One of the things I find when going for a PR is not to use up too much before that set, hold back slightly so you can give that your all.
The progression you’ve shown goes up (pretty much) 10kg every set, is it strictly laid down or could you skip a set to focus on the last one, something like.
5x40
5x60
5x70 (or maybe 75 if too big a jump to 85)
5x85
I got to 8x90kg a week ago but then missed a week with a very slight sore throat/cold (thought it was the safest thing to do although didn’t really feel unwell) and only managed 4x90kg yesterday so not sure too long a rest works for me, I seem to lose something if I don’t do a bodypart roughly twice a week.
Shame about the creatine as its usually well tolerated. If you can tolerate it you could try some high strength caffeine which might give a you a little boost over fatigue
Its a classic plateau that happens a lot, especially with the 5x5/Madcow as they are all about constant overload to gain maximum strength. You cant keep adding weight forever.
I assume you are using the app or spreadsheet and thats prescribing the warm up sets. You could try pyramiding those so each set do 1 less rep so you only do one rep on the 2nd to last set, rest, then go for 5 at 85. Only thing to be mindfull of there is your overall workload is going to drop so only try that a few times, if it doesnt work, try something else.
As I said above if you havent had a proper break then take a few days to a week off, deload and build again. Or if you dont want to break completely, reset your bench, go down to 5x65 for example, add 2.5kg (or less) each time and build back up to the 85
Some good suggestions in here. I’d agree a deload week would be beneficial and dropping 2.5kg isn’t deload weight! Drop to something like 70% of your max for a week and concentrate on form. Have you tried adding in some variances? Like few weeks of tempo work. Eg 3 seconds on the down or incline bench work.
You might well be at the limits of this training principle and need to look at other methods.
I was reading/watching some stuff on Creatine before I got some a few weeks ago.
Monohydrate is the most basic/common but has been known to cause the issues you mention but Hydrochloride is supposed to be better in that respect and you can use a smaller dose too.
I’ve been using Monohydrate for about a month now (without issue) and it did seem to break me through a plateau I’d been on up to that point.
Try complimentary exercises to improve the wider muscle set. You’ll have to do a bit of research, but from memory military press, different forms of press ups, dips, Arnold press all helped.
I’ve always needed a target / time or distance when training otherwise I lose interest. I find strength training very boring but with some goals it’s a little easier to get started and remain consistent.
Bench -1rm 100kg
Current 1rm max 90kg
Deadlift - 1rm 140kgs BW x 2
Current 1rm max 130kg
Overhead push press ‐ 1rm 70kg BW
Haven’t tried a 1rm on this lift but doing 5x45kg
Pullup- 1rm 105kgs BW x 1.5
Current 1rm max 98kg is with a 28kg kettlebell starting from a 3 sec dead hang.
Chinup- 1rm 105kgs BW x 1.5
Same as above.
Other training goals are <19min 5k run and <3hr marathon on the skierg.
According to my calculator 6x85kg would give you an equivalent 1RM of100kg, without ever having to actually do it; that’s how I’m tracking my progress.
I’m using something similar to what GRamsey suggested in terms of % bodyweight for the key lifts but if I get to those I won’t stop, just keep trying to improve and see where it gets me. I’m 53 now so there’ll come a point where I can’t get any better and just staying the same will be a challenge but no harm in trying.
ETA - Both tables are exactly the same at the moment but it’s more common for me to have a higher 1RM on the bottom one from doing more reps at a lower weight than fewer reps at the heaviest weight I’ve lifted.
Does the serious injury risk carry over to non elite lifters on singles or is it due to the massive loads the elites are moving? Human body lifting a ton is mindboggling
Im not sure. I would imagine its roughly the same. The pros are going for much heavier weights, but they should be used to it and have years of proper training behind them.
Eddie Hall nearly did himself a massive mischief when he was deadlifting whatever stupid amount he did. He had some ultra tight body suit on and his blood pressure went up to something ridiculous and wouldnt come down.
I think where ever you are attempting to a maximum is putting you at risk because its at the absolute limit of what you can do
He did 1000lbs didn’t he?
I agree, their 1RM is as much a strain for them as our 1RM is for us mere mortals.
From my younger days I seem to remember a lot of injuries when guys took gear as the muscles grew faster than the tendons and ligaments could keep up. I think that as you work your way up naturally everything grows/adapts in proportion.
My only injury recently has been a slight trap pull when I moved up too soon on deadlifts. I started doing deadlifts after a few months of doing the other exercises so had some strength but hadn’t adapted to them gradually and went up to 120kg too soon.
