Another Strong Lifts Q

BoxerBrawler

I just completed day two of week six and it was pathetic!

I couldn't lift even half of what I've gotten up to so far. Maybe it's just "me" today...

Tred? a little. Sore? no.

I just didn't feel like I had it in me this morning for whatever reason. It's the same with boxing... most rounds I am on fire, others I feel like I have cement blocks on my arms LOL!

Anyway, has this happened to you?

I know there could be a number of reasons but I am not a happy girl with my results this morning! Grrrr!

Should I keep my current numbers (where I am supposed to be) for day three and move on from there? Or should I try to go up 5 lbs?

Advice is nice....

Thanks!

wolfsbayne

Yes, I have bad days and I have stellar days in the gym. I've been able to lift some heavy stuff one week and then the next week, the same weight is such a struggle that I have to check the bar to make sure I didn't overload it. It happens.

SezxyStef

for sure...I have after two years still have bad days...it is typically due to being tired or lack of carbs for energy.

I would stay where you are for now...and if it is arms as a woman try 2.5lbs increase I did that after I hit a certain level...and now I can OHP 100lb and bench 135...

BoxerBrawler

Thanks ladies! I know that sometimes we kill it in the gym and other times it's like just going thru the motions. I hate that! I mean yeah, I lifted and am feeling it (somewhat) and I got a good 30 minute warm up too but still... I guess even a little progress is better than none. I will stay with the same weight as I did today for day three and see how that goes. I lift at two different gyms and have to remember the olympic bar at my work gym is 45 lbs and the one in my outside gym is 35 LOL! I do low carb and get most of my carbs from veggies and I've bumped it up a bit over the past couple of weeks... I ran (10 minute mile) for 60 minutes yesterday... maybe I am just tired.
I have been having trouble with my bench press and over head, it's funny because my upper body appears very muscular but I need to build strength there. I am taking it slowly.
Thanks again!
Onward and upward!

BoxerBrawler

Oh... and I got mad at myself with the OH because I couldn't lift what I could before so I just unloaded the weight and used the bar by itself but did crazy reps instead of the 5/25. Probably not a good idea but I was fueled by anger LOL!

XavierNusum

cushman5279 wrote: »

Oh... and I got mad at myself with the OH because I couldn't lift what I could before so I just unloaded the weight and used the bar by itself but did crazy reps instead of the 5/25. Probably not a good idea but I was fueled by anger LOL!

Oh that's awesome, I like emotional lifting! I'm either scared that the weight will crush me or I'm imagining it's someone I want to crush! LOL

NoVatheNinja

Initially, I struggled with the bench press and overhead press as well. However, once I discovered using leg drive and bracing my core with the valsalva maneuver, my lifts went up by 10 pounds instantly as soon as I implemented them into my technique. I would try experimenting with different technique cues on the OHP and bench press until you find what works for you.

BoxerBrawler

NoVatheNinja wrote: »

Initially, I struggled with the bench press and overhead press as well. However, once I discovered using leg drive and bracing my core with the valsalva maneuver, my lifts went up by 10 pounds instantly as soon as I implemented them into my technique. I would try experimenting with different technique cues on the OHP and bench press until you find what works for you.

Thanks!!!

colors_fade

Bret Contreras wrote this a while ago, and I think it's true: For every four workouts you do, one will be great, one will suck and two others will be merely okay.

Also, realize, you're eventually going to hit your ceiling with StrongLifts.

brewingPHX

OHPs always *kitten* with my psyche lol. One time I'll kill it, then the next I feel weak as hell!

pmm3437

I've had days where I didn't feel as strong, even when working below my known capacity. I can usually relate it to dietary change or an abnormality that left me with lower glycogen storage levels pre-workout. I can actually duplicate the situation by performing my cardio routine before my lifting, instead of after.

When dropping reps on the standard Stronglifts routine, you are supposed to retry at the same weight again, on your normal cycle. You don't go up unless you complete all 25 reps.

