Programming issue or calories?

[AdamAZ]

Hi Andy,

It looks like I've reached my novice limits (at my current weight) on all my lifts, but after switching to HLM, I'm not progressing.

Numbers:
Age/Ht/Wt: 27, 5'7, 175
Squat: 270x5x3
DL: 300x5x1
Press: 150x3x3
Bench: 210x3x3
PC: 150x3x5

When I switched to HLM, I deloaded a little. Maybe 10-15 pounds each lift. But each week I could tell the extra rest didn't seem to be helping. The lifts were just as grinding, form was just as not the best (due to the heaviness), and I could feel I was approaching the exact same plateaus as on the novice programming.

The deadlift is puzzling me in particular. I was recovering fine to use phase 2 novice all the way to 290. I only switched to phase 3 at that point because I felt the plateau coming and thought maybe I could cut it off. But it didn't help. 295 9 days later didn't feel any different than if it was 4 days later. Same with 300. 305 I finally missed reps.

After reading the boards, SS articles, BBT and PP3, I'm not sure what the issue is. Am I just really fatigued? Have I hit a strength limit without increasing calories (~4000 a day)?

3 Questions Answers: Squat & DL have been 5 lb jumps, presses were microloaded jumps; at least 5 minutes rest between sets, usually at least 7; exact same calories and sleep as during novice program

Thanks Andy, much appreciated.

[Andy Baker (KSC)]

Is it possible that you aren't doing enough work to stimulate progress? You may not be overtrained, you may be undertrained if you reduced load/frequency/volume too much for too long.

[AdamAZ]

I hadn't considered it since 1. My deadlift plateaued while sticking with 1x5 the whole time, and 2. My squat plateau is clearly 270/275 regardless if I was getting there doing novice heavy-light-heavy MWF, or doing heavy-80%-90% for HLM. I also tried heavy-70%-90% HLM.

Similarly my press is at a sticking point regardless if I'm pressing heavy every other day on the notice program, or once a week on intermediate.

Also I don't know if it's useful info or not, buy while on the intermediate program I have been experiencing slight DOMS after the heavy Monday. I never experienced DOMS on the novice program.

[Andy Baker (KSC)]

I think you need to be doing more work to get them moving. I'd start with a 4-day split and Press and Bench 2x/week and Squat/Pull 2x/week

[AdamAZ]

I can definitely try adding more volume for the squat and presses, but how do I add extra work with pulls? On HLM I already had been doing deadlift 1x5 and power cleans 5x3 each week. Would the extra work take the form of 1 or 2 back-off sets after the 1x5 pull? Doing 8x3 on power clean day? Or would I do power cleans on the third day of the week as well so I end up pulling all 3 days during the week?

Thanks Andy.

[Andy Baker (KSC)]

The 1x5 DL probably isn't sufficient pulling volume for you right now. And my guess is that the Power Cleans aren't heavy enough to be considered a stimulus for driving your Deadlift.

For your second day of pulling I'd be doing something heavier than cleans, my favorite being a Stiff Leg Deadlift. Start with about 3 sets of those in the 5-8 rep range. On top of that, try adding in 1-2 back off sets on the Deadlift.

[AdamAZ]

Thanks Andy, I'll play around with all of your suggestions in this thread and report back if there's still issues. Thanks again!