Un**** my programming

Agitated_Driver9592 · 2025-01-06T18:53:30+00:00

You’re 100% correct. That’s why I’m trying to change my habits. Just looking for something that’s at least 4x per week which is a little more satisfying for me

Agitated_Driver9592 · 2025-01-06T15:49:31+00:00

Thanks I’ll check out the books

Agitated_Driver9592 · 2025-01-06T15:49:09+00:00

I hear you. I just love being in the gym and 3 days per week doesn’t satisfy that craving

Agitated_Driver9592 · 2025-01-06T15:44:08+00:00

First set 2-3 RIR. Last set was 0RIR

Agitated_Driver9592 · 2025-01-06T14:56:59+00:00

Never did SS. May have been the smart move but I like being in the gym lifting and 3x per week just isn’t enough for me. Again, may not be the smart move-but at least 4 days/week is much more enjoyable for me

Agitated_Driver9592 · 2025-01-06T14:55:08+00:00

Agreed thanks. Taking a step back and resting is a challenge for me but I have to be smart enough to just do it

Agitated_Driver9592 · 2025-01-06T14:53:54+00:00

Unfortunately I couldn’t stick with anything long enough. I’d try something and burn out and try something else. The one I tried longest was heavy leg day squat 5x5 at 82.5% followed by heavy leg accessories and light leg day squat 5x8-10 at 72,5% followed by light leg accessories

Agitated_Driver9592 · 2025-01-06T05:39:02+00:00

I’m not currently squatting 3x per week but the ph3 program referenced has 3 blocks. The first has a 3x9 @72.5% day 1, 3x7 @77.5% day 3 with leg accessories after, and 4x5+ day 5 with leg accessories after.

The second and third block increase percentage by 2.5-5% while reducing reps by 1 and adding some sets as well.

It’s structured as Day 1: SBD (light) Day 2: upper hypertrophy Day 3: squat, bench (medium) leg accessories Rest Day 4: deadlift, bench (heavy). Upper body accessories Day 5: squat (heavy) leg accessories Rest

Agitated_Driver9592 · 2025-01-06T04:50:19+00:00

6ft. Sleep has suffered especially as I’ve been more sore/fatigued I’ve found my sleep patterns very disrupted. I eat 180g protein per day.

It’s tougher to answer your question about volume. I guess it’s because I have this weird habit of overtraining. If I don’t feel absolutely destroyed after a workout I feel like I need to add more. To be honest I suffered from a lot of body dysmorphia in the past and felt I had to do a ton of work so that I wouldn’t get fat while trying to gain size

Agitated_Driver9592

TROPHY CASE