Time to mix things up?

[graal067]

Hi all just would like some advice on a new routine or if i should be sticking to what i am doing already. Currently weight train 3x/week and light cardio 1-2x/week. Lifts are increasing pretty steady i guess but are starting to slow.

Currently running a version of Madcow strong lifts for about 7 weeks now. Getting a bit bored of the same old routine, and looking to add some size on.

As of today: 

- BW 78kgs not 100% sure on body fat
- Squat 127 x 3 (last rep was shit, good depth but knees coming in)

- Bench 95 x 5 

- Incline DB bench 40 x 8

- Deadlift 130 x 5

- DB row 50 x 8

- Chin ups BW+17.5 x 8

 

Last week i split the routine up 

 

Workout A:

Squat (madcow)

incline Db bench

DB row

Chin ups

 

Workout B:

Squat (madcow)

Deadlift

Shoulders (high rep supersets to maintain shoulders)

Chins ups

 

Workout C:

Squat(madcow)

Bench

DB row

Chin ups

 

Strength has skyrocketed over the last 2 months but starting to find squats really hard. Perhaps not eating enough although I am increasing calorie intake every 2 weeks. Oh and natty if that means anything haha

 

Would appreciate any input

[Pseudonym]

Hey graal. First up, your gains (both strength and size) will slow down after a bit. That's just what happens, sadly.

 

That said, changing your program now could help. You say you've been increasing the calories every 2 weeks... What has your weight been doing?

[FUBU]

Hi all just would like some advice on a new routine or if i should be sticking to what i am doing already. Currently weight train 3x/week and light cardio 1-2x/week. Lifts are increasing pretty steady i guess but are starting to slow.

Currently running a version of Madcow strong lifts for about 7 weeks now. Getting a bit bored of the same old routine, and looking to add some size on.

As of today: 

- BW 78kgs not 100% sure on body fat

- Squat 127 x 3 (last rep was shit, good depth but knees coming in)

- Bench 95 x 5 

- Incline DB bench 40 x 8

- Deadlift 130 x 5

- DB row 50 x 8

- Chin ups BW+17.5 x 8

 

Last week i split the routine up 

 

Workout A:

Squat (madcow)

incline Db bench

DB row

Chin ups

 

Workout B:

Squat (madcow)

Deadlift

Shoulders (high rep supersets to maintain shoulders)

Chins ups

 

Workout C:

Squat(madcow)

Bench

DB row

Chin ups

 

Strength has skyrocketed over the last 2 months but starting to find squats really hard. Perhaps not eating enough although I am increasing calorie intake every 2 weeks. Oh and natty if that means anything haha

 

Would appreciate any input

I think your workout routine is good and looks nailed positively to a tee. Your squats and deadlifts are the recipe for packing on size. I reckon the heavy weight you are lifting is awesome for how much you weigh.

 

Awesome job man, keep it up, and kia kaha.

[ngapuhi strong]

dont be to quick to throw out a workout that is working, wholesale changes can make it hard to know what was working and what isnt, i prefere to make small changes at a time, not sure if this works for power lifting

[graal067]

Thanks everyone for the replies;

Hey graal. First up, your gains (both strength and size) will slow down after a bit. That's just what happens, sadly.

 

That said, changing your program now could help. You say you've been increasing the calories every 2 weeks... What has your weight been doing?

 My weight has been pretty steady at 78kgs (fasted weighing). My diet has been pretty stable for the past 4 weeks and began increasing last week. I don't have access to scales for fasted weighing regularly, but i will every few weeks so will be able to see if I've gone up or down soon

 

I think your workout routine is good and looks nailed positively to a tee. Your squats and deadlifts are the recipe for packing on size. I reckon the heavy weight you are lifting are awesome for how much you weigh.

 

Awesome job man, keep it up, and kia kaha.

Cheers mate that means a lot. I think i will stick it out for a few more weeks and perhaps drop my squat down a bit and reset to see how that goes before changing the program. 

Was thinking smolov jr next up to really put a focus on those squats