After 3 months: low progress & failing lifts

[Dawienchi]

Hi,

I`am 26, Male, 1,85 cm high.
Training SS since roughly 3 months with a pause of 2 weeks.

Progress in the first 6 weeks:

Squat: 40 > 65 kg
Press: 10 > 17,5 kg
Bench: 20 > 35 kg
Deadlif 45 > 67,5 kg
Body-Weight 76 > 80kg

During this time at ate around 2700 - 3000 calroies and drunk no milk.
After a break of two weeks because of lower back pain, I have basically two issues:

- Can`t hit any more the 65kg Squat, feel even insecure at 60kg. But could progress with the deadlift after the break
- Missing progress with the press

Have the feeling I need to increase the calories, but feel fluffy. I although have the feeling that I need to cut back on weights for some time because for me its like a hitting a plateau. Which is really sad with these numbers ..

Hope you can help!

Best wishes from Germany,
Matthias

[Mark Rippetoe]

A Clarification | Mark Rippetoe

The First Three Questions | Mark Rippetoe

[Michael Wolf]

I strongly suspect there are some major form issues here too, but even so, I'm still puzzled by the 10kg press start and getting to only 17.5kg, and bench from 20 to 35, after 6 weeks. I've trained a number of people who are on the far left side of the strength-genetics bell curve, including some in their 60s, and have never seen one so weak. There must be A LOT going on here that's wrong.

[lastoni]

Progress in the first 6 weeks:

Squat: 40 > 65 kg
Press: 10 > 17,5 kg
Bench: 20 > 35 kg
Deadlif 45 > 67,5 kg
Body-Weight 76 > 80kg

Did you include the weight of the bar in these numbers?

[Dawienchi]

I strongly suspect there are some major form issues here too, but even so, I'm still puzzled by the 10kg press start and getting to only 17.5kg, and bench from 20 to 35, after 6 weeks. I've trained a number of people who are on the far left side of the strength-genetics bell curve, including some in their 60s, and have never seen one so weak. There must be A LOT going on here that's wrong.

Thanks for the honest feedback. I have the feeling the form should be fine, because I have no issues so far.
But maybe I should use the "chance" and work again on my form.

A Clarification | Mark Rippetoe

The First Three Questions | Mark Rippetoe

Will do!

Did you include the weight of the bar in these numbers?

No I didn't, so you could at 18 to 20 kg.

[Squat1]

Are the stated lifting numbers in sets of 5?

[Dawienchi]

Are the stated lifting numbers in sets of 5?

Yes.

I think one of the major issues is that I changed to many things at once. Beside starting to train I although wanted to switch to a vegan diet.
Will go back to a normal diet.

The last two times in the gym I could again push my numbers with the Bench and Deadlift.
Will make some videos of the lifts in the next days to ask for feedback. I am pretty sure that I have form problems with the Squat and Press.

Maybe right now I am weak, but I will tackle it.
Thank you very much for your feedback!

[Mark Rippetoe]

You'll have to decide between the Moral Superiority of the vegan diet and the strength provided by a normal human diet and training. We're praying for you.

[bikesandcars]

Feeling fluffy while not improving strength can come from a surplus of calories (especially sugar or fat) and not enough protein. If you are eating quality protein and carbs together you will get stronger, too much you will get even stronger and fatter. I've derailed myself with all kinds of fad diets: no carb, keto, fasting. Never tried vegan but I'm surprised I didn't. Protein.