Home of strength: powerlifting, olympic lifting, grip strength, strongman, odd object lifting, explosive power...
Moderators: hardcore iv, fredrikw, JP, stateofflux, bronco
All the things I've read suggest that beginners should have pretty much linear improvement, but that is far from the case with me over the past 7.5 months. It's very much a stair step with long plateaus sometimes, and pressing is more of just a straight line that goes up and down sometimes.
In February my max bench press was 130 lbs for 1 rep, 6 months later and ~10 pounds heavier bodyweight I can probably bench press 140 lbs for 1 rep. I work up to 5 reps at 115-125 lbs then fail a bunch, back off and start over. I've done that lots of times and it doesn't seem to be going anywhere.
I'm having similar problems with squatting just not as bad, but only recently have been failing to progress with dead lifts, which I'm not worried about because I think that lift is way ahead of the others maybe. I'm not really sure which lift is ahead or behind actually, but it just seems that there is a massive gap between dead lift (250 lbs/113.4 kg) and squat (175 lbs/79.4 kg) numbers.
This is already longer than I was planning
, but anyway, besides gaining a ton of weight which I am working on, what should I be doing to progress? Is this how things normally go for people or am I just not very strong?
[quote="Mikhail Koklyaev"]Benedikt he is deadlift god , I'm only amateur
- Active Member
- Posts: 594
- Joined: Thu Mar 17, 2011 11:27 pm
First off, don't worry about gap between lifts. Everyone has different levers and are due to be better/worse at some lifts than others.
I have horrible levers apparently
tall, long arms and long torso
....You'll get to a point where attempting 5x5 maxes (or any other max) even once every 2 or 3 weeks is just going to bury you into a hole.
I found something that helps as well is just trying different stances/grips/equipment (shoes/belts) mixes things up well. Pausing at the bottom on bench for more explosive power, controlling the negative portion better.
I feel like I am already buried in a hole sometimes. When I first started everything was heavy, then it got heavier and more difficult every session till I just wasn't strong enough to lift it anymore. That is how it's been all of this year. Everything just keeps getting harder till I can't do it, then I back off and work up to maybe a little bit more the next time.
I've changed lots of things with my squat and bench press recently and want to get one of those belts from buzz's shop, but it's a bit too much for me to spend right now. When I do use a belt it's one of those shitty velcro types, so I'm sure a good one would help. I'm focusing on not using a belt for squats though because my core needs to get stronger, so I'm going to force it to.
[quote="baldy"]Don't loose heart, you are making progress and I am sure your form is way better than it was when you started.
Your squat and deadlift aren't miles apart so wouldn't stress too much about that.
Pressing is always tough, I think its in part because the weight is so much less, so even a 5% increase is hard to notice.
You dont mention your bodyweight, but 5x5 stuff is a good beginner program and once you can squat 1.5xbw, deadlift 2xbw and bench bodyweight then its time to mix it up with different programs. I don't know what your bodyweight is, so this might not be relevant.
Two things that always jump up my progress are competition and training partners. Competitions don't need to powerlifting comp it can just be some trash talking online with a race to 100kg squat for example. Training partners are treasures and if you can find someone stronger or more experience to train with then do it! Don't underestimate the extra reps you get when someone is shouting in your ear.
I'm very skinny, 169 lbs at 6'3"
, so still some time till I get 1.5x bw squat, 2x bodyweight deadlift i think will be a lot closer, but bodyweight bench may take years, especially if I can stick with eating this much.
There is a bench press and deadlift contest at my gym the 1st of october that I will probably enter, but that is more just buying an overpriced T-shirt and spending a saturday at the gym than a real contest, seeing as I don't know anyone that would be in my weight class to compete with.
Training partners would definitely help, but nobody I know is interested in weight training at all. Even the people I've met at the gym aren't very interested. Mostly they are talking about low carbs, which new supplements they are taking and how yesterday was legs, today is chest and biceps. That and I just don't like most of them. Seems to be all republicans and lots of juiced up police/bodybuilders.