Struggling!

K09

Hi,

I have been struggling to break out of my current plateau on bench press and squats for a few months now. I have varied my routine and even got a program from strength trainer.

I am 5'11" and 80kg.

My latest program involves...
Bench: 6reps * 8sets
Full Squat: 6reps * 8sets
Normal Squat: 12reps * 8sets

My bench is around the 70kg mark and I can get to 60kg on full squat. Today I tried to up to 65kg on squat and only ended up hurting my upper back!!

It has gotten very frustrating!

I have been even eating better/more than I used to. For example..
Breakfast:
2scoops porridge with 1/2 banana + milk
mid morning:
4 eggs (2 whole)
MidDay:
3scoops porridge with 1/2 banana + milk
Lunch:
Chicken sandwich / chicken + pasta
Snack:
Yoghurt, nuts
Dinner:
Meat, Potatoes & veg

Any advice?

Thanks guys!

LuckyLloyd

Deload either reps or weight and build back up. If strength progression was your primary goal I'd recommend a 3 x 5 work set pattern and adding weight to the bar as long as you get all 15 reps done with good form.

Other factors that may help you to move past a plateau would be sleep / stress levels and allowing for adequate recovery time between training sessions.

Your diet as described below looks okay.

thegreatiam

K09 wrote: »

My bench is around the 70kg mark and I can get to 60kg on full squat. Today I tried to up to 65kg on squat and only ended up hurting my upper back!!

I have been even eating better/more than I used to. For example..
Breakfast:
2scoops porridge with 1/2 banana + milk
mid morning:
4 eggs (2 whole)
MidDay:
3scoops porridge with 1/2 banana + milk
Lunch:
Chicken sandwich / chicken + pasta
Snack:
Yoghurt, nuts
Dinner:
Meat, Potatoes & veg

Technique may be an issue. Have a good PT check your form, or post a video and someone may be able to check it.

Food wise, how much does it all add up to? there is no indication of how much you are eating. To break a plateau you may need to eat more. how much protein are you getting a day?

How long have you been at those weight? how many workouts?
You should try to keep the weight the same until its clear you cannont lift it, (1/2 workouts or so)
Adjust your diet, eat more food with lots of protein in it. get lots of sleep and rest. Then try again.

if that doesn't work take 15-20% off the weight and keep going from there building up each workout.

Blacktie.

K09 wrote: »

Hi,

I have been struggling to break out of my current plateau on bench press and squats for a few months now. I have varied role my routine and even got a program from strength trainer.

I am 5'11" and 80kg.

My latest program involves...
Bench: 6reps * 8sets
Full Squat: 6reps * 8sets
Normal Squat: 12reps * 8sets

My bench is around the 70kg mark and I can get to 60kg on full squat. Today I tried to up to 65kg on squat and only ended up hurting my upper back!!

It has gotten very frustrating!

I have been even eating better/more than I used to. For example..
Breakfast:
2scoops porridge with 1/2 banana + milk
mid morning:
4 eggs (2 whole)
MidDay:
3scoops porridge with 1/2 banana + milk
Lunch:
Chicken sandwich / chicken + pasta
Snack:
Yoghurt, nuts
Dinner:
Meat, Potatoes & veg

Any advice?

Thanks guys!

I'm assuming you got a form check with the trainer? If so and it all looks good I'd focus more on the 3 to 5 rep range and try to get more protein into your diet. To get results you need to have good training, diet and don't forget a good night's sleep.

Also what's the difference between a full squat and a "normal" squat!?

brian plank

144 squats

Blacktie.

brian plank wrote: »

144 squats

Wow did not catch that. Yeah cut back on the volume majorly. That looks like a bodybuilder routine now the more I look at it.

Also if this is your full program it's very flawed. Where's the pull exercises, the back work, the shoulder work and what's your warm up like?

K09

Blacktie. wrote: »

Wow did not catch that. Yeah cut back on the volume majorly. That looks like a bodybuilder routine now the more I look at it.

Also if this is your full program it's very flawed. Where's the pull exercises, the back work, the shoulder work and what's your warm up like?

Yeah trainer increased volume massively! For the past year I have been doing 3-5 sets and 5reps. So he put me on this program to shock the body and hopefully see big increases.

This is not my full program. Chin-ups, flat flys, pullover, leg curls also involved. I'm doing one day upper body and one day lower body. So plenty of rest between - though I have been playing 5 aside one day and 5k run another day in between.

Blacktie.

K09 wrote: »

Yeah trainer increased volume massively! For the past year I have been doing 3-5 sets and 5reps. So he put me on this program to shock the body and hopefully see big increases.

This is not my full program. Chin-ups, flat flys, pullover, leg curls also involved. I'm doing one day upper body and one day lower body. So plenty of rest between - though I have been playing 5 aside one day and 5k run another day in between.

Ah ok that makes more sense. Tbh if everything else checks out I reckon it's a diet issue. Get in a lot more food. I know it's tough to do as I'm in the same kinda boat. I find peanut butter milkshakes help .

K09

Blacktie. wrote: »

Ah ok that makes more sense. Tbh if everything else checks out I reckon it's a diet issue. Get in a lot more food. I know it's tough to do as I'm in the same kinda boat. I find peanut butter milkshakes help .

Hi,
I have been eating close to 3000 calories a day and started to get worried as began to get a belly! So have been a bit fussier with what I eat.

Blacktie.

K09 wrote: »

Hi,
I have been eating close to 3000 calories a day and started to get worried as began to get a belly! So have been a bit fussier with what I eat.

Ok do you know the macro breakdown of your diet? The protein/carbs/fat ratio?

Also what's your 1RM on the squat and bench? And what do you take as the difference between a full squat and a normal squat?

K09

Blacktie. wrote: »

Ok do you know the macro breakdown of your diet? The protein/carbs/fat ratio?

Also what's your 1RM on the squat and bench? And what do you take as the difference between a full squat and a normal squat?

Carbs: around 50%
Fat: 15%
Protein: 35%

Full squat is where my hamstrings meet my calves.
Normal squat where hamstrings parallel to floor.

Thanks!

Burkatron

K09 wrote: »

Yeah trainer increased volume massively! For the past year I have been doing 3-5 sets and 5reps. So he put me on this program to shock the body and hopefully see big increases.

This is not my full program. Chin-ups, flat flys, pullover, leg curls also involved. I'm doing one day upper body and one day lower body. So plenty of rest between - though I have been playing 5 aside one day and 5k run another day in between.

Get a new trainer! If you've been doing 3-5 rep range for a year & you're only squatting 65kg at 80kg there's something majorly off!