Originally Posted by
Intricate35
Nick,
As always I appreciate your comments. It's hard hearing it, but some progress is definitely better than no progress at all. To that point, this is my plan, and if you'd be so kind, I'd love your notes one a couple of points.
Andy Baker Standard HLM. I'll be starting at 75% (on Squat 255 lb. and Deads 315 lb.) of my current LP working weights per your suggestion. Here is my first week, and plan breakdown:
Day 1 (Heavy):
Heavy Squat 5x5 185 lbs.
Medium Bench 3x5 175 lbs.
Medium (85% of Heavy) Deadlift 3x5 210 lbs.
Day 2 (Light):
Light (80% of Heavy) Squat 3x5 150 lbs.
Overhead Press 5x5 110 lbs.
Bent Over Rows 3x5 165 lbs.
Day 3 (Medium):
Medium (90% of Heavy) Squat 3x5 165 lbs.
Heavy Bench 5x5 175 lbs.
Heavy Deadlift 1x5 235 lbs.
Increase 5lbs. a week on Squats, 10lbs. a week on Deadlift, 5 lbs for BP/OP. I'll move OP to 2.5 increments soon. Titrate Heavy volume down if progress slows and medium volume up in balance.
My questions are thus:
1. Does this look solid?
2. Should I keep the increments the same even if my hip feels "healed" in a month? I'm very hopeful that this will become reality.
3. Should I continue to eat 4k (210 grams protein) calories a day? I am a hard gainer with a high metabolism. 4k gains me about 1lb. of BW a week. I am 202 today.
Thank you again for the consideration. You've given me hope of a way out of this!!!