Really? Shoulder press lagging at end of second week? wtf?

[Docd187123]

I do deadlifts every other week

That shouldn't be affecting your recovery so much then. What's your exact template look like training wise?

 

[snipervirus]

That shouldn't be affecting your recovery so much then. What's your exact template look like training wise?

Workout a -

Squat 3x5
Bench 3x5 alternating with OHP every week
Pull-ups alternating every workout with chin-ups weighted 3x5-7 reps

Workout b -

Front squat 3x5 or light front squat
Press 3x5 alternating every week with bench
Deadlift 1x5 or pendlay rows 5x3

 

[Docd187123]

Workout a -

Squat 3x5
Bench 3x5 alternating with OHP every week
Pull-ups alternating every workout with chin-ups weighted 3x5-7 reps

Workout b -

Front squat 3x5 or light front squat
Press 3x5 alternating every week with bench
Deadlift 1x5 or pendlay rows 5x3

Ok so you modified Rip's program a bit which is fine. I see nothing that jumps out at me that says you are overtraining with this. The sprints would def hinder recovery and reduce your calorie surplus possibly making it a deficit. I still think your problem is your weight. Gaining weight makes this program much more sustainable. Maintaining weight it can be done but gets very hard quickly. If you're losing weight then all bets are off and you could stall in a week or 10 it just depends. Try adding 250cals more a day to what you eat now. Protein intake looks good so try adding carbs. If after a few weeks. With the reset of the press, you get stuck again up your calories a bit more. If you're worried about fat I'd suggest aiming for 2-4lbs increase in weight every month. This wouldn't be ideal but better than nothing.

 

[snipervirus]

Ok so you modified Rip's program a bit which is fine. I see nothing that jumps out at me that says you are overtraining with this. The sprints would def hinder recovery and reduce your calorie surplus possibly making it a deficit. I still think your problem is your weight. Gaining weight makes this program much more sustainable. Maintaining weight it can be done but gets very hard quickly. If you're losing weight then all bets are off and you could stall in a week or 10 it just depends. Try adding 250cals more a day to what you eat now. Protein intake looks good so try adding carbs. If after a few weeks. With the reset of the press, you get stuck again up your calories a bit more. If you're worried about fat I'd suggest aiming for 2-4lbs increase in weight every month. This wouldn't be ideal but better than nothing.

Well I have decided just to not do the sprints, so that is out of the equation now. I also decided earlier at work that I would just go into a calorie surplus so I can start gaining weight again. Seems like a more logical thing anyways for now, especially since I want to get my strength up. I don't think I will worry about body fat too much for now, but I also need to watch and make sure it's not getting "out of hand". I will come back in a few weeks and let you know how it goes. I really appreciate it.

 

[insertnamehere]

I agree with Doc and WC but I wanted to add one thing- push presses. Integrating push presses can help break through a plateau, maybe even while you're cutting. A friend of mine has increased his OHP while cutting by adding push presses every other OHP workout.

 

[snipervirus]

I agree with Doc and WC but I wanted to add one thing- push presses. Integrating push presses can help break through a plateau, maybe even while you're cutting. A friend of mine has increased his OHP while cutting by adding push presses every other OHP workout.

I'll give that a try if when it comes to that point. Thanks for your input as well!