suffering losses after 1.5 months of steady gains

ExiledX66 · 09-11-2006, 06:30 PM

I have been running a period since late july, and have since been seeing steady gains in all my secondary motions until recently when two motions in particular have suffered serious losses.

I have been keeping my set scheme constant at 3 x 10 for all secondaries.

My seated DB military press and incline flies peaked at 50 lbs, where I could not finish 3 sets of 10....however rather then progressing in reps in the subsequent weeks, I lost reps. For example last week and this week:

wk1:: DB Press: 1-10, 2-8, 3-8 Flies: 1-10, 2-8, 3-6

wk2:: DB Press: 1-9, 2-7, 3-5 Flies: 1-10, 2-7, 3-6

I plan to just keep hammering at it without reducing the weight and hope the reps will come back for the remainder of the period, but have never experienced this before and was hoping someone had something to offer about the situation.

Double D · 09-11-2006, 06:33 PM

Well alot of times you will be weaker due to lack of sleep or dehydration or even not the correct nutrition. Any of those things could play a part. Just see how you do next time dont jump the gun so fast. Good luck.

**Dale Mabry** · 09-11-2006, 07:07 PM

If you have been steadily adding weight every week, chances are you need to cut back volume and/or intensity for a week. Less is more in this situation.

DOMS · 09-11-2006, 07:12 PM

Quote:

Originally Posted by ExiledX66

I have been running a period since late july

I think I'm on the verge of an atrocious misunderstanding...

ExiledX66 · 09-11-2006, 08:13 PM

Period as in periodization as in Im working through one period and have been since late july....

Oh wait I get it...lame.

DOMS · 09-11-2006, 08:45 PM

Quote:

Originally Posted by ExiledX66

Period as in periodization as in Im working through one period and have been since late july....

Oh wait I get it...lame.

Well, you gave me so little to work with. You've omitted many of the pertinent details.

It could be any number of things. It could be that you simply need to unload (like Dale said). It could be that you're just off for a week or two for any number of reasons (along the lines of what Double D was saying). It could be that your workout has stayed the same for too long and you're stale. It could be that your routine is crap and your antagonistic muscle(s) are lagging behind (thus holding back the development of the agonistic muscle(s)). It could be that there is too much stress in your life and your body (and thus your workout) is suffering. It could be...any number of things.

Then again, it could be your lack of humor.

viet_jon · 09-11-2006, 09:03 PM

If you havn't implemented deloading into your workout schedule, do it!!

I took a week off last week for the first time, and it's one of the best things i've done.

ExiledX66 · 09-11-2006, 09:04 PM

There are not too many more details unless you want my entire routine...which is not crap. Im doing a 3 day split built around benching squatting and deadlifting, with 4-6 motions per workout.
My first guess was that since it was only these two motions, that it had something to do with the small regions of muscle activated being over stressed...
Flies are pretty isolated , and I do my db press overhead with a normal bench upright to use for head support. With the head support more stress is on the shoulders. So I thought maybe that these two motions have just had it and need some time off...which Im not going to do since there is only one month left of my run.

Double D · 09-11-2006, 09:05 PM

Well if you dont got alot going on post your whole routine along with your diet and the amount of sleep your getting a night.

viet_jon · 09-11-2006, 09:13 PM

Quote:

Originally Posted by ExiledX66

wk1:: DB Press: 1-10, 2-8, 3-8 Flies: 1-10, 2-8, 3-6

wk2:: DB Press: 1-9, 2-7, 3-5 Flies: 1-10, 2-7, 3-6

so this decline was only one day right? if so, it's probably just an off day, everyone has them.

ExiledX66 · 09-12-2006, 08:47 AM

4 days...I only posted the most recent. The first two consist of no progress, whereas these final two show loss.
Anyway Im working 4 cycles on a 3day split with 3 weeks per cycle. Cycle one is 60-69% 1RM 5 x 10; Two is 70-79% 4 x 8; Three 80-89% 3 x 6; Four 90-99% 3 x 4.

