Upper body lagging behind

[czak]

Hello Andy, hope you can help me adjust my program. Looking forward to your thoughts.

Age: 30
Weight: 165 lbs

I'm now 3 months into the novice SS program:

A: Squat, Press, Deadlift
B: Squat, Bench press, Power clean

My last complete work sets were:

Squat (3x5): 248 lbs (112,5 kg)
Press (3x5): 99 lbs (45 kg)
Deadlift (1x5): 253 lbs (115 kg)
Bench press (3x5): 143 lbs (65 kg)
Power clean (3x5): 132 lbs (60 kg)

My Squats and Deadlifts feel strong and I expect more progress for these still.
However, I have failed to complete 3x5 on both Press and Bench press in my last 2 workouts (+5 lbs increment).

I can't call it stalling yet, but I feel I have made 2 programming mistakes, which put me at a disadvantage:

1. Skipped the phase without power clean. Hence my squat is almost the same as deadlift.
2. Squats are now quite taxing at the beginning of workouts and I feel wasted by the time I get to Press/Bench press.

Which would make more sense:

A) Shut up, eat more, keep squatting heavy and pressing
B) De-load the squat (say 45 lbs) and move up from there, leaving some more energy for presses
C) Any other suggestion is welcome

Thanks

[Andy Baker (KSC)]

Good Lord, do not deload your squats by 45 lbs if you are making progress on them. No, no, no.

How tall are you? Even if you are short like me (5'4-5'5ish) then 165 is pretty small. If you are over 5'8 or so then you are an undernourished Somalian pirate. Either way, even if you are short, all this would be a lot easier at 185 lbs.

You also need to microload. 5 lb jumps on press/bench is too much when you are light. Get some fractional plates and start making 2-3 lb jumps.

If you get stuck don't reset immediately. If I have someone only get 4 on a given exercise then I have them do 4x4. If they only get 3 then I have them do 5x3. In other words, I have them get their volume in, and then the following workout we work on adding reps until they make 3x5. Sometimes it takes a few attempts to get it.

[Tennisgolfboll]

Interesting about the 4x4.

How would you program it if someone did 5 for the first set but failed the 2nd and 3rd?

[Andy Baker (KSC)]

Depends how bad they fail. I'll use back off sets too in order to get better work in.

So if this happens:

5x100
3x100
2x100
5x90

Or something like that

[czak]

Andy, thank you for the answer!

I am 5'9"... i.e. an undernourished Somalian pirate
More meat is already cooking in the oven and a set of fractional plates ordered and in the mail.
I will keep my numbers up and try to progress on the presses as well.
Thanks for the tip about keeping a high volume as well.

[czak]

Thanks for the reply Andy, much appreciated!

I'm 5'9"... i.e. an undernourished Somalian pirate
More meat is already in the oven and fractional plates ordered and on their way.
I will keep my squat heavy and do my best to progress in the presses.
Also thanks for the tip on keeping the volume high.

[Andy Baker (KSC)]

Andy, thank you for the answer!

I am 5'9"... i.e. an undernourished Somalian pirate
More meat is already cooking in the oven and a set of fractional plates ordered and in the mail.
I will keep my numbers up and try to progress on the presses as well.
Thanks for the tip about keeping a high volume as well.

And carbs too. Don't forget the carbs. Have some rice or potatoes with that meat. You are hereby forbidden from entertaining the idea of any sort of Paleo-esque diet.

[czak]

Ha! Are you a mind reader or what?!
I have totally been on a Paleo(-ish) diet lately. Trying to get most carbs from vegetables and avoiding flour, rice or potatoes.
I guess I need to let some of those back into my menu...seeing as my weight progress has been quite slow. Thanks!

[Andy Baker (KSC)]

You start to see patterns after a while.