I'm stuck I need help

[Ridethelightningbarefoot]

I am 33 230lbs at about 18% bw I've been working out consistently for over a year but I have been lifting on and off since highschool. I eat currently about 4000 calories. Roughly 200p, 130f, 500c. I train one compound lift a day 5 days a week. One week 3x8, next 5x5, next 3x3. About a 1100lbs total and has been for a while. I'm currently running 400test c and 400 npp. So I've been stuck for a while. I can't imagine eating more calories and my sleep schedule isn't always good because I have a family and work a lot. I know something needs to change I'm trying to make that change be optimal. I'm open to everyone's experiences and advice.

 

[little]

I guess strength is your goal?

 

[Rival]

Stuck at a number? I find the best thing for me is a slight deload. I usually come back and break the plateau after working back up to it and find it’s more “mental”. If it’s a legit plateau, and I keep missing that # I’ll switch the reps around and usually nail it. I’ll also add in accessory lifts to help strengthen that specific lift I’m struggling with.

Are you stressed? That alone effects me greatly.

 

[Ridethelightningbarefoot]

I guess strength is your goal?

Yes

 

[Ridethelightningbarefoot]

Stuck at a number? I find the best thing for me is a slight deload. I usually come back and break the plateau after working back up to it and find it’s more “mental”. If it’s a legit plateau, and I keep missing that # I’ll switch the reps around and usually nail it. I’ll also add in accessory lifts to help strengthen that specific lift I’m struggling with.

Are you stressed? That alone effects me greatly.

Haha you could say that

 

[Rival]

Haha you could say that

stress alone fucks me. I can’t hit my #s when my mind is elsewhere and roaming. Try working within 80% and when you get your mind back in a healthy state attack those #s.

 

[Feppen]

If you are legitimately eating that much, sleep schedule etc is on point and you are 100% sure your gear is legitimate. Then I’d assume your training is the issue. Could be multiple things wether it’s too much volume, not enough volume, accessory work etc. If you’d like I wouldn’t mind helping you with programming to try to break through your plateaus.

 

[Eman]

I am 33 230lbs at about 18% bw I've been working out consistently for over a year but I have been lifting on and off since highschool. I eat currently about 4000 calories. Roughly 200p, 130f, 500c. I train one compound lift a day 5 days a week. One week 3x8, next 5x5, next 3x3. About a 1100lbs total and has been for a while. I'm currently running 400test c and 400 npp. So I've been stuck for a while. I can't imagine eating more calories and my sleep schedule isn't always good because I have a family and work a lot. I know something needs to change I'm trying to make that change be optimal. I'm open to everyone's experiences and advice.

What percentage of your max are you working at within those rep ranges you listed?

There is a few things to probably adjust here... I think it's good you're undulating reps and sets but you need to move intensity along with them. For instance, your 3x8 week might be 65-75% 1rm, 5x5 might be 75-80%, 3x3 might be 80-85%. I'm not sure if you were being vague with your training logic but there needs to be more organization on how much you're lifting each day.

Check out Wendler's 5/3/1 program... You're already doing something similar and the % I threw out are pretty close. The Juggernaut Method is great but it's structured much different from what you're doing and the training blocks are a lot longer than 531.. However, it will really give you an idea of how to periodize your training.

 

[YourLocalMeathead]

Seems to me like you're not doing enough volume. How many working sets are you doing per bodypart per week?

 

[Perrin Aybara]

It's almost certainly training related.

 

[Demondosage]

Train lighter for more reps, then revert back to training heavier. With only 1 year of consistent training you haven't built the same amount of muscle you could by training both fast twitch and slow twitch. I have found one can transcend into another when it comes to performance

 

[Worf]

What exactly are your sbd numbers and Please lay out your training in better detail. It’s probably training related

 

[Ridethelightningbarefoot]

What exactly are your sbd numbers and Please lay out your training in better detail. It’s probably training related

Monday- bench
Tues- row
Wed- squat
Thurs- off
Fri- ohp
Sat- DL
Sun off
Repeat
I do everything in the 60-80% range
One week 3x8
Next 5x5
Next 3x3 on each lift. No accessories or anything else. Three days out of the week I can't get to the gym so all I have is my barbell shit at home
Squat 415
Bench 345
DL 435

 

[Perrin Aybara]

Monday- bench
Tues- row
Wed- squat
Thurs- off
Fri- ohp
Sat- DL
Sun off
Repeat
I do everything in the 60-80% range
One week 3x8
Next 5x5
Next 3x3 on each lift. No accessories or anything else. Three days out of the week I can't get to the gym so all I have is my barbell shit at home

Frequency and overall volume is too low in my opinion.

 

[BigBaldBeardGuy]

Monday- bench
Tues- row
Wed- squat
Thurs- off
Fri- ohp
Sat- DL
Sun off
Repeat
I do everything in the 60-80% range
One week 3x8
Next 5x5
Next 3x3 on each lift. No accessories or anything else. Three days out of the week I can't get to the gym so all I have is my barbell shit at home
Squat 415
Bench 345
DL 435

Double up on the squat and bench. Those need to be done at least two days a week to make progress as a beginner or intermediate lifter.

