Missing reps/having to cheat on workout

[Truthseeker]

I am finishing up on the Beginner template it seems. I have not worked out since I was in my 20's (I am 49 now).

I am 5'9 and weigh 220lbs now. In my 20's I was 200lbs. I have run multiple half marathons and 2 full marathons in 2012.

I also was fortunate enough have Alan Thrall give me a "form check" after my 3rd week of training since I live near Sacramento CA.:

My 1 rep max at age 20 was 3I5 bench and 545 squat never did deadlifts.

I am on week 12 (I have missed some workouts over this time period but never 2 in a week) and I went from (I started light to insure no injuries) the following:

Low bar back squat - e1RM 250lbs to now 330lbs

Standing OHP - 130lbs to 163lbs

Deadlift - 243lbs to 321lbs

Bench - 200lbs touch and go, 230 1 sec paused

I am having to cheat on my OHP now since the last 3 reps are too hard and the last couple weeks I have been only adding 3 lbs as my target for increases in the workouts.

Am I supposed to be adding 5lbs per workout on every lift?

What do I do when I miss reps?

Thanks!

[Smokes]

Are you hitting RPE? If you are hitting RPE correctly and cannot add weight, move to the next block (I think there are 3 blocks?). If you're on the last block, it's time to make another change--either with a new template, added sets, increase intensity, change exercise selection, etc.

There are a lot of options. If you're only stalling on one lift (let's say OHP), you could always add some more volume to that and continue.

[Truthseeker]

when you say more volume, just stay at the same weight and add sets?

[JMF123]

Am I supposed to be adding 5lbs per workout on every lift?Thanks!

No

What do I do when I miss reps? Thanks!

You lower the weight and keep going.

[rsemambo]

https://shrinke.me/QuWmV6. A great video about belly fat.

[Acland]

...your program may read: “Back Squat 4 reps @ RPE 8 x 3 sets.” This means that you will perform three work sets of four repetitions each. Here, you will work up to a weight that you can perform for four reps, with an estimated two reps left in reserve for each set. The load at which this effort target is met will vary — heavier on days when you are performing well, and lower on days when performance is decreased.

From https://www.barbellmedicine.com/blog...nd-rpe-part-i/. Emphasis mine.

[DorianStarbuck]

I am having to cheat on my OHP now since the last 3 reps are too hard and the last couple weeks I have been only adding 3 lbs as my target for increases in the workouts.

Am I supposed to be adding 5lbs per workout on every lift?

Definitely not every session, no. This is unsustainable for anyone. If you're missing reps, you need to either reduce the amount of weight, or reduce the number of reps you're aiming for.

What do I do when I miss reps?

You probably shouldn't be missing reps under normal circumstances. Get out of the mindset of "I have to add weight each session" and start using some form of autoregulation, like RPE. Your body is not a machine, and your performance in the weight room will vary from session to session. Use autoregulation to adjust to your current state in your training sessions.

[Smokes]

when you say more volume, just stay at the same weight and add sets?

Yes.

Like most have indicated in this topic--follow RPE. I'd only add the sets volume wise if you continue to make progress on most of your lifts but one is stalled.

Also, keep in mind that weight will add much more slowly to your OHP than to your DL.

[HansAndFranz]

If you're anticipating your RPEs correctly you won't be missing reps.

You're supposed to be aiming for 1-5% per week and moving on when you are no longer progressing on most lifts.

163 is quite a solid OHP btw.

[Truthseeker]

Thanks for the replies. I guess I should have added, that I have been adding weight gradually (5lbs per workout on the e1RM) on every lift every workout since I wanted to start low to insure I do not have injuries from over use, etc... since I have not lifted weights for 29 years!

HansandFrans when you say 1-5% per week, I have been trying to, that is why I have been using 3lbs more per week in the OHP. I have been adding ~ 2% every workout for OHP 163 x .02 = 2.26lbs

On squats and deadlifts I feel stronger and I think I can keep adding weight every workout for a few more workouts, but for OHP I am getting to the point where I cannot go up in weight anymore without bending knees and springing up for the last few reps.

Anyway, I was on week 12.3 at the end of the Beginner template, so I am going to start the Powerbuilding 1 today and see how I progress by using the knowledge everyone has given above or would Hypertrophy 1 or the Bridge 3.0 be better?

I have those templates too...

[BrewinBombers]

Choosing Hypertrophy I or Powerbuilding I depends on your goals; I recommend reading the descriptions of each to get a feel for which one you feel like you want to choose. Owning both templates, I can share that Hyp I has a lot more volume and exercise variety compared to Powerbuilding I. Again, the goals of each are different and programmed respectively. I'll let others comment on the Bridge.

For either template, understanding and utilizing RPE is quite important. Letting the absolute weight on the bar not bother you terribly much is a mental hurdle to overcome for success leveraging BBM templates.

[owengraham]

It's great that you decided to take up sports again. I don't think you should get upset because it doesn't work out the first time. I'm sure that with time, your training will become easier and more effective. I think the motivation comes from wanting to be healthy and happy. When I started exercising, it was very hard for me. But soon, I got pumped up and started taking Steroids Canada for more effect. I like my body looks, but I don't want to stop there. I wish you good luck; I am sure you will get what you want.

[jjw]

In a rpe setting you work up to target RPE. It could be the same as the last workout or it could be higher. As novice you can add 5 lbs for awhile but particularly on the press it will burn out. The idea is to go by feel and increase weight on sets until you can only do two or three more reps depending on if the program says RPE 8 or RPE 7. Then do multiple sets of that if prescribed. If you overshoot lower the weight and finish your sets. Use that next week to gauge where you should be. You are going to see variation on what you can lift based on a lot factors. Some days you won't be able to go up. If the beginner template is going up anymore it is time to switch.

Depending on your goals you may want to move to hypertrophy or powerbuilding these will increase volume and help you build up work capacity to run a strength template if that is your eventual goal.