Question about strength on cycle

[n0limits]

I'm currently 3 weeks into my first Test E cycle. 250mg e3d. 22 years old, 5'7", 180lbs, 16% body fat.

I will say that I'm not training predominantly for strength but my goal at 12 weeks is that I would like to be able to hit 315 for squats, 405 for deadlifts, 185 for OHP, and 250 for bench press.

Right now my PRs are: 295 for squats (gone up 20lbs so far), 350 for deadlifts (gone up 15 lbs), 155 for OHP (gone up 10 lbs) and 225 for bench press (hasn't moved at all).
(I don't try for singles. I hit all of the above for between 3-5 reps.)

I eat between 3,000-3,500 calories a day. I've gained 6 lbs in the 3 weeks since I started the cycle.

I'm doing 5x3-5 on each compound movement (bench press, deadlifts, squats, OHP) one week, and the next I will do 5x8-10 the next week. I also train for hypertrophy with my accessory movements.

I would love to get some insight into possible training methods to put to use so that I can make the same progressions with my bench press that I have made with the other compound movements thus far - thanks guys!

 

[Shredchem]

You can utilize more volume while on gear for greater results.

Also try to hit everything twice weekly. Frequency is key for strength.

 

[Teutonic]

Negative.

Go to powerlifting USA.

Triple and working 5 s are key to strength.

110 percent in the gym, eat fuck and sleep like a Viking are key to strength.

Each body part 2 in 10 days with maximum effort and focusing on the big three....frequency in to tight a time frame are key to winning Mr. Somalia.

 

[Hugh Jerection]

Negative.

Go to powerlifting USA.

Triple and working 5 s are key to strength.

110 percent in the gym, eat fuck and sleep like a Viking are key to strength.

Each body part 2 in 10 days with maximum effort and focusing on the big three....frequency in to tight a time frame are key to winning Mr. Somalia.

Lol, Mr. Somalia.

I have to agree that too much frequency holds me back. But everybody is different so you have to continue to experiment with different plans and find out what works for you.

One thing to think about while you're developing your ideas on how you grow the best, is your psychology. Are you the type person who can go in and just do three sets (5-3-1) and then go to another body part? Or do you have a compulsive need to do eight sets of high volume. Either way is fine, but if you're like me and more likely to do lots of sets, you'll need more time for recovery, more days of rest before you come back to that bodypart.

I noticed that for me, the high frequency leads to more low-grade injuries like strains and pulls. But others handle it just fine.

Keep your mind active when you're in the gym, and you'll get there.

 

[n0limits]

So doing Legs, Push, Pull, off and repeat may be holding me back? I have tried the "bro split" but I read that it's not ideal unless on a lot of gear, so I switched to more frequency. I have been doing Legs, Push, Pull for about a month and I find that it's tiring and hard to really focus on specifics. So I'm looking to switch up my program to accommodate more of a focus on building a stronger foundation so that I will be able to lift heavier and break down more muscle my next cycle.

Any suggestions? I was thinking I would do a 4 day split with a day off in between...

Each would be 5-4 sets. Compound movements in the 3-5 rep range, accessory movements in the 8-12 rep range.

Day1: Squat, Lunges, Leg press, Calves
Day2: Flat Bench Press, Incline Dumbbell, Fly variations
Day3: Off
Day4: Deadlift, T-Bar row, Pull-ups, Pull-overs
Day5: OHP, Lateral Raises, Shrugs, Rear delts
Day6: Off

Way less volume and frequency.
Look okay?

 

[Teutonic]

True.

Find your own way grass hopper. My metabolism will not allow a body part to be hammered 2 in a 6 day training cycle.

But I m a feeble old man

 

[Hugh Jerection]

So doing Legs, Push, Pull, off and repeat may be holding me back? I have tried the "bro split" but I read that it's not ideal unless on a lot of gear, so I switched to more frequency. I have been doing Legs, Push, Pull for about a month and I find that it's tiring and hard to really focus on specifics. So I'm looking to switch up my program to accommodate more of a focus on building a stronger foundation so that I will be able to lift heavier and break down more muscle my next cycle.

Any suggestions? I was thinking I would do a 4 day split with a day off in between...

Each would be 5-4 sets. Compound movements in the 3-5 rep range, accessory movements in the 8-12 rep range.

Day1: Squat, Lunges, Leg press, Calves
Day2: Flat Bench Press, Incline Dumbbell, Fly variations
Day3: Off
Day4: Deadlift, T-Bar row, Pull-ups, Pull-overs
Day5: OHP, Lateral Raises, Shrugs, Rear delts
Day6: Off

Way less volume and frequency.
Look okay?

I do about that volume, but I separate every work day with an off day. I never work out two days in a row. But I'm 45 yrs old.

If you look at Westside Barbell's website, they talk a bit about muscle development and periodization, and according to them, you can handle more volume and less recovery if you're a novice or intermediate lifter than if you're an advanced lifter.

 

[n0limits]

I'd say I'm between a novice and intermediate. I have been lifting for about 5 years now, but due to poor diet and inconsistency, as well as solely training chest and arms for about a year, I have had a lot of imbalances to correct up until this point. I've been serious about bodybuilding for about 2 years now.

Thanks for the tip, I'll check out the site.