Ah, not again..

[leatherface]

Ah geez, as if this couldn't get any worse. Not only is my bench pretty stagnant, but today I did deadlifts for my main ME move for the first time and I could barely pull 365! I pulled 365 2 months ago, and since then my form has got so much better as well. I dont know what it is, i really like the WS concept but 2 of the 3 main lifts aren't going anywhere!

 

[spatts]

Where are you failing on your deadlift?

 

[louden_swain]

time for weak point training!

 

[spatts]

Yep, yep!

 

[coolcolj]

maybe he's not recovering - plateaus usually point to something like that if the training was sound.

 

[spatts]

Very possible. I rely on active recovery. It's also not uncommon for new(er) people to do too much. They try to make DE day a damn-near ME day. That's a good way to burn out fast.

 

[coolcolj]

I think you may try halving the volume on the DE days.

better to do less than more and see how you go

 

[OreoPL]

hey i know how u feel broly. i did box squats last week for the first time in 10 weeks for ME day. i could only get 265 10 weeks ago i hit 295 i was like wtf. thsi week i did them again and coulnt push 280 up. makes no sense but i did get to 275 today so i am up from last week. but my overall full squat has gone from 275-350 so i dont get it and my dead is up 100 pounds itself. my bench is doin liek u siad to i am losin out on ME moves but the differnece is my full bench has risin makes no sense to me. just find your weakness and work on it should help u out. adn i think that recovery issue is on point. try lowering vilume on de it helped me.

 

[leatherface]

Well I put 360 up, and had a little trouble locking out at the top. 365 wouldn't even budge off the ground though. I think half of the reason was b/c i was VERY frustrated after realized that 360 was alot harder than it should have been. I'm not sure what the problem with my bench/DL is, I post my routines, my diet is good, I consume enough protein, i get enough sleep, i take vitamins, i take everyone on this board's advice. So I have no idea what it is. I'm lost Lifting is like the ONE thing i have in life so when it goes wrong, i just get all depressed and pissy. Blah.

 

[leatherface]

The only other thing I can think of is to start doing flat bench and DL every week again or something. I know I upped my weight about every week when I did that, and now that I'm not doing them often anymore, they aren't moving. Just not sure what to do.

 

[b fold the truth]

Hmmmm...bad workouts are usually followed up by good ones for me.

Why did you pull 360 before trying 365???

B True

 

[Debaser]

Maybe you're trying to add weight too quickly...ironically there was just a thread on microloading.

 

[Thaibox]

possibilities:

Not enough ancillary work

Need to find your weak spot and crush it(as was mentioned)

Ditch the flat bench for a while, try inclines as primary

Like b said, why would you be pulling 5 lbs less than your max attempt as the prior set? Are you doing too much before your single attempt?

You sure your diet is good to go?

Sleep, stress, women, preoccupation?

 

[FatRat]

possibilities:

Sleep, stress, women, preoccupation?

Arnt they the same thing?!

Seriously, 360 and 365 are so close in weight. I bet if you had gone for 370 first time round you would have got that.

 

[needsleep]

Lifting is like the ONE thing i have in life so when it goes wrong, i just get all depressed and pissy. Blah.

Amen, when something most people think of as bad "happens" to you, it's no big deal and people are amazed it doesn't bother you so much. When anything to do with training goes bad then people can't understand why you get so annoyed.

 

[spatts]

Why did you pull 360 before trying 365???
B True

No kidding! That, alone, could be a problem.

 

[leatherface]

Not enough ancillary work

I hope I dont sound stupid saying this but, what is ancillary work? I'm just not sure what the term is.

Need to find your weak spot and crush it(as was mentioned)

I've been working on that. I know what to work on pretty well when it comes to benching/squating, but with deadlifting, when your weakpoint is low, what exercises should you do for that, and same when your weakpoint is high?

Ditch the flat bench for a while, try inclines as primary

Every time i ditch flat bench, when i go back to it in 1-2months or howeverlong, my flat bench barely moves. So it worries me to stay away from it for long. I mean, it makes sense to me that if im trying to increase my flat bench, why not do flat bench instead of something else? I know you also need to work on your weak points, but you have a few exercises, so why not make that one of them?

Like b said, why would you be pulling 5 lbs less than your max attempt as the prior set? Are you doing too much before your single attempt?

My max attempt wasn't going to be 365, I was hoping to pull much higher actually. After I pulled 360 though and realized how hard it was , I dunno, i kinda just got really frustrated and knew I wasn't pulling 375+ so I made a small jump, I didn't even finish the rest of the workout(which i need to do today).

You sure your diet is good to go?

I'm pretty sure. I know a good bit about what to eat, when to eat it, why to eat it and blah blah blah . I weigh 165, and consume anywhere from 225-275g of protein a day, and although I don't keep track of the carbs/fats as much anymore, I make sure most of my carbs are complex and my fats are EFAs, and I make sure I get enough of them. I'm trying to maintain that bodyweight though, so thats why I'm only at 165 . I get plenty of water as well.

