Originally Posted by
dio
Hi,
First time poster, newcomer to weightlifting. I've started to run into plateaus in overhead press and squats, and was hoping for some advice on how to keep progressing. My bench is still progressing, although it's starting to slow down and as for deadlifts, my poor form was setting progress back way more than I would like to admit, however I have finally clocked onto it and they are progressing yet again. Granted I have not been doing the program to the letter but here's some context:
Started lifting in 12/04/21 when gyms in UK reopened, details as follows:
Age 22
Height 173cm / 5'8"
OHP 30kg / 66 lbs 3x5
Bench 50kg / 110lbs 3x5
Squats 45kg / 99lbs 3x5
Deadlifts 55kg / 121lbs 1x5
Body weight 62kg / 136 lbs
As of my last week's sessions
OHP 65kg / 143 lbs 3x5
Bench 97.5kg / 214lbs 3x5
Squats 145kg / 319lbs 3x5
Deadlifts 150kg / 330lbs 1x5
Body weight 80kg / 176lbs
Calorie intake is near 3000kcal per day, with a split of at least 200g protein, approximately 100g fat and 300g of carbs. It mainly consists of dairy, meat, fruit, potatoes and the occasional home made pizza/protein bread.
Sleep ranges between 7-9 hours per day. I've also replaced barbell row with chin-ups, which have gone from 3x5 bodyweight to 3x5 with 35kg / 77lbs strapped onto me. As another modification, I go every other day as opposed to mon/wed/fri. On top of weight training, I also train BJJ and Muay Thai once a week each, and light cardio in preparation to joining the army.
Should I incorporate a lighter squat day? Would increasing my calorie intake by another 1000-2000kcal allow me to keep progressing with NLP? What about adding heavy/light days for OHP? Any advice is greatly appreciated.
Thanks!