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Last week I moved up to 55 lbs for flat dumbell chest presses. I tried 4x6.
The last 2 sets I got 5 reps and 4 reps.
Now this week, I get the 55's again. 1st set seems tough, 2nd a bit tougher, someone spotted me for the last rep. 3rd I can only pull 3 reps. 4th I can't lift it!!!!
wtf happened. I have a meal like an hour and 10 minutes before I work out.
thsi meal usually is 500-600 calories. 35-40 g protein, 80 g carbs, maybe 1-2 g fat.
how was ur sleep? stress?
[QUOTE=The Real Deal]how was ur sleep? stress?[/QUOTE]
Well, I try to not stress myself, but finals are coming in a couple of weeks. Sleep I think I got 6 hrs of sleep that night.
[QUOTE=zfuture]Well, I try to not stress myself, but finals are coming in a couple of weeks. Sleep I think I got 6 hrs of sleep that night.[/QUOTE]
6 hrs is a bit too little. if ur distracted ur concentration could be off. maybe combination of the two. but i'll guess lack sleep = lack energy level.
some people can make it on 6
like me
how is your protein intake/ carbs
and did u overtrain
You might be at a plateau. I was stuck on benching 70s FOREVER and it sucked. Change something up in your training... try BB bench or focus on training your triceps/shoulders, as they are your supporting muscles. Close-grip pressing is what helped me out a lot, and I was doing 80s within a few months.
Like anything else in life, lifting will have it's good days, and off days..you had an off day. Make up for it next session..
I'll bump Brendan on this one. You will have some minor strength changes on a week to week basis. One thing I try sometimes is go ahead and lift a little heavier the week after a weak week. This has bumped me out of a rut several times. Give it a month or so and if your still struggling with your strength not gaining at all, post back. Just don't get frustrated in a short period of time.
If your strength is not improving, do not train to failure - leave room for an extra 2 reps:)
Also try power breathing as you push the dbs up.
That is to exhale by "pushing" the air out like a high pressure valve.
Its a bit hard to explain. It will sound like ttttsssssss as you force the air out between your teeth!!
Just be sure to keep your body tight (tense all your musles) while power breathing and don't run out of breathe before you have pushed the dbs all the way up; save a little bit.
This will help you I promise - its great!!
You can practice power breathing at home.
Stand up, breath in, tense whole body then tttttssssss push the air out slowly between your teeth. Try it now!!:D
This method does create a lot of pressure so if you have high blood pressure you should maybe consult a doctor first!!
[QUOTE=zfuture]Last week I moved up to 55 lbs for flat dumbell chest presses. I tried 4x6.
The last 2 sets I got 5 reps and 4 reps.
Now this week, I get the 55's again. 1st set seems tough, 2nd a bit tougher, someone spotted me for the last rep. 3rd I can only pull 3 reps. 4th I can't lift it!!!!
wtf happened. I have a meal like an hour and 10 minutes before I work out.
thsi meal usually is 500-600 calories. 35-40 g protein, 80 g carbs, maybe 1-2 g fat.[/QUOTE]
You just have bad days and good days. Sometimes i get only 5 hours of sleep due to me being in the medical field, but i still can progress. It might not work for you, but if i find i get less than 7 hours sleep, i up my pre-workout protein and wait a lil' later in the day so i can consume more meals before the workout, then train. It helps.