Need Advise

[abbasali9]

Hey Guys!

So I have been powerlifting for about 1.5-2 years and working out for approximately 3 years. I am currently 21 years old, 6 foot 2 and sitting at about 163-168lbs. TBH, although I love working out and would not stop, I am seeing little to no progress on my lifts the past couple years. On the other hand, people would I have trained with that were weaker than me are surpassing my lifts by many lbs.

My current numbers are

Squat - 225lbs = 1RM // 190 = 5RM

Deadlift - 320lbs = 1RM // 260 = 5RM

Bench - 180lbs = 1RM // 150 = 5RM



My numbers last year were @ about 159-164lbs BW

Squat - 225lbs = 1RM // 180 = 5RM

Deadlift - 340lbs = 1RM // 275 = 5RM

Bench - 190lbs = 1RM // 155 = 5RM


So as you can see I made little to no progress. Although I ate like ****, tons of pizza, I believe I programmed well. In the last 1.5-2 years I did 5/3/1, Cube Method, TSA intermediate, Candito, TSA, and now I'm doing my first week of 5/3/1 again.

It is very discouraging when you see little to no progress, If anyone has any advise or recommendations, please let me know!


Also, these are my approximate numbers from when I first started lifting about a bit over 3 years ago

Squat - 155lbs = 1RM
Deadlift - 265lbs = 1RM
Bench - 115lbs = 1RM

[fpstraining]

Hey man, I'm looking for people I can coach for free (in exchange for social media content) because I recently took my business to online and need more case studies

hit me up on Instagram if you're interested (also you can see my competitive lifters there): fps.training

[arian11]

I wouldn't say you programmed well if you've been on 6 different programs in 1.5-2 years. Really, you should've been on 1 or 2 programs during that time. Also, 163-168 lbs is very light for 6'2" and that is going to hold back your squat and bench. If you're back on 5/3/1 right now, then do a variation of that which has a good amount of accessory work for hypertrophy, do it for a year straight, and try to put on 0.5-1 lbs body weight per week during that time.

[Rags85]

I wouldn't say you programmed well if you've been on 6 different programs in 1.5-2 years. Really, you should've been on 1 or 2 programs during that time. Also, 163-168 lbs is very light for 6'2" and that is going to hold back your squat and bench. If you're back on 5/3/1 right now, then do a variation of that which has a good amount of accessory work for hypertrophy, do it for a year straight, and try to put on 0.5-1 lbs body weight per week during that time.

Agree with everything. Your programming sucks if you keep changing it. You'll never learn what works and doesn't work for you if you're constantly changing it.

And yeah, your body weight is holding you back. If you ONLY care about powerlifting you will be much more competitive if you put on some body mass.

[abbasali9]

I wouldn't say you programmed well if you've been on 6 different programs in 1.5-2 years. Really, you should've been on 1 or 2 programs during that time. Also, 163-168 lbs is very light for 6'2" and that is going to hold back your squat and bench. If you're back on 5/3/1 right now, then do a variation of that which has a good amount of accessory work for hypertrophy, do it for a year straight, and try to put on 0.5-1 lbs body weight per week during that time.

But the thing is all these programs are mostly like 9 weeks programs otehr than 5/3/1

So after I complete it, should I do them again but adding 5-10lbs to my pr numbers

[arian11]

But the thing is all these programs are mostly like 9 weeks programs otehr than 5/3/1

So after I complete it, should I do them again but adding 5-10lbs to my pr numbers

So, again, it's not programming well if you're a beginner and selecting programs that are only 9 weeks in length and don't tell you what to do after. You should be on a beginner program that tells you how to progress for 6, 9, 12 months. It's not the end of the world, we've all basically made the same stupid mistakes when we started. But you're asking how to be better, so what I said above is what you need to look into doing.