Sudden Strength Loss - Bench & Military Press

[FCB02062]

Anyone experience anything like this or offer any insight/ideas? Thanks a ton!

Three weeks ago had an amazing chest/back workout, everything felt great. I normally do 225 x 12, 250 x 10, 275 x 8 and 315 for max reps - usually 4-6. Then two weeks ago, for some reason I decided to narrow my grip on the bench (normally have the ring betw pinky and ring finger but decided to move my pinky inside the ring for a narrower grip). I struggled through 225 x 10, then went 250 x 6, and 275 x 3 and that was it. I was so damn weak. The rest of my workout was decent and I hit my normal numbers, including incline. I've lifted after a night of boozing and hit my numbers before, but two weeks ago was terrible. Fast forward to this week and my military press was weaker than normal. Normally I hit 185 x 10, 205 x 8, 225 x 6 but this week 185 & 205 were a struggle, but I hit my reps, but 225 was a joke - went up maybe twice. Shrugs were normal weight/reps and felt fine. Also this week when doing dumbbell flies on the flat bench I noticed my left side was noticeably weaker and not as stable. Again, I couldn't come close to the weight I normally do. Flies are one of my favorite exercises and I was just so weak. To top it off, and to really see if something was wrong I hit the dumbbell press at the end of my workout as I normally do. I usually just bang out 12 reps each of 65, 70, 75 and call it a day. I always feel like I can bang out much more reps of each, but I leave it at that because its a the end of my workout and I need to get back to work. But yesterday I could only do 3 reps of 75 and I normally can do 15 or more if I wanted. I've never felt so weak before. Yesterday's back workout was normal weight/strength.
Also, my arm workouts have been typical with no apparent loss of strength and leg workouts have been pretty normal strength.
Everything has been normal - diet, sleep, family situation. No added stress, everything normal. The only difference was last weekend I golfed 18 holes (badly) at a 40th birthday weekend. I hadn't golfed in 15 years so I'm wondering maybe the constant motion of the golf swing did something, but I think that's grasping at straws...
Please help with comments/ideas! Thanks all!

[Get-n-fit]

It happens, could have been a variety of factors. Forget about it and focus on your next workout

[mslman71]

Yep, it happens. Put it out of your mind and keep on trucking. If you over-think it as a trend it might end up being a self fulfilling prophecy.

[TheSingularity]

Not trying to be sarcastic or "troll" or anything like that, but did you use the same type of plates as you usually do?

I swear some companies are "off" on their plates. Call me crazy, but my gym has some rubbery plastic covered plates and I swear they feel lighter than the solid metal ones... they seem like cheater plates so I don't even touch them.

[Corbi]

Happens to everyone, there are days #225 on bench feels light and other days where I swear someone doubled gravity and even #185 feels heavy.

[Flounderbout]

225 x 6 on a military press? For realz?

As for the strength loss, just sounds like a minor muscle tweak to me. Sometimes (especially with shoulders) very minor injuries can be almost imperceptible except when lifting.

[FCB02062]

Thanks for all the responses, greatly appreciate it. It actually seems that the military press and chest movements where I'm supine on the bench are where I've got the severe loss of strength. Shoulders/legs yesterday and militaries were very weak. Only one rep of last set when I normally get 6ish. But, no loss of strength anywhere else - shrugs, shoulder dumbbell flies, cables for the rear delts were all fine and pretty strong actually. I'm going to hit arms today, off Saturday, and chest/back Sunday before the 1 pm games start. If my #s are still down, I'm taking a week off. Thanks for all the replies folks!!!!!!!

[Danimal]

If you are working for max reps every week, that will tax your system. Try a week off with no lifting at all to recover and jump back in.

[POrtergolf]

It could just be an anomaly and you will be right back to you normal lifts next time. Or it could have been something as simple as not eating enough that day before you lifted and your energy levels were low.

I see a lot of people have recommended some extra rest and that's not a bad idea. If your lifts don't come back on your next session maybe mix it up and go one or two sessions with higher volume 15+ rep range without being concerned as much with the weight just to change up your routine a bit and then get back at it.

