Mid 20s 195#, 12-16% bf (very rarely outside this range) 200/265/~315/405 (straps) 1.5 years of continuous training I built a program with the goals of strength and size. I plan to eat enough to weigh 220# by spring, aiming for 250+ G protein ED. I will not be on cycle for this program. I ran a novice linear progression a year ago and then fucked around. There is a lot left I can get out of that kind of programming if I eat enough. All of the 3x5 lifts are modeled that way, with 5lbs to the squat every reoccurrence and 2.5lbs to the bench, 5-10 (weekly) lbs to deadlift, 2-5lbs to rows.. something like that. Once I hit the limits for those I’ll reprogram for a weekly progression. Probably within a month. Monday Squat 3x5 Bench 3x5 Deadlift 1x5 Tuesday Pyramid biceps curls (20,15,12,10,8,10,12..) Chins (30 total, at least 10 reps in a row) Weighted Dips 2x12 Seated cable rows 3x10 Wednesday Squat 3x5 OHP 3x5 Power cleans 5x3 Back extensions weighted 2-3x12 Oblique extensions 2(for each side)x12 Muay Thai class for 1.5 hours Thursday Biceps curl pyramid Cable upright rows 3x12 DB lateral raises 3x10 Rear delt flies 2x12 Friday Squats 3x5 Bench 3x5 Supine pendlay rows 3x5 Prone seated cable rows 3x10 Saturday Ab work Sprints Sunday off One question I also want to ask. I have some pain around my upper traps, it feels like I pulled something doing rack pulls a couple weeks ago. I’ve been getting a lot of headaches and it makes me need to use the pad when squatting. Anyone familiar with this and have a solution?