Getting really bummed about lack of strength gains lately :(

[Prime Rib]

I'm mainly referring to bench.....

I just got back into the gym about 8 months ago, and strength started shooting through the roof immediately. I went from a pathetic 180 bench, to doing 230 for 5 reps in a little over 3 months. HOWEVER, right about December I tore a tricep bad doing "skull crushers" and had to lay off for a month or so and give it time to heal........

When I rehab'd the tri and got back to the gym, it seems like i'm fighting like a mother fucker just to get back to where I was . My size has definately increased. My pecs are getting bigger, arms are getting bigger, but the my bench strength isn't going up NEAR as fast. I went for 250 today on Bench, and could BARELY get it up. Before I hurt my tri, I wouldve nailed 250 no problem. I'm also not even remotely close to being as strong on tricep extensions. Before the injury I was doing skull crushers with 120 for reps. Now i'm struggling to do 100 for reps. WTF!!!! I only took a month off. I should not have lot this much strength or gain ability.

It's been 4 months since the injury, and i've been back in the gym for a strong 3 months hitting the weights hard. Why isn't my strength going up like it used to? Did I plateau myself out? TIA


Josh

 

[RusPA81]

Don't worry to much about it yet. A month is actually pretty long. I have had similar experiences so I know how you feel. Just try to remember what you were doing back when you were making gains. How were you eating, resting, lifting etc. That is all important. Try not to stress yourself out. Lower the weights a bit so you can get the required rep ranges that you were doing before. You should go back up in no time. I find a big problem is that when people go back to lifting after a break they try lifting the same weight as before the break and end up overtraining very fast. Anyways good luck bro.

 

[endpoint]

I find a big problem is that when people go back to lifting after a break they try lifting the same weight as before the break and end up overtraining very fast.

yeah

 

[BigBadBootyDaddy29]

I agree with RusPA and Endpoint......Layoffs can be a great thing, it is like taking 1 step backward in order to take 3 steps forward.....Most people come back after a layoff they took for whatever reason and they're like, man, I'm weak and I'm dying....they need to understand that if they were benching 400 before the layoff, thats their PR, but they are not gonna be ready to hit that without some training. You need self-confidence, I come back from a layoff like an arrogant fuck, if I lose 30lbs on a lift, I couldn't care less because I know at the end of my training cycle I will end up gaining 50 for a 20lb PR, thats how you need to think, you'll be weaker when you come back, but so what? D what worked in the past for you and you'll be just fine......Strength tends to come in cycles, it takes a little planning.....Do you think Oscar De La Hoya could go 12 rounds with a world class opponent on his first day of training for a fight? Hell no!...He is capapable of it, but he needs to train himself to the level he is capapable of over a period of time (cycle) and plan it to peak on fight night...nobody can do 110% every time and continue to gain, if that was the case the whole planet would be bench pressing 800lbs.......A tricep tear is no joke, just plan a cycle and be patient, and if you back off the poundages, who cares?? They will come back better than ever....take my word for it.

 

[BodybuildingUniverse]

second that.

 

[Prime Rib]

I appreciate the encouraging words guys, really...

I just thought that after 3 months, I should at least be as strong as before the injury!! I can't really say for sure how much I was pushing before, but 230 for 5 reps was definately over a 250 max on bench. Just got kinda bummed when 250 kicked my ass the other day ........

I guess it's back to the lab again

Josh

 

[Hannibal]

The other thing that you have to realize is that strength does not follow a linear path...it happens in spurts. No PR's for a couple weeks them a HUGE PR.

That doesn't mean you should just sit around and wait for one of the PR's. Find the weak link that is holding you back and strengthen it.

 

[bigstve12]

Everyone has good advice on this thread. Another thing to consider I think is the psycological effect an injury has. When your lifting your, even if you dont know it, in the back of your head the little voice is saying, be careful, dont tear anything. Thats why i think its important to slowly work back into it, even if you dont get back to your previous weights for like 6months, thats ok. However long it takes to build that confidence and shut that voice up, just be patient, yet persistent, and 250 will feel like a joke