not getting stronger

[ixoyc]

i've been power lifting for a while and i seem to be weaker or something.

a few weeks a go my repping was really great but my one rep max was not going up. (this is for bench)

i can do 4 sets of 5 reps with 185 but i can't even max 215. now i just can't seem to bench anything close to 200 anymore

what should i do?

[LiftGirl]

Two thoughts.

Are you eating enough?

Are you overtraining?'

Also, what is your complete routine like? Have other lifts been improving?

[Firehawk]

It's mental.

Originally Posted by Firehawk

It's mental.

My thoughts exactly. Get your head back into your lifts.

[Bearbait]

You could do a 3x3 rep scheme for a couple of weeks to change it up and see what happens. I agree on the mental thing too.

[ixoyc]

my meals are 5-6 and i'm careful about my training.

but i definitaly agree with the mental thing now. i guess i need a way to psych my self up or something.

thanks for the help.

It isn't so much getting psyched as it is just keeping focused on the task at hand. Keep trying -- it'll come.

[Bearbait]

Order some Nose tork from Inzer, that will get you ready for a big lift.

[Dan C]

You're recommending nose tork for someone who can't bench 200? :confused:

What's your training program look like ixoyc???

[ixoyc]

it rotates usually like this.

right now i'm maxing, (bench max tomorrow)

(note this are guidlines, I can rep more than i can max)
10, 8, 6
goes to 10 reps at 70% of one rep max
then 8 reps at 75% of one rep max
then 6 reps at 80% max

4 sets of 5 reps at 80% one rep max (or what ever you can do if more)

5, 4, 3, 2 (pyramiding up in weight while decreasing reps)( weight %s are 80, 85, 90, 90+)

4 sets of 3 reps (80%, 80%, 90%, 90%)

usually everybaody goes higher though

[F_Mac]

Did you say you can rep more than you can max? I don't think that's even possible.........lol

I'm a little confused..........you do all of that in one workout for one exercise??

If so I think I found your problem.

[ixoyc]

sorry about that. i meant that the weight that i rep , my one one rep max should be a lot higher. in school (that's wear i lift) we base how much we lift on our one rep max. Don't get me wrong, there not exact, somepeople may be able to do more or less.

for me on bench, for the weight i use i should be able to get 235 if i stay at 80%. it seems that when i hit over 200 i just fail

[ixoyc]

oh no i don't do all that in one work out.

i do one of those rep schemes twice a week. and rotate the type weekly.

(one week is 10, 8, 6) the next week is 4 sets of 5

[.V.]

Either doing too much, lost your focus, or need to "deload" a bit.

You could try this: Take what you are maxing now, take 2 weeks of weight off of it, start there, and work your way back up to a new max...repeat.

When I was doing a PLing plan and got stuck at a 175 bench...getting pounded in the chest with the bar EVERY WORKOUT and not increasing my weight at all, I took an idea from when I was doing max ot.

I dropped down to 165 and worked it until I could get 6 reps, then did 170, then 175, then 180, then got hurt...but not benching.

[ixoyc]

i try to focuse on intesity and less volume (like the hit training and stuff)

well i'm going on winter break so i'm thinking of doing something completely different to shock my chest. any suggestions

thanks a lot for current comments