quote:
So I am almost right at 3 months in.
My last workout numbers were:
Sq: 260 5x5
OHP: 125 5,5,5,5,3 (first failure on any lift)
DL: 270 1x5
Bench: 175 5x5
Row: 145 5x5
I feel like I'm at a plateau with squat and OHP. I haven't failed a squat yet but it just feels like I can't go any heavier. OHP definitely feels like I'm maxed out and I cannot see myself lifting more.
Kind of discouraged and tempted to modify some lifts to Madcow.
Still really enjoy the program but I just haven't really stopped aching from the last few workouts which is new for me. I'm probably just being a mental poon.
Did you start with only the bar?
Just curious what is your height and weight?
My recommendation for the squat and OHP would be to drop the sets from 5 to 3, and up the reps from 5 to 6.... then, instead of increasing the weight, try and increase the reps.
Workout 1,
6,6,5
Workout
6,6,6
Workout 3
7,6,6
Workout 4
7,7,7
And so on...
When you get to doing 3x8, you will be doing 24 total reps, about the same volume as the 5x5 (25 reps). I would keep increasing the reps until you can get 3x10, maybe even 3x12... then increase the weight, and drop the reps back down.
There is a lot of research that indicates doing more than 3 sets has almost no strength benefit, mostly endurance.