Don't worry though, sounds like you are consistent with your regimen, I am sure it was just a one time thing.

[FCB02062]

Thanks agan for all the input...chest/back today....warmed up w 135 3 x 5 and it was harder than it shouldve been...started w 225. Normally get 12 reps pretty strong but today got farking two and left side felt way off. Walked away from bench. Was pissed. Continued workout and cable flies were close to normal weight/reps, dopped weight on decline by 20 lbs and went from there ok but last set was what I normally start with. Back - lat pulls, rows, and machine rows were all as normal.
Just for the heck of it I decided to try some push ups before we put the kids to bed...could only do 4 (usually bang 30 out no prob). I've decided to take 10 days off the weights and only do my normal cardio. I plan on keeping up w my normal creatine, protein, and amino intake and in 10 days I plan on hitting the weights as usual but perhaps backing the weight down. Instead of going 225, 250, 275 (normally bang out 315 for a few but not worried about that now), I think I'll go 185, 205, 225 to start. Does that sound like a plan? I'll probably drop the weight on my other exercises as well just to be consistent...whaddya think? Thanks folks!

[MuscleHQ]

I absolutely agree with those who indicated that your system may be "taxed" due to constant, maximal effort stress. My recommendation would be to back off a bit, maybe take a week or 10 days off from the gym completely and build back up. I know that's tough, and an alternative to that would be to reduce the total volume per workout. The intensity should always be there - that's not the culprit. It may just be that your nervous system is overworked or you haven't been able to completely recover. No worries though, you'll be destroying your old numbers in no time if you give your body a little rest.

http://destinationjacked.com

[drudixon]

Nothing in lifting is static. In addition to a week off, you likely need to bump up calories. Your mass may have caught up to intake leaving you depleted for workouts. Add 500 / day over normal when you come back from your break and see if progress resumes. Lastly, the grip move may be exposing some triceps weakness.

[FCB02062]

Thanks again for the replies...
thumbnail: huge SUDDEN decrease in bench (we're talking finishing bench at 315 x 5 or 6 to getting 225 ONCE!) and huge similar SUDDEN decrease in front militaries. Determined its lifts that push up or away from body where I've lost my mojo.

anyway, I took 8 days off thinking rest might "cure" this loss of power, but nope, still weak azz presses. But, i found a nugget - my left tricep is incredibly weaker than my right. it's always been "weaker" - meaning one less rep of same weight as right on last set - so no biggie. But today I tested it out and we're talking right side got 7 or 8 reps to finish out and left side was ZERO! Incredibly weak. Also tried out the shoulder press machine with one hand - again, left was WAY weaker - last set wasn't able to push it up at all with my left....

any ideas, comments, suggestions?????? I have no idea how this happened. I normally only worked in one single arm movement with my arm workout...I'm thinking that, perhaps overtime, that ended up farking me in the end here????? But it's weird because it was so sudden....

[mslman71]

Not to sound like a broken record forum-wise, if you're having a real sudden loss of strength and it's causing you a lot of worry, maybe you should see if you can chat with a doc for a bit. It's hard to put into words, but I can tell the difference between a bad day or a bad week as it manifests itself as dropped 1RM or maybe endurance and I wouldn't think twice of it and something being a real outlier. if I was having a massive change in strength in short time that fell outside of the usual fluctuations I've come to know, I would be inclined to seek some professional advice. Might be nothing, maybe an impinged nerve that'll resolve all by itself, might be something more. Worrying about it will drive you crazy though. Peace of mind is a valuable thing, especially in the gym where most of the battle is mental. FWIW, I tend to go straight to the sports doc and bypass GPs who seem to base their assessments off experience with less demanding clients.

