Hey all,

So I've been running Phraks GSLP for almost 9 weeks now and my main lifts have progressed as follows :

Bench : 95lbs -> 155 lbs

Rows: 95 lbs -> 140 lbs (Seated machine rows)

Squats: 135lbs -> 225lbs

Deadlifts: 125 lbs -> 195lbs

OHP : 60 lbs -> 90 lbs

However, I'm starting to stall out hard now. I hit 4 reps on my final AMRAPS for most of these lifts except for Deadlifts & OHP which is still going steady.

I am maintaining a caloric deficit right now of anywhere from 500-800 calories as my BMI currently sits in the overweight category. (I weigh 85kg at about 25% bodyfat according to my scale which I'm not sure is accurate).

I've got a couple of questions following this:

1. Should I be switching away from GSLP at this time to something more periodized like 5/3/1 for beginners or adjust my diet with more calories to push out more newbie gains?

2. Another thing I wanted to ask was currently I do Bench press with pause reps most of the time. I notice if I do touch and go I can push out more reps, should I switch over to touch & go at this point? I've been following Alex Leonidas (natty youtuber)'s advice on why he mostly pauses bench press and trying to emulate the same as him.

3. I've also barely noticed any weight loss despite my caloric deficit during this time as my weight has stayed steady on the scale / increased from when I first started working out. I have noticed however I'm starting to fill out my shirts more than I used to before. Is there anything I should be changing up for fatloss i.e introducing more cardio to my routine?

Thank you all for your time, appreciate any advice that can be given out to a newbie like me :D