Stronglifts 5x5 for Women

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When to Switch to 3x5?

zebraorchid
zebraorchid Posts: 6 Member
edited February 20 in Social Groups
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!!

Replies

  • jstout365
    jstout365 Posts: 1,686 Member
    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
    zebraorchid Posts: 6 Member
    Yep, I'm at 3 minutes rest when it's hard and 5 minutes rest when I miss.
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    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...
This discussion has been closed.

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