snipervirus
New Member
It isn't even a deficit though, I said earlier that I was eating about 3200 calories, if you just read above. That is like a 500 calorie surplus.
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Really? Shoulder press lagging at end of second week? wtf?
- Thread starter snipervirus
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weighted chinup
Member
Just try and maintain strength while you are holding your bw steady / not increasing scale weight.
Worry about it if this problem persists in a surplus or while you're going up in scale weight again.
If it's still a problem when your weight is going up - remember that fatigue masks fitness.
Other then that, I haven't a clue. 99 percent though its one of those 2 factors.
How did you go from 180lbs to 177lbs while eating in a surplus?
snipervirus
New Member
I am doing sprints after all 3 of my workout days, which i guess wouldn't be much of a surplus huh with the calories I burn I guess is what you're saying? Shit... wasn't thinking, sorry, lmao
How has your bench press been progressing? Once again, the reason you're not getting the press is you're not gaining weight or you started too high. Rippetoe suggests not to just start with an easy weight your first week. The weight you start at is the weight where bar speed begins to slow down.
snipervirus
New Member
I'll do that, if I have issues during that time I will definitely come back and see whats up
weighted chinup
Member
You have to remember that calorie calculations are just estimates - albeit very useful estimates that everyone planning a diet should utilize imo. If you calculated 3200 to be a surplus and the scale weight is going down or staying steady - it's not a surplus. Activity factors used in TDEE calculations are only so accurate, things change in the real world as you know. It is important to watch the scale and adjust to make sure it is moving in the direction you want it to.
Exactly. Sprints can murder a small calorie surplus. On top of this sprints will eat into your recovery a good amount if your work capacity isn't matched up to the volume of work you're doing. Add to that the fact that OHP is a lift that can be affected greatly by bodyweight change, it's one of the slowest progressing lifts out of the big compound movements, you maybe started a bit high, etc and this is why the press is stalking for you.
snipervirus
New Member
My bench is fine, I started kinda low from I think 160 and I'm at 175 now, progression every week, but that could be the thing that is killing my press also, but who knows. I'll keep it all in mind, maybe I should just cut the bs and just gain weight again... I mean I'm only 177 at 10% anyways. I'll explore my options if the solution is not solved on monday.
With the sprints, I think I just won't do them to be honest. Like i said, i don't even weigh much and my bf is low
If you began bench at 160lbs then more than likely starting press at 115lbs was too aggressive. Bench shouldn't be killing your press.
Whether you want to gain weight or not is up to you. What are your goals? All I'm saying is if you decide not to gain weight right now, choose another program besides this one. I've tried to run this one while not gaining weight and while cutting, even on gear in those situations as well, and it's just not a sustainable program if you're not adding 1-2lbs weekly.
snipervirus
New Member
My Goals right now are where I've left off before, I know it can be done, as I have done it before. But I want to get back to 155 press, 225x5 bench, 315x5 squat, 250x5 front squat, 370x5 deadlift, and get my chinups and pullups up to a plate, which right now I'm about 37 1/2 for both. But I guess it really isn't wise of me to not be trying to gain even a little weight so I can gain a little more strength. I've never done the program trying to lose weight before, i'm starting to think it isn't such a good idea, especially at such a low weight and bf% anyways.
Go with a simple linear program or 5/3/1 which will allow you to actually work on 1 RM or going to failure if reaching a certain number is the goal. Starting Strength builds a base which you obviously had but built nothing on top of as per your comments. As pointed above your goals are not realistic also, cutting and gaining? 5lb to OHP a week is also ridiculous unless all you lifted at 1st is the barbell...
snipervirus
New Member
Well my goals aren't going to be withing a few months, they are my long term goals for the next 4 months. To add to that as well, I always thought that it'd almost be easy to add 5 pounds every workout like it has for me in the past, but I guess that isn't safe to assume anymore lol. I'll just stick with it though, and get to my goals
Look there is likely no problem to add 5 lb to any of the big lifts but it becomes problematic once you have to add 5 lb for the same reps. Hence why I recommended another program, because it's gonna allow you to perform different rep schemes and different poundages. 5x5 or whatever is limited by only working with one weight and one rep range which doesn't allow for going to failure if for example you can rep your 5 rep weight 15 times, or doesn't allow for 1 RM because you will not be touching any weight you cannot presumably lift 5 times. 5/3/1 is a program which is also designed around low reps and general strength BUT in every cycle it goes on like 5/5/5+ where you push to failure or close to on your finishing set and know exactly where you strength lies at all times. Look up Lilliebridge's program, he is using a similar kind of method where on 1 week he will do for example work for a 1 rep max and next one he will go for AMRAP at a different poundage.
Novice progression only lasts so long. After a while you'll need to tweak your programming to keep from stalling. Try cutting out the sprints so you're not burning as many cals and it won't eat I to your recovery. Give it a week or two at least and reset your press weight to 100-110lbs. Grab a set of micro plates if you have the money. You may need to take smaller jumps than 5lbs.
snipervirus
New Member
I'll keep it in mind. I'll do as you say Doc and maybe start at around that weight, and I was deciding last night whether to invest in some micro plates, I think I'll go for it tonight just to get it out of the way. Plus I need a gym bag too. I'll keep your advice as well Maybe for the future. My main goal for the program wasn't to get my 1RM but I see where you are coming from, maybe here in the near future I'll try the 5/3/1. I have thought about it in the past and will maybe try it, as some people have suggested. And I will not be doing sprints anymore for now on, especially at my weight. Thanks guys!
What are your 3x5 weights now?
Sprints are an excellent exercise to do but while on Starting strength they will impact recovery and you needs recovery as much as possible.
You may not want to test your one rep max but as time goes by working with higher intensities, 1RM/3RM, doubles etc can help drive progress in reps of 5.
Sprints are an excellent exercise to do but while on Starting strength they will impact recovery and you needs recovery as much as possible.
You may not want to test your one rep max but as time goes by working with higher intensities, 1RM/3RM, doubles etc can help drive progress in reps of 5.
snipervirus
New Member
They are pretty low starting off at the moment. these are all for 3x5 but, squat: 275, bench: 175, deadlift: 350, press: 120; and front squat: 230
Are you doing the deadlift every other workout meaning sometimes twice a week and others once? If so your deadlift maybe at the point where it's affecting your recovery also and then you'd switch to doing it only once a week.
snipervirus
New Member
I do deadlifts every other week
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