hi all,
I have been lifting for about 8 years, long story short, i bulked too fast then cut too fast, **** form, **** programes etc etc so I have remained the same overall really until about 2 years ago when I sorted out everything and started to make some sort of progress (gained about 7kg and lost about 3-4% BF in 2 years), I am now technically in the best shape I have ever been, highest amount of muscle to BF ratio I have ever been.
I was doing the vikings bare bones workout (a novice programme with aggressive progression) at a very slight deficeit (possibly even matainence) where I gained about 2kg (some how) and lost about 3-4% BF in about 1 year. I moved onto the feirce 5 intermediate routine about 4 months ago where my lifts have remained fairly stable, I have only really started eating in a decent surplus in the last month or 2 and weight has increased slightly and lifts are increasing slowly. I am now in a 300Kcal surplus after slowly increasing calories as my weight demanded
I moved over to the intermediate routine as my main lifts had stalled and I was starting to get niggling injuries, I think because of the quick progression on the vikings programme and possibly because i was in a deficeit/matainence.
My current lifts are as follows:
bw 77.2kg bf 13%
Bench 92.5kg (3x6 reps, RPE about 8-9)
OHP 57.5kg (3x5 RPE about 8-9)
Squat 90kg (3x6 RPE about 7) - coming off a knee injury, i was lifting 110kg before injury.
DL 85kg (3x5 RPE about 4) I am focussing on perfecting form so increasing each time by 5kg, was lifting about 140kg (RPE about 9) but form was a bit trash.
Rows (55kg 3x8 RPE about 10) again, struggled with correct form here.
MY PB lifts are as follows, all of these where when I was at my heaviest (88kg) but at about 20-25% BF (was not happy with how i looked) dirty bulk!
Bench 100kg 5 reps
Squat 120kg 3-5 reps
DL 150kg 5 reps (bad form)
OHP 60kg 9 reps
Rows (unsure)
Now I have got form down to a t on the main lifts so I will continue with the recommended progression as stated on the intermediate programme (increase by 1 rep a set then add 2.5kg for upper body and 5kg for lower) as I feel i am over the novice stage here (but please tell me if you think I am wrong)
My form has been trash for the isolation excersises until the last month or so when I realised it was ****e (no wonder I wasn't increasing in strengh!) I have now worked on this but as a result I have reduced lifting weight considerbly so I can learn perfect form.
Now my question is: for the isolation excersises should I increase weight quicker then recommended on the intemediate progrmme as I am kind of starting again? I was thining a 2.5kg increase (or a 2 rep increase if equipment does not allow less than 5kg increase) each time i successfully complete the recommended reps?
or should i go back to a novice programme entirely as i am now in a surplus.
|
-
05-14-2022, 03:05 AM #1
moved on to intermediate too fast?
-
05-14-2022, 05:52 AM #2
-
05-14-2022, 06:13 AM #3
-
05-14-2022, 06:34 AM #4
-
-
05-14-2022, 09:06 AM #5
-
05-14-2022, 12:11 PM #6
Bookmarks