Lifting weights while in a deficit

Do you mean stall mid set??

Strength is finite. If one could keep adding weight to lifts each week, then everyone would have the potential to break every weight lift record.
Just do what you're capable of doing. That's not a fail.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

Overhead press is one of the hardest lifts to progress, and a 5 lb increase is pretty significant for that lift. You might want to consider other methods of adding weight - washers, chains, etc. I think you can purchase weights smaller than 2.5 lbs so that you don't have to add 5 lbs every time.

Onederchic wrote: »

ninerbuff wrote: »

Strength is finite. If one could keep adding weight to lifts each week, then everyone would have the potential to break every weight lift record.
Just do what you're capable of doing. That's not a fail.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

Thank you. I felt like maybe I was doing it all wrong or something. I mean, from what I have read on the boards here, I wasn't expecting to really gain muscle since I am in a deficit so when I stalled in what I can lift, I was unsure of what to do next.

There is a point where your existing muscle just won’t get stronger without getting bigger. That isn’t easy to do while on a deficit. The only additional advice I can give you on top of what ninerbuff posted is to look at your protein intake and the timing of your meals. You might be able to slowly add some mass and strength, but don’t expect much or fast. Patience and persistence. One of the things to look forward to now is a general maturity to your musculature that you see in people who have trained for while.

ndj1979 wrote: »

Onederchic wrote: »

Pelamblue wrote: »

Do you mean stall mid set??

I mean as in I am unable to add weight amount to the lift. For example, my overhead press is currently 60lb, and I struggle with it near the last couple of reps, but I can not go up to 65lb because I am unable to do but a rep or two before my arms give out I know SL states to add weight each week or whatever, but I am currently unable to.

I have not done strongfits but if you can do OHP at 60# for 5x5, I would say stay at that weight and keep doing 5x5 until you feel that you can bump the weight up ....OHP is a b**ch to improve on ...it is just a tough lift...

This...and yes, OHP is hands down the most difficult lift to improve on IMO. For myself, I had to start doing more push presses to make much headway in my strict overhead.

howekaren wrote: »

I had to get some 1 lb weights to add (I used batting practice doughnuts) because the 5 lb increments was too much. It enabled me to build up to the 5 lb increase. So far, that's helping.

I have 1.25 lb plates for those upper body lifts where I can't go up 5 lbs. 2.5 lb increments are more workable.

In my workout journal where I plan my upcoming lifts for the day, I have a "standard" weight and a "variable" weight. For example, on my OHP I might set the goal of five sets of three at 165. On most days, I can hit that goal. Some days I feel weaker, and 165 just seems like too much. So I look at my variable, which says "-20 lbs, +2 reps". So instead of doing sets of three at 165, I do instead sets of five at 145. Less weight, more reps, still intense.

On the other hand, some times I walk in feeling like a beast and really want to push it. So my variable would also show "+20 lbs, -1 rep optional". On this day I do sets at 185 for either two or three reps, however many I can do that day.

If I do the "beast" version three workouts in a row, then I add 5-10 pounds as my new standard. Doing this I have increased my OHP max by fifty pounds over the past year, from 155 to 205. Actual improvements come on average every month or so, not every single week, but it still adds up. (One other note: I have accomplished this while lifting at one-rep-max weight only twice. Otherwise I'm lifting 3-5 reps at a time.)