Looking for new training program

[SirNipples]

I’m am looking for a new training program
I have a home gym , I have a power rack, a good flat bench , a shit adjustable bench, a barbell with about 230lbs of plates. Power block dumbbells that are 50’s . Hex dumbbells 10,15,20,25,30,35’s
Some resistance bands I guess that’s about it. I’ve been training now about 3 years.

Db flys 2x15@35
Db press low incline 2x15@35
Barbell bent rows
2x15@100lbs
Db single arm supported rows 2x15@35lbs
Db incline curls
2x10@25lbs
Db curls
2x10@25lbs
Wk 1 not counting warm up sets
Wk 2
Squats
2x11@155lbs
Barbell RDL
1x15@100lbs
Db Lateral raises
3x12@17.5lbs
Db Rear delts thumbs down 3@12@17.5
Db seated shoulder press
3x12@35lbs
Tricep pull-down rope
2x15@35lbs

Just trying to improve on what I have done any advice would be appreciated. Thank you in advance.

 

[Anonymous#1]

I would say concentrate on the compound exercises and dont worry about isolations for another 3 months. StrongLifts 5×5 Workout Program: The Definitive Guide | StrongLifts (add pullups) Push yourself and results will come. If your form is right you should be squatting 225 relatively quick. If your not logging your workouts, start doing it.

 

[SirNipples]

I’ve done my own variation of the strong lifts. About 4 months ago. I never even got to the point of squatting 225. I got to about 205 then I ended up being I. The same place I currently am, which is beat the fuck up
I’m not sure how but I keep over doing it. I recently decided to take a break. I did my d-load week . I was still struggling with some tennis elbow, plantar fasciitis, and generally hurting and exhausted. I took last week off and have just been doing Liss cardio. Just now starting to feel like I’m recovering. I’m going to take the rest of this week off and get back to it next Sunday. Going to limit amount of exercises I do for a while.

 

[Anonymous#1]

Ok this may sound crazy but since you workout at home have you ever considered squatting/working out everyday? Warm up and than do 2 working sets.(For all exercises) Once you get to 8 reps on any of the 2 sets add weight.

day 1
squats
bench
rows

day 2
squats
pull ups (You could get gymnastic rings)
dips(You could get gymnastic rings)

day 3
squats
overhead press
face pull (or any other rear delt exercise)

Repeat or rest. There will be days you will be sore, but after warming up you will be surprised that you will hit new prs.

 

[SirNipples]

I will consider that it’s actually not far off from what I was currently about to start running, besides being every day. Also might be joining a gym soon. Well I have an interview for a management position tomorrow ‍ I’m still concerned I sleep well , I eat well ( maybe not enough ) but some how my recovery just blows , maybe too hard on my body previously, or maybe I just need to build more muscle. I still feel pretty weak. Thank you for the advice. I like the idea . I do have gymnastics rings . I started with calisthenics and some ring work when I first started my journey a few years back.

 

[narta]

Eat more and sleep better. It makes a world of difference in recovery.

 

[SirNipples]

I get my 7-8 hours a night. I go to bed and wake at the same time, week day or weekend. I will probably raise my calories up to 3500 maybe 4000 once I start my upcoming first cycle. We will see how my body responds. Hoping my recovery will improve I do t even feel as though I push myself very hard.

 

[mindgame1516]

Your left shoulder delt is immensely bigger then your right delt