So I was working out doing SS yesterday and things didn’t go to well… I was only able to do 5/4/2 reps on my press, and my deadlift working set I was only able to do with horrible form, even though my deadlift weight is only 128 lbs and my press weight 56 lbs (Been working out for like a week)
What the hell happened? Did I stall already? What do I do now, keep increasing or do I have to deload?
What are your current stats? (height, weight, years training, current strength level, etc.)
It’s ok to have ups and downs some weeks. It’s only natural.
6’3’', 151 lbs (recovering from skinnymode), only about a week, very low I’d say
Also I’m 17 and male oc
I can comfidebtly say… You are not eating enough food consistently.
[quote]gregron wrote:
I can comfidebtly say… You are not eating enough food consistently.[/quote]
I doubt that, I’ve been paying close attention to what I eat, eating at about 2600 cals per day, 1+ grams of protein per bodyweight so that can’t be it?
[quote]bmn wrote:
[quote]gregron wrote:
I can comfidebtly say… You are not eating enough food consistently.[/quote]
I doubt that, I’ve been paying close attention to what I eat, eating at about 2600 cals per day, 1+ grams of protein per bodyweight so that can’t be it?[/quote]
How long have you been running the program( SS )?
Did you start with just the bar?
Do you weigh yourself every week/month and if so how much weight have you gained on a weekly/monthly basis? ( If you gain weight on a weekly/monthly basis you are doing something right so keep doing it untill it stops working )
Ps. You can make it easy for yourself and deload and then start a tad lighter( after the deload ) and upt the calories to atleast 3000 a day.
A tip for getting in more calories is wendlers bulking “method”
Eat four meals a day.
Take a protein shake after each meal at home( 4 shakes a day )
If you/your mom have a blender you can put a scoop of icecream, 5dl whole milk, a banana and 2 scoops of protein powder( any kind will do ) in the blender and make a delicious dessert for every meal. Not everyone can treat themself with a dessert after each meal and still get better, but you are so lucky that you can 
I started doing this and its helps alot, been hitting alot of PR`s lately and I think those shakes are a contributing factor.
- Warning: Lately there have been some threads made by people who have done GOMAD or similar and who have gained to much fat, dont let that happen to you aka Its good to gain when you want to be stronger and bigger, but no reason to get fat. So keep that in mind and if you gain to much fat, scale the total food consumption down a bit.
[quote]bmn wrote:
[quote]gregron wrote:
I can comfidebtly say… You are not eating enough food consistently.[/quote]
eating at about 2600 cals per day, [/quote]
Well there’s your problem.
[quote]Welsh_Lifter_91 wrote:
[quote]bmn wrote:
[quote]gregron wrote:
I can comfidebtly say… You are not eating enough food consistently.[/quote]
eating at about 2600 cals per day, [/quote]
Well there’s your problem.[/quote]
Why’s that? Shouldn’t you eat at 18xyour bodyweight for a bulk?
[quote]bmn wrote:
[quote]Welsh_Lifter_91 wrote:
[quote]bmn wrote:
[quote]gregron wrote:
I can comfidebtly say… You are not eating enough food consistently.[/quote]
eating at about 2600 cals per day, [/quote]
Well there’s your problem.[/quote]
Why’s that? Shouldn’t you eat at 18xyour bodyweight for a bulk?[/quote]
Its not that simple, people are different( different metabolism, different daily activity etc ), but it probably works as a starting point, but you have to adjust it if you dont gain strenght and mass from it. PS. who says that a bulk is 18xbw?
[quote]florelius wrote:
[quote]bmn wrote:
[quote]Welsh_Lifter_91 wrote:
[quote]bmn wrote:
[quote]gregron wrote:
I can comfidebtly say… You are not eating enough food consistently.[/quote]
eating at about 2600 cals per day, [/quote]
Well there’s your problem.[/quote]
Why’s that? Shouldn’t you eat at 18xyour bodyweight for a bulk?[/quote]
Its not that simple, people are different( different metabolism, different daily activity etc ), but it probably works as a starting point, but you have to adjust it if you dont gain strenght and mass from it. PS. who says that a bulk is 18xbw?[/quote]
Read it on /fit/
“Bulking Diet:
Calories: 16-18x bodyweight (in lbs)
Protein: 1+ grams per lb. bodyweight”
Read the last anecdote for a “bulking” diet.
^^^ That’s an extreme example, but the “fit” advice seems pretty low to me for a “bulk.”
