Hello,
I think I've exhausted SSLP for Squats.
I've been running SS since March.
My workouts look like this:
A: Squat, Bench, Deadlift
B: Squat, Press, Power Clean
Stats: Male; 24 yo; 176 cm (5' 9''); 72 kg (159 lbs)
Working weights:
Squat: 126 kg (278 lbs)
Deadlift: 120 kg (264 lbs)
Bench: 63 kg (139 lbs)
Press: 42 kg (92 lbs)
Power Clean: 58 kg (128 lbs)
I've stalled on the Squat, deloaded 10% and started again (done it twice). Now I'm at a point where I can add 2 kg (about 5 lbs) only for the first set and I have to take off 10% for the other two sets ("late beginner" suggestions found on Practical Programming).
I've been doing this for a week and it's very exhausting: I have hardly any juice for my other lifts. So I was thinking of switching to the Texas Method however:
- My lifts are very low
- I still haven't had to switch to deadlifting every other week (so I've never done Chins and Back ext.)
- I feel like I should have a bit more LP in me for the Bench and the Press
- Squatting takes forever and I'm afraid volume days will be very long
So I took the 4 days Texas Method template from Barbell Medicine and edited it as follows:
Monday (Pressing VD)
Bench: 3 x 5 (add 1 kg/2 lbs each time)
Press: 5 x 8
Chins: 3 sets to failure
Tuesday (Squat VD)
Squat: 5 x 5 (85% of ID weight)
Clean: 5 x 3 (try to add 1 kg/2 lbs each time)
Back ext. 3 x 10
Thursday (Pressing ID)
Bench 3 x 5 (add 1 kg/2 lbs each time)
Press 3 x 3 (add 1 kg/ 2 lbs each time)
Pendlay Row 3 x 5
Pushups (should I?)
Friday (Squat ID)
Squat 1 x 5
Deadlift 1 x 5
Ab work about 7' of ab variations (6 pack promise app by Athlean-X)
Cardio 25'
Is this a dumb idea? The intention is to keep a multi-week LP on the pressing movements for as long as possible while moving the Squat to a weekly progression.
Pushups are there because I can't do many of them and I hope they might improve my bench/press.
Press is 3 x 3 because I found it this way on the template and I think it might make sense, since I'll be benching too.
Ab work is there because my "core" is the first thing that fails when squatting.
Cardio is there because I get a bit winded when doing 4 flights of stairs to work.
I'd love to run something like The Bridge but I'm afraid I won't do any progress because everything will fill like a RPE 9.
One last thing: should I use the belt for volume days?