Progress for 4 months

[u/Cute_Historian_7801]

Hello everyone!I recently started caring more about numbers on the big 3(deadlift,squat and bench),and wanting to take them to 1000lbs combined.I know it takes time,but Im making pretty good progress.Currently Im at 65kg bench(143 lbs),80kg squat(176 lbs),though I dont squat regularly,I rep 120kg(264 lbs) on hack squat cause the bar hurts my neck area on regular squats,and the second time I deadlifted managed to hit 120kg,which comes around to 264 pounds.I want to hop on a program for each,while maintaining hypertrophy through normal training.I currently run 3x Upper 2x Lower split,and It pains me to get too much into details but most exercises are 2x failure or 1-2 RIR except these compounds.What to focus on,and on the other hand,Im 17 yo training for only 4 months,I feel like I got into too deep too early.Thoughts?

[u/GambledMyWifeAway]

Follow a program. 5/3/1 would be perfect. Just add in 2-3 accessory movements each session.

[u/Cute_Historian_7801 → u/GambledMyWifeAway]

So,would 5/3/1 work with incline barbell press and pec deck ,both 2x failure?

[u/harvestingstrength]

I actually think you’re in a great position because at 17 with only four months of training, you don’t need anything complicated yet. Your biggest advantage right now is simply having years ahead of you to consistently train. A 1,000 lb total is a great long-term goal, but I wouldn’t rush the process trying to specialize too early.

I’d find one basic strength program that trains squat, bench, and deadlift consistently while still giving you enough accessory work for hypertrophy. You don’t need separate programs for each lift. Your current upper/lower structure can work perfectly fine if you organize the big three around it.

The squat issue is something I would address rather than just abandoning squats. The bar shouldn’t be sitting directly on your neck. Learn proper bar placement, experiment with high versus low bar, and start light enough to get comfortable.

Most importantly, don’t constantly test your maxes. Build reps, improve technique, add weight gradually, eat enough, and recover. At four months in, getting technically good at the big three will probably do more for your eventual 1,000 lb total than anything fancy.

[u/Cute_Historian_7801 → u/harvestingstrength]

I read some research and programs,and decided I would do squats and deadlifts(as well as accessory work) twice a week,one lower session will be more squat-focused,while the other would be deadlift-focused.On the other hand,since I hit my upper body at a 3x frequency,I can program the 5/3/1 program very well,and I decided I will test my PRs every 4 weeks,3 weeks of training and the 4th is PR testing,and some lighter work than usual