Problem with 5x5: 3 months of squating have gone lost.

[Idan]

Hi, my first post here. first of all, sorry for my English, it's not my national one.

I'm doing my second linear 5x5 cycle, currently finished week #3. my first cycle went pretty smooth with 8 weeks of new PRs. squat was improved +25lbs (best squat-120 kg for 5 reps), bench +17lbs, deadlift +33lbs, bent over row +17lbs.

The squat is going realy bad on my second cycle. i found it realy hard doing 117kg last week. today was the 120 for 3 reps and i managed doing only one poor rep, which was my best squat 3 months ago. seems like my squat gains were fictive?

I started doing overhead squat this cycle. 2x5 twice a week with empty bar, nothing crazy. could it affect the back squat so much although its only empty bar?

Another thing, i noticed my strength and my fatigue are influenced by the days of the week. my first cycle went on monday (workout #1), wednesday (workout #2) and friday (workout #3), while on wednesday I always was tired and weak which was ok because workout #2 is the light one (light squat, military press etc.) on the second cycle I changed the days: saturday (#1), monday (#2) and wednesday (#3).

Do you think it's something that is worth to consider changing back to the previos arrangment? or it's just psychologic?

Some additional details of mine:
163 lbs
1.8 years of training.

Thanks in advance and sorry for the long story.

 

[ricanx99]

First off, good job on ur progression from ur first 5x5... seems like u have a solid understanding of what ur doing. Now as far as what days ur lifting shouldn't really matter so long as they are sperated by 1 day and then 2 days off after day 3... now as far as ur squats go, it could be many different things... 1) how much did u deload from ur first 5x5?.... 2) are u consuming enough calories to support the strength gains?..... 3) what are ur overall goals....

I would deload 30-40lbs off ur squat if u are struggling and work on ur form... u can always make higher jumps if u feel the weight is too light initially, but work on the form and make sure ur other variables are correct... breathing, stance, chin up/back straight... the overhead squats with just the bar probably won't do much except maybe help with balance... but without any weight on the bar you aren't going to accomplish much. I would just re-focus on getting the back squat down and up you calories to surpass ur previous top sets... good luck!

 

[Idan]

Ok, i think it would be best if i just spread my squat progression here (just workout #1 of each week):

First cycle
week #1 100 kg
week #2 102.5
week #3 105
week #4 107.5
week #5 110 (PR)
week #6 112.5 (PR)
week #7 115 (PR)
week #8 117.5 (PR)
week #9 120 (PR)

In the last week i did only the first workout because i'v got a flu. anyway i was stalled on almost every other exercise, so i decided to deload.

Second cycle - 10 kg deload
week #1 110 kg
week #2 115
week #3 117.5 (was realy hard)
workout #3 the same week - 120 for 1 rep.

So you're saying i should deload more weight and do higher jumps? it's hust weird that my first cycle went so great and the second one was totaly screwd up although i was keeping the same principles.

I think my calory intake is little lower now than the one with the first cycle, but not that much different. i'm focusing mainly on carbs.
My goals are strength and mass gains, mostly strength right now, and mostly on the squat.

Thanks for the reply.

 

[ricanx99]

Well, it seems like you know about deloading so I don't have to go much into that. But you mentioned your calories might even be less than before?? There's no way to surpass your lifts without supporting your body with adequate and healthy calories... You've got to boost ur meal consumption. I'm not sure what u eat or how often u eat but start adding small, healthy sorts of foods to each meal, I.e. Nuts, almonds, milk, jerky.... simple, quality additions can make a world of difference so long as u are consistent. I'm just now surpassing my previous maxes from my 1st 5x5 and I believe its acredited to consistency and an increase of bodyweight. I topped out at 176lbs at the end of my 1st 5x5 and am now up to 183lbs since. So up ur cals, reset ur weights and tear it up!

 

[Kabeetz]

Ummm.. u jumed 5 kilo, 10 pounds from week 1-2, and u're surprised week 3 felt harder than usual?

Don't make large jumps just because it feels easy. You may have started a week too low week 1, but you don't skip a week and then wonder why things felt tough the following.