[quote]bmn wrote:
[quote]Welsh_Lifter_91 wrote:
[quote]bmn wrote:
[quote]gregron wrote:
I can comfidebtly say… You are not eating enough food consistently.[/quote]
eating at about 2600 cals per day, [/quote]
Well there’s your problem.[/quote]
Why’s that? Shouldn’t you eat at 18xyour bodyweight for a bulk?[/quote]
Whatever you’ve read, if you’re not gaining weight, you’re not eating enough. It’s as simple as that. You could be eating 100 calories per pound of body weight (hyperbole before I get flamed) if you’re not gaining weight you’re not eating enough. It’s no more complicated than that.
Well, all eating issues aside, I still don’t know what to do about my next workout regarding the deadlift and press weight. Should I keep adding weight, deload, keep it the same…?
[quote]bmn wrote:
Well, all eating issues aside, I still don’t know what to do about my next workout regarding the deadlift and press weight. Should I keep adding weight, deload, keep it the same…?[/quote]
If you’re sure you’ve stalled and you didn’t just have a bad day, then deload. You’re still learning the movements at this stage and that’s far more important than what’s on the bar. Pick a weight that feels heavy, but you can still do with good form and go from there.
[quote]Welsh_Lifter_91 wrote:
[quote]bmn wrote:
Well, all eating issues aside, I still don’t know what to do about my next workout regarding the deadlift and press weight. Should I keep adding weight, deload, keep it the same…?[/quote]
If you’re sure you’ve stalled and you didn’t just have a bad day, then deload. You’re still learning the movements at this stage and that’s far more important than what’s on the bar. Pick a weight that feels heavy, but you can still do with good form and go from there.[/quote]
I think I might just have had a bad day/too little rest inbetween sets, does that mean continue adding weight?
[quote]bmn wrote:
[quote]Welsh_Lifter_91 wrote:
[quote]bmn wrote:
Well, all eating issues aside, I still don’t know what to do about my next workout regarding the deadlift and press weight. Should I keep adding weight, deload, keep it the same…?[/quote]
If you’re sure you’ve stalled and you didn’t just have a bad day, then deload. You’re still learning the movements at this stage and that’s far more important than what’s on the bar. Pick a weight that feels heavy, but you can still do with good form and go from there.[/quote]
I think I might just have had a bad day/too little rest inbetween sets, does that mean continue adding weight?[/quote]
what does The Allfather Rippetoe say about that?
[quote]bmn wrote:
[quote]Welsh_Lifter_91 wrote:
[quote]bmn wrote:
Well, all eating issues aside, I still don’t know what to do about my next workout regarding the deadlift and press weight. Should I keep adding weight, deload, keep it the same…?[/quote]
If you’re sure you’ve stalled and you didn’t just have a bad day, then deload. You’re still learning the movements at this stage and that’s far more important than what’s on the bar. Pick a weight that feels heavy, but you can still do with good form and go from there.[/quote]
I think I might just have had a bad day/too little rest inbetween sets, does that mean continue adding weight?[/quote]
If it was a bad day, at your next session go for the same weights as the last session, if you can make them then carry on progressing as normal. As for rest take as much time as you need up to 5 mins maybe even more when the weight you’re using gets heavier is acceptable on a strength program
[quote]fr0IVIan wrote:
[quote]bmn wrote:
[quote]Welsh_Lifter_91 wrote:
[quote]bmn wrote:
Well, all eating issues aside, I still don’t know what to do about my next workout regarding the deadlift and press weight. Should I keep adding weight, deload, keep it the same…?[/quote]
If you’re sure you’ve stalled and you didn’t just have a bad day, then deload. You’re still learning the movements at this stage and that’s far more important than what’s on the bar. Pick a weight that feels heavy, but you can still do with good form and go from there.[/quote]
I think I might just have had a bad day/too little rest inbetween sets, does that mean continue adding weight?[/quote]
what does The Allfather Rippetoe say about that?[/quote]
I’ll answer for him so he doesn’t have to look up the answer. If you fail, try again at the same weight you failed until you get it right…
As for deloading, I’d recommend that rather than retrying. Go down to a hard weight, but not a crazy weight. Get the movements down, and do them well. Then progress.
–Me
[quote]Welsh_Lifter_91 wrote:
[quote]bmn wrote:
[quote]gregron wrote:
I can comfidebtly say… You are not eating enough food consistently.[/quote]
eating at about 2600 cals per day, [/quote]
Well there’s your problem.[/quote]
x2 on that. At 150 lbs and 6’3 you need to eat. 2600 is not nearly enough. At that height and weight I would say your a perfect candidate for GOMAD although I see others have warned against it. A little fat on your frame wont hurt you but if your not getting enough cal your body wont be able to get stronger.
Member since 2005 and still 150lbs at 6’3?