Another Strong Lifts Q

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...

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.

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.

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/

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?

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."

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. ***