UrogenitalSubsect
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Hey everyone, so I seem to have encountered a small problem with my training so far.
Here's my stats first thing first:
5'5", 19yrs old, natural, 150lbs. BP ~245-250, DL ~330, Front Squat ~245, back squat = ****ed (lower back pain, going to try and fix it by moving my way up from 135lbs focusing on form).
Here's my weights and caloric intake on a spreadsheet I've been using to calculate my TDE (just discovered this yesterday!)
I am currently running a modified version of Layne Norton's PHAT program:
Monday - Chest/Tri/Bi Hypertrophy
Bench 4x8-12
Decline Bench 3x8-12 (recently added, used to be incline DB)
Hammer Machine 3x12-15 (recently added, used to be flat db)
Incline Cable Fly 3x812 (usually end up doing flys because of equipment)
Barbell Curl 4x8-12 Superset SkullCrushers 4x8-12
Preacher curl 3x8-12 Superset Cable Tricept pushdowns 3x8-12
Incline DB Curl / some other form of curl, like to change it up 3x8-12 superset overhead tricep extension 3x8-12
Tuesday Leg hypertrophy
Front Squat 4x8-12
Romanian Deadlift 3x8-12
Lunge 3x8-12
Leg Press 3x12-15
Leg Extension 3x12-15
Leg Curl 3x12-15
Abs
Wednesday - Back and Shoulder Hypertrophy
Barbell Rows 4x8-12
Pull Ups 3x8-12
Seated Cable Row 3x8-12
Dumbbell row 2x12-15
Closegrip pulldown 2x12-15
Gonna add some rear delt work in here
Seated DB Shoulder press 3x8-12
Upright row 2x12-15
Lateral Raise 3x12-20
Cable Row 3x12-20
Friday - Upper Power
BB Row 5x3-5
Bench 5x3-5
Pullup 2x8-12
Cable row 2x8-12
Decline BP 3x6-10
Seated DB Shoulder Press 3x6-10
BB Curl 4x6-10
Skullcrushers 4x6-10
usually some more various arm exercises
Saturday - Lower Power
Squat 5x3-5
Sumo DL 3x3-5
Leg Press 3x6-10
Leg Extension 3x6-10
Leg Curl 3x6-10
abs
My lifts seemed to have stalled, and it seems like they're even decreasing slightly (can hit 185lbs for bench for only 4x6-8 instead of an easy 4x8-9 two weeks ago...)
I'm wondering what should be done about this? I've been debating doing a deload, but don't know how to go about it, and hate taking deloads. I also have been debating switching programs as I've been doing PHAT for a while, but don't know what I would switch to, as I do enjoy PHAT, just wish I could see the numbers move up....
Any advice on this?
Here's my stats first thing first:
5'5", 19yrs old, natural, 150lbs. BP ~245-250, DL ~330, Front Squat ~245, back squat = ****ed (lower back pain, going to try and fix it by moving my way up from 135lbs focusing on form).
Here's my weights and caloric intake on a spreadsheet I've been using to calculate my TDE (just discovered this yesterday!)
I am currently running a modified version of Layne Norton's PHAT program:
Monday - Chest/Tri/Bi Hypertrophy
Bench 4x8-12
Decline Bench 3x8-12 (recently added, used to be incline DB)
Hammer Machine 3x12-15 (recently added, used to be flat db)
Incline Cable Fly 3x812 (usually end up doing flys because of equipment)
Barbell Curl 4x8-12 Superset SkullCrushers 4x8-12
Preacher curl 3x8-12 Superset Cable Tricept pushdowns 3x8-12
Incline DB Curl / some other form of curl, like to change it up 3x8-12 superset overhead tricep extension 3x8-12
Tuesday Leg hypertrophy
Front Squat 4x8-12
Romanian Deadlift 3x8-12
Lunge 3x8-12
Leg Press 3x12-15
Leg Extension 3x12-15
Leg Curl 3x12-15
Abs
Wednesday - Back and Shoulder Hypertrophy
Barbell Rows 4x8-12
Pull Ups 3x8-12
Seated Cable Row 3x8-12
Dumbbell row 2x12-15
Closegrip pulldown 2x12-15
Gonna add some rear delt work in here
Seated DB Shoulder press 3x8-12
Upright row 2x12-15
Lateral Raise 3x12-20
Cable Row 3x12-20
Friday - Upper Power
BB Row 5x3-5
Bench 5x3-5
Pullup 2x8-12
Cable row 2x8-12
Decline BP 3x6-10
Seated DB Shoulder Press 3x6-10
BB Curl 4x6-10
Skullcrushers 4x6-10
usually some more various arm exercises
Saturday - Lower Power
Squat 5x3-5
Sumo DL 3x3-5
Leg Press 3x6-10
Leg Extension 3x6-10
Leg Curl 3x6-10
abs
My lifts seemed to have stalled, and it seems like they're even decreasing slightly (can hit 185lbs for bench for only 4x6-8 instead of an easy 4x8-9 two weeks ago...)
I'm wondering what should be done about this? I've been debating doing a deload, but don't know how to go about it, and hate taking deloads. I also have been debating switching programs as I've been doing PHAT for a while, but don't know what I would switch to, as I do enjoy PHAT, just wish I could see the numbers move up....
Any advice on this?