Need some help/advice with my programming - advanced novice

[joseb]

Alright so, I'm a 28yo M, 177csm, around 76.5kg right now. I squat high bar because of a shoulder surgery that limited my external rotation. Tried squatting with straps but the bar rolls, so yeah, high bar it is. I eat around 3kcal x day, pretty normal sleeping patterns (8h a day whenever I can). ~150g protein a day. I've read both SS and PP, latest editions. I would simply like for some more experienced advice - there are no SS coaches in Peru Please excuse my relatively mediocre english skills.

I'm asking for some advice because I feel I'm coming close to closing my linear progression, my progress has slowed a LOT and I've been missing weights for the last few weeks. Some friends have told me I should be looking to make the switch to TM pretty much right now (which means starting next week), but I wanted second opinions.

These are my training logs for the last ~10 weeks, including the last two weeks where I haven't trained properly . Pretty much any missed training is work related; some weeks I plan around the trips -hence the 2-training-a-week weeks (I have to make 1/2/3 day trips from time to time). Sorry for the poor formatting, this is simply straight from my Google Keep:

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Week 1

0509
Sq75 2x5
Bp 85 5-5-4
Row75 5x3

0709
Sq 105 3x5
Ohp 57.5 3x5
Dl 120 1x5
Cu+13.75 3x7

0909
Sq 75 2x5
Bp 85 5-5-4
Prow 77.5 3x3
Dips bw 18-18-16

Week 2

1209
Sq 107.5 3-4-3
Ohp 58.75 4-4-4
Dl 122.5 1x5
Cu+13.75 3x8

1409
Sq 77.5 2x5
Bp 85 5-4-4 (!!)
Prow 80 3x3
Dips bw 19-19-17

1609
Sq107.5 5-4-3
Ohp 58.75 3x3
Dl 125 1x5
Chins +15 777

Week 3

1909
Sq 80 2x5
Bp 87.5 3x3
Row 80 5x3
Dips 20-18-17

2109
107.5 1x5 + 96.25 2x5
Ohp 60 3x3
Dl 127.5 1x5
Chins +15 3x8

2309
Sq 80 2x5
Bp 88.75 3x3
Row 81.25 3x3
Dips 18-18-15

Week 4

2609
Sq 110 1x5 + 98.75 2x5
Ohp 61.25 3x3
Dl 130 1x5
Chins 16.25 3x6

2809
Sq 82.5 2x5
Bp 90 3x3
Row 81.25 3x3
Dips 20-17-15

0110
Sq 112.5 3 + 101.25 2x5 (wasn't focused, kinda ugly. enjoyed the backoffs)
Ohp 62.5 3 3 + 61.25 3 (!!!) (Didnt load the bar correctly last set)
Dl 132.5 1x5 (felt like i can keep going up for a while)
Chins +16.25 3x7 (felt heavy as fuck)

Week 5

0410
Sq 85 2x5 (meh. i dont enjoy these somehow)
Bp 90 3x3 (ok, kinda shaky though)
Row 82.5 3x3 (some extra lean back, but still decent)
Dips 19-18-18 (ugly)

0710
112.5 1x5 + 101.25 2x5 (so heavy. enjoyed the backoffs again)
Ohp 62.5 3x3 (hard)
Dl 135 1x5 (solid stuff. felt good)
Chins +16.25 7-7-5 (!!!) (two fewer reps than last time. gonna aim for 3x5 next time)

Week 6
1010
85 2x5 (dislike these light squats, they feel so off)
Bp 91.25 3x3 (solid - felt better than 90)
Row 83.25 3x3
Dips 3x20 (finally)

1310
115 4 + 103.75 2x5 (felt solid although I couldn't complete it, backoffs felt good af)
Ohp 63.75 3 3 2 (ouch)
DL 137.5 1x5 (felt kinda shaky tbh)
Chins +17.5 3x5 (felt light enough)

Week 7

1610
86.25 2x5 (still feeling awful)
Bench 92.5 ? ? 2 (got spotted by some random dude, kept touching the bar. I'm only sure I missed the last set)
Row 85 3x3 (little more lean back, still ok I think)
Dips +5 3x10 (not as light as I expected, but not particularly heavy)

1910
115 4+ 103.75 2x5 (felt horribly tired, squats were wobbly. Even tweaked my back doing the last backoff set. First time in a while I couldnt even add a rep to my squats)
Ohp 63.75 3x3 (pretty ugly, I feel like I'm gonna miss 65 for sure)
Deadlift 137.5 (my back felt weird so I went for the same weight as last session. went way worse than the last time)
Chins +17.5 3x6 (light)

Week 8 (I thought I'd go for a 10% deload on my squats)

2210
Squat 103.75 5 + 87.5 2x5. (10% deload, diminished backoffs to 85%, felt meh. back still tweaked, although no sharp pain when squatting)
Bench 90 3 3 2 (!!!) (Had no spotter and felt really tired so went for lighter weights, still missed last rep)
Row 82.5 3x3 (tweaked back so didnt feel like trying too hard. didnt feel too good)
Dips 16-16-12 (...) (went back to bodyweight, a lot less reps. felt tired)

2510
Squat 105 5 + 88.75 2x5 (felt tired still, no sharp pain in the lumbar are, more like a tight muscular sensation)
Ohp 62.5 3x3 (back felt weird so went for a lighter weight. felt ok)
DL 130 (taking it easy on the back. still felt like a PR to be honest)
Chins +17.5 3x6 (felt heavy)

Week 9 (This week)

[Haven't trained yet - feeling kinda low tbh, but my back is feeling OK now] I'm coming back to town tomorrow morning, feel like hitting the gym just so I don't get terribly rusty.


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Any thoughts would be very appreciated. I was aiming for a 10% deload on the squat, but I've been told to switch to TM already. Thanks in advance to anyone that might spend some of their precious time reading this.

[joseb]

Forgot to mention I'm probably not gonna be travelling for at least the next few months - I know how detrimental missed sessions are when doing TM. I expect to be able to train for at least the next 10-12 weeks without interruptions.

[Brian Goldstein]

Hi Jose. I don’t believe you need to go to intermediate programming yet. Several things: how much weight have you gained so far? At your height ( my height too) you are light and gaining weight will extend your LP.

Two: you’re all over the place with training weights and exercise selection.

It looks like your presses and squats started with too high a weight. Looking at your log (sets of 3), and seeing your notes about how things “feel” it sounds like you’re lifting too much weight with likely form issues.

My suggestions would be:
A- reset Press to 50 kg, go up 1 kg a time, reset bench and rows to 70kg, go up 2.5kg and then 1kg, reset your squat to 85kg, and reset your DL to 125, and go up 2.5 on both of these. For all, re read the relevant chapters in the book.

B - drop chins and dips for now. You’re in a rush.

C - just do
A squat 5 reps x 3 sets, Press 5 reps x 3 sets, DL 5x1 set

B squat 5 reps x 3 sets, Bench Press 5 reps x 3, rows 5 reps x 3 sets.

Three days a week.
Make sure you’re resting plenty between sets.