Sleep, stress, women, preoccupation?

I usually operate on 8 hours of sleep a night. Normally I try not to worry about anything, thus eliminating stress, the only thing that even really stresses me out is not putting up weight that i should be!!!!!

Amen, when something most people think of as bad "happens" to you, it's no big deal and people are amazed it doesn't bother you so much. When anything to do with training goes bad then people can't understand why you get so annoyed.

Haha, i completely agree with that man That is exactly how my life is.

TO everyone that has replied, thanks a lot, i really appreciate it. I need to figure this out and you guys helping me out is awesome, I hope i can pay you guys back one day . But I still can't figure out exaclty what to do, the only thing im thinking of is doing more flat bench/deadlifts than I do now.

 

[leatherface]

Ok 1 thing that just came to mind is that I haven't been doing AR much at all lately. I'm going to start doing like 2 sets of 40 on a few exercises I did the day before(with bands ofcourse), 3-4 days a week.

 

[spatts]

LF, what exactly did you do to work up to 365?

 

[b fold the truth]

If I were to pull 375...this is what I would do:
45 x 5
135 x 1 x 2-3 sets
185 x 1
225 x 1
275 x 1
315 x 1
375 x 1

 

[spatts]

Exaclty, B. I think maybe he was spent.

 

[leatherface]

Ok, on ME day how I like to work up to a 1RM is like this, i do easy weight, 3 sets of 5 reps, then move to 3 reps then 1 rep until i hit a 1 rep max.. example would be.. what i did for deadlifting

45 x 5
135 x 5
205 x 5
255 x 3
285 x 3
325 x 3
360 x 1
365 - miss

Now remember, i was planning on like a 400lb pull so thats why i went for 325 x 3. Usually it takes 3 singles for me to reach my 1RM. I try to make it so that my last set of 3 reps is kinda of hard, but i could put up 4-5 if i wanted to.

 

[spatts]

I'd do 325 x 1, then 365 x 1. By doing 360 then 365, it's almost like testing your 2 rep max at 362.5...if that makes sense. I bet if you hadn't just pulled 360, you could've gotten 365 or 370.

 

[Thaibox]

I think my last 1rm attempt was something like

3 sets of light GMs
45 x 5
135 x 8
225 x 3
405 x 1
585 x 1
405 x 3

I've always made sort of big jumps. Anyone think that's bad

 

[revexrevex]

It could be just bad day. The first time I pulled a 405 deadlift, I couldnt repeat it for the next 4 workouts! It would always stall. Just take a break from deadlift for a while.

 

[leatherface]

I think what im going to TRY, is just adding some flat bench sets and some full ROM deadlifts every other week, into my routine. If that doesn't work ill take that out and try something else. If it does, then problem solved .

On a sidenote, my squat is still going up tremendously though. 3 weeks ago i was doing box squats and pulled 315 x 3, but the last rep was extremely hard. My weak point was out of the pocket so since then ive been doing some low(6") box squats and working on explosivness, and today i pulled 335 x 3 pretty easy(not super easy, but i could have pulled out another rep or 2), and my sticking point seems to be towards the top now instead of the bottom.

Ok, lets say my 1RM on something is 350, how would you do that for ME day? usually I would do something like this
45 x 5
135 x 5
205 x 5
225 x 3
250 x 3
275 x 3
305 x 1
330 x 1
350 x 1

just curious how you other WS'ers would do it.

 

[Thaibox]

It could be just bad day.

Thats what I'm thinking

45 x 5
135 x 5
205 x 5
225 x 3
250 x 3
275 x 3
305 x 1
330 x 1
350 x 1

I'm not a WS'r, but that seems like a lot of unecessary work to me(if your goal is the 350 single)

 

[leatherface]

But aren't some of those sets before the 1RM supposed to be work sets of some sort? They don't wear me down too much, the only ones i have slight trouble with would be the last set of 3 reps and the new 1rm.

 

[b fold the truth]

The idea is to hit a 1RM!!!!

B True

 

[Thaibox]

The idea is to hit a 1RM!!!!

Thats what I was saying leather

If goal for the workout is to hit a new PR, then why do any more than absolutely necessary to prepare you to hit it?

 

[leatherface]

Hm, I read somewhere that you should have about 10 sets by the time you hit your 1RM and I read some article about it and perhaps I was just confused. Forget it ... Ok ill change it up then maybe something like this
350 1rm
45 x 5
135 x 5
205 x 3
255 x 1
285 x 1
325 x 1
355 x 1


How is that?

 

[Zander1983]

Thats what I'm thinking


I'm not a WS'r, but that seems like a lot of unecessary work to me(if your goal is the 350 single)

The idea is to have a decent number of sets before your 1RM above a ceratin percentage of it, but not too many (otherwise you'll miss a 1RM you would've got).

 

[spatts]

if you want to do 10, do 10, but plan them better so you don't waste yourself.