Current stats: 6'0, 103kg, 25-30% body fat
I have been having good results with 531 for the last 9 weeks but recently my progress on bench and overhead press seems to have declined.
I am wondering if using the heavy bag as a warm up is fatiguing my shoulders. Previously I was simply using a 3 minute warm up round at moderate intensity, some light stretching, and then 10 30 second full power rounds with 30 second rest. This seemed fine.
I have increased this to 3 3 minute rounds and then the power rounds. I have also been working the bag on off days.
My problem is my bench and OHP progress seems to have slowed. I missed reps on my PR set last week and this week (57.5kg tried for 12, got 11, this week 60kg tried for 10, got 9)
Is it possible this bag work is overstressing my shoulders leading to the decline in performance? Or maybe pushing too hard on the PR sets, or a combination of both?
My current goal is to gain strength while improving conditioning, ready for a cut in around 9 weeks time. Am I trying to ride two horses with one ass?
I am eating extra calories to make up for this conditioning, eating around 3000kcal a day with minimum 150g protein, usually more.
So do I dial back my PR sets, cut back the conditioning, eat more, or some combination thereof?
BTW I benched 80kg two weeks ago and pressed 60kg about 6 weeks ago, which suggests I should be able to these numbers.
Maybe my expectations are too great or it's just a mini-plateu and I need to give it time. Opinions?