Coach, please provide me with a course of action
First, thanks for the great program. After an 18 month absence from the gym, I finally returned 6 weeks ago. Your program has enabled me to achieve excellent results.
Squat 100 - 150kg
Deadlift 120 - 185kg
Press 50 - 65kg
Bench 80 - 105kg
All for fives, of course.
I know the numbers aren't great, but these increases have come in only 6 weeks!
I've encountered my first hurdle, and am not sure if it's a recovery issue, injury related, or just a simple stall in need of a reset.
My squat suffered it's first decline tonight, where I managed to squat 150kg for 5 / 4 / 4 three days ago (final workout of the week), tonight I only managed 5 / 3 / 3 but with terrible depth and considerable hip rise ahead of bar rise during the ascent. My depth has been excellent up to now, I only wish I had videos to provide you to compare.
To put it in context I'll provide you with my last few sessions.
Squat 145kg 5 / 5 / 5 - Great depth and form.
Bench 105kg 5 / 5 / 3
Back Ext 20kg 12 / 11 / 10
Chinup 7 / 5 / 4
Squat 150kg 5 / 4 / 4 - Great depth, good form, minor tuck at bottom.
Press 67.5kg 3 - 65kg 5 / 3
Deadlift 180kg 5
Squat 150kg 5 / 3 / 3 - Way too high, poor form, MUCH harder than previous 150kg
Bench 105kg 5 / 5 / 4
Deadlift 185kg 4
Now, I don't think it's a recovery issue as both rest and nutrition remained as it always has since the beginning of the program. And my deadlift was not a problem with the 5kg increase, in fact I could have made the 5th rep, but kept it at 4 for some unknown reason. Also, bench - which, historically is my poorest lift and always stalls before my other lifts - also made an increase, albeit only 1 rep.
Would this indicate it is a simple stall? The only reason I am somewhat doubtful is because of the nature of it. the previous 150kg session was actually quite easy, at least no harder than any other session when all 5 weren't made.
The only other option I can consider is a painful injury to my left forearm that has been plaguing me for about 1 week. I am going to see a physiotherapist this week, he is actually my training partner and without a proper diagnosis, mentioned tendinopathy during our last session together. It is really painful during squats, bench and press. On the descent during the latter two, and during the entire lift when squatting.
Thanks again, Coach. Your program is second to none and the best investment I ever made regarding training has been SS and PPST.
Please provide me with your diagnosis and the best course of action.
Put a light squat day in the middle of your week and see what happens.
Originally Posted by TinyArnold
Maybe the jump was too big? 5 kg / 11 lb seems to be a big jump at 150 kg / 330 lb.