Slow Progress?

lax2luv

Does everyone really add five pounds to each workout? I get so frustrated using the app and seeing it say "such and such weight next time" and not feeling like I can do it! I've been very slow to add weight and de-loaded my squats for a while to work more on form. I started StrongLifts in February and really don't feel like I've made a ton of progress going by the add five pounds thing...

Squat: I just raised it to 66 pounds and don't feel like I can go higher any time soon (I squat ATG).
Overhead: 41 pounds (I may increase this next time.)
Deadlift: I've been at 71 pounds for a few weeks, but haven't gone higher since I don't have anymore plates. Just ordered more the other day, though, and feel like I could easily add another 10, maybe 20... So there's that.
Bench: 56 pounds (Think I may have to de-load here since I was benching on the floor and just got a bench, so it's a little different with the full range of motion.)
Row: 56 pounds (Thinking of de-loading here too as I was struggling with form on the last few reps last night.)

I lift at home with a 16 pound bar, hence the uneven total weights.

I know everyone is different, but is this "typical" for a female progression about six weeks in? Anything I can do to help myself? Should I switch to a different program? I weigh 144 (down 5 pounds since I started), am 5'6' and 30 years old, if that makes a difference. Thanks!

ErinRibbens

It's very common for ladies to repeat workouts at the same weight, or, you can also get 2.5 lb plates and go up in smaller increments, or you can add reps say do 8 reps rather than 5 the next workout before progressing to a 5x5 with the added 5 lbs.

I ordered my 2.5 lb plates from Amazon, they are especially nice for overhead press as those are extremely difficult to go up in 5 lb increments.

You're doing fine!

LadyDeadlift

I started in December and had a couple of good months of small gains on the big lifts (OHP and Rows are still challenging for me) and then for the entire month of February I felt like I was just lost - no gains, nothing exciting happening - but I was looking better and enjoyed having better every day functional strength so I kept at it.

This month has been a blast lifting wise - I've made respectable gains in all my exercises and feel like everything is coming together. No kidding there are times I'm grinning ear to ear during my workout!

Be patient with yourself, your body is going to put all this work you're doing together and eventually start delivering some noticeable and exciting improvements.

husseycd

I don't add weight every session any more, but do add reps or switch it up somehow. As the weight gets higher, I expect to increase less. I think as long as you're progressing, the actual number you lift doesn't matter.

SezxyStef

I think sometimes we talk ourselves out of going up weights because we don't think we can do it.

I have almost done that to myself...

If you get 5x5 of one weight (even if you feel your form was off the last couple of reps) go up in weight the next time...

You might fail....then you just stay there....but you will probably triumph....

We are stronger than we think....

Don't deload unless it's for bad form for most of the lifts...one or two reps with iffy form does not mean deload.

If you are really having issues stay at the same weight and/or add reps.

I have done that this week with my deadlifts...my form was off so I stayed at the same weight and now that I know what I am doing wrong I am deloading 10% and working on my issues.

hananah89

Agreed with Stef. I tend to talk myself out of upping weights or doing the full 5x5 (I normally do 3x5 due to time, but sometimes have more time). The bf always teases me about not upping the weight every time (I do the same weight 3x for squats, 1/4lb fractionals for everything else but dl) and sometimes he is right. I think if you have the safety bars set up on a rack then you should go for it. If you can't get back up, then you can't get back up and you can try harder next time. This program expects you to fail, and you should at one point or another. But you can't fail if you don't try.

You've made great progress so far, so keep it up!

rlw911

But you can't fail if you don't try.

That is so true. I think it's natural for anyone to not want to fail. "Fail" is such a negative word. Too bad we can't come up with something else!

I decided when I started SL, that this is MY program. I want to follow it as closely as possible, but I also need to do what works for me and my body. The only true deloading I've done was on squats and that was to work on form. When I fixed one thing, something else was off, so it took me longer than I wanted. But, last workout I did 5x5 at the weight I was at, when I deloaded. I admit I was a little intimidated. I'm not exactly sure why, but I was.

I've progressed decently on rows, of all things!, and deadlifts. I've struggled through stalls on bench, but am moving up again. Now I just need to get through the wall on the dang OHP! When I stalled on bench, I just kept trying every workout. I did some tricep accessory work at higher reps, but I refused to deload on the actual bench workout. When you're only at 60 lbs, you can't go much lower, lol! I think I'm gonna give OHP one more shot at my current weight and if I don't get 5x5, I'm going to use my fractionals to up the weight and try 3x5.

Anyway, long story short, do what works for you and remember, even a little progression, is still progression.

MissB46

so far I have managed the increases fine apart from OHP's where I am stalling on 30kg, I deloaded once and did extra reps so I will give the 30kg a try again next workout

My lifts so far:

Squat 65kg
DL 65kg (I keep those same as squats)
Chest Press 40kg
Rows 40kg
OHP 30kg :sad: