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He lifted a heavy object that worked his whole body. Your goal is to add weight every workout for as long as you can. You won’t be able to do this forever.
Deadlift and Barbell Rows need less warmup because they’re the last exercise. You’re already warmed up by that point. Plus the starting weight can’t be the empty bar because the weight has to start from the floor. So you’re never warming up with the empty bar on Deadlift and Barbell Row. Do several lighter warmup sets before your heavy work sets. Add 10-20kg/25-45lb and do your next warmup set.
weeks: Your baby is about the size of a small pumpkin
If you can’t improve it at the current weight, and adding weight continues to make it worse, then take a step back. Only deload on the exercise you failed. So if you fail to Squat 5×5 but did 5×5 on Bench and Row, then only deload on Squat.
Take several deep breaths before you do your set to calm yourself down. Deload and switch to 3×3 – three sets of three reps. You can’t get five reps on every set anyway so just do three. Then add weight every workout again. It will be easier since you stopped failing. Plus the exercise stress is lower so your body recovers better between workouts.
Cardio
This will be easy but within two months you’ll be Squatting 110kg/245lb for 5×5 – more than you started with. An advanced technique that works well on the Bench and Overhead Press is to press several reps with one breath. Not exhaling means you don’t lose tightness.
Start on your stomach as if you were doing a standard plank. Straighten your arms above your head with your palms touching the floor. Engage your core as you use your fingertips and toes to lift your body off of the floor. Engage your core muscles so your head, neck, and spine form a straight line. Keep your head down throughout the plank so you continually face the floor.
Are You Ready to be More Physically Active?
You’re not training to failure on StrongLifts 5×5 so soreness should be minimal. Add weight every workout after the deload. It will take five workouts to get back to that 100kg/220lb Squat. During those two weeks the weight will feel easy. Take your deload seriously though – lift the weight as if it was 100kg/220lb.
But it can be a waste of time if you have high calf muscle insertions. My calves muscles hang high in the top third of my lower leg. The bottom two thirds is all tendons and bones. The muscle bellies are strong and muscular. But nothing can make them hang lower. Avoid staying up late on weekends and then waking up early on weekdays.
Home Gym
You’ll need to eat more to keep progressing. Your body converts food to energy – calories. It burns these calories to lift the weights, and recover from your workouts.
Continue to breathe as you hold the position. If planking for 10 to 15 seconds isn't challenging, try increasing the time to 30 to 45 seconds. Want to learn more about important health benefits for adults? Check out the Move Your Way® Factsheet for Adults [PDF-502KB].
Picking up heavy objects, carrying groceries or walking up stairs will be easier. It's normal to feel some stress during pregnancy. Many moms-to-be worry about their baby's health, finances, and how they'll handle the changes ahead. But if stress becomes constant or overwhelming, talk to your doctor or midwife. Chronic stress isn't good for you, and it can spiral into pregnancy depression or anxiety. When you’re confident in your balance, stick your butt out and lower down, like you’re sitting into a chair.
Get the plates today so you don’t hit a plateau in the first place. This saves you time wasted on failing and deloading. If you start with less than 60kg/135lb on Deadlifts and Rows, then get a pair of full diameter plates.
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