man, i checked my journal, after 5 months of no posting, and my lifts are almost the same. is there any way to get out of this plateau?
"No one can completely believe that I am natural.
The most important drug is to train like a madman
-really like a madman
The people who accuse me are those who have never trained once in their life as I train every day of my life."
Ten-time World Greco-Roman Champion
1988, 1992, 1996 Olympic gold medalist
current stats (10/19/03): 20yrs, M, 5'4 @160lbs, ~11% body fat
lifted since march 2000
occupation:MCB major @ uc berkeley
Of course, there's always something new to do. First, check your rep ranges. The body adapts to these very quickly. Try some very low reps for 3 weeks and se how you respond. Next, try altering the frequency of bodypart workouts. If you've been doing once-a-week, restructure your program and try twice-a-week for a while. You can also add some speed/power sets. Use a weight that's about 50-60% of your 1RM and concentrate on moving the bar as fast as you can for 5-8 sets of 2-3 reps (the high number of sets are to offset the fact that you do very low reps since your power output drops radically and then the lift loses its benefit).
"We must never take these words too seriously. Words are very important but if we take them too seriously, we destroy everything."
eat more food
I had the same problem up until a few months ago. Make sure to give 110% every training session. Training like a man on a mission is what makes the freaks so damned freaky...
"Always find something to fuel your growth, and know that each rep brings you closer to your goal." - Tommi Thorvildsen
You could also try an ECA stack for pre-workout energy.