Basically I have been on Rippetoes since the end of September. Today I had my first attempt of 105kg 3x5, and it felt fucking heavy. I didn’t use a belt unlike in my two previous sessions, and as a result i did 3 reps in the first two sets and i just couldn’t do the third set. I just feel really shit about it and i’m beating myself up a bit.
My deadlift is at 110kg 1x5 at the moment, going to attempt 115kg 1x5 in my next deadlift session.
That’s normal. It happens from time to time. Reset a bit lower in weight and start over (like 95 kg or so).
Could also be because you ditched the belt and were too used to relying on it vs. your abs, or have weak abs that the belt is helping to artificially strengthen.
[quote]Aragorn wrote:
That’s normal. It happens from time to time. Reset a bit lower in weight and start over (like 95 kg or so).
Could also be because you ditched the belt and were too used to relying on it vs. your abs, or have weak abs that the belt is helping to artificially strengthen.[/quote]
Did some core work afterwards, high repetition stuff. Did decline sit ups with a 22kg weight. I’ve been doing this consistently, so hopefully it keeps getting better.
I am going to lower the amount i’m lifting, but i’m not sure by how much. Is going down to 95kg a bit excessive? Or is it better in the long run? (I’ve already reset once before when i was trying to get to 90kg squat, i did so because i had form breakdown).
move on to texas method or madcow
[quote]RampantBadger wrote:
move on to texas method or madcow[/quote]
I’ve only been on Rippetoes since the end of September though as an absolute newb. Isn’t it a bit too soon?
You’re doing fine. My brother is basically doing the exact same as you with the exact same timing, and he plans on moving to a 4-day 5/3/1 split soon. I sometimes had to remind him that it’s a marathon, not a sprint, and that we all have off-days sometimes. He took any bad day hard because of how happy he was with the progress he almost always made in the gym.
It’s a process.
Just keep going with it, we all have off days and you will need to reset your lifts by a few kilograms every once in awhile in the program. If you have three consecutive off days for one lift where you can’t do the reps or do even less reps then drop it by 5-10killograms and build back up.
Just make sure you get your 8 hours of sleep a night, and plenty of water and food. Like what DSSG said, if you fail a lift 3 consecutive times, deload about 10-15%, and do micro-jumps to get over the plateau. Good luck, guy.