Recommend strong lifts 5x5 for experienced lifter?

JeffseekingV

As mentioned before, I've been lifting for years. A big trhee lifts. But I'm due for some type of deload.

Would starting a new program like Strong lifts 5x5 be a good way of changing things up?
http://stronglifts.com/5x5/

But this elminates all of my accessory lifts like biceps, triceps, pullups etc... They get worked during the main lifts but not specifcally.

Also I'll still be in a slight deficit. Would that be counter intuitive?

bostonwolf

I had trouble with the volume of squats in 5x5. I switched it up a bit and used the first workout listed here:

http://www.muscleandstrength.com/articles/forget-steroids-5-fullbody-workouts-for-serious-gains.html

Which is:

1. Squat 5x5, Bench press 5x5, wide grip pull up 3x10, weighted sit up 3x10-20 (I would mix in planks as well)
2. Deadlift 4x5, barbell strict press 5x5, barbell curls 3x5-10, calf raises (for me bodyweight on a step, single foot was enough)
3. Front Squat 5x5, Close grip Bench 5x5, Bent over row 5x5, romanian deadlift 5x5

After having started Crossfit and been exposed to some of the Olympic lifts, I might sub out strict press for clean and jerk every other week, snatches, etc just to keep things fresh.

Also, I'm age 44 so once I started moving into heavier weights in this program I found that sometimes one day of rest was not enough, so near the end I was doing this every three days (Monday, Thursday, Sunday) or something close to it and doing recovery work on one of the rest days.

Either program will work and will get you out of the gym in about an hour, which I liked about them.

JeffseekingV

I'd probably not start with the bar. It recommends starting at 50% of your max 5 rep amounts. Which would end up be a deload for at least 1/2 of the total amount I estimate to be before it started to get heavy.

I'll take a look at your link thanks!

SideSteel

What is your goal?

JeffseekingV

1) Get out of the rut because I tend not to deload properly
2) Hopefully up my strength
3) Find a program that still fits in with my want to do HIIT and improve my agility/speed.
4) Hopefully keep inching down in weight or bodyfat

SideSteel

1) Get out of the rut because I tend not to deload properly

I think changing programs because you don't deload properly isn't the right way to go about it. That doesn't mean you can't change programs, I just don't know that this is the right reason to do so.

2) Hopefully up my strength

Are you gaining strength on your current program?

Depending on your development you may need to find a periodized program rather than one that uses a linear method of adding weight.

3) Find a program that still fits in with my want to do HIIT and improve my agility/speed.

With any program that's going to boil down to recovery and how (where) you can position the HIIT such that you don't negatively impact your ability to lift.

4) Hopefully keep inching down in weight or bodyfat

That's going to be primarily dictated by diet.


Overall I'd guess that SL isn't going to be the solution.

You're probably going to want something periodized and you're probably going to have to learn how to deload (not sure what the issue is there -- the most common one is probably stubbornness with most people, in other words just refusing to lay off when they are due to deload).

What is your current program?

JeffseekingV

I'm due for some type of change.

True, I have to pay more attention to recovery times as I can't go hard day after day

I'm sort of stuck on my strength. I don't know if I've reached the limit while being on a deficit. I've slowly lost weight over the years and the strength has slowly gone up. Until recently

Currently I squat/dead/power clean, leg press with shoulders supersetted in. ALOT I know.

Bench is supsetted with back

Then light chest supersetted with biceps. Tris supersetted with core

SideSteel

How are you handling progression on your program?

JeffseekingV

I'll deload to a weight I can handle for 10 reps for 2 weeks. Then up the weight and do 8 reps for 2 weeks..etc. etc.. But lately I've been just topping out at a 4-5 rep max.

SideSteel

I'll deload to a weight I can handle for 10 reps for 2 weeks. Then up the weight and do 8 reps for 2 weeks..etc. etc.. But lately I've been just topping out at a 4-5 rep max.

Would it be correct to say that you're using your own program and you don't have a pre-written method of periodization and adding intensity over time?

erickirb

I agree with Sidesteel though, if you are looking for a program with more recovery built in and auto deloads Wendler 5/3/1 may be a better fit for your goals. Every 4th week is a deload built in, depending on current progression, it may be slower using this program, but it is designed that way.

JeffseekingV

I'll deload to a weight I can handle for 10 reps for 2 weeks. Then up the weight and do 8 reps for 2 weeks..etc. etc.. But lately I've been just topping out at a 4-5 rep max.

Would it be correct to say that you're using your own program and you don't have a pre-written method of periodization and adding intensity over time?

100% correct

SideSteel

I'll deload to a weight I can handle for 10 reps for 2 weeks. Then up the weight and do 8 reps for 2 weeks..etc. etc.. But lately I've been just topping out at a 4-5 rep max.

Would it be correct to say that you're using your own program and you don't have a pre-written method of periodization and adding intensity over time?

100% correct

I'd get on a written program. 5/3/1 might be a good option in your case and if you'd prefer to increase the squat frequency you can set it up as an upper/lower program such that you're squatting on deadlift day as an accessory.

So for example something like this:

Bench 5/3/1
OHP accessory (hypertrophy)
+ upper assists

Squat 5/3/1
Deadlift assist
+ lower assist

OHP 5/3/1
Bench accessory (hypertrophy or speed work or paused bench/etc)
upper assist

Deadlift 5/3/1
Squat accessory
lower assists

This basically allows you to follow the 5/3/1 template for progression but you can still get 2xweek frequency on bench/squat/deads and you can also train in higher rep ranges on your assist movement if you want to.

JeffseekingV

NICE! I'll look into it!

ssaraj43

Tagging

jacksonpt

A couple of thoughts...

1) why not just deload properly with your current routine? If you switch to something with programmed deloads, will you deload then? Or are you not deloading because you are stubborn?

2) the 5/3/1 program SS outlined is very similar to something I was doing, and it's pretty rough. I highly recommend it.

3) It seems like you may need to give some honest evaluation of your goals and how you are programming to meet those goals. If agility is your primary goal, then you should program that way, and heavy lifting should be secondary. Don't pick a brutal lifting program then try to find a way to work in speed/agility work.

JeffseekingV

Agility/speed is one priority. Where that falls in the order of importance might change depending on how my recent decision to do intervals.

I think if I had scheduled deloads, I do them. I don't do them because of stubbornness.

Sarauk2sf

Looks like there has been a decent amount of input on this thread to locking so we can track active ones easier. PM one of us to unlock, with a link to this thread if you want to raise further questions.