How to make better progress with SL 5x5

lavrn03

nordlead2005 wrote: »

I'm going to dissent a little here. With 50lb to lose your body has a TON of energy to burn and as essentially a beginner you should still progress (I'm not saying it won't be hard though). Keep the SL going and keep pushing for progress. You may not progress as fast as someone eating in a surplus, but you should still progress if your deficit isn't too large. You've been at this for 2 months and it takes a lot of time. I've been at it 1.75 years and I'm still far from where I want to be strength wise.

I went from 215lb with a 5x175lb squat to 172lb with a 5x290lb squat all while losing weight. I hit tough points that were hard to break though (I was stuck at 240lb for a while), but I kept going. It took me over 9 months to make that much progress (while the majority of the weight was lost over the first 6 of those months). I still haven't really eaten in a surplus (outside of just not dieting) and can now squat 8x300lb at 172lb.

Yes, now with only a few lb of fat to lose I can feel it when I eat in a deficit and try to get all my reps, so I'm not saying that isn't a thing, but there is a big difference between 50lb of fat to lose and 5lb to lose. Follow the program, focus on form, and just see where you end up. I'll also note he says to switch from 5x5 to 3x5 if you have to deload a couple times ( http://stronglifts.com/what-to-do-after-12-weeks-of-stronglifts-5x5/ )

I agree....

It's taken me 2 years!!! But I'm 70lbs lighter and full of solid muscle!!! I'm on my last 10 lbs which will probably take me another year. It's very frustrating but you learn to not focus solely on the scale and look at other achievements ( smaller measurements or fitness goals).

I didn't want to get to my goal weight and be skinny fat. Everyone is always shocked when i tell them how much I weigh, because of my muscle mass I look smaller.

You are a Newbie so it is easier to lose weight and gain Muscle with a 20% calories deficit. It gets trickier as you get leaner.


Keep it up!!!

KDar1988

robdowns1300 wrote: »

We're all stuck on the OHP! As stated previously, use the deloads. Stick with it. It hasn't been that long & you're doing great. Also, it seems like 50 pounds was a high starting point for you. BTW, your 155 DL is awesome! It all takes time. It is a lifestyle, not a race.

Those figures I include the weight of the bar...I think that is the right way everyone states the weight they lift. The spreadsheet that I got for SL started the OHP at 50. Thanks for the encouragement

StealthHealth

KDar1988 wrote: »

robdowns1300 wrote: »

We're all stuck on the OHP! As stated previously, use the deloads. Stick with it. It hasn't been that long & you're doing great. Also, it seems like 50 pounds was a high starting point for you. BTW, your 155 DL is awesome! It all takes time. It is a lifestyle, not a race.

Those figures I include the weight of the bar...I think that is the right way everyone states the weight they lift. The spreadsheet that I got for SL started the OHP at 50. Thanks for the encouragement

Yep, count the bar. Hell, I add a bit extra on to my PBs if there is a lot of chalk on the bar #MustWeighSomethingRight?

KDar1988

StealthHealth wrote: »

KDar1988 wrote: »

robdowns1300 wrote: »

We're all stuck on the OHP! As stated previously, use the deloads. Stick with it. It hasn't been that long & you're doing great. Also, it seems like 50 pounds was a high starting point for you. BTW, your 155 DL is awesome! It all takes time. It is a lifestyle, not a race.

Those figures I include the weight of the bar...I think that is the right way everyone states the weight they lift. The spreadsheet that I got for SL started the OHP at 50. Thanks for the encouragement

Yep, count the bar. Hell, I add a bit extra on to my PBs if there is a lot of chalk on the bar #MustWeighSomethingRight?

LOL - you gotta take what you can get!

grapaj

I no longer do SL but I did find that once I switched to sumo DL I was able to lift much more.

Unknown

This content has been removed.

KDar1988

mralexjones wrote: »

Have you deloaded? Stronglifts is a beginner program, you may need to switch to something like 5/3/1.

I have slightly. I took a few lbs off the bb row and it felt better. I intend to the next time I do the DL, OHP I will try to increase tiny amounts if I can using my fractional plates.

klrenn

KDar1988 wrote: »

I have slightly. I took a few lbs off the bb row and it felt better. I intend to the next time I do the DL, OHP I will try to increase tiny amounts if I can using my fractional plates.

If you follow the deload "schedule" described in the plan it works wonders. If you fail a weight in a lift 3 workouts in a row, next time you lower the weight (I forget the percentage) and build your way back up. I always ended up breaking through the sticking point by the time I got back to that weight.

Do you use the app? If you do, it will tell you when to deload and by how much, when to switch to 3x5, etc so that you keep progressing.

CipherZero

KDar1988 wrote: »

I had posted here a while back that I get bad upper arm pain/strain when I try to get in that position. I've tried countless times and I just can't do it. I'm meeting with a trainer next week and we're going to go over form for both front and back and see. I've even tried just holding a broom handle that way and can't. The only way I get no pain is if I set the bar on my neck and that's not happening!

I get he same thing, so I added lying triceps extension with an EZ curl bar as part of my squat warmup. It loosens everything from the shoulders outward so I can get into the perfect squat position.

KDar1988

klrenn wrote: »

KDar1988 wrote: »

I have slightly. I took a few lbs off the bb row and it felt better. I intend to the next time I do the DL, OHP I will try to increase tiny amounts if I can using my fractional plates.

If you follow the deload "schedule" described in the plan it works wonders. If you fail a weight in a lift 3 workouts in a row, next time you lower the weight (I forget the percentage) and build your way back up. I always ended up breaking through the sticking point by the time I got back to that weight.

Do you use the app? If you do, it will tell you when to deload and by how much, when to switch to 3x5, etc so that you keep progressing.

I actually have never failed. I've been able to do the movement but I think form might not be as perfect and I strain pretty hard to make it (especially DL and OHP). I had the app, but decided to just use paper to keep track when I couldn't add 5lbs each time lately.

KDar1988

CipherZero wrote: »

KDar1988 wrote: »

I had posted here a while back that I get bad upper arm pain/strain when I try to get in that position. I've tried countless times and I just can't do it. I'm meeting with a trainer next week and we're going to go over form for both front and back and see. I've even tried just holding a broom handle that way and can't. The only way I get no pain is if I set the bar on my neck and that's not happening!

I get he same thing, so I added lying triceps extension with an EZ curl bar as part of my squat warmup. It loosens everything from the shoulders outward so I can get into the perfect squat position.

Thanks for the suggestion. I should try it tomorrow.

1shedev

I just stalled out on OHP today. At over 30% BF, fat loss is still a priority for me. I have 10 lbs to go to get to the upper end of normal, so for now I'm going to prioritize that. Thank you all for the great information.