Plus... who cares how it "feels". If you executed the lift you executed it. Carbs/mood/energy/etc. can all factor into the "feel" of a particular day or week.

Keep lifting, keep eating. STICK TO THE PROGRAM AS ITS LAID OUT. You'll be fine.

Ok, i think it would be best if i just spread my squat progression here (just workout #1 of each week):

First cycle
week #1 100 kg
week #2 102.5
week #3 105
week #4 107.5
week #5 110 (PR)
week #6 112.5 (PR)
week #7 115 (PR)
week #8 117.5 (PR)
week #9 120 (PR)

In the last week i did only the first workout because i'v got a flu. anyway i was stalled on almost every other exercise, so i decided to deload.

Second cycle - 10 kg deload
week #1 110 kg
week #2 115
week #3 117.5 (was realy hard)
workout #3 the same week - 120 for 1 rep.

So you're saying i should deload more weight and do higher jumps? it's hust weird that my first cycle went so great and the second one was totaly screwd up although i was keeping the same principles.

I think my calory intake is little lower now than the one with the first cycle, but not that much different. i'm focusing mainly on carbs.
My goals are strength and mass gains, mostly strength right now, and mostly on the squat.

Thanks for the reply.

 

[anotherbutters]

How has your weight changed on the first and second runs? 163lb isn't that heavy, so I'd increase your calories and support some more muscle growth to help with the strength gains. If you're going to stick to your current weight, I'd try to add a smaller amount to the bar than 2.5kg per week.

 

[ricanx99]

How has your weight changed on the first and second runs? 163lb isn't that heavy, so I'd increase your calories and support some more muscle growth to help with the strength gains. If you're going to stick to your current weight, I'd try to add a smaller amount to the bar than 2.5kg per week.

^^^^ That's what I've been trying to say!! Up the cals if you want heavier weights bro!!!

 

[Idan]

Ok thanks guys. (-:

I will give more attention to my calories intake. i'll give another try this week to repeat the same loads as the last week, if it doesn't work, i'll deload again to a lower weight and do minimum jumps (1.25 kg each side, the gym doesn't have smaller plates). it's a little depressing when it happens, doesn't it?

How has your weight changed on the first and second runs? 163lb isn't that heavy

Yup, i'm aware of it, but actualy I'm afraid that I have little to do about it. I'v consumed about 4000 calories and didn't gain body weight so much, beside water which was a side effect of creatine consumption. I have a small bones structure, my wrist and ankle girths are very small, so I don't think I have the genetic potential to get big.
My bodyweight was and still is 163lb for about a year (with 1-2 kg ascends and descends), despite of the large calories intake and and the weights increasing.

 

[ricanx99]

Ok thanks guys. (-:

I will give more attention to my calories intake. i'll give another try this week to repeat the same loads as the last week, if it doesn't work, i'll deload again to a lower weight and do minimum jumps (1.25 kg each side, the gym doesn't have smaller plates). it's a little depressing when it happens, doesn't it?


Yup, i'm aware of it, but actualy I'm afraid that I have little to do about it. I'v consumed about 4000 calories and didn't gain body weight so much, beside water which was a side effect of creatine consumption. I have a small bones structure, my wrist and ankle girths are very small, so I don't think I have the genetic potential to get big.
My bodyweight was and still is 163lb for about a year (with 1-2 kg ascends and descends), despite of the large calories intake and and the weights increasing.

You gotta be consistent... Keep up the cals, keep pounding the weights.. If you get stuck, reset the weights and get back to work. It'll happen in due time. Don't get discouraged because it happens to everyone.. I've had to reset and deload a few times but it happens... Then you come back stronger than ever! Just keep up the work and keep the focus high!

 

[Idan]

I came back from my workout a few minutes ago, the squat was a little less harder than last week (same weight - 117.5 kg), so apparently I haven't lost so much strength as I thought. but I'm still going to deload, probably the bench press as well because I didn't set the progression wisely, which leads me to my next question:

Is it ok to reset two main lifts (squat and bench) while continuing to progress the other lifts (row, deadlift, military). doesn't it take the routine out of proportion?