Really? Shoulder press lagging at end of second week? wtf?

[snipervirus]

Good afternoon fellow members of meso. I have a dilemma I need to share and hopefully I can get some helpful information on it. I am currently 177lbs at about 10% or so bf 5'11" and I've been lifting for 2 years. I recently just started the "Starting Strength Advanced Novice Program", this is my second stab at this program since I had to stop in the middle of it before about 7 months ago. Also today was the end of my 2nd week. Ended on Squat, Standing OHP, and weighted pullups just a few hours ago.

Now before I explain it further, I am not doing a staggered stance, feet are about shoulder width apart and my hand position is kind of wide (pinkies are wrapped around the single ring on an olympic bar). I have only been on this program for 2 weeks and yes I have tried deloading/resetting weight in the past and it hasn't worked, I've tried going down as much as 20 pounds and slowly working back up passed 125 but it doesn't work. I have always struggled on this lift and can't figure out anything that could help, should I try another exercise? Or should I just keep trying? or what? nothing seems to work.

Thanks guys

 

[Mayne]

Explained perfectly here:

You can expect Starting Strength to work alright on deadlift and squat, perhaps even on bench and maybe (far stretch) on OHP but all in all it's not optimal.

 

[snipervirus]

Explained perfectly here:

You can expect Starting Strength to work alright on deadlift and squat, perhaps even on bench and maybe (far stretch) on OHP but all in all it's not optimal.

Thanks for that man, what are others' opinions on this subject? And what would you recommend if not 5x5 Mayne? If I still progress and say I can't physically get more out of the program what would be the optimal way to go about strength training or powerlifting?

 

[Docd187123]

Starting strength is an amazing programming for beginners. I've ran it a few times myself.

Your problem is you're not eating enough. You need to eat in a calorie surplus to be able to run the program optimally. 5'11" @ 177lbs tells me you need to eat more.

Another issue is OHP is one of the slowest progressing lifts. You may need to progress 2.5lbs a week or less on it. Other than that you could run starting strength as is but use intermediate programming for your press.

 

[snipervirus]

Starting strength is an amazing programming for beginners. I've ran it a few times myself.

Your problem is you're not eating enough. You need to eat in a calorie surplus to be able to run the program optimally. 5'11" @ 177lbs tells me you need to eat more.

Another issue is OHP is one of the slowest progressing lifts. You may need to progress 2.5lbs a week or less on it. Other than that you could run starting strength as is but use intermediate programming for your press.

How do you know I'm not eating well? I'm not really sure what being at the height and weight I'm at has to do with my eating habits, especially when I never mentioned them. And there are reasons why I'm at the weight I am right now.

I'm eating at almost 700 calories past my maintenance, about 1.2-1.5 protein per lb of bodyweight and about 400 grams of carbs and small amounts of fat. How is that not eating enough? That's close to 3200 calories right there.

 

[Docd187123]

How do you know I'm not eating well? I'm not really sure what being at the height and weight I'm at has to do with my eating habits, especially when I never mentioned them. And there are reasons why I'm at the weight I am right now.

I'm eating at almost 700 calories past my maintenance, about 1.2-1.5 protein per lb of bodyweight and about 400 grams of carbs and small amounts of fat. How is that not eating enough? That's close to 3200 calories right there.

Bc you should be gaining weight if you want to run starting strength and there's no way you should stalling or anywhere near stalling at 2wks unless you started with too much weight on the bar.

 

[snipervirus]

Bc you should be gaining weight if you want to run starting strength and there's no way you should stalling or anywhere near stalling at 2wks unless you started with too much weight on the bar.

that is the reason I am posting though bro. I shouldn't be already failing at the end of the second week. I started with easy weight at about 115, next workout 120, then just the last time, which is the reason I posted this in the first place, was at 125, failed for about all 3 which is what I wasn't understanding. Trust me i've been going from board to board with this and want to hear multiple opinions and comments, but you're the only one that is providing feedback on this board so far sadly. The most repetitive comment that I have received though is hand placement and foot placement, and of course the usual, which needs to be said for everyones sake, tightness of the abs, the glutes etc, etc... I didn't mean to come off as an ass by saying what I said, but then again, I probably should've included my diet in the first place.

 

[Docd187123]

Hand placement, tightness in the core, etc will all help if you're not doing them correctly but you still shouldn't be is close to failure so early.

The 3 most common problems by far with starting strength are not eating enough, not doing the actual program (adding or swapping a bunch of stuff), or not sleeping enough.

How many pounds have you gained in the last 3-6wks?

