Strength loss - need modification Strength loss - need modification

starting strength gym
Results 1 to 6 of 6

Thread: Strength loss - need modification

  1. #1
    Join Date
    Jun 2020
    Location
    Bulgaria
    Posts
    5

    Default Strength loss - need modification

    • wichita falls texas december seminar 2020
    • wichita falls texas february 2021 seminar
    • starting strength seminar april 2021
    Hello!

    For the past 2 and a half months I've been doing decent progress with Squat, Bench/Shoulder Press rotation, Deadlift - 3 times a week (5x3, 5x3, 5x1). Started with 70kg squat & DL and reached to 145kg. But the last 2 weeks I'm struggling - the Monday workout is good, but the next 2 are nightmare. And I don't have power, even for regular daily tasks.

    My plan for actions is keep the Monday and Friday the same, but change the Wednesday to:
    SQUAT - 3x3
    Press - 5x3
    Bent-Over Row - 5x3 + Chin ups -> The idea is to deload from the overall stress/volume and at the same time build a stronger back for better balance.

    Any advice here?
    My goal for this year is to reach 200kg Squat for 5. And then in March 2021 - compete in amateur weightlifting event.

    Best Regards,
    Mario

  2. #2
    Join Date
    Jul 2007
    Location
    North Texas
    Posts
    43,294

  3. #3
    Join Date
    Jun 2020
    Location
    Bulgaria
    Posts
    5

    Default

    Thank you sir!

    1) I'm resting until my breading is normalized and the fatigue is gone. This might take me 3, 5 even 10 minutes. I'm not rushing my work sets.
    2) My jumps are always 2.5 kg. Before the problem I was adding weight every workout - 7.5 kg a week (for squat and deadlift). But from 140 up to 145 kg, it took me more than 2 weeks - I was compromising technique in some reps, that's why I've skipped a few jumps (obviously that was a mistake). Correct me if I'm wrong, but according "Question 2", it would be much better to continue with 1 kg jumps, but never skip them?
    3) My sleep schedule is good with 7 to 8 hours every night (up to 12 during the weekends). I also have balanced diet which consists meat, milk, almonds (nuts in general), vegetables and various carbs sources. Some days I cut the sugar (no chocolate bars, ice cream, deserts in general), but that's all. My minimum daily protein intake is about 140 grams - maybe I should push here more since i'm about 190 lbs.

    What about the 3 times a week heavy deadlift? There are 2 reasons I haven't switched to alternating the deadlift with power clean: I want to compete in powerlifting meet, where DL is essential; I don't have anyone around me, who could help me with the power clean technique.
    Am I dumb for not going with power clean?

    Best Regards,
    Mario

  4. #4
    Join Date
    Jan 2018
    Posts
    92

    Default

    I would take a week of from deadlifts and then resume them only one day a week

    Deadlifting three times a week is Way too much to recover from when the weights get heavy

  5. #5
    Join Date
    Feb 2020
    Posts
    200

    Default

    I dropped the deadlift to one heavy pull per week, maybe two if I really feel like it once it passed 140 kg and I started missing reps. I'm too lazy to do cleans, so on the non-heavy pulling days I reduced the weight to 120 kg and started pulling double overhand for 3x5, increasing slightly once in a while to work on grip strength. But I also had the same problem as you, my squat was on par with my deadlift, which is no good. So I put the squatting on pause, meaning one 3x5 session per week until I got the deadlift up 15 kg past the squat. It's fixing a previous YNDTP (not increasing the deadlift as you should) with another case of YNDTP (pausing the squats), but it works. I still went up up on pressing, which on the other hand was severely affected by a horrible case of golfer's elbow due to a bad squat grip.

    I attribute all my mistakes to starting the program before I had actually read the books in detail, I think this happens most of the time.

  6. #6
    Join Date
    Dec 2014
    Location
    New York, NY
    Posts
    373

    Default

    starting strength coach development program
    3x a week DL is not doing the novice LP and even for an intermediate that will generally be too much. Also, your protein intake is low and depending on your height and age your carb/calorie intake might also be too low.
    __________________________________________________
    Science for Fitness:
    Online Strength Coaching, Nutrition Coaching, & In-Person Training

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •