Struggling on 5x5

Feenix

Squat 77.5kg
Bench Press 57.5Kg
BB row 60kg
Oh Press 37.5Kg
Deadlift 102.5Kg

I started this 4 months ago, had an elbow injury half way through which stopped me in my tracks and was out for about a month. I weigh 78kg and I am 5' 11.
I have failed all of the above a couple of times and cant seem to get over 40 on the OH press which I find a bit odd. Would it have anything to do with my weight? I have only gained a couple of lbs since I started it.
I feel like I have hit a bit of a wall a little sooner than I should have.

Doug Cartel

How did you learn to do the lifts? My first guess would be that you have bad technique, especially if you're getting injured.

Feenix

Doug Cartel wrote: »

How did you learn to do the lifts? My first guess would be that you have bad technique, especially if you're getting injured.

I should have explained my injury was not from the gym, got injured playing football, but saying that I am not sure my technique is great, I learned mainly from videos on Youtube to be honest. I am getting a pain in my lower back whilst doing squats. Always find it a bit tricky to ask the guys in Ben Dunne because its normally so busy in there when I am in.

Doug Cartel

Feenix wrote: »

I am getting a pain in my lower back whilst doing squats.

This isn't good. You might benefit from taking some time to work on your hip and ankle mobility, and on getting good form on your squat. There's a tonne of videos on this, but they all seem to come back to practicing sitting in a squat with your heals on the ground and your chest up for a few minutes each day. One you can do that reasonably comfortably, then start worrying about your actual lifting technique.

bohsman

Depending on your previous training history I don't think those numbers are bad, normal to hit a plateau, a month break wont have helped either. Definitely work on form and mobility though

Alf Veedersane

Feenix wrote: »

I should have explained my injury was not from the gym, got injured playing football, but saying that I am not sure my technique is great, I learned mainly from videos on Youtube to be honest. I am getting a pain in my lower back whilst doing squats. Always find it a bit tricky to ask the guys in Ben Dunne because its normally so busy in there when I am in.

Get a vide of your squat from the side and see what you're doing. It's likely you're rounding your back (you might be hyper-extending it but I would have thought rounding was more likely).

It could also be that you're pushing your hips up first on the way up and then good morninging....ing (just in case) the bar up.

It could also be numerous things so if you have a smartphone, video your squats.

Ri_Nollaig

Video that really helped me:

https://www.youtube.com/watch?v=bs_Ej32IYgo

He has more on dead lifts, bench and overhead press but by the sound of it I think you really need to get someone to check your form. Ask one of the lads in the gym?

I wouldn't think struggling to get over 40KG on the OHP is odd, its a hard lift to increase and inline of the ranges of your other lifts, so just keep at it!

nice_guy80

I've seen people (male and female) with the best of coaches around them unable to do squats, due to...

Tight hips, lack of flexibility
Poor glute recruitment
knee issues
ankle flexibility

My advice? Get yourself a decent coach. everyone needs one

LuckyLloyd

Feenix wrote: »

Squat 77.5kg
Bench Press 57.5Kg
BB row 60kg
Oh Press 37.5Kg
Deadlift 102.5Kg

I started this 4 months ago, had an elbow injury half way through which stopped me in my tracks and was out for about a month. I weigh 78kg and I am 5' 11.
I have failed all of the above a couple of times and cant seem to get over 40 on the OH press which I find a bit odd. Would it have anything to do with my weight? I have only gained a couple of lbs since I started it.
I feel like I have hit a bit of a wall a little sooner than I should have.

So you've roughly reached:

Squat 1.0 Bodyweight 5 x 5
Bench 0.75 Bodyweight 5 x 5
Press 0.5 Bodyweight 5 x 5
Deadlift 1.3 Bodyweight 5 x 5

I'm not saying this means you're finished with linear progression, but it would be incorrect to say you've made no progress. There are a few things here:

- If you've failed a weight a couple of times you need to drop 10% or so off the bar and work your way back up. This should allow you to break the plateau;
- You need to video your lifts, analyse or get someone knowledgeable to look at them. A second pair of eyes are invaluable;
- You should be doing mobility and flexibility work that is designed to address your specific issues;
- At a certain point in any progressive program sleep, nutrition and rest between workouts becomes a necessity to continue progressing;

There is no predefined 'wall'. Some people will be more predisposed to strength gains than others and the overhead press in particular will be a weakness for many people.

Feenix

Thanks for the advice. I appreciate it. Been recommended to buy a belt for lifting to aid with back problem.
Thinking of dropping weight considerably or starting a new programme from scratch as my form for deadlifting and bb rows is not great either.
Anyone for or against using a belt?

Alf Veedersane

The belt isn't a back support, per se.

By all means use one but it's purpose is to help create intra-abdominal pressure to support your midsection and spine.

You have to work with it rather than put it on and just assume it will help.

Mellor

Feenix wrote: »

Thanks for the advice. I appreciate it. Been recommended to buy a belt for lifting to aid with back problem.
Thinking of dropping weight considerably or starting a new programme from scratch as my form for deadlifting and bb rows is not great either.
Anyone for or against using a belt?

If your form for deadlift and BB rows isn't great then I'd focus on fixing that. A belt isn't going to help your form.

Big Nasty

Tore tendons in my left forearm by poor form / overdoing it and it's still not right.

swimming in a sea

I've been doing 5X5 myself for about 6 months,

squat 5X122.5kg
Bench 5X85kg
Overhead press 5x47.5kg
Pendlay row 5x70kg
Deadlift 1x147.5kg

I got above about 2 months ago and then hit a brick wall, de loaded and got back but can't go past so have now changing to 3x5. Actually glad to do it as I find the 5x5 a bit hard on my motivation.

Also something happened to both my quads when I got my squat to about 120kg where now even if I do 5x100kg my lower quads will be in really bad pain, a few hours after gym I'm fine. I'm off on holidays for 2 weeks so plan not to do any weights to see if quads will get back to normal.

Anybody have similar pain? As I have single rep for squat 150kg and no pain so not sure what happened.