Have you deloaded?
What’s your sleep/stress like? [/quote]
No, sir, I haven’t deloaded. In fact, on the contrary. I’ve started increasing the volume, like I said, utilizing drop sets. Is that the opposite of what I should do?[/quote]
I’d tell you to go back and read the program but you probably won’t so:
When you can’t get 5x5 on a lift 3 times in a row (ie you stall), you go back to your last successful 5x5 set and knock 10% off it. Your next session will be at that weight and you build back up from there.
For example: Say on Monday you Bench 100kg for 5x5. You move to 102.5kg and you get 4/4/3/3/1 on Friday. Then on Wednesday you get 5/5/4/2/1 and on Monday you get 5/5/5/3/1. You have failed 3 times and that is a stall.
So you go back to your successful lift (100kg), you knock 10% off (100 * 0.1 = 10kg, 100 - 10 = 90) and that is the weight you bench for 5x5 Friday session. In this example 90kg
You then build back up by 2.5kgs per session again.
Don’t stress about stalling. It’s part of the game and means you are progressing.
Now you get 3 stalls per lift. After the third stall, you deload and do 3x5 sets instead of 5x5. Same strategy.
When you stall 3 times on the 3x5, you move to 1x5.
If you find that you are no longer progressing at 2.5% per week (or you’ve stalled 3 times on 1x5, it’s time to move to Madcow or the Texas Method.
Then that’s a major piece of the puzzle in place.
If I were you, I’d restart from 10% less than the weight you failed last, even if it was a while ago as your body is probably screaming for some rest.[/quote]
Thank you. This is what I’ll do.