 

[Joe Morgan]

take four days to a week off. you’re over trained imo

 

[Ridethelightningbarefoot]

take four days to a week off. you’re over trained imo

I do feel like maybe that could be it cause I will go through gain phases and just drop the fuck off and there isn't anything I can do. I forgot to add my job can be pretty physically demanding as well

 

[Worf]

Monday- bench
Tues- row
Wed- squat
Thurs- off
Fri- ohp
Sat- DL
Sun off
Repeat
I do everything in the 60-80% range
One week 3x8
Next 5x5
Next 3x3 on each lift. No accessories or anything else. Three days out of the week I can't get to the gym so all I have is my barbell shit at home
Squat 415
Bench 345
DL 435

I’d do the day of rows with the bench as an accessory, take Tuesday off. Frequency is fine but I’d make some adjustments. Also you need to have some sort of increase in weight/reps/ or volume to progress.The undulating reps schemes is good but the intensity increase/decrease needs to be commensurate. Also H-M-L (Heavy/medium/light) depends on exercise. So don’t hit 3x8 on everything for the week. You’re about at the point of requiring variants and accessories to make progress. Wouldn’t hurt to take some heavy doubles or singles once a month either.

Not sure what you’re doing exactly but here’s a simple idea template.

Week1

Monday: Bench/ Accessories

TNG Bench 3x8@65%

Barbell Bent Rows 3x10 RPE6

Abs; Leg raises 2x40

Tricep Extension 3x12 RPE7.5

TUE: Rest

WED:

Squats 5x5@75%

Thus: OFF

Friday: Bench Variant
OHP: 3x5 RPE 8
Cg Bench: 2x12

Saturday : Deadlift 3x3@85%
Dbell walking Lunges 40’ 3 trips

Week 2

Monday-
Bench: work up to 3Rm @88-92%
2 singles at 90-95%
Example:
Warmup
205x3,245x3,275x3,305x3
315x1
330x1

Chin ups
Bw 3x10

Wednesday-
Squats 4x4@80-85%
Abs (any exercise)3x20

Friday-
Wide Grip Bench 3x6 RPE 7
Shrugs 4x10 rpe8
Hammer Curls 3x10 RPE 7

Saturday-
Deadlift 3x5@75%
Snatch Grip RDLS 3x8 rpe8

Week 3

Monday-
Bench 5x5@72%
Dbell Rows 3x8 RPE 7.5
Floor Press 3x3 rpe8

Wednesday-
squats: work up to 2rm in 10% jumps
2x2 back down @80% of top set

Barbell Good Morning 3x5 rpe7

Friday-
Wide Grip Bench 3x4 rpe7.5
Bw dips 3x10
Abs 4x10

Saturday-
Deadlift 5rm , 10% jumps

Leg press 2x15 rpe6

Pendlay rows 3x6 rpe7.5

week 4

Monday-
Bench 5/3/1(pause the single) (75/85/92 Paused) %
Dbell shrugs 3x15
Skull Crushers 3x10

Wednesday
Squats 3x8@70%

Friday-
Standing OHP 3x3 85-90%
Paused Ez bar curls 3x8 Rpe7
Abs 3x10

Saturday-
Deadlift, Cluster Set
5 singles@90% 2 rounds

Back ext. 3x8

week 5

Monday-
Bench 3x10 68%
Seal Rows 4x8 rpe8
Band or Cable Tricep extension 3x25

Wed-
Squats 3x5@80-85%
Box Jumps-10 singles, 2 rounds
Leg extension 3x10 rpe7

Friday-
Wide Grip Bench
3x1 @85%

Dbell incline press 3x8 rpe7.5
abs 2x25

Saturday-
Deadlift 5x5@72.5%
Leg curls 3x10 rpe8

 

[Ridethelightningbarefoot]

I’d do the day of rows with the bench as an accessory, take Tuesday off. Frequency is fine but I’d make some adjustments. Also you need to have some sort of increase in weight/reps/ or volume to progress.The undulating reps schemes is good but the intensity increase/decrease needs to be commensurate. Also H-M-L (Heavy/medium/light) depends on exercise. So don’t hit 3x8 on everything for the week. You’re about at the point of requiring variants and accessories to make progress. Wouldn’t hurt to take some heavy doubles or singles once a month either.

Not sure what you’re doing exactly but here’s a simple idea template.

