Jow Forums I need your help.
Today was a horrible workout day. I've been lifting since August, been doing 5x5. Switched to 3x5 last week because I was failing like crazy and manage to add some more weights to my lifts. However, today I just failed about every single one of my lifts. I feel like complete garbage. What do you guys do when you have a shitty workout day ?
What's going on in life elsewise OP? I would honestly take a break for about a week.
You need sleep and time to reevaluate your diet
Mostly work, but it's getting dark really fast here so I need to stress home from work to do my cardio. I just don't want to take a week off and lose my progress.
I already get 7-9 hours and my diet is spot on, counting calories and all. Monday was so great, set new pr's in everything even the OHP which I've been stuck at since October.
FeelsBadMan
maybe it's just time to move onto 5/3/1 or another intermediate program
where are your lifts at?
Are you adjusting for tdee?
Please tell me you're not trying to lean bulk
Not even close to what I want them to be
All for 3x5
OHP 42.5 kg
Bench Press 62.5 kg
Squat 90 kg
Deadlift (1x5) 112.5 kg
Some ppl just stall on linear progression earlier than others, doesn't mean you won't end up really strong
Can you tell us about tour pre workout meal? If you feel low on energy when training you might be low on carbs/water
Bulk. Focus on form. Deload. Form is a big one, especially on the more technical lifts like the squat and bench press. For the former, try switching to low bar, and ensure you are utilizing your hips and aggressively pushing your knees out. For the latter, use leg drive. Google whatever you don't know.
However, if you deload twice and still fail at more or less the same weight, intermediate programming is required.
Do not think that you have to move to intermediate training once/until you hit X weight. Two deloads, sans serious form, diet, or sleep issues, warrants intermediate programming.
I'm currently on a low cut, basicly losing 0.2 kg a week and gaining 0.2 kg of muscle (according to my bodyfat caliper I do weekly). Down from 83 to 77 since august and lost 31 kg in total in the last two years.
I work out in the morning since I don't have time to do it in the afternoon, so I only have time for a cup of coffee and tonse of water. The only time I can workout in the afternoon is the fridays.o and by then I will have eating around 400 grams of vegetables or rice along with tonse of meat.
That might explain your lifts going down
In my experience, you cannot succeed on an LP and lose weight for long. At first, of course you can, but eventually, the principle of diminishing returns catches up to you. Hell, once you hit Texas Method/Madcow or other intermediate programming, you'll need to bulk.
My hope was to get down to 10% bodyfat (I'm 11% now) and then bulk, but I'm starting to think I need to bulk even though I still can't even see my six pack.
My current body, I still think I'm too fat to bulk. Even got some serious love handles. Would it be okay to bulk now or would I just get more fat?
Also, thank you Jow Forums for the advice. You guys have helped me more then you realise.
Go on a two week ketocut with a lot of hiit but not much lifting. Lift maybe once a week. You'll feel like shit but it's ridiculously fast and muscle sparing. I do this about 3 or 4 times a year. So I dont have to cut long term and watch my lifts suffer.
That's a pretty good idea. I was thinking about doing carb cycling, but I'm unsure on how to do a weekly cycle. Most sources I find online gives me a carb number (20 g, 40 g and so forth) but not a percentage to follow. What would be a good weekly carb cycle to do?
i would say get your lifts up, especially OHP and bench, at any cost
the stronger you get the easier it gets to cut/bulk and see decent hypertrophy (in my experience at least)
i know it's tempting to try and get as shredded as possible as quickly as possible, but getting Jow Forums takes time and is a long journey
I don't really carb cycle I just eat 20 on the dot when I'm on an intense cut. Which is basically whenever I've lost definition in my abs and I dont stop until I've got it back and then some.
So taking this into account, the best course of action would be to do a two week low carb cut with 3-4 days of HIIT and minimal lifting followed by a nice bulk to get my lifts up?
No. I'm not the other posters who suggested this, but HIIT is only going to tax you further. If you're already failing lifts, why would you add more work, which, by the way, is in no way going to benefit your squat, deadlift, or bench? Like I said, bulk and focus on form, and watch your lifts go up. Hell, deload if you have to, but KISS, and follow the program.
More like 7-8 days of hiit. It works on the bodies anerobic systems so it helps jumpstart that fat loss. But yeah that's the gist of what I'm saying. I'd even throw in about 45 minutes of cycling or low impact cardio on off days to speed the process up more. Think of it like boot camp it's two weeks of pure hell.
Checked, but broscience.
Either way, I could use a week off from pushing my pr's on a below TDEE diet. Using the time to up my cardio would be nice, I already got a 55 bpm resting pulse, so I want to see if I can get that further down. Then I would do a nice bulk and focus on my lifts.
EPOC is not really broscience at this point
OP here, just wanted to say thank you before the thread ends.
You're welcome