Pb

[hornedfrogs07]

Your program is workin great on my dead strength, but I'm stuck like hell on all my other lifts. Same as with the 5x5, I'll work up to a certain point and then just cannot get it any higher.

I pulled a PR 425x5 (2 sets) last week, real iron (instead of those rubber plates in the rec that seem so much lighter) and off of the floor (instead of off of some bouncy-ass pads they made me use in the rec), but my squat is stuck at 325x5 (pussy shit, I know) and my bench [decline] is stuck at 290x5.

You got any ideas on how I can get those up? Keep in mind I work out alone and there's rarely anybody close enough to spot me.

 

[pullinbig]

drop those two exercises for a month or so. do hacks instead of squats along with box squats.

where you missing the lift on bench? top, middle or bottom? some power rack benching can break you thru the sticking point here.

post you leg routine as well as your chest day routine. we'll have a look see.

no one routine will give consistant gains for a long duration. change is necessarry to break thru plateaus.

 

[pullinbig]

oh yeah, what you eating these days? more food may be in order too.

 

[hornedfrogs07]

oh yeah, what you eating these days? more food may be in order too.

Not as much as I was when on the 5x5, but still a lot by normal standards, because I'm trying to cut down to about 210 from my current 222 (already down 8lbs since Sept. 1).


Leg day:

Squats, 2-3x5
Leg Press OR Lunges, 2-3x5-6
Straight leg DL, 2-3x5
Calf raises, 3x8-12


Chest/shoulder day:

Decline BB Press, 2-3x5
Flat bench DB Press OR Flye, 2-3x5-6
Military Press (DB or BB), 2-3x5-6
Weighted dips, 2x8

Been following the routine you posted up here pretty closely, I believe.


On squats, I'm missing more at the very bottom of the lift, and on bench, it varies. Sometimes I'll come closer to missing at the bottom and at other times the middle.

 

[blackbeard]

that cuz you use that damn nike driver lol
bump for PB's answers..this is a thread everyone should read since these are common sticking points

 

[DADAWG]

Not as much as I was when on the 5x5, but still a lot by normal standards, because I'm trying to cut down to about 210 from my current 222 (already down 8lbs since Sept. 1).


Leg day:

Squats, 2-3x5
Leg Press OR Lunges, 2-3x5-6
Straight leg DL, 2-3x5
Calf raises, 3x8-12


Chest/shoulder day:

Decline BB Press, 2-3x5
Flat bench DB Press OR Flye, 2-3x5-6
Military Press (DB or BB), 2-3x5-6
Weighted dips, 2x8

Been following the routine you posted up here pretty closely, I believe.


On squats, I'm missing more at the very bottom of the lift, and on bench, it varies. Sometimes I'll come closer to missing at the bottom and at other times the middle.

sounds like some box work at below parallel would be a big HELP for busting out those squat #s .
where are you failing at on bench ?

 

[hornedfrogs07]

sounds like some box work at below parallel would be a big HELP for busting out those squat #s .
where are you failing at on bench ?

Actually, I do my squats almost every week (probably 3 out of 4 leg days) to a plyo box about 7 inches tall. Just about ATF for me.

And my failing point on bench varies, but it's usually just a couple inches above my chest. Not quite middle of the lift, and not quite bottom.

 

[pullinbig]

so you only squating 1 time per month other than box squats? if so do hacks and drop boxes for a while. add leg presses drop sldl and add GMs. add some pull thrus or glute ham raises, weighted.

do some rack presses for a month at your sticking point. make sure you set the weight down everytime and pause a sec before pressing again.

drop the declines for a month. do racks and dips only for chest movements.

you gonna have some difficulty making consistant gains dropping weight. once you get to the desired weight you may find that gains start again. i am not saying gains cant be had during weight loss but carb manipulation is very imporatant to do this.

these are just suggestions. give um a try if you like or t4ry somethigdiff. but a chnage may help. more food will too. =0)

 

[hornedfrogs07]

so you only squating 1 time per month other than box squats? if so do hacks and drop boxes for a while. add leg presses drop sldl and add GMs. add some pull thrus or glute ham raises, weighted.

do some rack presses for a month at your sticking point. make sure you set the weight down everytime and pause a sec before pressing again.

drop the declines for a month. do racks and dips only for chest movements.

you gonna have some difficulty making consistant gains dropping weight. once you get to the desired weight you may find that gains start again. i am not saying gains cant be had during weight loss but carb manipulation is very imporatant to do this.

these are just suggestions. give um a try if you like or t4ry somethigdiff. but a chnage may help. more food will too. =0)

Yeah, I know eating more will help (biggest component being diet and all), but I'm trying to keep a check on my bodyfat right now, because in the course of gaining 40ish pounds over the last year, it's gone from 9-10% up to 16-17%. I was wearing a 33in waist, and now I'm wearing a 35-36, with actual measurements being 33.5 then and 36.5 now. I've gotta get that back down (always been a little too self conscious about that, thanks to my fatass days).

 

[DADAWG]

Yeah, I know eating more will help (biggest component being diet and all), but I'm trying to keep a check on my bodyfat right now, because in the course of gaining 40ish pounds over the last year, it's gone from 9-10% up to 16-17%. I was wearing a 33in waist, and now I'm wearing a 35-36, with actual measurements being 33.5 then and 36.5 now. I've gotta get that back down (always been a little too self conscious about that, thanks to my fatass days).

i understand your concerns about your looks but dont rush the weight loss and lose muscle in the process .
besides just remember if your waist gets to 40-45 inches but your chest is 60 you will still have a V taper

 

[blackbeard]

i understand your concerns about your looks but dont rush the weight loss and lose muscle in the process .
besides just remember if your waist gets to 40-45 inches but your chest is 60 you will still have a V taper

well said

 

[hornedfrogs07]

i understand your concerns about your looks but dont rush the weight loss and lose muscle in the process .
besides just remember if your waist gets to 40-45 inches but your chest is 60 you will still have a V taper

LOL.

 

[DADAWG]

LOL.

dont laugh some people are built just like that

 

[RJ]

dont laugh some people are built just like that

That's me, although I just don't like getting down below 33-34. I would rather just add to my 52-53 shoulders (may be bigger now) and still have a V. Good call!!