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Started By
Message
I couldn’t do bench this morning
Posted on 1/12/23 at 7:30 am
Posted on 1/12/23 at 7:30 am
So about 2 weeks ago I started lifting again for the first time in 3 years. Everything is going fine, I’m only hitting chests and legs twice a week just to ease back into it, I do chest Monday/Thursday, legs Tuesday/Friday, abs/back Wednesday and rest on the weekends. I do chest Monday no problem, way weaker than I want to be obviously, but still able to finish a workout. Today after 2 days off of arms, I get in there and can’t do anything. Only hit 135 once and couldn’t even finish a set of 10 with 115. Even just the bar feels heavy almost. I know I’m weak but this is weight I could do when I was 14 and I’m still in my late 20s. I’ve never had this happen where I’m just dead. I don’t think it can be over training since I made sure not to over do it since I just got back into it. Anybody have suggestions?
11
Posted on 1/12/23 at 7:31 am to Hawgnsincebirth55
Weakness is just weakness leaving the body baw
If you were in Gods city I’d say come workout with me and I’d show you how to be a man but you probably arent
If you were in Gods city I’d say come workout with me and I’d show you how to be a man but you probably arent
Posted on 1/12/23 at 8:01 am to Hawgnsincebirth55
My advice, and take this with a large grain of salt, if I were just beginning to lift weights, I wouldn't start off right out the gate doing specific muscle groups twice a week. Then, once I got past the initial "beginning soreness", I would consider doing them twice a week. Hell, I have been lifting weights consistently for 15+ years, and some weeks I still don't hit the same muscle group twice, and when I do, its more like a bro split during the week, then on my weekend workout, it will be more like two back, two shoulders, two chest, and two legs, so its really more like hitting each group 1-1/2 times a week.
Posted on 1/12/23 at 8:08 am to Hawgnsincebirth55
quote:
So about 2 weeks ago I started lifting again for the first time in 3 years. Everything is going fine, I’m only hitting chests and legs twice a week just to ease back into it, I do chest Monday/Thursday, legs Tuesday/Friday, abs/back Wednesday and rest on the weekends. I do chest Monday no problem, way weaker than I want to be obviously, but still able to finish a workout. Today after 2 days off of arms, I get in there and can’t do anything. Only hit 135 once and couldn’t even finish a set of 10 with 115. Even just the bar feels heavy almost. I know I’m weak but this is weight I could do when I was 14 and I’m still in my late 20s. I’ve never had this happen where I’m just dead. I don’t think it can be over training since I made sure not to over do it since I just got back into it. Anybody have suggestions?
how is your sleep and how is your diet?
are you really sore?
i personally wouldnt worry about it unless it becomes a trend but in general just lower the damn weight and stop having an ego
slowly work your way back up.
honestly i would suggest maybe running the stronglifts lp if you need an app or running the greyskull lp aesthetics version for right now. and i would start with about 75lbs on the bar for bench and squat. just the bar for press and 135 for deads
follow the progression plan laid out in the thread.
Posted on 1/12/23 at 8:12 am to Hawgnsincebirth55
I'd drop those 5 days a week to 3 full body days per week. The strength will come back. Jumping straight to 5 days a week after not lifting for 3 years may just be shocking your CNS
Posted on 1/12/23 at 8:22 am to lsu777
quote:in bed by 10 asleep by 10:30 up at 5:30. I eat meals twice a day, with protein bars in the morning and mid afternoon usually around 3.
how is your sleep and how is your diet?
quote:yes
are you really sore?
quote:I thought that’s what I was doing
just lower the damn weight and stop having an ego
I’ve never been real strong, on chest especially, but my max was 205 and I could do 185 for reps before I stopped lifting. I figured going back to 135/115 would be enoughThis post was edited on 1/12/23 at 8:24 am
Posted on 1/12/23 at 8:29 am to Yeti_Chaser
I may do that. Honestly bench was my first lift of the day this morning and after failing so bad I just stopped and didn’t even finish the rest of my workout. Should I go back after work and finish my chest workout or give myself a break?
Posted on 1/12/23 at 8:47 am to lsu777
quote:
honestly i would suggest maybe running the stronglifts lp if you need an app or running the greyskull lp aesthetics version for right now. and i would start with about 75lbs on the bar for bench and squat. just the bar for press and 135 for deads
follow the progression plan laid out in the thread.
That's gold right there. Do that for a year and then jump into PPSA and you can't lose.
Posted on 1/12/23 at 8:54 am to Hawgnsincebirth55
quote:
I may do that. Honestly bench was my first lift of the day this morning and after failing so bad I just stopped and didn’t even finish the rest of my workout. Should I go back after work and finish my chest workout or give myself a break?
give your self a break.
and you are not ready for 5 days a week.
do what i said and switch to greyskull 3 days a week and build your strength back. after 3-6 month minimum (really should go until you reset deadlift 4 times) then you can move on to 531, MAPS, one of the other greyskull programs, defranco or the aforementioned and recommended PPSA programs.
