Not body weight (that's a whole other story), lifting weight.
Long time lurker, new lifter here. I'm near the end of NROLFW Stage 1 and for a few of the lifts I feel stuck. For 3 sets, 10 reps the 20lb shoulder press is difficult but I feel like I could lift a bit more. However I can barely eek out 1 rep of a 25 lb shoulder press! Similar story with squats. I can do 10 good reps of 75lb (Laughing yet?) squats but once that 85lb load goes on my back, my form goes to crap. What do I do since I'm supposed to do 8 reps of each of these exercises next week?
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12-10-2011, 07:14 AM #1
What to do when I'm stuck at a weight
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12-10-2011, 06:49 PM #2
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12-10-2011, 06:59 PM #3
- Join Date: May 2006
- Location: United States
- Age: 52
- Posts: 946
- Rep Power: 452
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12-11-2011, 05:04 AM #4
- Join Date: Dec 2009
- Location: Islamorada, Florida, United States
- Posts: 3,151
- Rep Power: 10289
I agree. It's amazing the courage I can muster up with a trustworthy spotter. (Some people don't know how to spot worth a darn!)
I have been trying to progress in a couple of lifts that I have felt stuck and too frigging scared to contemplate on my own. I realize that my strength is not so much the problem, it's my mind because with a spotter and his encouragement, I can normally finish the set and actually lift more than I thought I could. I need a perma-spotter .
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12-11-2011, 05:08 AM #5
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12-11-2011, 06:36 AM #6
- Join Date: Feb 2010
- Location: Illinois, United States
- Age: 56
- Posts: 4,651
- Rep Power: 11432
Couple of options to try.
Increase by smaller increments. Making progress with shoulder exercises is not easy, the muscle group is small. If you are having mental blocks with a weight, increasing by a smaller amount may help.
Sometimes mimicking the same movement with a slightly different exercise can bust the plateau. Can't press 25 lbs DBs then try to BB OH press (you can increase weights by 2.5 with a BB). Switch to Arnold presses, front squats, whatever.
If you were doing a strength program, it might call for you to actually back the weight down for a week and then go forward again versus sitting at the same weight.
I don't use spotters usually. I make sure the safetys are in the correct position in the power rack when I am squatting and thats it. I worry less about the weight I am moving than the progress I am seeing in the mirror."A champion is someone who gets up even when he can't" ---Jack Dempsey
I eat for living, not just lifting.
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12-11-2011, 10:58 AM #7
Thanks for the advice everyone. I'll try out the BB OH press to see what I can hit that way. Squats, I may stick with 75 for the first 2 sets and try 80 on the 3rd set. I can squat that weight but I start to lose my ROM on the bottom.
Unfortunately I don't have a trustworthy spotter available to me, so that isn't much of an option at the moment.
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12-11-2011, 10:21 PM #8
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12-12-2011, 07:11 AM #9
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12-12-2011, 08:05 AM #10
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12-12-2011, 09:20 PM #11
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