View Full Version : Workout failed. What to do?

04-16-2012, 10:10 AM

I'm 16, about 70kg and 6foot in height.

I've started working out after many months of doing nothing about 2 weeks ago. I would have done a Starting Strength program but I don't have all of the required apperatus, I also donno how to perform the power clean.

As a result of this, I've tried doing my own workout which consists of:

squat 3x5(sets x reps)

bench/overhead press(alternating) 3x 5

deadlift 1x5

dips from wall 3x10/bicep curls 3x5(yes I know it's kinda a waste of time doing curls but I couldn't think of anything else)

Been doing this fine for 2 weeks, but today, the first day of 3rd week, I failed my session.

Failed on the squat. Tried going for 85kg x 5 and failed on 3rd rep of first set. I did a nice set of 80kg x 5 last Friday, so I'm kinda wondering what I should do for my next session.( I believe the reason for failure was bad sleep over the weekend incl last night, slight hunger over the weekend, and not many carbs prior to the session)

Should I:

Go back 2 sessions and down to 75kg squat

Go back to last session and to 80kg squats.


Retry today's session with 85kg squats on Wednesday.

Oh and one more thing. Should I alter my workout plan and if so how.



04-16-2012, 10:36 AM
At 16, you havent reached your full growth spurt yet.. maybe you have, but at 16 i would say you'd get more out of a higher rep routine right now. 10-12 reps per set. I work with a lot of highschool athletes and the core of our training is with 8-12 reps and utilizing plenty of plyometrics. If you like the 3x5 set program, try supersetting a plyometric exercise related to your focus exercise. For example, after your 5 squats perform 10-15 bench jumps immediately after. then make sure you rest long enough to recover for your next set. That may have neen the issue for you with 85kg, you may have just needed more rest between sets. If that happened to me during the workout i wouldnt just quit on it. I'd rest and attempt it again. you dont have to be so strict on the number of sets you perform, one or two extra will not ruin anything.

04-16-2012, 10:39 AM
I see you are taking jumps with 5 kg, once the beginner phase is over, where you add 10 lbs ( about 5 kg) each workout you will have to start making increments of 5 lbs or 2.4 kg. You should be able to add 5 lbs or 2.3 kg or 2.4 kg (conversion of 5 lb to kilos) every workout from now on...

04-16-2012, 10:54 AM
Thank you both for the replies. #1 I didn't want to quit on it completely. I only quit on the 85kg because I didn't want to fudge up my back(I had the throw myself back against a wall and let the bar slide behind me real slow). I lowered the weight by about 10kg and did a few sets there.

#2 Yeah I was starting to think that 5kg additions each day this week wouldn't work out too well. Guess I could see it coming. I think I'll try to reduce the additions by 1/2 now and see how I get on. Thank you for the advice.

All I'd like to know now is where to restart from, today's failed session, last Fridays session, or back 2 sessions to 75kg(don't think this would be the best option but I'm just a newb at this)

04-19-2012, 07:12 PM
DO a real program that has been proven to work. I'd recommend 5/3/1. It's idiot-proof and it works very well. It lays everything out there for you. Tells you how to increase your strength, size etc... It tells you what to do when you hit a plateau.

You're 16 and clearly have no idea how to train. Follow a program that works. As long as you're performing the exercises correctly there's no way you won't get bigger and stronger.

04-23-2012, 07:55 PM
I'm on the same boat as Rhodes... I'd just find a simple program and go with it.

Better yet.

Go find a team somewhere within an hour's drive ( assuming you can drive) and follow what they do. That was the ticket for me.

04-24-2012, 10:53 AM
I'm on the same boat as Rhodes... I'd just find a simple program and go with it.

Better yet.

Go find a team somewhere within an hour's drive ( assuming you can drive) and follow what they do. That was the ticket for me.

I second the "go find a team". This is the best way to make progress. Someday you'll realize that the program really doesn't matter at all.

04-25-2012, 06:37 PM
I missed something here the first time around..... you've only been lifting for 2 weeks after a long break..... is that correct?

If it is then you have NO IDEA what weights you are shooting for using that program..... you just missed an attempt because it was flat-out too heavy for you at this time.

Again, find a team or at worst try a new program..... don't let one miss get to you. When I started I was 6'5" and 165# and with how lanky and weak I was it took nearly a year for me to bench 135...... just keep putting in the work and you'll eventually get to where you want to be.