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Dropping strength
- Thread starter rugbylife
- Start date
gatemoney
Banned
if you lose a few pounds it can hammer your strength. I lost about 6-7 pounds on a bridge cut I did and 2% body fat.. my bench went from 330 to 315. i weigh only 178 now so 300 is still pretty good, but i lost 15 pounds of strength 
poor sleep, a job that wears you down mentally and physically, stress. there are too many reasons for losing strength.
you are doing good though.. a 210 natty guy doing 315 for a max (which is my guestimate) is pretty good.. i mean it isn't gonna win you any powerlifting competitions but it is definately great for a gym rat.
poor sleep, a job that wears you down mentally and physically, stress. there are too many reasons for losing strength.
you are doing good though.. a 210 natty guy doing 315 for a max (which is my guestimate) is pretty good.. i mean it isn't gonna win you any powerlifting competitions but it is definately great for a gym rat.
Moya, I was thinking I'm pushin myself to much. Maybe cut out a few lifts.
Stevesmi, thanks for the compliment. That's a diesel bench for your weight
Judotom, I tossed together this program it's a shit load of volume.
Mon- bench 5x5, incline bench 5x5, db flys 3 x10 weighted dips 3x8, Front, side and rear delts 3x10 then quick abs
Tues - bi and tri all 3x10 and HIIT
Wed - squat 5x5, stiff leg deads 5x5, weight lunge 5x5, ham extension 3x10, quad extension 3x10 and leg press 2 till failure, delts and abs
Thurs - light cardio
Fri - bent rows 5x5, deads 5x5, t bar row 5x5, pullups 3 till failure, one arm row3x10, chin ups 3 till failure and shrugs 5x5, abs
Sat - off
Sun - off
Stevesmi, thanks for the compliment. That's a diesel bench for your weight
Judotom, I tossed together this program it's a shit load of volume.
Mon- bench 5x5, incline bench 5x5, db flys 3 x10 weighted dips 3x8, Front, side and rear delts 3x10 then quick abs
Tues - bi and tri all 3x10 and HIIT
Wed - squat 5x5, stiff leg deads 5x5, weight lunge 5x5, ham extension 3x10, quad extension 3x10 and leg press 2 till failure, delts and abs
Thurs - light cardio
Fri - bent rows 5x5, deads 5x5, t bar row 5x5, pullups 3 till failure, one arm row3x10, chin ups 3 till failure and shrugs 5x5, abs
Sat - off
Sun - off
gymjunkie09
New member
Too much for a 5x5...how long you been doing this?
in the weightlifting section I have a good push/pull/legs routine i outline. you should look into it. it is perfect for someone who likes to hit the gym frequently and won't overwork the muscles.
under it you will hit the bench press approx every 4 days.. which gives those push muscles 3 days to rest. while its resting you are working other muscle groups.
under it you will hit the bench press approx every 4 days.. which gives those push muscles 3 days to rest. while its resting you are working other muscle groups.
When you are doing a good full body based program ala Bill Starr or Westside Barbell type stuff, you can drop the isolation movements...that can lead to overtraining, and will not really make you more buff or whatever...
Ive ditched the isolation stuff for over a decade, and just doing olympic lifting and structural lifts (what we call power lifts but really are strength lifts if you want to get technical), and I get plenty big...and strong....
You are training like an athlete man, keep it up..drop the isolation and as someone said all the other high volume stuff...hitting compound lifts 5x5 will make your entire body grow without needing to do sets of 10 of other minor stuff...
Yea bench is totally overrated...but its what all the freaking public and nonner athletes think means the most hah.."what do you bench?" Im like who cares...what do you squat? clean? deadlift?
And Im not saying because I stink at bench....last spring for fun around NFL combine time I repped 225 for 23 and hit a one rep max of 375 and I was probably 235 at the time, and on my standard HRT doses...so if Im training lots of pushing, I can bench plenty, but surely its not the most important lift or impressive lift to tell folks about...nor will it make you GROW like squats, deadlifts, power cleans or even heavy high pulls, etc....
Ive ditched the isolation stuff for over a decade, and just doing olympic lifting and structural lifts (what we call power lifts but really are strength lifts if you want to get technical), and I get plenty big...and strong....
You are training like an athlete man, keep it up..drop the isolation and as someone said all the other high volume stuff...hitting compound lifts 5x5 will make your entire body grow without needing to do sets of 10 of other minor stuff...
Yea bench is totally overrated...but its what all the freaking public and nonner athletes think means the most hah.."what do you bench?" Im like who cares...what do you squat? clean? deadlift?
And Im not saying because I stink at bench....last spring for fun around NFL combine time I repped 225 for 23 and hit a one rep max of 375 and I was probably 235 at the time, and on my standard HRT doses...so if Im training lots of pushing, I can bench plenty, but surely its not the most important lift or impressive lift to tell folks about...nor will it make you GROW like squats, deadlifts, power cleans or even heavy high pulls, etc....
Gymjunkie - I've been doing this program for about 3 weeks now. Going to drop some 3x10s and focus more on heavy lifts
Stevesmi - thanks for the tip. I'll def. Look into your push/pull/legs
Power36 - you make a good point. I'll sub in light cardio and abs for my isolation days. Starting to gain some fat around my midsection from lack of cardio.
Stevesmi - thanks for the tip. I'll def. Look into your push/pull/legs
Power36 - you make a good point. I'll sub in light cardio and abs for my isolation days. Starting to gain some fat around my midsection from lack of cardio.
