What the hell just happened?
You probably know my story by now... was 175lb a year ago, got into a massive car wreck that should have killed me, and a month ago I began forcing myself back into the gym. Here's the problem:
I started lifting again a month ago for the first time in a year, so I went back to Rippetoe's. Still having a lot of flexibility issues and pain, but was working through it. Things were progressing great, upping the bigger lifts 10lb each workout, deadlifts 15. Then, something happened. I went from 10lb increases per workout to not making any progress at all on most of my lifts. No transition in between. No progress slowing, just straight into a stall on pretty much every lift I'm doing. My diet is in order, and I'm getting 8 hours of sleep a night. If it were one day I'd attribute it to an off day, but the past 3 workouts have been like this.
I can think of only one thing that MIGHT be influencing this: I was on Rippetoe's for a looong time before my accident, because I was still seeing gains from the program. Perhaps it could be that my body adapted to the program quickly because of my history, and that this will be solved by finding a new program.
That's the only idea I've got, I've never experienced or heard of anything like this. I'm going to start looking into a new program, but what other insight can you offer?
On a more minor note I'm about to begin taking creatine, and can at least count on that to help get me going again. But I need to find out what's causing this first, not just start taking supplements and ignoring the problem.
the loading in that program is too aggressive. bottom line :) you can't progress every workout by 5/10/15 pounds forever.....
there are other ways to progress besides adding weight :)
also...without the amount of injuries you had....did you ever get any manual therapy...deep tissue massages? that would definitely be something to check out....maybe even getting a functional movement assessment by a good physical therapist.
I hear you on that one. But there's gotta be something else. Progress would be slowing by now (and I was expecting it to), that's for sure. But it just stopped.
A movement assessment is something I've been looking back into lately. I didn't realize quite how far off I was until I started lifting again. It's a big internal struggle because I honestly would rather lose five hundred dollars than go back to therapy, but it's not looking like I have much of a choice
and especially coming back from that injury....there's no need to progress more than 5 pounds a workout...you basically say you're in pain every workout :) so why not do some mobility stuff and soft tissue work...until the pain is gone?
it's not a race :)
oh man, totally agree with pity. i started incorporating the mobility work pity posted on gustrength (.com) into my workouts... i'm performing better, less pain, just all around improved :) try it out!!
I'm gonna post here tomorrow. I have something to say but I am too sleepy to say it right now.
I've began doing some of the mobility workouts that Wolf had posted and hopefully will start noticing benefits from that soon, aside from that I just need to face the fact that I still need therapy. My question isn't so much why progress would slow as much as it is why it would completely stop. It sounds like you might be thinking that it's "stopped" because I can't keep increasing 10lb/workout, but what I'm saying is that I can't increase at all. Not 5lb, not anything. Progress shouldn't just stop like that, ever. Not when progression was so rapid before that. Liken it to a runner who slows down as he gets tired compared to a car maintaining speed right up to the point where it hits a brick wall. One is natural, one is problematic. I'm dealing with the latter.
Actually, progress should stop in your case because:
(a) Your form on Squats and Deadlifts was really bad
(b) You aren't doing mobility drills until recently
(c) Your programming is shitty because starting strength sucks balls
If you want to learn how to lift properly, you really should look at this article written by Eric Troy: The Honeymoon Period
Then, start doing the hip mobility drills. Pick 10 exercises out of the entire bunch (you can find a HUGE selection of exercises right here: Mobility Drills) and do then each and every workout.
Next, stop doing this fucking Starting Strength and do what the honeymoon period instructs you to do.
Follow a template.
Workout 1: Lower Body
Lunges or Pullthroughs
Workout 2: Upper Body
Unilateral Bench Press
Workout 3: Full Body
Overhead Squat learning
Some Row variation (I'd prefer you do Dumbbell Rows)
This is it. You follow this template, and you follow the guidelines in that article by Eric talking about progression and I am pretty sure that you'll be fine.
Oh, and post regular video updates with multiple sets so we can critique what you're doing. If I had seen your form on Deadlifts when you were doing 135, I'd have told you to stop at that time itself.
might wanna do mobility on your off days too since you're just starting off....and then after you gain all your going to get....just maintain it...on workout days. i like to do it for recovery too...
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