Hows everyone doing?
Well… it appears I have been losing some of my strength. It started about 2 1/2 weeks ago. First showed in my bench press when i began loosing reps a few each work out session and then it began in my military press. Last week I was on vacation so I used those 5 days to rest, just did a few sets of 25 push ups each day and that about it.
Saturday after returning home, attempted my workout but was unable to complete any full sets of my bench, military press, or deadlift. Today I was still unable to complete any full sets even after dropping 10-15 lbs. Completed all of my squats but only after dropping 20 lbs… and it was extremely tough.
My routine:
Bench: 3x5
Squat: 3x5
Mil Press: 3x5
PwrCln: 3x5/Deadlift 5x3
Pull Ups: 3x5
Dips: 3x5
3x week
I have been doing the routine for about 1 1/2 - 2 months without any problem and making pretty good progress until now. Diet has remained the same through these two months, except last week while on vacation. Ate lots of fish, eggs, meat. Also spent about 3 days hiking. In the 5 days i was gone i gained 3-4 lbs. lots of eating!!
Supplements have remained the same, multi vitamin-fish oil-protein.
My only guess would be dehydration, while on vacation I didn’t drink nearly as much water (or fluids) as i should have. Wensdays i pla on dropping to weight i was lifting 2 weeks prior to the lose and try to build back up.
Any suggestions, or info would be appreciated.
Thanks
kevin
You need to change up your workout routine. You can’t do all of the exercises that you listed with enough intensity every session to continue to stimulate muscle growth.
The 3 full-body workout a week are fine but you need to select either (not both) a squat or deadlift variation, one compound upper pulling and one compound upper pushing exercise each workout, some mobility/stability work and some core work for each workout.
Example:
Mobility/Stability Warm-Up�?? A1. Cuban Snatch Press
A2. Burpees
Resistance/Elasticity Lower�?? A1. Back Squats
A2. Bench Jumps
Resistance Upper�?? A1. Dips
A2. Pull-ups
B. (throw in some curls or other isolation movement if you want)
Core�?? A. Leg raises
B. Planks
Alternate either a Squat or Dead variation for each workout. Rotate your push/pull exercises each workout.
ie, bench press w/ cable rows, military press w/ upright rows, dips with pull-ups.
Also, you need to increase your volume for each exercise, (except oly lifts) you should be hitting somewhere between 25 to 32 total reps per exercise, ie. 5 x 5, 8 x 4 etc.
You need to change up your workout routine. You can’t do all of the exercises that you listed with enough intensity every session to continue to stimulate muscle growth.
The 3 full-body workout a week are fine but you need to select either (not both) a squat or deadlift variation, one compound upper pulling and one compound upper pushing exercise each workout, some mobility/stability work and some core work for each workout.
Example:
Mobility/Stability Warm-Up�?? A1. Cuban Snatch Press
A2. Burpees
Resistance/Elasticity Lower�?? A1. Back Squats
A2. Bench Jumps
Resistance Upper�?? A1. Dips
A2. Pull-ups
B. (throw in some curls or other isolation movement if you want)
Core�?? A. Leg raises
B. Planks
Alternate either a Squat or Dead variation for each workout. Rotate your push/pull exercises each workout.
ie, bench press w/ cable rows, military press w/ upright rows, dips with pull-ups.
Also, you need to increase your volume for each exercise, (except oly lifts) you should be hitting somewhere between 25 to 32 total reps per exercise, ie. 5 x 5, 8 x 4 etc.
You said your diet has been the same the whole time, but you didn’t say how much you’ve been eating. Are you eating enough? Are you sleeping enough?
Changing up your routine may help though.
Im not keeping a strict diet, but it is clean. Im taking in about 1900-2200 calories and getting about 150 grams of protein. Sleep varies, but on average its 7-8 hrs.
[quote]Keving14 wrote:
Im not keeping a strict diet, but it is clean. Im taking in about 1900-2200 calories and getting about 150 grams of protein. Sleep varies, but on average its 7-8 hrs.[/quote]
That’s way too low. I eat more than that when cutting. What are your goals? What are your current stats?
Age: 19
Height: 5’6"
Weight:158-160lbs
BF: ~13-15
Bench: 1RM 235-240
Squat: 1RM 310
Dead: 1RM 295
Pull Up: 5RM BW+65
Dips: 5RM BW+100
Goal: Strength
Deadlift is to low for my liking… i have tiny hands so my grip likes to give out. I throw in farmers walk and other grip stuff at the end of my workout. It has been helping … until this past week of training
[quote]Keving14 wrote:
Age: 19
Height: 5’6"
Weight:158-160lbs
BF: ~13-15
Bench: 1RM 240
Squat: 1RM 310
Dead: 1RM 295
Pull Up: 5RM BW+65
Dips: 5RM BW+100
Goal: Strength
Deadlift is to low for my liking… i have tiny hands so my grip likes to give out. I throw in farmers walk and other grip stuff at the end of my workout. It has been helping … until these past few weeks.
[/quote]
Yeah, at your age and with your goal being strength, you are definitely not eating enough. I’d start reading some of the articles here on eating more. Massive Eating and the 7 Habits are probably good starting points for you.
This is a good reference.
http://www.T-Nation.com/tmagnum/readTopic.do?id=640350
Read the articles linked there.
Thanks for the suggestion shawnhavoc and thank you for the points vader. Ill check the articles out now… and boost my intake.
Thanks for the suggestion shawnhavoc and thank you for the points vader. Ill check the articles out now… and boost my intake.
Did you lift while you were on vacation?
Usually, when I start feeling weaker or having a couple poorer sessions, I’ll take a couple of days off, 3-7 usually. I’ll play racquetball and so some gpp stuff, but no heavy lifting or greatly reduced volume.
It happened a little bit ago, and when I got back in the gym I set some PRs.
During vacation i did 2-3 sets of 25 push ups every other morning and thats it. Since i noticed a decline in my lifts before leaving, I was hoping to use the5 day vacation as a good rest. Turns out I got back from vacation and my lifts went to shit.