 

[snipervirus]

Hand placement, tightness in the core, etc will all help if you're not doing them correctly but you still shouldn't be is close to failure so early.

The 3 most common problems by far with starting strength are not eating enough, not doing the actual program (adding or swapping a bunch of stuff), or not sleeping enough.

How many pounds have you gained in the last 3-6wks?

My goal isn't to gain weight, I started at 180 around 2 weeks ago, and started doing sprints right after I do my workout to lose bf till I hit about 8%

 

[weighted chinup]

My goal isn't to gain weight, I started at 180 around 2 weeks ago, and started doing sprints right after I do my workout to lose bf till I hit about 8%

That is why you aren't getting stronger.

Eventually you are going to have to go up in scale weight in order to keep adding poundage's on the bar, on a linear progression routine this is very important. You started at 180 but are currently 177. On a lift like OHP I would probably notice a slight decrease in strength if I went down in weight. If you are trying to lose fat then just focus on maintaining your strength on your lifts until you are ready to go up in scale weight again.

 

[Docd187123]

My goal isn't to gain weight, I started at 180 around 2 weeks ago, and started doing sprints right after I do my workout to lose bf till I hit about 8%

Then I was right and your diet is the problem in terms of this program and you should choose another program to run. Starting strength goes hand in hand with gaining weight. Linear progression is brutal enough as is while gaining. There are better options suited for you if you don't want to gain weight n

 

[snipervirus]

That is why you aren't getting stronger.

Eventually you are going to have to go up in scale weight in order to keep adding poundage's on the bar. You started at 180 but are currently 177. On a lift like OHP I would probably notice a slight decrease in strength if I went down in weight. If you are trying to lose fat then just focus on maintaining your strength on your lifts until you are ready to go up in scale weight again.

I'm not understanding this, I was completely fine lifting 155 OHP about a year ago at 175. Doesn't make any sense at all. Same with squatting about 315 for 5, deadlift 325 for 5, and bench 200 for 5.

 

[Docd187123]

That is why you aren't getting stronger.

Eventually you are going to have to go up in scale weight in order to keep adding poundage's on the bar. You started at 180 but are currently 177. On a lift like OHP I would probably notice a slight decrease in strength if I went down in weight. If you are trying to lose fat then just focus on maintaining your strength on your lifts until you are ready to go up in scale weight again.

Beat me by a keystroke lol

 

[weighted chinup]

I'm not understanding this, I was completely fine lifting 155 OHP about a year ago at 175. Doesn't make any sense at all. Same with squatting about 315 for 5, deadlift 325 for 5, and bench 200 for 5.

Did you take a long break between that period? Any extended time off?

 

[Docd187123]

I'm not understanding this, I was completely fine lifting 155 OHP about a year ago at 175. Doesn't make any sense at all. Same with squatting about 315 for 5, deadlift 325 for 5, and bench 200 for 5.

Variables change with time.

 

[snipervirus]

No I haven't, i've been lifting consistenly for 2 1/2 years just about

 

[weighted chinup]

No I didn't, i've been lifting consistenly for 2 1/2 years just about

I don't see why you would be weaker now tbh if you have been regularly practicing OHP and your other movements this whole time. When did you start to notice an involution in OHP strength? Have you been training OHP the whole time?

 

[Docd187123]

I don't see why you would be weaker now tbh if you have been regularly practicing OHP and your other movements. When did you start to notice an involution in OHP strength? Have you been training OHP the whole time?

I'm willing to bet it's the volume of work and fatigue frommStarting strength plus the calorie deficit.

 

[weighted chinup]

I'm willing to bet it's the volume of work and fatigue frommStarting strength plus the calorie deficit.

You're most likely correct about this, especially on a movement like OHP, that deficit is definitely not going to help strength. Like you said, linear progression routines seem to go hand in hand with going up in scale weight to see good results, personally if I was trying to get stronger while holding my scale weight steady like OP is doing I would take a different approach and possible lower expectations for strength gains during the deficit.

 

[snipervirus]

I don't see why you would be weaker now tbh if you have been regularly practicing OHP and your other movements this whole time. When did you start to notice an involution in OHP strength? Have you been training OHP the whole time?

Thats what I've been saying. I'll tell you how I started here. Just about 2 weeks ago I started ss advanced novice. The first week I started with an easy 115 for 3x5. The second week which was this week, I did 120 the first day last saturday with success, and then on wednesday I tried 125, I couldn't even finish the first set... Thats why i'm like wtf and asking all around the internet.