How can I stop stalling as a novice lifter?

[HairyLifter]

Currently 5’10 180lbs, up from 157lbs in June. My lifts are: squat 160lbs for 5, deadlift 225lbs for 5, bench 185lbs for 4, ohp 140lbs for 4 reps. My squat and deadlift are low due to coming back from low back pain, but my bench and ohp keep stalling when I add weight. I don’t know if I should eat more or just eat at maintenance? I want to get stronger but don’t wanna have to keep gaining weight just to push through stalls. Or is that my only option? I’m currently on starting strength trying to reach 315 squat 405 deadlift 225 bench 155 ohp before I move on to different programming and go on a cut to shed fat gained.

 

[Jeffgoldblumlipswork]

Isn't the general rule, work 60%-70% of your 1rm up towards double digit reps, then test the 1rm again?

 

[TODAY]

Currently 5’10 180lbs, up from 157lbs in June. My lifts are: squat 160lbs for 5, deadlift 225lbs for 5, bench 185lbs for 4, ohp 140lbs for 4 reps. My squat and deadlift are low due to coming back from low back pain, but my bench and ohp keep stalling when I add weight. I don’t know if I should eat more or just eat at maintenance? I want to get stronger but don’t wanna have to keep gaining weight just to push through stalls. Or is that my only option? I’m currently on starting strength trying to reach 315 squat 405 deadlift 225 bench 155 ohp before I move on to different programming and go on a cut to shed fat gained.

Post a detailed breakdown of your daily diet with all weights & measures included.

Ditto your training.

Also, how's your sleep? Stress levels?

 

[HairyLifter]

Currently 5’10 180lbs, up from 157lbs in June. My lifts are: squat 160lbs for 5, deadlift 225lbs for 5, bench 185lbs for 4, ohp 140lbs for 4 reps. My squat and deadlift are low due to coming back from low back pain, but my bench and ohp keep stalling when I add weight. I don’t know if I should eat more or just eat at maintenance? I want to get stronger but don’t wanna have to keep gaining weight just to push through stalls. Or is that my only option? I’m currently on starting strength trying to reach 315 squat 405 deadlift 225 bench 155 ohp before I move on to different programming and go on a cut to shed fat gained.

Was eating a lot through these last few months. Problaby 3500 calories a day without even knowing. Gained a lot of fat and strength went up. But now I don’t know if I should continue eating like that to keep pushing my numbers up or eat at maintenance and progress very slowly. Feel like if I choose maintenance I’m gonna be a novice for a while. My stress levels are low and I have a lot of time throughout the day to myself and to lift atm. Sleep is good as well probs 8 hours a night. I haven’t missed a workout in months too.

 

[eazy]

@Andrewgen_Receptors

 

[CJ]

Just add the smallest weight possible to your lifts, then keep hammering away at it, and when you finally hit your rep target, increase the weight again.

 

[eazy]

Just add the smallest weight possible to your lifts

so do not increase calories?

 

[CJ]

so do not increase calories?

He's gained 23 lbs in the last few months, he's eating plenty.

If I had to guess, he's just not training hard, quitting the set at the first sign of struggle.

 

[eazy]

he's eating plenty.

this is what he really wants to know.

 

[CJ]

this is what he really wants to know.

I just read his similar thread on T Nation. Dude is either a troll, or a complete clown. He doesn't listen to anyone, I'm not wasting any more of my time with him.

 

[Diesel59]

I just read his similar thread on T Nation. Dude is either a troll, or a complete clown. He doesn't listen to anyone, I'm not wasting any more of my time with him.

At least he has an honest username.

 

[HairyLifter]

I just read his similar thread on T Nation. Dude is either a troll, or a complete clown. He doesn't listen to anyone, I'm not wasting any more of my time with him.

Not a troll or anything like that. Just need a lot of help. Been lifting for a couples years and still a novice, so seeking as much help as I can get. I don’t miss workouts and lift hard, so I’m lost as to why I’m not where I want to be strength wise and body wise. Don’t call me a clown for simply wanting help. I’m 21 years old too so forgive me for wanting to learn how I can make progress instead of stalling and continuing to spin my wheels.

 

[Send0]

Not a troll or anything like that. Just need a lot of help. Been lifting for a couples years and still a novice, so seeking as much help as I can get. I don’t miss workouts and lift hard, so I’m lost as to why I’m not where I want to be strength wise and body wise. Don’t call me a clown for simply wanting help. I’m 21 years old too so forgive me for wanting to learn how I can make progress instead of stalling and continuing to spin my wheels.

You're not lifting as hard as you think you are. You're a clown for not listening to other advice you're given on other forums.

You're 21yo, thicken up your skin and learn to be hyper critical or yourself.

You gained a lot of fat because you ate too much for your bodyweight. Even at 180lbs, 3500 calories is a lot unless you're VERY active all day. My guess, without knowing anything about your lifestyle (just looking at your pics) is that you're probably at least 1000 calories over your maintenance.

 

[Bro Bundy]

If u shaved your whole body I bet u would drop a good 10 pounds

 

[Yano]

Lift heavy , don't die.

You're welcome.

 

[Andrewgen_Receptors]

@Andrewgen_Receptors

I said "I want to believe in you. Give me a reason to." Then sasquatch showed up here asking the same questions.

fuck this guy

 

[CohibaRobusto]

You're not gonna hit PR's every week man. Sorry it won't happen.

You are going to hit plateaus and you'll have to be persistent to push through. CJ mentioned just adding a tiny bit of weight. Maybe change up your routine some. Make sure you get good sleep and your diet is on track.

 

[eazy]

You're not gonna hit PR's every week man. Sorry it won't happen.

You are going to hit plateaus and you'll have to be persistent to push through. CJ mentioned just adding a tiny bit of weight. Maybe change up your routine some. Make sure you get good sleep and your diet is on track.

should he continue eating in a surplus to keep pushing his numbers up or eat at maintenance and progress very slowly?

 

[CohibaRobusto]

should he continue eating in a surplus to keep pushing his numbers up or eat at maintenance and progress very slowly?

I don't know any better than you man. I think probably a slight surplus is the way to go though.

 

[eazy]

I don't know any better than you man. I think probably a slight surplus is the way to go though.

he can't go wrong with what you already told him as a starting point.

I'd eat in a slight surplus, a high protein, low carb low fat diet, and you will naturally recomp.

That might look like 250g protein, 200g carbs, 50g fat (2250 cals) assuming you have a sedentary lifestyle other than what you do in the gym.

Also make sure to do some cardio, I like 30 mins LISS 4x a week