hey guys so as u know i started that offseason routine i told u guys about last week.
last week i did it and benchd 175 5 times for 4 sets with no problem.
this week i did the same workout and doing 170 was a bit of a struggle for me. what do u guys think is the problem. one thing i did do different this week is i went to del taco and ate a lot (chicken tacos, burrito) and then went to workout right after and didnt really feel that good. do you guys think this caused the problem? i did have a real hard workout week last week so maybe i was a bit tired?
do u guys increase like every single week? im just surprised this has happened only in my second week but what do i know? so what u guys think?
Hmmm I was going to say overtraining but its your second week in? I would then have to say its a nutritional thing, are you taking any supplements along with your new program?
Really it depends on a lot of things. Nutrition, rest, even the particular day. I would also check out what exercises you are doing before your bench. If you’re doing pushups, warming up too much, tricep exercises, etc, you won’t be able to bench as much.
I’m not saying these things aren’t good to do for particular purposes, I generally leave that kind of work after the bench. But sometimes you need to pre fatigue or post fatigue.
[quote]HandOfGod wrote:
It sounds to me like a little bit of overtraining. Try taking a week off, or an easy “maintenance week,” while loading up on carbs. Take an easy lift session with light weights and focus on form. Then once you feel rested, try those lifts again and see if your still having problems.
This happens to me when I start a new program because I tend to go a little overboard and I can feel my body giving in to the stress. Rest weeks are a good thing.[/quote]
Its his second week on the program, where are you getting overtraining from?? Might just have had a bad day in the gym buddy, it happens to all of us.
If it keeps persisting, switch up the exercises and try benching a couple weeks from now instead of every week.
cuz even before the workout i felt really tired. ive been on a diet that consists of eating a lot. would it maybe be because i ate so much and jsut went straight to workout. maybe i should’ve waited an hour or so?
Why would you struggle with 170 since it should not have even been on the bar?
If you did 175 for 5 with NO PROBLEM last week, after your warm up your first set should have been 180.
How do you warm up also. As a basketball player, your body is used to being more warmed up before lifting than the average bodybuilder. You could probably use a slightly more intense aerobic warm up on the bike, or my favorite, 2 sets of 10 squats.
[quote]Airtruth wrote:
Why would you struggle with 170 since it should not have even been on the bar?
If you did 175 for 5 with NO PROBLEM last week, after your warm up your first set should have been 180.
How do you warm up also. As a basketball player, your body is used to being more warmed up before lifting than the average bodybuilder. You could probably use a slightly more intense aerobic warm up on the bike, or my favorite, 2 sets of 10 squats. [/quote]
i actually did 180 4 times for the first set and my friend spooted the 5th rep. after that i put 175 and could only do about 3 until my friend helped me the next 2 reps. then since i saw 175 was a struggle i put it down to 170 it was still a bit of a struggle. i felt really bad because i ate soo much and went to workout right after without letting the food settle in. maybe i shoulda lowered the volume.
and its not like i wasnt eating a lot. i did play basketball last monday and i played some half court ball. im just ocnfused what i did wrong .
This could be due to anything at all. Based on the information you provided, I can only guess that it was due to the big meal just before your workout or you were just having an “off” day at the gym.