4 months later

[leatherface]

Ok here it is. 4 months later, and im still in the same plateau. Thats right, my bench still isn't moving, my squat somehow fell behind(even though i gained about 150lbs on my box squat), and my deadlift is rather stagnant as well. I don't expect superior gains, but cmon, 5lbs a month isn't too much to ask for. Im getting frustrated because im putting forth all the effort and intensity possible, and coming out with less than mediocre gains. I've posted my daily regime and training programs many times so im sure most of you know what i follow. Just venting this out I guess because I just got done with chest work and I wasn't too happy. BTW, i haven't been posting much lately because i started college and have been pretty busy.

 

[gonelifting]

I have`nt seen your workout, but the quick answer I would first go to is Too many sets or under recovering with inadequate diet (not enough calories). You will be able to know which one of these two you`re doing.

 

[revexrevex]

Thats what I think as well... if you are not progressing than you are not recovering, or need a change

 

[Lord_Suston]

post you chest routine and you tri routine bro

 

[leatherface]

"Too many sets or under recovering with inadequate diet "

Definitly not too many sets, this is lower than I usually do. As for a change in things, I change it up frequently, and actually every OTHER week is completely different, and the normal weeks are 4x5 stuff. I'm going to try eating even more right now see if that helps, but I really didn't want to gain anyweight so i'm not sure. As for rest, im pretty sure im getting enough rest, im only hitting everything 1 time a week directly. Maybe ill try to bulk up 10lbs, then slowly shed 8-10lbs back off and see if i can keep the strength(if any) that I gain. Blah, the frustration.

 

[Mike_Rojas]

When's the last time you took a break from training?

 

[leatherface]

Off topic just a little bit, but check this out. Something seems odd here....today my routine was
Bench 4x5 215 (once again only got 3 reps on the last set, when 4 weeks ago i did all 4x5).
Speed OHP
4-Board Press 2x8 215

for only 3 more reps, im using the same weight on a 4 board press as a normal bench??? Using 1-3 boards barely even make it easier for me. My triceps were always really strong, but it seems that the weak link in my bench here or something.

 

[leatherface]

last time i took a break from training wasn't too long ago, i dont feel overtrained at all, and im always bouncing around with energy. hm, blah ill post up my last 3 weeks real fast then im off to class.

Monday -
Standing Overhead Press 4x5 3 min rest 160
*Speed Bench + mini’s 4x3 45s rest 120
Front/Side/Bent Raise 1 x 8 15
Close Grip Bench 4x5 3 min rest 165
JM Press 2 x 7 2 min rest 120
Tricep Kickback 1 x 12 33
4-6 Sets of Ab stuff/superset with grip work


Tuesday -
Squats 4x5 5 min rest /superset with plyos 275
ATF Squats 2 x 3 4 min rest 230
Speed Squat ATF 4 x 2 45s rest 135
Glute Ham Raise w/ 3 dif. angles 3 x 5 1 min rest BW
Leg Curl 1 x 8 95

Thursday -
Flat Bench 4x5 3 min rest 210
*speed Overhead Press 4 x 3 45s rest 105
3board press 2x6 2 min rest 215
Ez-Curl 2 x 5 3 min rest 80
Concentration Curls 2 x 8 2 min rest 35
Wrist Roller 1 x 1(up and down) 15
4-6 sets of Ab stuff

Friday -
Deadlift 4x5 4 min rest 300
Hang Snatches work to 3RM 120
Bent Barbell Rows 2x10 2 min rest 140
2-4 sets of grip work

Monday -
Standing Overhead Press work to 3RM 195
Standing Overhead Press, Rep out with 135 in 60 secs 18 in 40secs then dead
Upright Rows 3 x 12 2 min rest 95
Close Grip Bench 3x10 2 min rest 150
Incline Close Grip Bench 3 x 5 2 min rest 160
4-6 Sets of Ab stuff/superset with grip work


