Plateau. Not sure what to do now??

[Alldon]

Hi,

Quick history:

Lifted for a couple years, about 3 years ago but didn't know what I was doing and plan was whack. Squatted about 185 once, press was 50-60, deadlift 225 a few times.

7-8 months ago, I decided after 3 years (had some issues, dropped from 160 lbs at 5'8 to 128 lbs at my lightest =( ) I looked pretty sorry and sick and needed to try the gym again.

I did SS for about 5 months, just switched to Bill starr's 5x5 about a month ago. Right now I am at 235x3 squat, 115x3 overhead press, and 125 lb power clean for 3 (form sucks, so I stopped this).

Right now I weigh 166-169. I am very happy with my progress over the last 6 months especially.

However, I've been stuck at these numbers for about a month now. I'm going to try one more week, I'll try and sleep and eat a ton and see if I can make progress to 240, 120, and 130, respectively.

If I can't, I feel like switching it up. Would also be nice to develop my upper body some, since it's quite weak.

Any suggestions? Appreciate your thoughts, thank you.

[Alldon]

Anyone with suggestions? =(

[akolatier]

Try to change up your routine for a few weeks. My routine changes on a weekly basis so I haven't plateaued in quite a long time. Try a higher rep, lower set routine for a few weeks. As far as 'eating a ton'. You need to make sure that you are getting in the right nutrients. What do your macros look like?

[krysix]

Hi,

Quick history:

Lifted for a couple years, about 3 years ago but didn't know what I was doing and plan was whack. Squatted about 185 once, press was 50-60, deadlift 225 a few times.

7-8 months ago, I decided after 3 years (had some issues, dropped from 160 lbs at 5'8 to 128 lbs at my lightest =( ) I looked pretty sorry and sick and needed to try the gym again.

I did SS for about 5 months, just switched to Bill starr's 5x5 about a month ago. Right now I am at 235x3 squat, 115x3 overhead press, and 125 lb power clean for 3 (form sucks, so I stopped this).

Right now I weigh 166-169. I am very happy with my progress over the last 6 months especially.

However, I've been stuck at these numbers for about a month now. I'm going to try one more week, I'll try and sleep and eat a ton and see if I can make progress to 240, 120, and 130, respectively.

If I can't, I feel like switching it up. Would also be nice to develop my upper body some, since it's quite weak.

Any suggestions? Appreciate your thoughts, thank you.

Have you done any deload or reduced the weight and work your way back? And the most obvious, are you gaining weight?

[Alldon]

Thanks both of you.

First poster - A change would be good. As far as nutrition goes I make sure I get enough calories typically but yeah I haven't kept the best track of diet so my macros fluctuate all the time. I've started seeing this girl and her habits bad (exercises sporadically, needs to lose weight, bad diet) and I've let her habits bleed into mine a bit, that is my own fault.

2nd poster - I reduced weight once when I went from SS to BStarr, I hit 225x3 on SS, then dropped back to 200lbs, then went back up i 5lb/week increments till I got back to 225.

Good point, I noticed my weight has stalled around high 160's. I haven't gained weight in a while, I think it's because I've found it easy enough to gain weight w/o thinking about it now but I need to be more structured in that area.

I realize now diet is subpar. Maybe deload and tons of volume would be good? Are accessory exercises really necessary yet? Lastly, I don't use a belt and it's been my goal not to use one until I get to 315lb squat. Just something I told myself when I started.

[krysix]

What is your main goal, strength or aesthetics? I would try a new deload (like in madcow, so that you use your actual 5rm on the fourth week) and increase calories first, if you gain weight but don't get stronger you could try another routine.

[Alldon]

What is your main goal, strength or aesthetics? I would try a new deload (like in madcow, so that you use your actual 5rm on the fourth week) and increase calories first, if you gain weight but don't get stronger you could try another routine.

Thanks, it has been strength. The only reason I'm thinking of switching is because I've hit a wall with progress. I'm wondering if it would help increase strength, just focusing on muscle?