I've got an issue that is getting really annoying.
I started lifting seriously 8 months ago. Since then my squat has gone from 185 to 365 below parrallel almost atg. By bench has went from 225 to 305. The problem is, I benched 305 two months ago and now I cant. It seems like the more I progress with squats the less progress I see with bench.
Here is my routine for the last few weeks:
squats, ussually pyramid sets for 3 sets(8, 6, 4 reps)
straight leg deadlifts, ussually 2 sets of 8 reps
leg curls 2 sets of 8
Flat bench, I try to mix it up between pyramid sets, low rep high weight sets, and reverse pyramid sets to keep my chest stimulated. Ussually do 3 sets
Incline dumbell press, 2 sets around 8 reps
close grip bench for 2 sets around 8 reps
I do dips as well
Also do some tricep work like skull crushers.
Deadlifts, 5 sets of 5
cable rows, 3 sets of 8 sometimes I pyramid it.
lat pulldowns, same sets as cable rows
shoulder press behind head
various other shoulder work probably not worth mentioning for the sake of this thread.
You guys got any advice? I KNOW i get my protein. I ussually get between 160g to 220g a day. I'm 5 '11 and 205 lbs with a 35 1/2" waste. I've just been stuck at this strength for a while and its getting discouraging. It actually seems like I'm getting weaker in my upper body.
Do you have access to chains or bands? If so, those will get the job done. If not...
My advice - drop the pyramid scheme. With a 1RM of 305, you are knocking on the door of 3 plates, so I know that is a tough place to plateau. So let's set 315 as a new goal, and implement this scheme:
Sets 1-4 (warm-up)
Set 1: 135 x 8
Set 2: 185 x 5
Set 3: 225 x 3
Set 4: 255 x 1
Sets 5-7 (work sets)
Set 5: 285 x 1-3 (90% 1RM)
Set 6: 300 x 1-3 (95% 1RM)
Set 7: 315 x 1 (new 1RM)
Give that a shot, and I'd be surprised if you didn't get past that plateau within 2 sessions.
Last edited by Lunar Effect; 10-16-2008 at 12:55 PM.
Try switching to training only 3x a week and give yourself a full day off between Squats and BP. Get in a solid amount of good carbs before you hit the gym.
30 pounds in 30 days routine?
How is the sleep situation? I know that my progress has been greatly held back by my lack of sleep during the week, but thats what I have to deal with for the time being...any way, sleep is a HUGE part of the overal equation, IMO..as well as fooodsss
you need more variation in your workouts man.
gym lifts: squat: 341lbs, deadlift: 374lbs, bench: 275lbs
My journal: http://www.wannabebigforums.com/showthread.php?t=85034
"F—k you and the Prowler you rode in on"
Yes, but not every workout.
To the OP - sleep is important. Are you eating (not just protein) enough? What about water? For me, if I don't drink enough water, the next day's workout can suffer a bit. Also, look at Lunar's post.
Give chalk a chance.
49 years old
Thanks for all the replies guys, I think I can put all of them to use.
I sleep for 9 hours+ a day. I also try to eat only complex carbs if i can.
Jeebus... 2 months is not a plateau, it's just training time. Change it up for a while and maybe take a break. It's not complicated. If you went from 225 to 305 in 8 months, that's phenomenal and you will get back on track.
A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
Lifting Clips: http://www.youtube.com/profile?user=johnnymnemonic2
Just so you guys know, I use no equipment as I have none. I also dont let my back leave the bench. It just pisses me off because 2 weeks ago I benched 275 5 times. I couldnt get 265 up but 4 times today.
quit benching for a while. your body adapts to the workout.
so don't do that anymore, and do dumbbell bench.
in a few months, go back to barbell
Last edited by BigTallOx; 10-16-2008 at 10:49 PM.
Get deliberate about the poundages your working with.Pyramiding is not the best way to get stronger.You need to work with percentages and progressively add weight over time.Also,as said,mix it up a bit.Use different max effort exercises.Heavy Tri and Lat work.Dips too lots of em.
ummmmmmmmm. Do the 5x5 routine.
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Just get under the bar!