Tuesday -
Squats work to 3RM ??odd again(285) floor is uneven, can't do it in this room
ATF Squats 3 x 8 3 1/2 min rest 185
Unilateral Leg Curl 3 x 5 2 1/2 min rest 55
Glute Ham Raise w/ 3 dif. angles 2 x 6 2 min rest 2 1/2
Sprints 3x10 sec 90sec rest 1x8secBACKWARDS 90sec rest


Thursday -
Flat Bench work to 3RM 245x2 ..new bench, little slip couldn’t stay tight
Flat Bench, Rep out with 165(BW) 14 Reps
Dips 3 x 10 +40 ...pretty easy, lots of explosion
4-6 sets of Ab stuff none today

Friday -
Deadlift 3 x 10 4 min rest 260
Lat Barbell Rows 3x6 /superset 155
Pull Ups close/in 3xfailure BW
2-4 sets of grip work

Monday -
Standing Overhead Press 4x5 3 min rest 165
*Speed Bench + mini’s 4x3 45s rest 125
Upright Rows 2 x 8 2 min rest 105
Close Grip Bench 4x5 3 min rest 170
Reverse Close Grip Bench 2 x 10 2 min rest 125
Elbow out extension 1 x 8 35
4-6 Sets of Ab stuff/superset with grip work --no abs today

Tuesday - DIDN’T LIFT TODAY
Squats 4x5 5 min rest /superset with plyos 280
Box Squats 3 x 5 4 min rest 305?
Glute Ham Raise w/ 3 dif. angles 3 x 10 2 min rest BW
Leg Curl 1 x 15 75

Thursday -
Flat Bench 4x5 3 min rest 215
*speed Overhead Press 4 x 3 45s rest 110
4board press 2x8 2 min rest 215
Ez-Curl 2 x 5 3 min rest 80
Wrist Roller 1 x 1(up and down) 15
4-6 sets of Ab stuff

Friday -(later today)
Deadlift 4x5 4 min rest 305
Cleans work to 3RM
Bent Barbell Rows 2x10 2 min rest 140
2-4 sets of grip work

 

[Exodus]

"Too many sets or under recovering with inadequate diet "

Definitly not too many sets, this is lower than I usually do. As for a change in things, I change it up frequently, and actually every OTHER week is completely different, and the normal weeks are 4x5 stuff. I'm going to try eating even more right now see if that helps, but I really didn't want to gain anyweight so i'm not sure. As for rest, im pretty sure im getting enough rest, im only hitting everything 1 time a week directly. Maybe ill try to bulk up 10lbs, then slowly shed 8-10lbs back off and see if i can keep the strength(if any) that I gain. Blah, the frustration.

thats your problem man.

your quest is finally over, look no further, wonder no more.

your trying to maintain your weight and get stronger.......... without AS, this is one of the hardest task i know.

you have to decide, whats more important to you........ getting stronger, or staying lean???

then if you decide staying lean........... expect your gains to stay about the same. if you decide you want to be stronger.......... then gaining weight and getting bigger are the name of the game.

even people who do you AS get very large and then diet down. you have to get bigger and gain weight to get stronger, i dont see a way around it. thats what working out is all about. your muscles/tendons/ligaments are too weak to handle the stress you put them through. so they get bigger and stronger.

you have a calorie defecient, thats why your gains are sub par. its time to find out what it means to swain.

and if your training like you said, which is pretty smart, then i know your not eating enough. you may think you are, but your not,..........eat eat eat.

and grow/ get stronger.

X

 

[leatherface]

ya, im not trying to maintain my weight to stay lean, i dont really care what i look like(to an extent ), i just like the 165 weight class and all the speed I possess. But, screw this, ill try to gain some weight and then perhaps cut down a bit later. Time to Swain....

 

[Lord_Suston]

I think you should really add some incline as well, and drop out the board press...

