Recompose

[Sontesn]

I hear you say things like the deadlift should continue to go up when loosing weight/bodyfat. Does that mean that you also build muscle during that time, or is it just leverage change that makes the increase possible?

Also is the squat the king because it makes you hungry?

[Robert Santana]

Depends on how big of a pussy you were with it. Leverage helps too though.

Squat uses the most muscles so naturally it will make you very hungry.

[Sontesn]

Height 189cm
Weight 114

Current pr’s
Squat 165kg x 5
Deadlift 200kg x 5
Bench 105kg x 5
Press 50 x 5
Chins 5 on a Good day

I have two kids under 3 years so training is not the best. Have not focused on the press at all. I want to, but time is limited.


I guess i was a big pussy with it when I «kind of» did my lp for the 5th time.

Last 3 months I got my deadlift from 170kg x 8 to 200kg x 5 using a rotating linear progression. I also gained 10kg during these three months. I was 104 kg when i started with 170kg x 8 and pulled 200kg x 5 at 114kg. I have not had this kind deadlift strenght run in probably 5 years, so that is very satisfying. But I feel i should not gain more weight hence my numbers are not great.

2-4 days after 4x5 or 5x5 squats I get so extremly hungry that i find it hard not to gain weight. But with lower volume/frequenzy i find that i detrain and progress halts quickly.

[Robert Santana]

I don't understand how you think this weight gain would not be productive given your height and the fact that your numbers are going up. Stop sandbagging the press though and maybe eat enough to be satisfied and drive progress. You may actually be pleased with the result.

[Maybach]

2-4 days after 4x5 or 5x5 squats I get so extremly hungry that i find it hard not to gain weight. But with lower volume/frequenzy i find that i detrain and progress halts quickly.

The hunger you experience from lifting weights is part of the process of adding muscle. It isn't a side effect. It's THE effect.

[Sontesn]

I don't understand how you think this weight gain would not be productive given your height and the fact that your numbers are going up. Stop sandbagging the press though and maybe eat enough to be satisfied and drive progress. You may actually be pleased with the result.

I think that the progress is decent, but I also think that if i want to add another 20-30 kg to my deadlift that I probably should not gain another 10kg.

Weight gain has slowed to about 0,25kg a week, but progress is not so fast as it was. I missed 202,5kg x 5 and only got 4. I tried 205kg next week and the same thing happened. I’m playing with the squat volume and it think I overdid it and that is the reason I missed. Maybe i should just run out 4s and then a top triple like I have seen the rotating linear progression layed out and then restart the progression, but I was obviously hoping for weeks of 5s for all eternity.

Anyway thanks for taking the time to respond.

[Robert Santana]

4s are just a missed set of 5. I think another 10 kg wouldn't be a bad idea. If it doesn't work, take it off.