[FCB02062]

Not to sound like a broken record forum-wise, if you're having a real sudden loss of strength and it's causing you a lot of worry, maybe you should see if you can chat with a doc for a bit. It's hard to put into words, but I can tell the difference between a bad day or a bad week as it manifests itself as dropped 1RM or maybe endurance and I wouldn't think twice of it and something being a real outlier. if I was having a massive change in strength in short time that fell outside of the usual fluctuations I've come to know, I would be inclined to seek some professional advice. Might be nothing, maybe an impinged nerve that'll resolve all by itself, might be something more. Worrying about it will drive you crazy though. Peace of mind is a valuable thing, especially in the gym where most of the battle is mental. FWIW, I tend to go straight to the sports doc and bypass GPs who seem to base their assessments off experience with less demanding clients.

Oops....I should've mentioned I have a dr appt friday! Thanks!

[chefbueller]

So hard to tell. I have experienced the same thing for no apparent reason, and even the opposite where I was stringer for no apparent reason. Funny you mentioned golf though, I too dont really golf but a few weeks ago I did 18 holes on a bizz trip in Houston. The next day my upper shoulders and inner pecs were so tight and sore. I did notice some strength loss as well. Just changing the way we are used to working threw something out of whack. I agree with everyone on here. Don't stress about it. Worry about the next workout and the ones that follow it.

225 for 6 on Military press. Damn!!! I'd like to see that. You do have some decent delts not saying you can't, just would like to see it.

[FCB02062]

So hard to tell. I have experienced the same thing for no apparent reason, and even the opposite where I was stringer for no apparent reason. Funny you mentioned golf though, I too dont really golf but a few weeks ago I did 18 holes on a bizz trip in Houston. The next day my upper shoulders and inner pecs were so tight and sore. I did notice some strength loss as well. Just changing the way we are used to working threw something out of whack. I agree with everyone on here. Don't stress about it. Worry about the next workout and the ones that follow it.

225 for 6 on Military press. Damn!!! I'd like to see that. You do have some decent delts not saying you can't, just would like to see it.

I'd like to see it too

[chefbueller]

I'd like to see it too

It's in you Brother!! Forget the day it didn't happen, you already did it you are capable of doing it again. Don't mind f&#k yourself.

[FCB02062]

saw an orthopedist finally last Friday. She did some range of motion tests, strength tests, etc., and it was clear to hear that my left arm was considerably weaker than the right. I had neck and shoulder xrays taken. Nothing came up on the shoulder, but something did show up on my neck xray. There is a natural curve to one's cervical spine (your neck) and mine is beanpole straight. Due to the weakness/atrophy in my left tricep, she thinks I may have an impingement of the C7 vertebrae because the nerves from there go into the tricep. Also, I have considerably less range of motion turning my head to the left. Unfortunately, she couldn't see the C7 disc on the xray because, her words, my "shoulders and traps are well developed and are obscuring the xray". Thought that was funny. The other possibility is arthritis. She's leaning toward the disc issue, but we'll only be able to tell from an MRI. I'm on prednisone (one day left) to rule out an arthritic flare up. When I'm done with the prednisone she said go back tot he gym and try the tricep pull downs. If there is still a severe lack of strength compared to the right, then she's going to order an MRI....
Not encouraging news, but at least I know what's going on...sort of...thanks again for the input!

[tkdnj]

Have you also been losing weight/size? Or just strength?

[FCB02062]

Have you also been losing weight/size? Or just strength?

I've definitely lost size in my left tricep and probably bicep, and I think the left lat might be smaller too. as for weight I'm down about a pound....but that's because Doc told me to drop some weight at a physical a month ago and I ramped up my cardio a bit:-)

[FCB02062]

Eight days since I finished my prednisone and i've been back to the gym 4 times since I finished the dosage and the medication DEFINITELY helped. Doc also has me taking an Aleve at bed time and in the AM. I have some strength back in my left tricep, but it is still considerably weaker than my right. I'm still getting an MRI because I want to know what the heck is going on to cause this massive drop in strength. For all I know this could have been a progressive thing that's been going on for awhile and 6 weeks ago was just the breaking point and the tricep couldn't hold up to any presses anymore.
I haven't tried bench or militaries in about a month because I guess I want to build up my left tricep to catch up to my right before I try and type of presses with the barbell. But to compare I'll use dumbbell presses on flat bench because that's what i'm doing now in lieu of bench (and i'll use a typical final set of db press). Before injury = 90 X 8-10; "Injury/weak period": 70 X 1-2; Post medication/Dr visit: 70 X 10.
I'm making some progress, but I can't get back to where I want to be until I gain my strength back in that left tricep. Again, thanks for all the input!

