11". Used to be a 225lb fatty.

All last sets are to failure with atleast the reps I had on the others. 10 mins cycle before squats. Warmup set before exercise, static stretches after workouts.

(A)

  • Squat 5x5

  • Wide Grip Bench 5x5

  • Barbell Rows 5x5

  • Dips (Currently DYEL assisted) 3x12

  • Cable Rows 3x12

  • Cable Tri Ext. 3x12

(B)

  • Squat 5x5

  • OHP 5x5

  • Deadlift 5x5

  • Preacher curls 3x12

  • Widegrip Pull ups (Currently DYEL assisted) 3x12

  • Lat pull downs 3x12

Plan right now is to do this until I hit 1/2/3/4. But thoughts? Not bulking at the moment until I start stalling, but maintaining my weight + creatine and PP and BCAA's obviouisly.

Lifts right now for 5 sets 5 reps are 66 / 121 / 110 / 182. (OHP/BENCH/SQUAT/DEADLIFT). Having real problems getting over DOMS in my legs but my 1RM on squats is atleast 145. 3 times a week squats may actually be killing my gains. This is all my progress after 5 weeks and haven't lifted in a few years.

Thinking of adding calf raises and ab crunches every workout. Also probably need to start doing shrugs soon for traps?

Modified Stronglifts (yes I know.......) Currently 3-4 times a week, alternating between the following. What am I missing? 176 \ 5'11". Used to be a 225lb fatty. ---------------------- All last sets are to failure with atleast the reps I had on the others. 10 mins cycle before squats. Warmup set before exercise, static stretches after workouts. **(A)** - Squat *5x5* - Wide Grip Bench *5x5* - Barbell Rows *5x5* - Dips (Currently DYEL assisted) *3x12* - Cable Rows *3x12* - Cable Tri Ext. *3x12* **(B)** - Squat *5x5* - OHP *5x5* - Deadlift *5x5* - Preacher curls *3x12* - Widegrip Pull ups (Currently DYEL assisted) *3x12* - Lat pull downs *3x12* ------------------- Plan right now is to do this until I hit 1/2/3/4. But thoughts? Not bulking at the moment until I start stalling, but maintaining my weight + creatine and PP and BCAA's obviouisly. Lifts right now for 5 sets 5 reps are 66 / 121 / 110 / 182. (OHP/BENCH/SQUAT/DEADLIFT). Having real problems getting over DOMS in my legs but my 1RM on squats is atleast 145. 3 times a week squats may actually be killing my gains. This is all my progress after 5 weeks and haven't lifted in a few years. Thinking of adding calf raises and ab crunches every workout. Also probably need to start doing shrugs soon for traps?

(post is archived)

[–] • 1 pt

Better late than never.

Are you trying to recomp? If not you should eat more to gain weight and muscle. Don't worry about gaining a little fat since it'll come off later. Eat to get strong, just don't pig out. BCAAs are a waste of money if you are eating enough protein so I'd spend the money on more powder or food. What program you are running really doesn't matter until you are intermediate/advanced, so keep doing what you are doing if you like it. If not just change to another beginner program, like GZCL. The only thing that is important as a beginner is** consistency and progressive overload**, which is hard to do if you aren't eating enough and hard af if you're not loving the gym. So stick with the program if you are enjoying it!

With that said: you are doing 11 sets(A) on your triceps, IMO that is overkill. As an intermediate/advanced you might need that amount of volume, but not yet so you dont have to do it. Try doing less and see if you get more progress(better/more recovery) Same with your upper back on day B, it gets hit with 11 sets. You might see more progress with less volume.

If you feel like you have enough time to do crunches, calves and traps I'd say go for it. Only stop it if it kills your drive and motivation. My traps and calves just grow from DL & kettlebells and I've always had big calves so I can't really say what to do. DLs do build big traps on some people though