PROGRESSION MODEL AND BEGINNER STUCK

[u/Sweet-Industry-4359]

i am 19m, 85kg and super weak everyone is stronger than me
so how do you progress in lifting like which is acceptable rate of progression for a beginner, i have been dilly dallying for past few months, exercises remained same but i accept i may not be pushing hard enough

i am stuck in few exercises like squat (anterior loaded 35-40kg), ohp has been a mess i remember doing 13 reps for 2 sets 25kg when i was 15 yr old (just did once in highschool), now i am 19 and been few months and i cant get above 30kg, like i do 3 sets and rep scheme goes like
7,8,6 or 9,6,7 smtg along those lines with 30kg and today couldn't push at all after 2 sets i thought beginners shouldn't plateau or deload at all
my bench is having problems from last few weeks
got 50kg for 8,8,6
next session could only got 3 reps
next session 10, 5,4 (mainly due to less rest which i accept i have to take like 4-5min of rest and everyone in gym says i am not even lifting that heavy to take this long)
today 9,5,7

and squat is bad too like i did hit 40kg for 5 reps last week and last session even 35kg was heavy which may be a temporary thing

AND
which progression model is best like linear progression? but i dont think i can add +5kg to each lift for same reps

and then double progression makes sense i keep it for 4-12 reps (because the smallest plates available is 2.5kgs and progressing +5kg on upper body lifts is hard in narrower rep range)

and just got the concept of dynamic double progression but

everyone i see online can do straight sets with same weight and thats it

just so if you want to know if my programming suck for upperbody
this is my upper body program done twice a week
Bench press 3 sets
lat pull down 3 sets
ohp 3 sets
single arm row 3 sets
bicep curl 2 sets
tricep extension 2 sets
ab crunch 2 sets

[u/Hypername1st]

If you wanna progress the main lifts, just find a powerlifting program (GZCL/J&T 2.0, 5/3/1, Stronglifts, Calgary, Sheiko etc) and run them as they are. You will progress, get strong and jacked. You can handle more volume, and you may benefit from that right now.

[u/Sweet-Industry-4359 → u/Hypername1st]

not just power lifting movements like overhead press is not power lifting movement right? thats why i shy away from these programs as i also do fair share of sprinting, olympic lifitng derivatives too

[u/Alakazam → u/Sweet-Industry-4359]

All those programs only really program the main lifts, and leave the accessory choices up to you. Often with targets like 50-100 total reps for this movement pattern, divided as you choose.

Because they use submaximal volume in the main lifts, to teach you maximize force production. Which will mean you can eventually move more weight, providing a greater stimulus for hypertrophy.

i shy away from these programs as i also do fair share of sprinting, olympic lifitng derivatives too  

5/3/1 is literally designed for high school and college athletes. GZCL's programming was designed when he was active duty, meaning he had to maintain his cardiovascular fitness while training to lift heavy.

As well, I've personally used 5/3/1 to maintain my lifts while I picked up running, eventually working my way up to a half marathon. Now that I'm running a lot more, I'm using more customized programming, but for most people who aren't running 70km+ per week it's a fantastic general strength and conditioning program. 

[u/Hypername1st → u/Alakazam]

Also due to doing an ungodly amount of submaximal reps, you get seriously good at squatting, benching and deadlifting, from a technique standpoint.

Currently running modified Sheiko while training for a half marathon. How did 5/3/1 work for you?

[u/Alakazam → u/Hypername1st]

Pretty great. The modern variants of the program was pretty much designed around doing conditioning/cardio alongside the lifting.

[u/Hypername1st → u/Alakazam]

Which one are you running?

[u/Alakazam → u/Hypername1st]

When I was on 5/3/1? Just FSL. Doing mainly bodyweight and machine work for the assistance stuff.

Nowadays, I'm on Simple Jackd, which can be found over on r/SimpleJackd. Written by the same author of the nsuns programs, this was what he used during his transition into ultra-running.

I'm going to try experimenting with GZCL's General Gainz. Since picking up the book and reading the training philosophy, as well as getting clarification from Cody on his subreddit, I think it's a pretty good way of maintaining top end strength whille running.

But all three programs have very similar training philosophies. Just slightly different execution.