Bench, squat stalled

[guitarshredda99]

So ive been lifting for about 6 months, been on SS for a while. It was working perfectly until this last weeks where ive found myself stalling on the squat (225) ive tried 230 but i can only get 3 reps. Ive tried the same weight for 3 workouts already and it just doesn't go up.

Also for the Bench Press at 135 ive been on there for like 2 weeks. Already tried deloading and tried benching 135 today and no i could only get 5/3/2.

I need some advice on what to do i dont know why i stalled with such low numbers.

Weight
~100lbs - 155lbs
Squat- 225x5
Bench- 135x5
Dead- 285x5
Press- 85x5
pendlay row- 135x5

Oh and im eating enough around 3500-4000 calories each day and im 5'5

[Nauticus]

How much do you weigh, and how much weight have you gained in the past week/since you've stalled?

[guitarshredda99]

155lbs. I gained 5 pounds in these last 3 weeks.

[stronger]

maybe you aren't eating enough


5lbs in 3 weeks is indicative that you aren't eating enough

[Mirage]

I remember Rip saying something like this: "If you aren't gaining at least 3 pounds a week, you aren't doing the program right".

[guitarshredda99]

Why would I want to gain 5lbs a week at my height?

[Nauticus]

Why would I want to gain 5lbs a week at my height?

Then aim for 3 pounds a week. If your muscles aren't growing, then you're not getting any stronger. Novices can progress for a certain time gaining little weight, getting stronger only because of neuromuscular adaptations. After a while, though, getting stronger depends more and more on gaining muscle mass. 5 pounds in 3 weeks is not enough.

[Sal Webber]

Why would I want to gain 5lbs a week at my height?

Since you are posting on this board, I'm going to assume you actually want to get stronger...the answer is: To lift more weight! Seriously.

Let's look at some proportional math to determine a target weight:

If Rip was a lean 215 at 5'8" (68") during his competitive days that gives a proportion of 3.1617 lbs BW/(in of height)... then you should weigh about 205 at 5'5" (65") ...of course YMMV but by this rough calc says you have ~50#s to gain. Get busy.

I'm 72" so my target weight is ~227. I was 224 this morning.

[IWillLiveFreeOrDie]

Weight moves weight. You can't expect to gain 5 pounds, and have all of it be muscle. When you first start out you will go from skinny to squishy to hard.

You could train for years at 155 pounds and never squat 400 pounds. Or you could jump up to 185-200 pounds and get there in a few months.

[misspelledgeoff]

ditto to all prior posts. you are not eating enough to fuel growth--plain and simple.