When to Switch to 3x5?

zebraorchid

Hello!

I started Stronglifts 5x5 at the beginning of March and I am in love! I have set PRs on all of my lifts in just eight weeks (after struggling for months prior with NROLFW and then a plan my brother-in-law designed) and decreased my body fat by 3%!

My question is regarding switching to 3x5. Mehdi says to switch to 3x5 after two deloads/stalls. I have hit my second stall on squats (progressed from 45 lbs to 90 lbs, stalled, deloaded and progressed again to 100 lbs - hit my third day on 100 lbs. yesterday and did not get 5x5). So, do I start 3x5 on my squat on Wednesday? What weight do I use? My Stronglifts Android app has me still doing 5x5 at 90 lbs. Is the app just not set up for 3x5 and 1x5?

Any help would be appreciated!

Thanks!!

jstout365

how long of a rest are you taking between sets? If you are at 3-5 min rests, then by all means, drop to 3x5, but if you are still only resting 1-2 min between sets, then increase the rests and see if you can continue progression. Adding 30 seconds may not seem like much, but it can make a difference between getting in 4 or 5 reps.

zebraorchid

Yep, I'm at 3 minutes rest when it's hard and 5 minutes rest when I miss.

SezxyStef

My understanding of the switch is that it happens when you have stalled on the same weight 3x in a row...

So for example on OHP

hit 85 lbs..failed x3...deload
worked up again to 85lbs...failed x3...deload
worked up again to 85lbs...failed x3...3x5...