Quote (ozzyarmy3 @ Jul 9 2022 08:46pm)
This is vague, there could be a lot of problems with your programming.
What lifts are you doing 5x5 on? Compounds?
Are you eating enough?
Are you consistent? Taking rest? Drinking water?
Are you using accessory movements to complement your major lifts?
Are you hitting an appropriate rep range for your accessories?
Try blocks.
Week 1-3 hypertrophy working up to 10rm on your lifts. 3-5 sets of accessories for 40-60 reps in total in each body group.
Week 4-9 same thing but work up to a 6rm on your lifts. 3-5 sets of accessories for 40-60 reps total in each body group.
Week 10-13 work descending strength block, so week 10 work with an RPE of 8-9
Week 14-17 repeat week 1-3 but add 5-10 lbs to your 10rm
Week 18-22 same thing as week 4-9 but add to your 6rm
Week 23-26 repeat 10-13 but ensure you’re hitting RPE goals
Week 23-26 peak, so work towards a 1rm set in week 26. The other weeks should be 90-98% of your estimated 1rm.
Pick accessories that complement your lifts.
That’s a 20 minute powerlifting program.
I started plugging some numbers in and am gonna start tomorrow
Would you say that is a good approach for a beginner ?
I'm fairly strong but I mostly do sandbag stuff and heavy club swinging
Jog and bike a decent amount ,
heavy club stuff I do also works legs quite a bit, and I do sandbag squats
Not really interested in spending much time on other lower body stuff. The extra strength or size I'd get after biking, running, doing lots of squats with moderate weight clubs and heavy sandbags , by adding in barbell squats and deadlifts plus accessories isn't worth it to me
My only goals now are getting a 315 floor press, 225 ohp, and 100lb weighted pull up