Stalling

j99li

Hi everyone,

Today's workout was quite tough for me....

on my 3rd set of bench press, I was only able to get 4 reps in at 70# before i just completely failed that I had to shout for help to get the bar off of me. I was able to get the other 2 sets in after a long rest.

Same with my rows...I was to row 90# today but I just couldn't do it....I did the first 2 sets with pretty crappy form so I deloaded back to 85# and did the rest.

How do you progress from these stalls?

Thanks,
Jie

bumblebums

This happens. Maybe you finally got to a weight for which you require more than a neural adaptation (something that seems to be responsible for most of the noob gains). Or maybe you didn't sleep enough or eat enough, or are at the stage in your menstrual cycle when you are relatively weaker. Make notes of all of these things in your lift notebook.

I would work with the same weight the next time you attempt these lifts, and maybe deload by 2.5 or 5 lb if you cannot complete a 5-rep set.

j99li

That makes sense. my TOM is this thurs so that might be why

bumblebums

I am usually weaker in the second half of my cycle, and many of my best upper body lifts happen in the first week--which was a bit surprising when I first noticed it.

j99li

When did you find the rows getting harder? I found today that a 5lb difference between 85 and 90 was huge

bumblebums

I don't do rows--perhaps someone else can answer.

chubby_checkers

When did you find the rows getting harder? I found today that a 5lb difference between 85 and 90 was huge

The jump from 95lbs to 100lbs is what got me. I could do all sets at 95, but couldn't get them at 100. I ended up doing 3 workouts with 3 sets of 8 at 95 and was then able to get 100. You can try that and see if it helps, or you can start using fractionals (if they're available to you) so you're not increasing as much.

cleotherio

I am usually weaker in the second half of my cycle, and many of my best upper body lifts happen in the first week--which was a bit surprising when I first noticed it.

Wow--I have never even thought of that. This is something I'll try and keep note of!

As far as rows, I stopped doing them. For the most part. They're not part of the regular Texas routine (working on power cleans instead), so I only do dumbbell rows occasionally as an assistance exercise. I was stalled at about 100lbs forever. Anytime I tried to go up to 105, my form fell apart and it killed my left shoulder.

j99li

are you ladies doing something different than the 5x5?

bumblebums

are you ladies doing something different than the 5x5?

Sounds like cleotherio and I are doing Mark Rippetoe's program (though we are at different stages, I am not yet doing Texas).

cleotherio

are you ladies doing something different than the 5x5?

Sounds like cleotherio and I are doing Mark Rippetoe's program (though we are at different stages, I am not yet doing Texas).

Yes, KiraBob is also doing Texas. I'm working off a spreadsheet that Kira sent me to come up with my working weights. I still want to read Rippetoe's "Practical Programming" book to get the whole program. I started SL in March. I had some previous experience lifting off and on, and my weights were getting really heavy. I wanted to stick to something simple, similar to SL, but a little different.

bumblebums

Yeah, I am holding out a hope for gains on a standard linear program for now.

girlie100

This happens. Maybe you finally got to a weight for which you require more than a neural adaptation (something that seems to be responsible for most of the noob gains). Or maybe you didn't sleep enough or eat enough, or are at the stage in your menstrual cycle when you are relatively weaker. Make notes of all of these things in your lift notebook.

I would work with the same weight the next time you attempt these lifts, and maybe deload by 2.5 or 5 lb if you cannot complete a 5-rep set.

good advice as usual bumblebums

I think the SL set up is after 3 stalls deload 10% but I'm not doing SL either so someone with the program will be able to correct me if that's wrong. if you have an iphone I recommend the stronglifts app as it calculates your deloads for you when you stall

j99li

I have that app! I love it!

What is the rippletoe program? I feel like I am always on the hunt for other programs lol. Even while doing stronglifts, I am thinking about others and reading the NROL4W

bumblebums

We're referring to programs described in Mark Rippetoe's books. Starting Strength is about the linear program for novices and describes proper form. This is really a must-read for anyone serious about lifting. Practical Programming for Strength Training is the book about intermediate and advanced programming and strength training for athletes who aren't primarily lifters. A part of it outlines what is known as the Texas Method, more appropriate for lifters whose linear progression has stalled.