how do you handle slow progress?

[PKSebben]

how do you handle slow progress? I'm a 33 year old male, 6'0 170 lbs and have been weightlifting for 8 months and can still only hit these numbers: back squat 150 lbs, deadlift 200 lbs, clean and jerk 125 lbs, snatch 95lbs. I feel like these numbers are really low and am feeling discouraged...

my back squat started with me struggling just with an empty barbell, but a lot of that was balance and really bad mobility which has definitely improved, but im still really down about how low my numbers are

a bit more info - i lift 3x a week, 30 minutes of stretching and warmups followed by a roughly 1.5 hour weightlifting session, i train heavy weights, typically in the 2-5 rep range and have been steadily adding weight each week, but progress just feels soooooo slow

regarding diet: my first 4 months i was steadily gaining a pound a week, but after 4 months i had a big gut and couldn't fit into most of my wardrobe so i spent 3 months cutting and lost about 10 lbs, now its been 1 more month back on a bulk and am just feeling discouraged that I'm still so weak after all this time.

[As1ngh]

seems to be, given that you are a tad light, that you may simply need to eat more and bulk a little more than you are to see development.

Also, progressive overload should always be gradual and slow so only add small increments of no more than 5% per session (imo)

how do you handle slow progress? I'm a 33 year old male, 6'0 170 lbs and have been weightlifting for 8 months and can still only hit these numbers: back squat 150 lbs, deadlift 200 lbs, clean and jerk 125 lbs, snatch 95lbs. I feel like these numbers are really low and am feeling discouraged...

my back squat started with me struggling just with an empty barbell, but a lot of that was balance and really bad mobility which has definitely improved, but im still really down about how low my numbers are

a bit more info - i lift 3x a week, 30 minutes of stretching and warmups followed by a roughly 1.5 hour weightlifting session, i train heavy weights, typically in the 2-5 rep range and have been steadily adding weight each week, but progress just feels soooooo slow

regarding diet: my first 4 months i was steadily gaining a pound a week, but after 4 months i had a big gut and couldn't fit into most of my wardrobe so i spent 3 months cutting and lost about 10 lbs, now its been 1 more month back on a bulk and am just feeling discouraged that I'm still so weak after all this time.

[themonkay]

What does your current routine look like?

[blue9steel]

how do you handle slow progress?

1. Make sure your diet is in order
2. Make sure your training is in order
3. Don't quit

[SWG42]

Look at it this way, you've more than tripled your back squat in 8 months - and 3 of those were spent in a deficit.

[jacobcmurphy]

With consistency!

Make sure your diet is in check, usually when I stall I need to adjust my intake

[BG5150]

1. Make sure your diet is in order
2. Make sure your training is in order
3. Don't quit

And get adequate rest.

[PKSebben]

Wow thanks for all the replies!

My workout routine is a routine programmed by one of the coaches at the gym i go to, its primarily snatches, cleans, clean and jerks, front squats, back squats, and deadlifts (not all exercises every day, its always a mix of those lifts though). The coach suggested that i switch to lifting 4 times a week and on the fourth day focus on overhead press, standing rows, and reverse dumbbell fly because he hopes that might help loosen up some of the tightness in my back and shoulders.

as for my diet, i know it could be better but I'm definitely getting at least 120 grams of protein a day and ~30 grams of fiber, and am eating roughly a 300-500 surplus of calories. I don't keep meticulous track but am pretty decent at ballparking my intake to the point where i had a steady 1 lb per week gain for four months in a row, and had no problem losing 10 lbs in 12 weeks when i decided to cut (it was 15 lbs on the scale but 5 lbs were almost certainly water weight as they came back the moment i switched back to a bulk)

[BG5150]

When I'm tight, I go get a massage. Works wonders.

[bethebest]

Keep up the good work man! I'm 32 and pretty close to your size. I have recently gotten really interested in the deadlift, squat, bench press, and shoulder press and am making moderate gains. I'd say the biggest thing is be consistent. Don't miss a training day, get your a$$ to the gym and you'll be happy you did. Also, reward yourself with a new supplement or new workout shorts or something when you meet a goal. Good luck!