Week1

Monday: Bench/ Accessories

TNG Bench 3x8@65%

Barbell Bent Rows 3x10 RPE6

Abs; Leg raises 2x40

Tricep Extension 3x12 RPE7.5

TUE: Rest

WED:

Squats 5x5@75%

Thus: OFF

Friday: Bench Variant
OHP: 3x5 RPE 8
Cg Bench: 2x12

Saturday : Deadlift 3x3@85%
Dbell walking Lunges 40’ 3 trips

Week 2

Monday-
Bench: work up to 3Rm @88-92%
2 singles at 90-95%
Example:
Warmup
205x3,245x3,275x3,305x3
315x1
330x1

Chin ups
Bw 3x10

Wednesday-
Squats 4x4@80-85%
Abs (any exercise)3x20

Friday-
Wide Grip Bench 3x6 RPE 7
Shrugs 4x10 rpe8
Hammer Curls 3x10 RPE 7

Saturday-
Deadlift 3x5@75%
Snatch Grip RDLS 3x8 rpe8

Week 3

Monday-
Bench 5x5@72%
Dbell Rows 3x8 RPE 7.5
Floor Press 3x3 rpe8

Wednesday-
squats: work up to 2rm in 10% jumps
2x2 back down @80% of top set

Barbell Good Morning 3x5 rpe7

Friday-
Wide Grip Bench 3x4 rpe7.5
Bw dips 3x10
Abs 4x10

Saturday-
Deadlift 5rm , 10% jumps

Leg press 2x15 rpe6

Pendlay rows 3x6 rpe7.5

week 4

Monday-
Bench 5/3/1(pause the single) (75/85/92 Paused) %
Dbell shrugs 3x15
Skull Crushers 3x10

Wednesday
Squats 3x8@70%

Friday-
Standing OHP 3x3 85-90%
Paused Ez bar curls 3x8 Rpe7
Abs 3x10

Saturday-
Deadlift, Cluster Set
5 singles@90% 2 rounds

Back ext. 3x8

week 5

Monday-
Bench 3x10 68%
Seal Rows 4x8 rpe8
Band or Cable Tricep extension 3x25

Wed-
Squats 3x5@80-85%
Box Jumps-10 singles, 2 rounds
Leg extension 3x10 rpe7

Friday-
Wide Grip Bench
3x1 @85%

Dbell incline press 3x8 rpe7.5
abs 2x25

Saturday-
Deadlift 5x5@72.5%
Leg curls 3x10 rpe8

Thank you! I don't go to the gym very often so I'm limited in equipment but there is a lot here I can use!

 

[Oldschool]

I’d do the day of rows with the bench as an accessory, take Tuesday off. Frequency is fine but I’d make some adjustments. Also you need to have some sort of increase in weight/reps/ or volume to progress.The undulating reps schemes is good but the intensity increase/decrease needs to be commensurate. Also H-M-L (Heavy/medium/light) depends on exercise. So don’t hit 3x8 on everything for the week. You’re about at the point of requiring variants and accessories to make progress. Wouldn’t hurt to take some heavy doubles or singles once a month either.

Not sure what you’re doing exactly but here’s a simple idea template.

Week1

Monday: Bench/ Accessories

TNG Bench 3x8@65%

Barbell Bent Rows 3x10 RPE6

Abs; Leg raises 2x40

Tricep Extension 3x12 RPE7.5

TUE: Rest

WED:

Squats 5x5@75%

Thus: OFF

Friday: Bench Variant
OHP: 3x5 RPE 8
Cg Bench: 2x12

Saturday : Deadlift 3x3@85%
Dbell walking Lunges 40’ 3 trips

Week 2

Monday-
Bench: work up to 3Rm @88-92%
2 singles at 90-95%
Example:
Warmup
205x3,245x3,275x3,305x3
315x1
330x1

Chin ups
Bw 3x10

Wednesday-
Squats 4x4@80-85%
Abs (any exercise)3x20

Friday-
Wide Grip Bench 3x6 RPE 7
Shrugs 4x10 rpe8
Hammer Curls 3x10 RPE 7

Saturday-
Deadlift 3x5@75%
Snatch Grip RDLS 3x8 rpe8

Week 3

Monday-
Bench 5x5@72%
Dbell Rows 3x8 RPE 7.5
Floor Press 3x3 rpe8

Wednesday-
squats: work up to 2rm in 10% jumps
2x2 back down @80% of top set

Barbell Good Morning 3x5 rpe7

Friday-
Wide Grip Bench 3x4 rpe7.5
Bw dips 3x10
Abs 4x10

Saturday-
Deadlift 5rm , 10% jumps

Leg press 2x15 rpe6

Pendlay rows 3x6 rpe7.5

week 4

Monday-
Bench 5/3/1(pause the single) (75/85/92 Paused) %
Dbell shrugs 3x15
Skull Crushers 3x10

Wednesday
Squats 3x8@70%

Friday-
Standing OHP 3x3 85-90%
Paused Ez bar curls 3x8 Rpe7
Abs 3x10

Saturday-
Deadlift, Cluster Set
5 singles@90% 2 rounds

Back ext. 3x8

week 5

Monday-
Bench 3x10 68%
Seal Rows 4x8 rpe8
Band or Cable Tricep extension 3x25

Wed-
Squats 3x5@80-85%
Box Jumps-10 singles, 2 rounds
Leg extension 3x10 rpe7

Friday-
Wide Grip Bench
3x1 @85%

Dbell incline press 3x8 rpe7.5
abs 2x25

Saturday-
Deadlift 5x5@72.5%
Leg curls 3x10 rpe8

Nice worfout.