Program thoughts?

[cfreetenor]

You might not mean to sound like you are asking for advice and disregarding it but that is EXACTLY what you are doing. The programming is way too much and way too ambitious. You could eliminate Wednesday and Thursday and just to MT for the 1.5 hours with stretching and foam rolling and you would have way more progress guaranteed.

It's like you want to get bigger, smaller, faster, stronger, taller, shorter, smarter and do it all in one program.

I promise- and I speak from extensive injury experience from doing this exact same thing of trying to create the ultimate program that does everything on every day so I don't even miss my eyebrow muscles- this is going to end badly. Torn pec, torn rotator cuff, torn tendon in the knee... your body will betray you. Gear might help for a bit but your muscle will pass your tendon strength and you would just get hurt quicker so it doesn't matter what you run.

My issues started with pretty bad neck pain that originated in my traps. Migraines, chiropractors, etc.... you start to compensate and you get fucked up. You barely have a base. Rest, food and sleep are essential. Even without the muy thai I would still recommend turning those days into light duty days. With it? No prayer.

Don't bother trying to convince me how you have tried this and that and this is perfect. You are in pain, piling two programs worth of work together and you want a meathead to tell you to add more cleans. Slow your roll. Or..... have a lot more time free on meso when you could have been in the gym if you listened.

What is a program I should be running then? Should I trade out some upper body work for more lower body work? I can’t do SS anymore, my squat won’t progress linear past like 275x5x3. Should I do TM?

Too much compound work, you'll never recover with max weights used that often, and the majority of guy ON GEAR wouldn't let alone being off it.

Also, gains are great but if you're not in the hormonal environment to utilize that extra food for growth you're going to get fat blowing up to 225 by spring. Just don't fool yourself and focus on the scale too much, I used to do this and I ended up with a fat 260 lbs I had to trim 40 lbs away from to look halfway decent

What do you mean by hormonal environment? Like I shouldn’t stuff my face if I’m not on gear? You’re probably right.

Right now they’re not maximal btw. Today was 190 across for the squat and 120 across on the OHP.

 

[brutus79]

What is a program I should be running then? Should I trade out some upper body work for more lower body work? I can’t do SS anymore, my squat won’t progress linear past like 275x5x3. Should I do TM?


What do you mean by hormonal environment? Like I shouldn’t stuff my face if I’m not on gear? You’re probably right.

Right now they’re not maximal btw. Today was 190 across for the squat and 120 across on the OHP.

My suggestion
Order of exercises intra day doesn't matter - however you think is best.

Monday
Same as you have

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
Ohp db 3 x 5

Wednesday

Foam roll
Back extensions bw
Oblique extensions 2(for each side)x12

Muay Thai class for 2 hours

Thursday

Squat 3 x 5
Bench 3x5
Ohp bb 3 x 5
Foam roll

Friday

Supine pendlay rows 3x5
Prone seated cable rows 3x10
DB lateral raises 3x10
Rear delt flies 2x12
Pyramid biceps curls (20,15,12,10,8,10,12..)

Saturday and sunday rest.

 

[cfreetenor]

I might just finish out the week as written since I already did my workout today, I noticed the inclusion of DB presses. Do you do them seated or standing? I think I get why you did that, guess I have to learn how to use dumbells.

I’m on board with taking the compounds down to twice weekly and only BW extensions, I still feel them from earlier.

Is there any place for sprints? If I don’t program them I’m not going to do them.

Other than that it looks a lot more sensible than mine.

Thank you!!!

 

[brutus79]

I might just finish out the week as written since I already did my workout today, I noticed the inclusion of DB presses. Do you do them seated or standing? I think I get why you did that, guess I have to learn how to use dumbells.

I’m on board with taking the compounds down to twice weekly and only BW extensions, I still feel them from earlier.

Is there any place for sprints? If I don’t program them I’m not going to do them.

Other than that it looks a lot more sensible than mine.

Thank you!!!

Sprints on sunday maybe... unless you are still sore. I try and slightly adjust the workout if I am hitting a group twice in a week, that's why one day db press, one day bb
You could do the same thing with rows, bench press, etc.
I'm not trying to run your program... I'm just talking to myself 6 years ago, feel me? I got super into everything then and way overdid it. Now I hurt all the time.

 

[cfreetenor]

Sprints on sunday maybe... unless you are still sore. I try and slightly adjust the workout if I am hitting a group twice in a week, that's why one day db press, one day bb
You could do the same thing with rows, bench press, etc.
I'm not trying to run your program... I'm just talking to myself 6 years ago, feel me? I got super into everything then and way overdid it. Now I hurt all the time.

I was thinking Saturday. I’d rather lose a bit of time on my sprint than miss a rep squatting or deadlifting. My calves are small and sprints hit them really hard, I would still be feeling it the next day.

You know how it is. I am looking for the one thing I can do all the way. I tried volume. I tried eating. The only thing I can rely on and lean in to 100% of the time is discipline which isn’t as fun as any of the other ones.

 

[Eman]

I got super into everything then and way overdid it. Now I hurt all the time.

Sounds like you have an addictive personality... Have you ever done drugs?

 

[brutus79]

Sounds like you have an addictive personality... Have you ever done drugs?

Nah. Too scurrd

 

[Demondosage]

What is a program I should be running then? Should I trade out some upper body work for more lower body work? I can’t do SS anymore, my squat won’t progress linear past like 275x5x3. Should I do TM?


What do you mean by hormonal environment? Like I shouldn’t stuff my face if I’m not on gear? You’re probably right.

Right now they’re not maximal btw. Today was 190 across for the squat and 120 across on the OHP.

Exactly. I mean that normal genetic limitations for most people is usually a lean 190-200 lbs unless their very tall.

If you're an estimated 12-16% bf rt now then you'll be a stay puff marshmallow man at 220 lbs with no chemical assistance