"Deload. If you fail to get 5×5 with the same weight for 3 workouts in a row, deload for that exercise. Take 10% weight off for that lift only, and add 5lb (2,5lb on the Press/Bench) every workout again. Make sure you lift as fast as you can with the lighter weights and focus on technique.

Switch to 3×5. After you had to deload twice on a lift, you switch from 5×5 to 3×5 for that exercise. When that no longer works you switch to 3×3 and then 1×3. This drops the volume (stress) while increasing the intensity. There will be less technique practice, but by this time you should have had plenty." - Read more: http://stronglifts.com/what-to-do-after-12-weeks-of-stronglifts-5x5/

loconnor466

SezxyStef wrote: »

for sure...I have after two years still have bad days...it is typically due to being tired or lack of carbs for energy.

I would stay where you are for now...and if it is arms as a woman try 2.5lbs increase I did that after I hit a certain level...and now I can OHP 100lb and bench 135...

100OHP? You are my hero! Going in tonight, my target is 60#. 55# was a struggle, so I'll see how I do!

XavierNusum

colors_fade wrote: »

Bret Contreras wrote this a while ago, and I think it's true: For every four workouts you do, one will be great, one will suck and two others will be merely okay.

Also, realize, you're eventually going to hit your ceiling with StrongLifts.

Paul Carter has said the same. He called the +/- 10 days. He also advocates using an EDM (everyday max) not the max you hit when all the stars aligned, what can you do feeling the way you do today?

shor0814

I don't do SL but I think it applies to any workout. Sometimes I go in feeling like I am wasting my time, warmups feel like a ton and I question my ability to hit the working set and then shock myself by just killing it, so I never jump to conclusions about how my workout will go. My general rule is to go in and give it my all. If the working set is a complete disaster I walk away and don't even log it. I might come back in the afternoon when my energy level is up or I might just do it a different day. If I give it 100% and I just miss a lift I do whatever my program calls for on a missed set.

If the weights legitimately beat you then deload or whatever, if you beat yourself, the regroup and take another shot at it later or the next day.

BoxerBrawler

pmm3437 wrote: »

I've had days where I didn't feel as strong, even when working below my known capacity. I can usually relate it to dietary change or an abnormality that left me with lower glycogen storage levels pre-workout. I can actually duplicate the situation by performing my cardio routine before my lifting, instead of after.

When dropping reps on the standard Stronglifts routine, you are supposed to retry at the same weight again, on your normal cycle. You don't go up unless you complete all 25 reps.

"Deload. If you fail to get 5×5 with the same weight for 3 workouts in a row, deload for that exercise. Take 10% weight off for that lift only, and add 5lb (2,5lb on the Press/Bench) every workout again. Make sure you lift as fast as you can with the lighter weights and focus on technique.

Switch to 3×5. After you had to deload twice on a lift, you switch from 5×5 to 3×5 for that exercise. When that no longer works you switch to 3×3 and then 1×3. This drops the volume (stress) while increasing the intensity. There will be less technique practice, but by this time you should have had plenty." - Read more: http://stronglifts.com/what-to-do-after-12-weeks-of-stronglifts-5x5/

Thanks for this information. I read all of this a little while ago and forgot to consider it. Tomorrow is day three for me so I'll definitely try this.

Also, the thing you mentioned about doing cardio before lifting. I did that yesterday, spent around 30 minutes on the tread mill, only going between 5.5 and 6 mph which isn't fast for me but still... I wonder if that's what sucked my energy out.

BoxerBrawler

shor0814 wrote: »

I don't do SL but I think it applies to any workout. Sometimes I go in feeling like I am wasting my time, warmups feel like a ton and I question my ability to hit the working set and then shock myself by just killing it, so I never jump to conclusions about how my workout will go. My general rule is to go in and give it my all. If the working set is a complete disaster I walk away and don't even log it. I might come back in the afternoon when my energy level is up or I might just do it a different day. If I give it 100% and I just miss a lift I do whatever my program calls for on a missed set.

If the weights legitimately beat you then deload or whatever, if you beat yourself, the regroup and take another shot at it later or the next day.