[scullin]

I would either take some time off or at least do a deload week.

[FCB02062]

I would either take some time off or at least do a deload week.

I took a full week off a month ago after I discovered this loss of strength. Also took 6 full days off during prednisone dosgage...i'm "time offed" out! :-) thanks!

[scullin]

thanks!

[peacesells]

Reading this thread I was concerned you may have rhabdomyolysis. http://www.medicinenet.com/rhabdomyolysis/article.htm But it looks like your doctor has narrowed it down for you. Good luck in your recovery.

[amundsondan]

How is your recovery going? I have the exact same issue. I am going in for an MRI tomorrow morning and was wondering what your MRI results were and if you were able to gain your strength back. Please give any advice.

[FCB02062]

How is your recovery going? I have the exact same issue. I am going in for an MRI tomorrow morning and was wondering what your MRI results were and if you were able to gain your strength back. Please give any advice.

I probably should've given an update since folks were kind enough to give input. The mri revealed moderate arthritis at c4-c5 vert and severe arthritis at C7-t1. At the T1 the nerves were impinged thanks to a big arthritis flare up. These nerves are responsible for the tricep and wrist among other things. Dr thought I've had this arthritis for quite some time - wtf, I'm not even 40 yet! - and something caused a flare up which caused the nerve issue which caused the weakness on my left side.
I ran the prednisone which helped clear up tbe inflammation and I slowly worked back a decent amt of strength. I got back up to 225 x 10 on bench but I could feel my left side weaken around rep 8. I got 80 x 10 on db press. So my recovery was going pretty well...until I f#cked my left rotator cuff yesterday on 4th rep of 225. Saw dr this morn and he thinks its a sprain not a tear, so I'm thankful for that diagnosi but I got derailed again! Getting old sucks! Good luck w your mri...
My advice would be rest, follow dr orders, and work back slowly...good luck!

[mikestapley]

went into the gym on thursday to my normal what is light bench day for me 285x10 295x10 305x10 doing 285 was on the i think about the third or fourth rep and the next moment the bar had falling on top me just under my pecs not sure if it was a sudden loss of strength or if i hit the hooks on the bench and knocked the bar away from me to where i couldn't hold it up it was pretty quick never had this happen before anybody heard of such a sudden loss of strength without an injury to the pec or shoulders, this is normal weight for me on light days heavy days are Mondays and i hit 4 sets 5 with 345 didnt notice anything unusual

[userYJY8CNAUXRF]

I probably should've given an update since folks were kind enough to give input. The mri revealed moderate arthritis at c4-c5 vert and severe arthritis at C7-t1. At the T1 the nerves were impinged thanks to a big arthritis flare up. These nerves are responsible for the tricep and wrist among other things. Dr thought I've had this arthritis for quite some time - wtf, I'm not even 40 yet! - and something caused a flare up which caused the nerve issue which caused the weakness on my left side.
I ran the prednisone which helped clear up tbe inflammation and I slowly worked back a decent amt of strength. I got back up to 225 x 10 on bench but I could feel my left side weaken around rep 8. I got 80 x 10 on db press. So my recovery was going pretty well...until I f#cked my left rotator cuff yesterday on 4th rep of 225. Saw dr this morn and he thinks its a sprain not a tear, so I'm thankful for that diagnosi but I got derailed again! Getting old sucks! Good luck w your mri...
My advice would be rest, follow dr orders, and work back slowly...good luck!

OK not sure if this forum is even still running or what ... i've been lifting for 30 years and am completely freaked out by the same sudden bench strength loss on my right side ... it's NEVER happened before, not to this drastic extent ... FCB02062, if you're still around, can you give an update if you ever fully recovered from this weakness and if the neck vertebrae/nerves were solely to blame? THANKS!!!