first timer...intro and question - JP Fitness Forums

mikeyc1972 · 12-15-2007, 09:12 AM

Hey y'all...new to site and almost through with strength 1. I am following the Man of Constant Obligations program, and have recently noticed a few mistakes I have made. First, in the first 3 rounds of strength 1 I have not done the bench days and chin days as supersets with rest, I did straight sets with rest as in squat and dl days. I have made some gains but they tapered off this last (3rd round)time. I also however was able to get in 5 workouts in 10 days(part of 2nd and all of 3rd), whereas the first 2X in stregth 1 as well as break-in,FL, and Hypertrophy I was barely able to lift twice per week(due to schedule-not soreness or injury). I have tried to maintain and even slightly increase my calories, been resting and tapered back on my interval training.To what would you guys attribute the plateau? For the record I have peaked at 245 on bench,375 on squat, bw+55lb DB chins, and 345 for 2 reps on DL; although it was the first set on my 2nd time on that workout-I miscalculated my weight for the set and instead of hitting my 6 rep max I was only able to get 2 reps, I pulled the 10# plate off of each side and did 3 reps. I then figured out what I had done. I have since seen a decline in strength on DL. Only able to get 335x1 on last(3rd time) DL workout. I appologize for the long post but I am curious if I have done something wrong...??

mikeyc1972 · 12-16-2007, 08:38 AM

anyone??

Lisa~ · 12-16-2007, 08:56 AM

There's just no way to really answer your questions. There are too many variables that could affect outcomes and unless I was your trainer and had been following your progress, I wouldn't know what to suspect.

Sometimes new lifters will experience increases in strength mainly from better neural connection facilitated by growth of mitochondria on the muscle cells. That kind of progress usually slows as the new lifter learns to more effectively use all the muscle he already has. Growth after that phase will be slower for sure.

You said you were actually having a drop off of strength in your deadlift, so there's the possibility of a need for greater recovery time. Why would you need that? I have no idea. The body doesn't distinguish between stressors. An accumulation of too much overall stress can stall progress. More regular sleep hours, better nutrition, along with other recovery methods would then the be protocol to get past this plateau.

It's really just hard to say and that's why nobody's ventured a reply. It's all a total guess and, really, you know better than any of us what the issues might be.

dynamicfitness · 12-16-2007, 01:37 PM

I wouldn't worry that you had a week without linear progress in one or more of your lifts. That's totally normal. You're actually throwing around some pretty good high-intermediate-level weights there, so you're unlikely to hit PR's every workout, no matter how good the program is (and Strength I is very, very good!). You've also got a stressful schedule going there and that alone is enough to curb gains. Workout frequency is also relatively low and perhaps you've adjusted to the 2x/week schedule and need to up it a bit.

I'd say it's a combinaiton of the usual suspects: consistent diet, regular sleep, curb stress. What an insight, eh? Good luck. DF

mikeyc1972 · 12-17-2007, 06:43 AM

I will let you know that I saw improvements on my last workout(workout A 4th time) I suspect cramming too many workouts in that short of time my have caused the drop in strength. I was attempting to finish strength 1 before leaving for the holidays, and allowing the back-off weeks to coincide with the Christmas/New year weeks. Instead I will follow my "normal frequency" and hit workout B this week, and if able to get in c sometime on vacation great, if not finish C and D when I return. Thanks for y'alls advice, it is greatly appreciated. Merry Christmas!!