 

[leatherface]

Ok ill add the inclines next week, thanks man

Here is what I dont understand though...
when i don't make gains for a month, im very irritated to say the least. When i dont make any gains for monthS(or VERY little), im very pissed off. But when my strength DECREASES for no reason, im absolutely enraged. Like 5-6 weeks ago i put up 200 for 3 reps on my Clean. Today, i was onto my warmup with 185 and barely got it once!!!! WTF?? And its not only with that, but other stuff lately too. There is like no reason for this, and i have alot of energy?? Even if i was only MAINTAINING my weight, i shouldn't be losing strength at all. I mean cmon. Ya to say the least today was a horrible workout and I cut it short. I'm going to try to gain 5lbs this weekend...

 

[Lord_Suston]

neurological burnout


rest for one week and warm-up wqith lightweight

 

[leatherface]

When you say "warm up with light weight", do you mean for a week or 2 just use light weight for like 8-10 reps? Or do you mean actually warm up before the exercise =p. I think you mean the former, but I'll ask anyhow.

 

[jeremys]

keep the board presses if you want your bench to go up

but dont do so many reps. work up to a 3rm every time you do a cerain board

 

[coolcolj]

anytime you go backwards as you have stated, you are over-reaching - basicly the state you get into before your overtrain.

 

[longarms]

OK, I actually thought about this for a few days, this is my humble opinion.
I would consider dropping back to 5x5@185, add 5 lbs per week for 5 weeks, then see how you feel. After I did this, I went right to 225 for 3x3, no problem, & maxed at 265.

How's your form??

I don't see any tricep work except close grips. You might consider a few suggestions.
I do a few "strange things" for mine. Stiff arm pullovers with a single dumbell hit my long head pretty well. I actually do these as part of my back workout. Lay on the bench like normal, not crossways like in the magazines. I generally use a 65 lb dumbell for 21 reps. I told you it was strange. 3 sets

On tricep day, I do a triset of:
straight arm pullovers (7) just like above,
lying tricep ext (7)
DB press from chest (7) Holding onto the big end of the DB, the other end will hit your zyphoid at the bottom of the movement.
Don't stop at all between movements, go right from the pullovers to the extensions to the presses. 3 sets

At your strength level, I would recommend trying this with a 50 to start with, & go up as you feel comfortable with the movement. I use a 65 with this as well. You can rep out on the presses for the last set, but not before, or you'll lose your ability to do the extensions on the next set.
I hope you give this a try. They have been fantastic for my tricep strength over the last 4 months. Oh yea, throw in some regular pushdowns if you have the equipment. I put in a few sets of these even on non tricep days, but I have a day of rest between every workout.

Good luck.

 

[Lord_Suston]

Leatherface you might have peaked too soon on the weight, I mean right now I know I can military press for sets around 185 standing, but I am starting at 155 and working up in small increments. this way I am not working at max percentages all the time and have room for growth and confidence. Also, my CNS isn't as fatigue as going heavy all the time

 

[leatherface]

Ok, ill add inclines, eat more, and cut back on the 4x5 weight. so the question is, do you think I should JUST do the 4x5 parts of my routine(like every week instead of every other week), or mix it up how it is now, just drop back alot on the 4x5 weight?

 

[leatherface]

Oh ya, and for my 4x5 leg day, instead of doing regular squats(paralell or a little below), I think im just going to go straight ATF from now on to build up my pocket strength.

 

[leatherface]

any thoughts before tomorrow?

 

[Lord_Suston]

Ok, ill add inclines, eat more, and cut back on the 4x5 weight. so the question is, do you think I should JUST do the 4x5 parts of my routine(like every week instead of every other week), or mix it up how it is now, just drop back alot on the 4x5 weight?

At first I tryed 5x5 i did it every workout and had great success, now I am doing it every 12th day per body part cause I am working on explosive speed. In your case I would lower the weight and get another set in and go for 5x5, use very small increments as well and pick each accessory excercise to attack specific weaknesses...

 

[leatherface]

Ok..ill post up my new workout tomorrow