Yes, I kind of have the same attitude. I mean it bugged me at the time but today is a new day. I am not going to re-attempt lifting today, I'll stick with my current schedule and just go for cardio and some core work today In fact, I am thinking of taking two days and lifting again on Saturday. When I started the program for some reason I started on a Tuesday so my lift days have been Tues/Thurs/Sat. I changed it because I missed last Saturday so I lifted on Monday. I want to get back to my normal schedule and maybe an extra rest day will benefit.

jimmmer

Wendler:

"Understand that PR’s aren’t given to you; they are earned through work, struggle and sacrifice. Often, those who become depressed and discouraged after a bad workout are beginners and young lifters who don’t yet realize that greatness doesn’t always show up. There will be bad days – really bad days."

secretsydney

NoVatheNinja wrote: »

Initially, I struggled with the bench press and overhead press as well. However, once I discovered using leg drive and bracing my core with the valsalva maneuver, my lifts went up by 10 pounds instantly as soon as I implemented them into my technique. I would try experimenting with different technique cues on the OHP and bench press until you find what works for you.

FYI using your legs when doing an OHP is classed as a push press, not the same as an OHP

pmm3437

cushman5279 wrote: »

pmm3437 wrote: »

I've had days where I didn't feel as strong, even when working below my known capacity. I can usually relate it to dietary change or an abnormality that left me with lower glycogen storage levels pre-workout. I can actually duplicate the situation by performing my cardio routine before my lifting, instead of after.

When dropping reps on the standard Stronglifts routine, you are supposed to retry at the same weight again, on your normal cycle. You don't go up unless you complete all 25 reps.

"Deload. If you fail to get 5×5 with the same weight for 3 workouts in a row, deload for that exercise. Take 10% weight off for that lift only, and add 5lb (2,5lb on the Press/Bench) every workout again. Make sure you lift as fast as you can with the lighter weights and focus on technique.

Switch to 3×5. After you had to deload twice on a lift, you switch from 5×5 to 3×5 for that exercise. When that no longer works you switch to 3×3 and then 1×3. This drops the volume (stress) while increasing the intensity. There will be less technique practice, but by this time you should have had plenty." - Read more: http://stronglifts.com/what-to-do-after-12-weeks-of-stronglifts-5x5/

Thanks for this information. I read all of this a little while ago and forgot to consider it. Tomorrow is day three for me so I'll definitely try this.

Also, the thing you mentioned about doing cardio before lifting. I did that yesterday, spent around 30 minutes on the tread mill, only going between 5.5 and 6 mph which isn't fast for me but still... I wonder if that's what sucked my energy out.

Long duration steady state cardio uses up glycogen stored in muscle fibers, and then from the liver. Lower glycogen availability can reduce the strength of fiber contraction, as well as lengthen the amount of time it takes to clear waste and recover between sets. Hydration and electrolyte balance can have a similar impact. This is why most trainers will tell you to lift 1st on combo days.

One or more of these factors is most likely the culprit in this recent instance, and all of them were affected by doing cardio 1st..

*** On a side note, there is a free Stronglifts app available for iOS and Android from the official web site, that you can use to track your lifts. It will guide you thru the basic routine, and tell you when to deload, etc. There are some extra features that require a purchase to unlock, but I've found the free version ( which I use ) is sufficient for my purposes. ***

SezxyStef

jimmmer wrote: »

Wendler:

"Understand that PR’s aren’t given to you; they are earned through work, struggle and sacrifice. Often, those who become depressed and discouraged after a bad workout are beginners and young lifters who don’t yet realize that greatness doesn’t always show up. There will be bad days – really bad days."

yup 2 years in after numerous deloads, failures and feeling bad...I earned what I have accomplished...it's a good feeling hitting those PR's and milestones...

BoxerBrawler

All really good information and advice. Thanks fellow SL people!

Okay... so I cheated. I went to the gym earlier today with all of the determination in the world and I re-did my lifts from my "fail day". I crushed my lifts today. I am a happy (and strong) girl! Bring on Saturday I'm back to my regular schedule - Tuesday, Thursday, Saturday.

I downloaded the app to my phone, it's very cool, thanks!