Thread: Losing progress

About two weeks ago I was benching doing 5x5 at 195 and 3x3 at 205 pretty easily now I can’t even hit the first set after two times in, I struggle with 185 5x5 and 195 3x3. The only thing that changed was I started work which is framing houses and doing construction…any tips?

Don't worry brah a lot of people have lost progress since they closed down the misc

Fascist mods turned this dying, gay, Indian bodybuilding forum into a dead, gay, Indian bodybuilding forum

Originally Posted by ReformedMiscer

Don't worry brah a lot of people have lost progress since they closed down the misc

Fascist mods turned this dying, gay, Indian bodybuilding forum into a dead, gay, Indian bodybuilding forum

I never stopped working out nothing closed it just al of a sudden hit me

Originally Posted by phillip3213

I never stopped working out nothing closed it just al of a sudden hit me

You're getting less time to recover from workouts since you do physical labor during the day. Either reduce upperbody workout frequency so you can recover more, hope that your body adapts, or eat more. Possibly all three

How often do you lift upperbody?

Originally Posted by ReformedMiscer

You're getting less time to recover from workouts since you do physical labor during the day. Either reduce upperbody workout frequency so you can recover more, hope that your body adapts, or eat more. Possibly all three

How often do you lift upperbody?

I two chest and back twice a week, legs twice a week and arms and shoulders twice a week and one rest day. Do you think eating more will make me go back up?

Originally Posted by phillip3213

I two chest and back twice a week, legs twice a week and arms and shoulders twice a week and one rest day. Do you think eating more will make me go back up?

Maybe reduce to doing chest and back once a week and hitting it harder on that one day then recovering

You're probably at a calorie deficit if you eat around the same amount as you did before you started working. In that case it'd help to eat more. Sleep/rest is also important for muscle recovery. Are you getting less rest now that you're working?

Originally Posted by ReformedMiscer

Maybe reduce to doing chest and back once a week and hitting it harder on that one day

You are at a calorie deficit if you eat around the same amount as you did before you started working. You should probably eat more. Sleep/rest is also important for muscle recovery. Are you getting less rest now that you're working?

I get about 7 hours of sleep, it’s less sleep but I also slept in a lot more because I was at college. I take casein before I go to bed

Originally Posted by phillip3213

I get about 7 hours of sleep, it’s less sleep but I also slept in a lot more because I was at college. I take casein before I go to bed

Get 8-9 hours if possible, add 500 clean calories daily to your diet and you might feel a difference in your energy levels when you workout

Preworkout and/or creatine could also help. Drink a lot of water too

What is your actual program, beyond just the 5x5 and 3x3 bench?