I've been lifting for 10months now but I'm struggling to add weight to my lifts. My overheadpress has been at 5x 70lbs since 5 months or so. My bench has been between 5x 120-130lbs for a long time too.
I'm doing PPL twice a week with 2 compounds and 2 accessory each day.
I went from 130lbs 10%bf -> 160 15% -> 150lbs 11%bf so I've added about 8kg of muscle mass. I'm 6'0 btw.
Haven't tested my 1RM but strengtgstandards says:
Squat was 190lbs (170lbs now because knee injury)
Deadlift was 240lbs (210 now)
Why am I so fucking weak and why can't I progress my strength. I'm getting my protein and sleep 7-8 hours.
for OHP, check this out: https://www.youtube.com/watch?v=sqKhLR1zRaU
also notice how he's pressing: it's an explosive movement. notice the head and back location.
it looks obvious but it changed my understanding of this movement
I'm going to guess right off the bat that your form is awful. if you record a (short!) video of yourself doing those problem exercises people here will help you fix it.
also your plan is probably suboptimal. why do PPL when your stats are so low? that's not a beginner program. and let me say that you are totally a beginner with those stats, sorry.
I have seen most form videos on OHP, I can do it with good form but when I add like 2pounds my form crumbles because it is just too heavy. So then I deload a couple of pounds where I press with good form, rinse repeat.
The first 6 months I have been on GSLP which was basically SS 3x5 full body 3 times peer week linear progression but I couldn't progress anymore, was on my 5th deload already on OHP and bench.
I thought switching to PPL would help because more volume. I still do 3x5 on the compounds.
I have been doing SS first 6 months. I changed to PPL because they didn't work. At least I couldn't follow them like I was supposed to, add weight every session stopped pretty early. I bought 1 lbs plates so I could add less weight per session. That stopped working too.
Can't loft the weight, deload 10%, work weight up again to failed weight over next 2-3 sessions, fail again, deload again. I did this 4 times before switching to PPL
I've recently started adding close grip bench to my regula DB press. Now i've got a pinched nerve in the wrist. Never had this when i was working out years ago.
Can anyone recommend how to fix this? I'm always trying to have my hands in a natural positon compared to my forearms.
I've been working out since maybe October or November and just decided to start SS this week because I'm retarded and just did my own stuff. I feel like instead of doing it like ABA Monday, Wednesday, and Friday shouldn't I just do all the exercises every workout like AAA? It seems kinda dumb if I only do benching or OHP once a week depending on if I do ABA or BAB.
do the program as written for a little bit. OHP and bench utilize far less and smaller muscle groups than DL and squat, and thus recovery takes longer and progress is slower. if you find that you're never missing a single increase on upper body after a few months, then maybe you can add an extra day for upper stuff.