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Progress w/ Plateau Questions
kdcshesback
Posts: 47 Member
Okay... So I love the lifting program! I compete with myself almost every rep to see how much I can do. I am at a weight I am happy with for my height... 148/149lbs at 5'6".
Currently my maxes are:
Squat: 150 lbs
Bench: 80 lbs
OHP: 70 lbs
Row: 105 lbs
Deadlift: 155 lbs
I've been at some of these numbers for a little over a week though. And although I feel stronger lifting, I don't feel much stronger doing other things, like push-ups (I SUCK at them).
My questions:
What's the deal with my non-push-up self?
What calories are most of you around right now?
I don't want to lose much more weight, just get everything nice and tight, should I stop cardio (even though I LOVE to eat)?
With deadlift, I do two warm-up sets of 5 with lower weight. Is that necessary?
Thanks ladies!!
Currently my maxes are:
Squat: 150 lbs
Bench: 80 lbs
OHP: 70 lbs
Row: 105 lbs
Deadlift: 155 lbs
I've been at some of these numbers for a little over a week though. And although I feel stronger lifting, I don't feel much stronger doing other things, like push-ups (I SUCK at them).
My questions:
What's the deal with my non-push-up self?
What calories are most of you around right now?
I don't want to lose much more weight, just get everything nice and tight, should I stop cardio (even though I LOVE to eat)?
With deadlift, I do two warm-up sets of 5 with lower weight. Is that necessary?
Thanks ladies!!
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Replies
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In fot the information.
Regarding calories, I´m currently at 1850, next week it´ll be 1900. That´s where I should be, as far as I know...0 -
Have you tried deloading some?
I personally find that I have to let my body catch up, and that lifting progression isn't linear for me. I deload quite often, but continue to make stead progress overall. It's normal to progress at one lift and stall at another, at different times.
I think your numbers are quite good, really, so keep up the great work! :flowerforyou:
Also, the only way to get better at doing push-ups, is to do push-ups. Squatting will only get you better at squatting. Strengthening exercises will benefit each other, of course, and help you get stronger overall, but you will have to train the actual exercise in order to get better at it because of the combination of muscle groups and body mechanics involved for each one.
I only do single warm-ups for deadlifts, never sets. Do whatever warm-ups are absolutely necessary, but not so many that it robs you of energy to lift the working weights with proper form.0 -
@leah thanks for the calorie info... I'm just always so hungry that I'm not sure if I'm SUPPOSED to be eating as much as I do or if I just WANT to lol.0
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@Dani Good advice... Thanks. I'll try deloading the next session or two and see what happens.
Also, as much as I hate them, I want to be able to do the stinking push-ups so I guess I just have to practice them.
I'm not tired out when doing the deadlift sets so I guess I will continue doing the warmups then.
Thanks so much again for your feedback... I hope I see some more gains soon : )0 -
Those are pretty decent numbers. WTG!
Yep, the only way to get better at pushups is to do them. I actually fold them in to my cool-down/stretching routine. So I do 10 pushups, work on stretching my hammies and calves, another set of pushups, focus on my quads and hip flexors, another set of pushups, stretch out the torso. . .you get the idea. This might also help: http://www.girlsgonestrong.com/5-tips-for-a-perfect-push-up/
If you are wanting to stay close to where you are, you could probably keep lifting, eat pretty close to maintenance, and drop as much cardio as you want. I do barely any. I walk around campus getting from building to building, and that's about it. I eat at a 15% deficit, and I am slowly losing inches (not pounds, but that's cool as long as I'm shrinking), but I still have some fat to lose. I'm 5'4" and eat at 2000 right now, but have eaten at 2200 without gaining (that's pretty close to maintenance for me). When I drop down to 1800 my lifting really suffers -everyone is different. They might be able to give you some good advice over at Eat, Train, Progress.
Along with a deload, you can also redefine your idea of progression. I've done this with my more challenging lifts. For instance, I got stuck trying to get 5x5 at 70 ohp. I deloaded to 60, did a 5x5, then 65 at 5x5, then 65 at 5x6 and blew through 70 the next time I tried. I'm taking the same approach with bench, although I haven't deloaded. 5x5 at 95, 5x6 at 95, tomorrow I'll try 5x5 at 97.5. It may also be time for you to get some fractional weights so that you can go up in increments smaller than the full 5 pounds.
As for deadlifts, Dani's advice is great. I do 1x3's to warm up, but mostly because I've been trying to nail down some form issues. When I feel like those things are resolved, I'll drop down to 1x1. So, if my working weight is 205, I'd do 1 rep at 135, another at 185 and then my working weight set.0 -
For push-ups, don't do the modified knee push-ups: they're a different exercise. Do full ones, but raise your arms onto a reebok step, or some other stable-off-the-floor surface - I guess the lowest stair or two in a flight would work too. As you get stronger, reduce the height until you are doing them flat on the floor. (Case in point - I can do 24+ knee push-ups with no issues, but struggle with a single full push-up because the muscles used are just that bit different.)0
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um, what everyone else said about pushups.
if you're good with your weight, and want to just keep getting stronger, I'd just eat maintenance for now-- if your maintenance calories are lower than you'd want them to be without the cardio, keep up the cardio, but if not you can drop it.
Chances are you can eat more than you'd think to maintain unless you are VERY sedentary in your daily life. I seem to maintain very well at 2500 and I do very little cardio (I'm also 5'6" -- I weigh more than you but the extra is mostly fat on me, at least judging from your picture). Alternately you can try eating intuitively - eat when you're hungry, eat what sounds good, eat to fuel your workouts, and eat a good mixture of food (which some people will call 'real' food or 'whole' food but I dont' love those terms as they are hard to define - just eat a good mixture of vegetables and fruit and grains and protein and fats -- just food.)
Don't be afraid of experimenting a little and gaining a few pounds. Lets say you do this and at the end of your 2 month trial with it you gain 5 lbs. MAybe you get 2 lbs of muscle there so 3 are fat. You can lose 3 lbs of fat no problem right? you already lost 27. So don't stress too much - you MADE it.0 -
Like everyone said, you get what you train for.
For push-ups, try to figure out what the limiting factor is for you. It could be chest strength or core stability/strength, or even weak wrists. You have to engage slightly different muscles to keep your core straight and rigid during a push-up than a squat.
And if wrists are a problem, try fist/knuckle push-ups. They look badass but they are not that hard to do, and they spare your wrists.0
This discussion has been closed.