I only use this scheme for Bench Squat and Deads, the secondaries are constant at 3 x 10, where I increase the weight only after completing all three sets successfully at a weight.
I was averaging an increase in weight in every motion about every two weeks until the losses showed up.

I am currently in Cycle 3, and have been working for about 7 weeks with no large breaks.

09-11-2006, 06:30 PM	#1
ExiledX66 Registered User Join Date: Sep 2005 Posts: 67	suffering losses after 1.5 months of steady gains BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com I have been running a period since late july, and have since been seeing steady gains in all my secondary motions until recently when two motions in particular have suffered serious losses. I have been keeping my set scheme constant at 3 x 10 for all secondaries. My seated DB military press and incline flies peaked at 50 lbs, where I could not finish 3 sets of 10....however rather then progressing in reps in the subsequent weeks, I lost reps. For example last week and this week: wk1:: DB Press: 1-10, 2-8, 3-8 Flies: 1-10, 2-8, 3-6 wk2:: DB Press: 1-9, 2-7, 3-5 Flies: 1-10, 2-7, 3-6 I plan to just keep hammering at it without reducing the weight and hope the reps will come back for the remainder of the period, but have never experienced this before and was hoping someone had something to offer about the situation.
ExiledX66 Registered User Join Date: Sep 2005 Posts: 67

09-11-2006, 06:33 PM	#2
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	Well alot of times you will be weaker due to lack of sleep or dehydration or even not the correct nutrition. Any of those things could play a part. Just see how you do next time dont jump the gun so fast. Good luck.
	www.crossfit.com

09-11-2006, 07:07 PM	#3
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,748 Photos: 10	If you have been steadily adding weight every week, chances are you need to cut back volume and/or intensity for a week. Less is more in this situation.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

09-11-2006, 08:13 PM	#5
ExiledX66 Registered User Join Date: Sep 2005 Posts: 67	Period as in periodization as in Im working through one period and have been since late july.... Oh wait I get it...lame.
ExiledX66 Registered User Join Date: Sep 2005 Posts: 67

09-11-2006, 09:03 PM	#7
viet_jon PISSED!! Elite Member Join Date: May 2006 Location: Our home and Native land Posts: 2,601	If you havn't implemented deloading into your workout schedule, do it!! I took a week off last week for the first time, and it's one of the best things i've done.
	I love dog meat.

09-11-2006, 09:04 PM	#8
ExiledX66 Registered User Join Date: Sep 2005 Posts: 67	There are not too many more details unless you want my entire routine...which is not crap. Im doing a 3 day split built around benching squatting and deadlifting, with 4-6 motions per workout. My first guess was that since it was only these two motions, that it had something to do with the small regions of muscle activated being over stressed... Flies are pretty isolated , and I do my db press overhead with a normal bench upright to use for head support. With the head support more stress is on the shoulders. So I thought maybe that these two motions have just had it and need some time off...which Im not going to do since there is only one month left of my run.
ExiledX66 Registered User Join Date: Sep 2005 Posts: 67

09-11-2006, 09:05 PM	#9
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	Well if you dont got alot going on post your whole routine along with your diet and the amount of sleep your getting a night.
	www.crossfit.com

09-12-2006, 08:47 AM	#11
ExiledX66 Registered User Join Date: Sep 2005 Posts: 67	4 days...I only posted the most recent. The first two consist of no progress, whereas these final two show loss. Anyway Im working 4 cycles on a 3day split with 3 weeks per cycle. Cycle one is 60-69% 1RM 5 x 10; Two is 70-79% 4 x 8; Three 80-89% 3 x 6; Four 90-99% 3 x 4. I only use this scheme for Bench Squat and Deads, the secondaries are constant at 3 x 10, where I increase the weight only after completing all three sets successfully at a weight. I was averaging an increase in weight in every motion about every two weeks until the losses showed up. I am currently in Cycle 3, and have been working for about 7 weeks with no large breaks.
ExiledX66 Registered User Join Date: Sep 2005 Posts: 67

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