got a question for yall… need advice/opinions on this matter
i lost power and i think size. i havent weighed myself lately but i know i lost power, mainly bench press. size i can chalk that up to being more active now with softball league started up. and possibly alittle less food intake now that i’m out of school. i gotta eat more but its expensive to LOL
but here it goes
old routine i think was… (dont have the log book here with me. lol) i hope i can explain this well
it was heavy workout… 3 days a week… mon, wed, frid.
what u do is work 1 exercise for each body part that we would work out on that day. you go heavy and to failure most of the time. target reps was 5-8. usually 4-6 with 1-2 helping reps from my friend who lifts with me.
on monday lets say its our chest/back/traps/tris day. we’d do flat bench, then lets say skull crushers, then one back for thickness, and one for width (like a row and a pull down) the shrugs.
wed, we’d go bi’s, shoulders, legs. we’d do squats/calves/some curl/some shoulder exercise.
on friday it be back to our chest back tri’s trap day… but we wouldnt do the same exercises again… we would do completely different stuff. like monday we do flat bench, but here on friday we would do incline or decline or dumbell bench.
same with next monday when its legs bi’s day again.
on following wed another chest day, but AGAIN we do another exercise. so the whole workout involves 3 exercises per body part… but we rotate days.
it works great! we developed lots of power over time. over 4 months i went from benchin 175 for 5-6 to about 195 for 8. that summer we didnt lift all that much and i dropped to 185 for about 5 or so. but again, by 5-6 months, i went up to about 225 for 5 on a good day. but thats where we hit a snag… or a plateau. we thru in a few cruise weeks to change things up were we went light… but by march or so i been stuck at 220-225 for 4-5 reps plus 1-2 helpers. been stuck on dumbell bench at 95lbs for 6-7. didnt gain anymore. max was around 265.
now i started droppin one week… i could only do about 205 for 6-7. maxed at 250 or so… now i’m at 195 for 7 or so. maybe 205 as the other day i was abit tired.
i dont know what all happpend… why i plateau’d. we now changed our workout.
we do 3 chest exercises and 2-3 backs on one day. we go for 3 sets of 7-8. 4 day splits… tues-friday as i cant lift mondays. so each body part gets alot more sets but 1 full week rest to recover. so far we been on it for 3-4 weeks i guess. and i have only noticed mild improvements, but mainly my chest has dropped in power. everything else seems near before.
i dont know if when i plateau’d, was i training to much? i wasnt sore goin into the workouts. i usually felt good. 3-4 days rest between sets seemed like enough. maybe i wasnt training enough! i’m confused and lost.
now i want to go back on the previous workout and see what happens but i wanted to see what u guys had to say.
