How the hell did I get so weak?

[gettinlarger]

OK, a few weeks ago, I had to take a week or 10 days off of lifting, due to a pretty bad sickness. Anyhow, when I got back in, I was weak as hell, especially on bench. I know that's normal, but shouldn't that start to go back up now? It's been like 2 and a half weeks. Before I got sick, I was easily doing ...

185 for 12
205 for 10
225 for 7
245 for 3
and I even threw up 255 once

Now, I'm lucky to do
185 for 10
205 for 7
225 for 3

And those last reps are me really pushing it. I'm starting to get frustrated. Like, no other part of my body has gone down so much. My shoulders/back/legs/arms ... theyre all back up to their strength they were at. Anyone know what the deal is with my chest ... ? Maybe I should switch up my routine? I normally do flat bench, flat db, flyes ... I include incline on a sep. day, but I'm gonna start to throw that in on normal chest day.

 

[FitnessFrk]

check your diet, especially your carb intake. the body needs extra cals to recover from illness and injury.

 

[b fold the truth]

When you are comming back from a layoff or being sick...eat a TON of food. Remember that compound movements are just that...they involve many different muscles. If all of your muscles became weaker during your layoff...that could mean large decreases in strength. If your delts, chest, tric, bic, lats, etc...all got a little weaker...that means a large decrease in strength.

Hope this made a bit of sense...

B True

 

[Haz]

I'm the same way, when I take some time off or get sick, my bench is the lift that suffers the most. I think its because humans weren't meant to bench heavy weights. Think about it, how often in the real world are you on your back pushing something really heavy off your chest? Leg, back and arm muscles are used much more often, so they keep their strength more easily.

At least that is my theory on it.

 

[Snatch518]

Good theory Haz, I buy it.

 

[mattcanning99]

i know exactly how you feel.

two weeks ago, i could do:

85 lbs dumbbells: 7 reps
185 lbs: 10 reps +

now i am lucky to bench 185 lbs 6 times only a week later.

i could barely do 2 plates for one rep...which was my 1RM in november.

maybe it was caused by an off day

best advice for this would probably be to assess your diet and training and keep working hard.

 

[gettinlarger]

thanks fellas, especially b fold. since ive gotten better, i have been eating much more than i had before. my appetite is huge. guess ill just keep it up. but wouldnt you know it ... i had to be all nauseous today and unable to eat, and threw up a bunch of shit. why is the world against me becoming huge?! haha.

 

[VicTusDeuS]

It could also be that your muscles and joints grew cold for not being used in over a week. See how it goes next week to see if you are back up to normal. Sometimes when I take time off and go back to lifting my poundages are off and I get tired at lower weights. A week later when im back into lifting at full swing i am totally fine.

 

[Grantsdu]

If you threw up the other day you may still be sick. When your sick your body becomes really weak. Its been working its ass off trying to get rid of the bacteria or virus. Give it time. I found that taking it easy after something like that will oftem times help me. It will keep your muscles use to being working but not work your body as hard, you will rocover faster!!