No real progress for months: programming issues?

Other Discussions Programming Discussion
1

Hello BBM-forum,

First some info about myself:

  1. 42 yo male
  2. 1m74 / 91kg (~95cm waist)
  3. training age: 4 years (3x /week)
  4. 1RM (June): squat: 185kg / bench: 115kg / DL: 192,5kg (lifetime PR) / Press: 75kg (lifetime PR)
  5. Program: based on The Bridge (with heavy single and back-off sets)
  6. Omitting the press for now. So only training S, B and D.
  7. Sleep apnea: untreated for now (working on permanent solution involving surgery: MMA/Bi-Max) As you can see I tested my 1RMs last June. Before testing and since testing my training looks very similar. There’s no progress on any of the lifts. I could have pulled and pressed the PR’s a few months earlier and I think I can lift those exact 1RMs now if I wanted to.

My singles @8 vary very little from week to week if at all. (since February!)
Only DL could be creeping up very, very slowly. … Or I just like deadlifting a lot lately …
I’ve run a few 4-week programs in between strength cycles to introduce new training stimulus.

I think I’m training too much at MRV or over my MRV since I never feel even close to recovered. For sure the sleep apnea is a factor there.
When I reduce the volume considerably for 1 week (It’s rare that I do this unplanned) I notice that my numbers go up by a few % for 1 week and then drop back to what they were before.

Since I love doing my own programming (yes, even if I know I make mistakes and sometimes it just doesn’t work like I planned) I’m planning on buying a template or 2, try it out, modify it to my needs and learn to make better programs that way. (I’m only coaching myself)

Which template would be most appropriate for me to try out first? I guess it would be the HLM template or the 12 week strength template.

Looking at my training-results and constant fatigue in these past months, are there any recommendations for modifications I could do if these issues persist? Initially I’ll start running the template as is and see what happens.

I’m considering the 4 week time crunch too, since work can get quite hectic for longer periods at times. Is this also a good template to run when fatigue gets too high, even when stress from work is normal?

Any help is greatly appreciated!