So i'm doing a 5x5 full body program 3 times/week, 2 workouts ago i did 145x5, next time i was supposed to do 150 but the 2.5 lb plates weren't available, so i just tried to do 7 reps on each set instead of 5, but on the last set i got only 6, so can i increase to 155 next time or will i not be able to lift it?
thanks
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06-07-2014, 02:54 PM #1
How much should i increase my bench next time?
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06-07-2014, 03:30 PM #2
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06-07-2014, 03:51 PM #3
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06-07-2014, 07:09 PM #4
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06-09-2014, 06:42 AM #5
Hey, guys. today i tried to bench 155, first set i did 3 reps, i tried to do a second set with 155 to see if i can get another 3, and i got 2 reps. i did the last 3 sets with 135 and it felt heavier than it should.
i reached 155 2 months ago and wasn't able to get it up at all, i reset and tried to build back up and this time i didn't do all the 5x5. what should i do now?
should i just reset again?
do i need to change my whole routine?
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06-09-2014, 07:03 AM #6
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06-09-2014, 07:13 AM #7
I want to get stronger. bench at least 225 and deadlift at least 405. that's what i want.
i still care about what i look like. i don't wanna be like a powerlifter or something, but i want to get stronger and look better.
my lifts keep stalling though. and i try to eat as much as possible. also i'm gaining weight already so i don't think the problem is my nutrition.
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06-09-2014, 07:58 AM #8
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06-09-2014, 08:01 AM #9
The other option is to just do 155 and just try for five reps. If you fall short and can only hit 3 or 4 for some of the sets, don't sweat it.
If your goal is really two plates, you can't be afraid of going up in weight, knowing you might fall a little short of the target rep range for a bit.480s / 370b / 495d / 235 x 2 SOHP
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06-09-2014, 08:13 AM #10
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06-09-2014, 08:49 AM #11
My gym doesn't have 2.5lb plates. the 2.5lb plates are mine, but that day i wasn't able to find them. also they don't fit in the normal 45 lb bar, they fit only in skinny bars, so i just hang them on the bar with a light chain. and i can't find regular 2.5 lb plates anywhere
i tried to do 155 today, and did 3 reps for a set, tried another set and did 2 reps, but that's it. i did the other 3 sets with 135.
idk what to do now. should i just reset to 135 and try to build back up? i've been stalling like this for months. i first benched 135 in february, and i was supposed to be doing 175 by now. i can't even get to 155.
idk if this may be a key to the cause of why i stall, but i also keep stalling on the overhead press. at 100 lbs.
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06-09-2014, 08:50 AM #12
- Join Date: Jul 2011
- Location: United Kingdom (Great Britain)
- Age: 33
- Posts: 1,074
- Rep Power: 926
May just be an off day, do 5x5 with 155 but if you fall under 3 reps lower to 150 to finish. Give it 3 sessions like this and I'd you aren't higher than 4x5 reload again and make sure to perfect form don't just do the motions
Edit I was stalling alot like this, do exactly what your doing now but for 3x5 on all your sets you would do 5x5 and see how far you get with that, once you stall for a few months with that change programrep for rep, pm with link
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06-09-2014, 08:58 AM #13
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06-09-2014, 09:57 AM #14
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06-09-2014, 10:04 AM #15
- Join Date: Apr 2005
- Location: Rhode Island, United States
- Age: 39
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I would buy 2.5lb and maybe even 1.25lb olympic bar plates then. The chain you are using, even if light, could potentially adding a significant amount of weight (and the lower your total weight, the greater % of increase the chain is adding). Can't link, since I'm under 50 posts, but search on Amazon and you'll find Olympic bar micro plates.
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06-09-2014, 10:21 AM #16
Just curious, have you made a one-rep max attempt yet? If so, what was it?
You can always do what I did for a while, which is add a 2x2 with heavier weight after you finish the 5x5. In your case, you could do 145 (5x5) then something like 155-160 (2x2).
The big thing is getting in enough volume and EATING. If you're 6'0 and 172lbs and want to lift heavier weights, you need to eat enough protein/carbs/fats to make gains.480s / 370b / 495d / 235 x 2 SOHP
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06-09-2014, 10:22 AM #17
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06-09-2014, 10:39 AM #18
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06-09-2014, 11:11 AM #19
Amazon doesn't ship to Egypt. even if, the shipping would be at least $40. too poor for that
I've never tried doing a 1 rep max. also i can't do 155 for 5 reps. only 3. and i'm sure i'm eating enough protein, i also drink protein shakes. and i do eat enough real food. i'm gaining weight anyway so i think my nutrition is okay
so i should reset to 135 and start doing 3x5 until i stall?
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06-09-2014, 11:48 AM #20
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06-09-2014, 12:15 PM #21
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06-09-2014, 12:26 PM #22
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06-09-2014, 07:57 PM #23
I would say reset if you struggle at the next workout. Usually, one bad day isn't enough data to reset a program. 2 or 3 is clearly a reason to reset.
1.25lb plates are great to have for adding load to smaller exercises and great when your brain is stuck on a weight you struggle with.
If you don't have access to 1.25lb plates, see if a local hardware store has big washers that can fit around an oly bar. Heck, here you can really micromanage and go to 1lb increments etc.
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06-10-2014, 01:10 AM #24
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06-18-2014, 01:18 AM #25
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06-18-2014, 01:22 AM #26
bout three fiddy...bro and by bro i mean always my bro...
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06-18-2014, 02:40 AM #27
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06-18-2014, 02:42 AM #28
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06-18-2014, 08:55 AM #29
If you got 155 for 5 reps for 3 sets, then you will be able to lift 160. Will you be able to get all the reps, maybe, but my guess is you'll get darn close.
How much time are you taking between sets? If they are getting tough, it might be time to take 3-5 minutes between sets.
Remember linear progression programs thrive when eating a lot, sleeping well and taking time between sets. It's not a conditioning program but a strength program. I know some guys who have taken linear programs to heavy weights will take 5-10 minutes between sets. My guess is you'll do well in that 3-5 minute range.
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06-18-2014, 09:55 AM #30
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