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  1. #1
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    Exclamation Need advice on what program to do next...

    Hi everyone, so here's my situation: I'm 19 years old, weigh 83kg, 5ft 11 male who is looking to get stronger and want to compete in powerlifting some time down the line. I ran starting strength until I could no longer progress which left me at a 127.5kg x 5 squat, 107.5kg 3x5 bench and 160kg x5 deadlift. I then tested my 1rm and got 140kg sq, 120kg bp, 170kg dl. I then decided to run the texas method, I ran it for around 3 months and it took my squat to 137.5kg x5, bench to 117.5kg x 5 and deadlift 165kg x 5 and 72.5kg x 5 OHP. I then tested my 1rm again and got: 145kg sq, 130kg bench and 175kg deadlift.

    My deadlift wasn't really benefiting from the texas method and I know it sounds stupid but the squats were just getting grindy and ugly, however my bench was progressing nicely. My last 5x5s were: 130kg sq, 110kg bench and 65kg OHP. I decided that I wanted to try something new so jumped on canditos 6 week program as it had good reviews, however I have just finished doing my first cycle and my squat has actually DECREASED! my bench has stayed the same and the deadlift has increased a little. On my final week I was due to hit 140kg squat for 1-4reps and I only got 1 then failed the 2nd! I was distraught, and now I'm really stuck with what I should do. Should I run canditos again with a lower weight? Should I jump back on TM? Or create my own program? I've been reading up on the internet of what to do and havent really got anywhere, so I really would appreciate any advice from some experienced lifters for what I should do. As my squat has always beena a struggle for me no matter how much I try. I also feel like I haven't gained any decent muscle mass for quite a long time, I have been eating at slightly above maintenance for a while now. I also realised when running canditos that 2x week squatting didnt feel like enough practice.

    Sorry for the long essay I just didnt want to miss anything out! Cheers in advance!

  2. #2
    Moderator EKnight's Avatar
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    Joe DeFranco's Westside for Skinny Bastards.
    Donít chase the 1%, there is no magic training routine or diet thatís going to provide any measurable results over the basic principles for getting huge and strong: Train heavy, eat and sleep more.

  3. #3
    Coming Up The Ranks
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    Does Joe have one for Fat Bastards

  4. #4
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    Quote Originally Posted by EKnight View Post
    Joe DeFranco's Westside for Skinny Bastards.
    Thanks for the comment, I just checked it and it looks quite good. But it only has one lower body day and I ideally want to be squatting at least 2x per week.

  5. #5
    Time To Rebound! LayzieBone085's Avatar
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    Quote Originally Posted by Adamg View Post
    Thanks for the comment, I just checked it and it looks quite good. But it only has one lower body day and I ideally want to be squatting at least 2x per week.


    Lyles generic upper lower routine
    Team ScoobyPrep

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    Quote Originally Posted by LayzieBone085 View Post
    Lyles generic upper lower routine
    Looks quite good but I'm also looking to get into powerlifting so need something a little more strength oriented. Thanks anyway

  7. #7
    Moderator EKnight's Avatar
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    Quote Originally Posted by Adamg View Post
    Thanks for the comment, I just checked it and it looks quite good. But it only has one lower body day and I ideally want to be squatting at least 2x per week.
    Not sure what you saw, but this is the routine. It has- like all Westside Barbell Routines- one dynamic effort lower and one max effort lower day: https://www.defrancostraining.com/we...astards-part3/
    Donít chase the 1%, there is no magic training routine or diet thatís going to provide any measurable results over the basic principles for getting huge and strong: Train heavy, eat and sleep more.

  8. #8
    Time To Rebound! LayzieBone085's Avatar
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    Quote Originally Posted by Adamg View Post
    Looks quite good but I'm also looking to get into powerlifting so need something a little more strength oriented. Thanks anyway
    Lyles Generic Bulking Program uses the basics and big 3. Easily incorporate them to your liking. Swap deadlifts as your main lower movement on one lower day and deadlifts the other. use each as an accessory as well

    Squats - leg workout 1
    deficit deadlifts -- accessory

    Regular Deadlifts -- leg workout 2
    front / hack squats -- accessory
    Team ScoobyPrep

 

 

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