Posted on 1/12/23 at 8:58 am to Hawgnsincebirth55
I know it's an ego hit, but don't worry about how much weight. It's all relative and really a non factor in the grand scheme of things as long as its heavy to you.
Results will come.
Results will come.
Posted on 1/12/23 at 8:59 am to bayouvette
Work the muscle not the weight.
Posted on 1/12/23 at 9:34 am to lsu777
So this is the first I’ve heard of the grey skull LP. As I’m looking at it I have a question. What would be the best plug ins for getting stronger arms and back?
Posted on 1/12/23 at 10:26 am to Hawgnsincebirth55
In the easiest terms. Your body is tired. Pretty easy to see that. No working out in 3 years, and your hitting chest and legs twice a week. Swap over to doing things once a week. Do a Push/Pull/Legs routine. That will hit full body in 3 days. Do that for like a month or two to really get back into it, then you add in more volume and maybe an extra training day.
This is a marathon brotha, not a sprint.
This is a marathon brotha, not a sprint.
Posted on 1/12/23 at 6:02 pm to lsu777
I’ve got another question. Will I lose strength if I’m eating at a deficit?
Posted on 1/12/23 at 7:41 pm to Hawgnsincebirth55
Mix it up. Do barbell on Mondays and dumbbell bench on Thursdays. I do my flat and incline barbell stuff at the beginning of the week and my dumbbell incline and flat at the end. Dumbbells is what will make your bench stronger anyway
Posted on 1/12/23 at 8:38 pm to Hawgnsincebirth55
Yea you will lose strength in a caloric deficit. Normally won’t be much unless you cut calories big time. But…you are just getting back in and regaining strength so in your case …should be no so long as you didn’t cut drastically
And far as plug ins…chins, dips, rows, close grip push-ups. The aesthetic template would be what you are looking for
And far as plug ins…chins, dips, rows, close grip push-ups. The aesthetic template would be what you are looking for
Posted on 1/12/23 at 9:28 pm to Hawgnsincebirth55
I think 777 said it above, get on a linear plan and stick to it. You are going to do that for at least half a year, but you could go more.
Stronglifts 5x5
Starting Strength
Greyskull (read the writeup and templates here on this one)
About 7 or 8 years ago when I got back into lifting from a 20ish year break of real lifting, I did Stronglifts. That was a popular program here at the time. I downloaded the app and followed it to the letter. This means I actually started at the gym using an empty bar on all the exercises. I could easily lift more, but screw it I was going to do it right and not bro-science it. It might feel a little embarrassing, but 14 weeks later you will be squatting 225lbs. At 28 weeks you will be bench 225lbs. Not 1 rep max, but 5x5 sets at those weights. This is a 3 days a week program and about as simple and basic as it gets.
With that being said you can exit this program whenever you want and hop into something else. What it does is give you foundational strength, to make that hop into more advanced work.
Personally I rode the program for around 1.5 years until I hit the 1000lbs club. Went off into the world of 531 ever since, although if I am out for lifting for a couple months I will use 5x5 still to ramp back into it.
Stronglifts 5x5
Starting Strength
Greyskull (read the writeup and templates here on this one)
About 7 or 8 years ago when I got back into lifting from a 20ish year break of real lifting, I did Stronglifts. That was a popular program here at the time. I downloaded the app and followed it to the letter. This means I actually started at the gym using an empty bar on all the exercises. I could easily lift more, but screw it I was going to do it right and not bro-science it. It might feel a little embarrassing, but 14 weeks later you will be squatting 225lbs. At 28 weeks you will be bench 225lbs. Not 1 rep max, but 5x5 sets at those weights. This is a 3 days a week program and about as simple and basic as it gets.
With that being said you can exit this program whenever you want and hop into something else. What it does is give you foundational strength, to make that hop into more advanced work.
Personally I rode the program for around 1.5 years until I hit the 1000lbs club. Went off into the world of 531 ever since, although if I am out for lifting for a couple months I will use 5x5 still to ramp back into it.
Posted on 1/12/23 at 9:38 pm to DarthRebel
If you like 531 and ever want a change up that is similar but a little more exciting look at ppsa. I love 531 and absolutely love ppsa.
Posted on 1/13/23 at 5:23 am to Hawgnsincebirth55
I I think you’re overtraining for your fitness level
Posted on 1/13/23 at 5:33 am to Hawgnsincebirth55
quote:
Today after 2 days off of arms, I get in there and can’t do anything.
Two days of arms? Bench is more triceps dominant than most realize.
I’m betting some of your muscles are “turned off” they are so tight.
Echo the others on a good LP program. Start too light and build up.
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