Just failed a set

[Fayd]

Doing stronglifts 5x5.

I think I'm having reasonable success with squat (135), deadlift (170), and bench (105 I think), but I just failed today at 80 lbs on overhead press (last rep of last set).

(Note, these weights are bar weight inclusive, which I'm guessing is 25 lbs)

When training from nothing, at what weight do people generally start falling occasionally?

 

[AntonioHG]

Could be anything, really.

Might be some slight fear or hesitation... Not enough rest last night, you ate the wrong thing that morning or not enough later on in the day, you didn't have a bowel movement, you didn't take a long enough break between sets, you mis-grooved and taxed yourself more on the previous rep -- just try again and don't be afraid to fail.

I've had some horrible days (had a horrible 2-3 weeks recently after not working out for a while) and now it's going pretty well, except for my bench, which is almost just the same.


Your strength, as a beginner, is pretty much straight up. You'll be okay. Don't worry too much about it.


Are you slimming down, bulking or maintaining?

 

[iluvdeal]

Once you lifted enough, you should be able to gauge whether you can get the next rep off or not. If you are hesitant about whether you can squeeze out another rep, err on the side of caution and rack it. You don't need to go to failure to gets gains, in fact going to failure is detrimental to your progress so don't do it.

 

[repoman0]

The bar weighs 45 lbs

It depends on your size / weight along with the list of things gradoman listed when you can expect to start failing occasionally. There's a reason it's built into the program. Focus on form and don't worry about failing a set .. it makes a huge difference, even in exercises where as a beginner you wouldn't necessarily expect it to (bench, overhead press)

 

[Maximilian]

Its probably because you're simply not strong enough... but that's okay failure is normal and inevitable, its the last rep so you're nearly there. When I started I failed the OHP at 30kg. It takes a while but eventually you power past it and manage the 5x5, OHP is usually the first lift to fail on.

IIRC when I started my first failures were around:
30kg OHP
60kg Bench
70kg Squat
80kg Dead

Its different for everyone though.

 

[rga]

I think it's quite common for the press to be the first exercise that stalls; Mark Rippetoe also mentions this in Starting Strength. Generally speaking, one is able to press 65-75% of their bench press. Your press is about 76% of your bench press currently. I have confidence that your press will go up as your bench press increases. Increasing your squat and deadlift will also bring your other lifts up.

 

[Fayd]

The bar weighs 45 lbs

It depends on your size / weight along with the list of things gradoman listed when you can expect to start failing occasionally. There's a reason it's built into the program. Focus on form and don't worry about failing a set .. it makes a huge difference, even in exercises where as a beginner you wouldn't necessarily expect it to (bench, overhead press)

I weighed the bar last time i was at the gym, and you were right. the bar weight is 45 lbs. which makes me wonder how much the bar weight is on the smith machine, as when i tried that once it was noticeably heavier for the same additional weight. (as an aside, that was before starting this program)

So all of my posted weights are apparently 20 lbs light from what they truly are.

Also, apparently I was messing up the form for OHP. I had elbows out instead of elbows forward. When I gripped closer to center on the bar and put elbows forward (forearms perpendicular to ground as opposed to splayed out), 80 lbs (really, 100 lbs) was significantly easier and my shoulder was no longer complaining.

 

[utahraptor]

I recommend body weight dips as well. They should help your overhead press and possibly your bench as well. Once you are good and body weight you can get a dip belt to add weight

 

[smackababy]

As stated before, standard bar is 45lbs, so you might be failing higher than you stated. For instance, 135lbs is a 45lb plate on each side and nothing else.

As far as when you should be failing, it is different for every person. Considering you failed on the last rep of the last set, it could simply be you just didn't have enough energy that day or didn't rest enough between the last.

 

[HitAnyKey]

Sounds like your on your way. I wouldn't worry about what you can lift. Remember everyone is a bit different.

I would recommend you get a spotter when lifting free weights. To build you need to get a little out of your comfort zone and push/fatigue the muscle. Doing that safely requires a spotter.

I would recommend you find a decent Personal Trainer and get a routine setup for you. Then make friends in the gym so you can get encouragement and help when you need it.

 

[Manach]

I personally hate when I miss a lift. But it does lead me to trying to figure out what happened. I'd say that if you have made several weeks of growth, you may have hit a point where your body or mind just didn't have it, or maybe you let yourself not hold your strict form to keep things going.

I'm sure that timing is a little different for everyone, but I'm sure everyone hits it.