Originally Posted by
Establishing Strength
Hey, Sean
So if I'm getting this right, you've stopped progressing for over a month, but you kept trying and it's kept going down? This is a classic sign of overtraining and there are a couple of things you can do about it.
1st) Manage your recover. You're only 165 lbs at 6'. Eat. Eat, eat, eat, eat. GOMAD would probably be something that would work for you. If the negativity of GOMAD has gotten to you then I'd recommend just eating your face off in whatever way that makes you achieve 250g protein, 100g fat, and about 4-500g carbs. Also sleep and stress management is important. Try to get 8+ hours every night and do things that reduce any negativity you feel in your life. Meditate, read, play a game, stop working after a certain time of night...Whatever.
2nd) To get your program unstuck I would recommend doing the following to get your squat unstuck (I'm assuming everything else is okay). Take about 10-15% of your max weight (117.5 kg -> 100 kg) and reduce the volume from 3 sets to 1 set for a few workouts and then start adding volume back in.
For example
Squat workout 1:
230x5
Next squat wokout:
240x5
Next Squat workout
240x5x3
And then start progressing again. by the 5 lbs increases (you'll have to convert to metric lol).
Next squat workout
245x5x3
The reason why you want to keep the weight heavy while reducing the volume is because the high volume an low intensity does not mainain neuromescular efficiency well while keeping the intensity high and volume lower does. You want to keep the weight as heavy (or as close to your best) as you can (w/in ~10%) to maintain neuromuscular efficiency on the squat. That is to say, you want your neural system to fire off the motor units in such a way as to still display your strength you've already gained efficiently through the movement pattern (The squat).
This is how you "back off" so you can start progressing again.
Hope this works, good luck! (EAAAATTTT!!!)