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strength plateau

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mattpower
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2009/07/25 02:15:19 (permalink)
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strength plateau

as of late my strength gains have been non-existant, and if i try to up the weight my form suffers or i strain my self.
 
i do bench press, 5x5, barbell bent over row 5x5, squat 5x10 and deadlift 5x5.
 
i cant bench cuz of my shoulder... my squat is getting harder and harder but no heavier, and my deadlift just hurts my back more each time.
 
my workout seems to be faling apart, what shud i do, mabye front squat instead of squat ? will my strength still go up ?

what about deadlift and bench ??

kind regards
#1

5 Replies Related Threads

    cricket_fire
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    Re:strength plateau 2009/07/25 07:29:11 (permalink)
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    How long has this been going on for?

    How many times a week do you do that workout?
    #2
    Rocky
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    Re:strength plateau 2009/07/25 07:30:14 (permalink)
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    If you're completely fatigued on every exercise.....Things are getting harder even though all variables are the same(weight,volume,frequency,etc)

     Sounds like over training might be a possibility?

     I'd either take some time off completely or drop the weights right back and start building them up again slowly.
    #3
    mattpower
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    Re:strength plateau 2009/07/25 15:30:35 (permalink)
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    thanks for the replies.

    i do it 3 times a week.

    i started slowing down about 5 weeks ago.  And ever since ive left each workout feeling angry and unsatisfied, its realli annoying.

    i was thinking of mabye taken a week off weights and just box, swim, skip etc.
    #4
    cricket_fire
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    Re:strength plateau 2009/07/25 16:24:32 (permalink)
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    That seems like quite a bit of heavy work to be hitting that 3x a week. Ever considered splitting the exercises up into a couple different days (or less sets of those lifts)? 5x5/5x10 on 4 big movements will deffinatly take it's toll on your body.
    #5
    iaink
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    Re:strength plateau 2009/07/25 17:28:36 (permalink)
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    Your now doubt doing too much. The way you train (multiple squat/bench/deadlift sessions per week) will only work for a significant period if you very carefully control the volume and intensity of each session over the week, and months.

    Training dosn't work unless you use some form of periodisation.

    But regardless no training plan will work forwever.

    Take a light week either some very light bbuilding stuff or as you say some easy condtioning work. During that week come up with a better plan of attack.

    If you want to be a good athlete and be strong you carn't do the same **** week in week out.  You need times of higher volume or higher intensity or simply backing off periods.

    Stonehenge
     
    Where the banshees live and they do live well
    #6
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