Not Progressing, WTH!

[DirtyJohnson]

I'm not sure what's going on but I haven't made progress on my lifts for at least a year.

Some programs I have tried are westside, cube and 5/3/1.

westside made my squat and dead go down but bench go up but beat the shit out of my joints with all the max benching.

cube did nothing for me.

5/3/1 doesn't seem to do anything either. Been doing m-w-f, dead-bench-squat

I have done each for 6 mo to give them time to work to be fair. If I can get 10lbs on each I would be happy. My goals are 400 bench, 500 squat, 600 dead. I'm not looking to put weight on and would actually like to be a little leaner.

My current best lifts are 365 bench, 455 squat, 555 dead at about 200lbs. I am currently weighing 196 and even got up to 208 to try and get lifts up.

I was thinking of trying the BJ Whitehead template that Josh Bryant has in his book to change things up but can't find much info about it online. I’ve been reading that the more advanced you get the longer the program needs to be with deloads every 4 weeks or so yet there are some really strong people using 5/3/1.

What do you guys do when you hit a wall? Any recommendations?

[Adam2433]

How long did you run each program before changing? Did you start using the appropriate percentages for Cube and 5/3/1? How is your form?

[Uncxrt]

What does your nutrition and sleep look like? With all those programs, making sure you're doing everything you can to recover properly is vital.

[liftweights]

More foooooooooooooooooooooooooood

[DirtyJohnson]

How long did you run each program before changing? Did you start using the appropriate percentages for Cube and 5/3/1? How is your form?

I did each for about 6 months and I used the 5/3/1 spreadsheet so the numbers should be right.

here are some videos for form. I think there pretty good. The deadlift ones are older and I have since started to keep my shins more vertical when starting.

[YOUTUBE]fripzilIrmI[/YOUTUBE]

[YOUTUBE]Lx-3h0WVQHg[/YOUTUBE]

[YOUTUBE]xDFgqJKcMfA[/YOUTUBE]

[DirtyJohnson]

What does your nutrition and sleep look like? With all those programs, making sure you're doing everything you can to recover properly is vital.

sleep is about 6-7 hrs, nutrition can always be better.

More foooooooooooooooooooooooooood

I'm not trying to gain weight just strength. I would like to eventually compete in the 198's

[TLopez]

Maybe you just need some motivation. I'll be there on Wednesday with my dolphin shorts spotting you on bench. That'll get you going FO SHO!

[DirtyJohnson]

Maybe you just need some motivation. I'll be there on Wednesday with my dolphin shorts spotting you on bench. That'll get you going FO SHO!

LOL, that's one of my problems is that I do workout alone and have for a long time. I workout to early and have no friends serious enough to stay with it. Looking forward to having you there.

[DirtyJohnson]

Well I hit a 465 for squat today. Pretty sure it was to depth and I had a good spotter today so it made it easier to attempt.
Still trying to figure out what I want to do next.

[Uncxrt]

Well I hit a 465 for squat today. Pretty sure it was to depth and I had a good spotter today so it made it easier to attempt.
Still trying to figure out what I want to do next.

Have you ever thought about working with someone to do your programming and all that? The past 6 months or so I worked with Josh Bryant and its been great. Takes all the worrying about what to do and just lift. I got great feedback on form and learned a lot, while doing certain exercises I may have never done without someone else telling me to do em.

[DirtyJohnson]

Have you ever thought about working with someone to do your programming and all that? The past 6 months or so I worked with Josh Bryant and its been great. Takes all the worrying about what to do and just lift. I got great feedback on form and learned a lot, while doing certain exercises I may have never done without someone else telling me to do em.

yes I have and he is one I would consider just don't want to spend the money right now. that is why I mentioned his template from his book in the first post.

what kind of gains have you got and what are your current lifts?

if you don't mind can you pm me what it's costing you?

[Uncxrt]

Compete at 308

Meet before working with josh:
Squat - 589
Bench - 501
Deadlift - 711

Last meet 2 weeks ago:
Squat - 611 (fucked up 651, got back on heels but strength was there easily)
Bench - 512
Deadlift - 767 (just missed 799)

Also another thing to note is my right shoulder was really messed up and didn't even do any pressing about 5 weeks out from the meet leading up to it.

PM coming as well...

[DirtyJohnson]

wow nice numbers, I'm not even looking at getting to that level. if I can add a solid 50lbs to each lift I will be happy.

[Imprezivr6]

wow nice numbers, I'm not even looking at getting to that level. if I can add a solid 50lbs to each lift I will be happy.

FWIW I am his training partner and I went:

Comeptition end of April 2013(198lb):
540 squat
345 bench
584 Dead

Competition Nov 02 2013(198lb):
573(I had a hip flexor injury and didn't squat for 8-10 weeks during offseason/prep and still gained 30+lb)
374(IMO had 390-400)
622(easy....had 640-650 imo)

Added 100lb on my total in about 6months, and left a good deal on the table.

As Uncxrt said we did A LOT of things I would have never done previously. I would say a good deal of the movements I have never done, nor ever would have done on my own.

I see people waste money on worthless supplements month after month, or other stupid shit, and then cringe at the though of spending a couple hundred bucks for 3 months of programming, for example. I feel what I learned was pretty invaluable. It also pushed me MUCH harder than I have ever pushed myself in the past, and neither of us are new to lifting.

[DirtyJohnson]

FWIW I am his training partner and I went:

Comeptition end of April 2013(198lb):
540 squat
345 bench
584 Dead

Competition Nov 02 2013(198lb):
573(I had a hip flexor injury and didn't squat for 8-10 weeks during offseason/prep and still gained 30+lb)
374(IMO had 390-400)
622(easy....had 640-650 imo)

Added 100lb on my total in about 6months, and left a good deal on the table.

As Uncxrt said we did A LOT of things I would have never done previously. I would say a good deal of the movements I have never done, nor ever would have done on my own.

I see people waste money on worthless supplements month after month, or other stupid shit, and then cringe at the though of spending a couple hundred bucks for 3 months of programming, for example. I feel what I learned was pretty invaluable. It also pushed me MUCH harder than I have ever pushed myself in the past, and neither of us are new to lifting.

those are some damn good numbers too. I will try some of his principals for the next 3-6 mo then I will probably look into hiring. I'm really just trying to get to the numbers your hitting already.

I hear ya on the supplement stuff, I'm not of fan of supps and only use a peri-wo and shake everyday. Right now is not a good time to though as I'm in the middle of moving and other things.