Hello – I’ve been a long time reader of this board, and have always appreciated the valuable information shared here. I’m hoping to get some feedback on some issues I’ve been having with my routine.
I’ve been using a version of the Bill Starr 5x5. I’ll post my routine below:
Monday
Squats 5x5
Bench 1x5
Rows 1x5
Abs
Wednesday
Squats 5x5 (Light day 75-80% of Monday)
Deadlift 5x5
Incline Bench 5x5
Pull ups 5x5
Abs
Friday
Squats 1x5
Bench 5x5
Rows 5x5
Abs
Cardio – 4/5 days per week, 30 mins on lifting days, 60 mins on off days.
I typically take a week off about every 3 months.
Recently I’ve been having issues with my bench performance. I’ve been using the same weight on Monday (the 1x5) for the past month – I’ve made the reps twice, and made only 4 reps the other two weeks. Last week I missed my Friday reps as well (5x5).
I would usually think that this would be overtraining, but I haven’t had any issues with increasing my squats, deads, rows, or pull ups. The only lifts that are stagnating are my bench weights. Is it possible that I’m only overtraining my upper body? One change I’m considering is to back off on the weight on my incline day (sort of like the light squat day).
What do you guys think?
I’ve been using a version of the Bill Starr 5x5. I’ll post my routine below:
Monday
Squats 5x5
Bench 1x5
Rows 1x5
Abs
Wednesday
Squats 5x5 (Light day 75-80% of Monday)
Deadlift 5x5
Incline Bench 5x5
Pull ups 5x5
Abs
Friday
Squats 1x5
Bench 5x5
Rows 5x5
Abs
Cardio – 4/5 days per week, 30 mins on lifting days, 60 mins on off days.
I typically take a week off about every 3 months.
Recently I’ve been having issues with my bench performance. I’ve been using the same weight on Monday (the 1x5) for the past month – I’ve made the reps twice, and made only 4 reps the other two weeks. Last week I missed my Friday reps as well (5x5).
I would usually think that this would be overtraining, but I haven’t had any issues with increasing my squats, deads, rows, or pull ups. The only lifts that are stagnating are my bench weights. Is it possible that I’m only overtraining my upper body? One change I’m considering is to back off on the weight on my incline day (sort of like the light squat day).
What do you guys think?