5x5 is becoming way too hard :(

[RMRMR]

I’ve got stuck at 90kg squat a few weeks ago and I can’t add any more weight. Plus on each workout the weight is becoming heavier ... I’m not sure what’s going on.

Bench is getting weird too. I’m struggling at 67.5kg and in constant fear of decapitating myself.

Overhead press is stuck at 42.5kg and squat at 100. I still don’t know how to perform barbell row correctly.

I feel like I’ve hit a brick wall.

I’m 30 btw, 170cm 87kg

I was thinking of starting a cutting phase but if I can’t go forward at a surplus what am I going to do with even less calories ? Just keep failing every day ? Is that normal ?

[shmobin]

At that point you are supposed to deload 20% of the weight and work your way back up again. You should be able to pass that ceiling the next time through unless you have a mental block or bad form holding you back.

[VeritasFides]

I’ve got stuck at 90kg squat a few weeks ago and I can’t add any more weight. Plus on each workout the weight is becoming heavier ... I’m not sure what’s going on.

Bench is getting weird too. I’m struggling at 67.5kg and in constant fear of decapitating myself.

Overhead press is stuck at 42.5kg and squat at 100. I still don’t know how to perform barbell row correctly.

I feel like I’ve hit a brick wall.

I’m 30 btw, 170cm 87kg

I was thinking of starting a cutting phase but if I can’t go forward at a surplus what am I going to do with even less calories ? Just keep failing every day ? Is that normal ?

When is the last time you took a deload?

[RMRMR]

At that point you are supposed to deload 20% of the weight and work your way back up again. You should be able to pass that ceiling the next time through unless you have a mental block or bad form holding you back.

How can I do that with the bench press without involving decapitation ?

[shmobin]

How can I do that with the bench press without involving decapitation ?

As you progress, your stability muscles will improve. You should ask someone to spot you if your going for max though.

[VeritasFides]

How can I do that with the bench press without involving decapitation ?

He’s saying decrease the load by 20%. So if you’re using 100kg on a lift drop to 80kg. Then start working your way back up. That’s not the only way to deload but it works.

[RMRMR]

When is the last time you took a deload?

I’ve de loaded Everything but squats. I’ve reached 90kg going beyond the 3min resting time, like 5 or 6 minutes in between sets and worked on reducing rest time in between sets but it’s literally killing me. Maybe I should do that...

[shmobin]

I’ve de loaded Everything but squats. I’ve reached 90kg going beyond the 3min resting time, like 5 or 6 minutes in between sets and worked on reducing rest time in between sets but it’s literally killing me. Maybe I should do that...

It's not literally killing you bro.

[VeritasFides]

I’ve de loaded Everything but squats. I’ve reached 90kg going beyond the 3min resting time, like 5 or 6 minutes in between sets and worked on reducing rest time in between sets but it’s literally killing me. Maybe I should do that...

What do you mean? 90kg beyond 3 minute resting time? A deload would look like this.
Bench week 1. 5x5 100kg
Week 2. 5x5 105kg
Week 3. 5x5 110kg
Week 4. 3x5 115kg 1x4 115kg 1x3 115kg
Week 5. 1x4 115 kg

This is just an example and probably not the best but it will work. Since you’re “losing strength” it’s clearly time to do a deload. To deload, you would go back to

Week 6. 5x5 95kg
And start working your way back up to 115 again throughout the weeks. I personally hate this method of deloading but it certainly works.

[risingstarl96a1]

Pull Ups
Bench Press
Rows
Squats
Dips

Superset
Explosive each Rep
Full Range
4x8
Progress and add weights later on

[TolerantLactose]

How can I do that with the bench press without involving decapitation ?

How are you benching that you're worried about dropping on your neck?

[TopHeavyMirin]

1. stop being scared of being decapitated and ask someone to spot you. dont be a wimp about asking someone, i dont think anybody minds spotting somebody on bench.

2.deload as suggested

3.increase calorie intake. this will definitely increase your lifts, just put on an extra 2kg or so.

4.add more assistance work, maybye work on your triceps with some close grip bench? maybye on front delts for more pushing strength?
do some leg presses to work on leg strength?

5.about the ohp... its a very slow moving lift. just keep microloading and deloading, this lift wont go anywhere fast for a lot of people. but dont give up on it!
try do 4sets of 5 reps and then 1set of 6reps next workout. add at least 1rep to the same weight everyday, this way you can still set PRs.

[WakingOp]

Are you eating enough? Sleeping well?

You definitely have more you can get from linear progression. Take the deload. Practice your form while the weights are light. Don't cut. Make sure you're sleeping. Rest as long af you need between sets. Don't let the clock tell you when you're ready.

Or switch to a different program. Slower progression will be easier to keep up with. And in a few years you'll be at the same place either way. I wouldn't slow it up yet though

[superman704]

It's time to try high reps, easier, better way to get stronger