ok guys, so after discussing this with Eric I have decided to sum-up my progress so far.
My nutrition and sleep are great. nothing bad here
I've added around 5 kg's (around 11 lb's) in 2 months.
about my training:
the press is going on real good. I'm breaking records, and I feel like I have gas for more.
sumo deadlift is also good. I'm starting to get closer to my old poundages, and I hope I'm going to smash them.
chest supported rows going on good as well. I'm adding 1-1.5 kg each and OH BOY I have room for more. maybe I can even get to 60 kg, and that's a lot of weight for me and for my gym
about the pull ups - I have stalled 2-3 weeks ago, so I'm thinking about changing them to chin ups. you know, just for variety and to spice things.
supplemental exercises: didn't use any up to now. but I don't feel like my stagnation is because I don't use them, I think it's only because recovery didn't catch on.
NOW - the real important stuff: my squats and bench press:
after having some success with 5x5 across on volume day, friday stalled, then regressed, then on bench presses on monday I couldn't do 5x5 across with the new weight. my guess is that I'm a but too fatigued, and it hides my new fitness so I can't display it. I think this is what I'm going to do:
step A: lower mondays to 3 sets of 5 reps in the box squat and bench press.
step B: increase the weights on monday with this new scheme each week until I stall.
step C: when I get stall, add another set of 5. It should allow my move the poundages up next week (I'm talking about volume day only, in these 'steps' I'm writing).
step D: when I get stall again, maybe add another set of 5, or change to 8 sets of 3 reps.
That's about it guys... tell me what you have in mind.
Hybrid Mode