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#6956537 - 11/11/17 10:49 PM weightlifting and heavy lifting
Chickenman Offline
Chickenless

Registered: 12/15/05
Posts: 4160
Loc: Denton County
I am becoming terrible at it. I've advanced a lot since summer of 2016 and have achieved some goals but damn I am burnt out. Tired and bored. Form is becoming sloppy just to finish the sets. Need more growth. Need to move forward.

Recently started doing or doing more:
chin/pull ups - 3 or 4 sets of 10
Added 25lbs to my dips - 3 or 4 sets of 10 - I really like dips and sometimes I throw up a little
100 push ups has become an extreme struggle - 5 sets of 20 almost always ending with doing 60-80
45lb bent flies did not last long due to a shoulder pain so I can do 40s pretty easily

I'll make progress in an area then fail in the same area a month or two later although I am not removing weight.

I have a lot of dumb and barbell weights so I can add more to almost everything.
Diet is strong enough.
Protein and calories are high.
3-4 days a week 1 hour workouts is about all I have time to dedicate.
I sleep enough.
Blood work is good and I don't have any communicable diseases.
22-24 exercises is what I rotate through pretty regularly so that I am not stuck an the basic 10-12.

What am I missing? Why am I backsliding?
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#6956544 - 11/11/17 11:00 PM Re: weightlifting and heavy lifting [Re: Chickenman]
Sneaky Offline
The "Grouch"

Registered: 10/22/12
Posts: 17304
Loc: Winters
Buy the book I told you about. Read it. Never have any more questions.
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#6956724 - 11/12/17 08:12 AM Re: weightlifting and heavy lifting [Re: Sneaky]
Chickenman Offline
Chickenless

Registered: 12/15/05
Posts: 4160
Loc: Denton County
I do not recall the name of the book. Whats the book?
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#6956812 - 11/12/17 09:48 AM Re: weightlifting and heavy lifting [Re: Chickenman]
KWood_TSU Offline
THF Trophy Hunter

Registered: 12/05/06
Posts: 6726
Loc: College Station/Bryan
Bc it happens. You gotta change it up. I would look at doing some of Jim stoppanis online programs. He gives you the workouts, you just do them. He has so many that you are doing something new every 8 weeks, and they work if you stay committed to them.
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#6957024 - 11/12/17 01:25 PM Re: weightlifting and heavy lifting [Re: Chickenman]
Sneaky Offline
The "Grouch"

Registered: 10/22/12
Posts: 17304
Loc: Winters
Bigger, Leaner, Stronger by Mike Mathews.
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#6957045 - 11/12/17 01:40 PM Re: weightlifting and heavy lifting [Re: Chickenman]
Chickenman Offline
Chickenless

Registered: 12/15/05
Posts: 4160
Loc: Denton County
Finished todays workout easily enough. I think because I was pissed off about it all.

I'll look into the Jim Stoppanis and Mike Mathews stuff. Thanks.
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#6957826 - 11/12/17 11:17 PM Re: weightlifting and heavy lifting [Re: Chickenman]
Exbellicus Offline
Pro Tracker

Registered: 01/24/08
Posts: 1494
Loc: DFW
Try a new program. For intermediate lifters I also recommend getting away from a basic 3x12 routine. I think it's a great way to start but when you stall it's time to switch it up. I don't hate the concept of German Volume Training, but it misses too many good exercises and muscle groups. I'm a big fan of FST-7. Modify it a bit to fit your preferred exercises based on what equipment you have and give it a shot.

https://www.muscleandfitness.com/sites/muscleandfitness.com/files/media/FST7BlueprintM&F.PDF

I also recommend working in rep ranges. By that, I mean don't get locked in to a specific rep number. In order for your muscles to grow, they need to be pushed to their limits. Instead, of 3x10...have your workout 3x8-12. That means if you are benching 225 and can hit 12 reps, it's time to move up in weight. So you add 10 pounds and can now do 3x8. Keep that weight until you reach 12 again, etc. If you aren't tracking your lifts, you are not going to progress as quickly. I have the FST-7 program in a google spreadsheet already. If you would like PM me your email and I'll send a copy.

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