S1: What happens if you get stuck on a weight?

[Raymon]

Do you repeat the same weights from the previous week, and keep at it till you feel confident about upping them at some arbitrary point?

Or do you lower the weights from the previous week, do your workout this week, next week up the weights to what you hit before, and hope the following week, you will 'breakthrough?'

[Cynic]

I never repeat unless it is to work on some other maneuver, such as in FLI, my lunges suffer because they come after squats.

I've raised my squat load twice since starting FLI, but I can't move on my lunges, so I'll stay where I'm at on squats until I can raise the bar on lunges.

Otherwise, I never repeat. NR #5: The goal of every workout is to set a new PR. Even if it's only one extra rep, it's something other than sitting still.

[Raymon]

Hmm but if you don't repeat, and you can't increase the load? I don't think I understand what you're saying, sorry.

[Cynic]

My rules for increasing loads:

1. If I complete all reps of all sets, I increase 5-10lbs on the next workout.
2. If I fail to complete all reps of all sets, but I'm fairly close, I stay.
3. If I fail to complete all reps of all sets, and I'm way short, I cut load by 5-10lbs on the next workout.

Now, applying New Rule #5: The goal of every workout is to set a new PR. That can come as increased load, increased reps, shorter rest time, even tempo.

So, if I fail to make all reps of all sets, I will stay at that weight and aim to do more reps on the next workout. Even one extra rep is better than sitting still.

Are you able to complete all reps of all sets? If not, are you pushing yourself to get one more rep in on the next workout?

[Raymon]

Ah, got it this time, thanks for clearing up cynic

I asked because previously when I did Starting Strength, when you hit a plateau on a lift, the suggestion was to deload to a lighter weight and continue lifting and expect your body to break through that sticking point assuming your rest and diet is all good.

[Cynic]

Originally Posted by Raymon

Ah, got it this time, thanks for clearing up cynic

I asked because previously when I did Starting Strength, when you hit a plateau on a lift, the suggestion was to deload to a lighter weight and continue lifting and expect your body to break through that sticking point assuming your rest and diet is all good.

That may well be valid advice. I simply have not hit a plateau.

[EricLikesLifting]

Good point cynic. Progression from workout to workout can be in the form of shortening rest periods, increasing weight, or increasing set/reps.

Because NROL has rest periods predetermined between workouts, if you can't perform more weight try adding an extra rep or set. Doesn't seem like nothing major, but project that small progression over a few months and your doing quite a bit more work than you were before