Hello guys,
please advise me what should I have to do. I was following a 4-day split (upper-lower body)/ High-low intensity for the last year. I followed this program by instinct, I didn't now about SS. I saw a progress with my lifts and gained around 10 kg body weight. Then, 3 month ago I found about SS and start reading it. After reading it, I think I was ignorant with what I was doing all the time. At this moment, on the 4-day split program I hit a wall. My progress stall at almost all the lifts, and on my bench even regress, so I'm a little bit concerned.
I'm a 32 yrs/ 178 cm male/ 80 kg, and my numbers are:
Squat- 110 kg 5RM (I think I have to work really hard on my form)
Deadlift- 120 kg 5RM (is the lift that I feel the most comfortable, and I think I have more in the tank)
Bench- 85 kg 5RM
OHP- 55 kg 5RM
Sorry for using kg and not lbs.
My questions for you guys are:
1) If I start SS, how much should I reduce the weights?
2) for how long I'll follow the SS program? I told that at this time my progress stall, so I'm not a complete novice any more.
3) How much will affect my recovery If I go for a 20-25 min run in the days off?
4) should I gain more weight? I'm currently feeling good with my diet, I have gained almost 10 kg in the past 1,5 years.
I'm pretty sure that I have to
reread the book again.
Thanks in advance for your advice.
PS: greetings from Romania