Stronglifts 5x5 Deload Question
amberlykay1014
Posts: 608 Member
Hello, and thanks in advance for reading!
I am a fairly new lifter (<1 year) and I have been doing Stronglifts for the last several weeks. I have started my squat with just the bar and have progressed 5lbs/session to my current squat weight of 95 lbs. Last week, on Wednesday, I could not complete the 5x5 set with 95, so I repeated it Friday with some progression, but still could only do 4 reps for 3 of the sets. As I understand, if I cannot complete the 5x5 with 95 lbs next time, I need to deload to work on form with lower weights?
So, what exactly do I do to deload? I have never done one with this program, so do I deload just squats or do I deload my other lifts too? For how long? What exact exercises and weights should I be working with? Will this affect my calorie intake? I am doing a slight deficit from TDEE (~2100), averaging around 1900 calories.
If it matters, I'm 28/F, 5'4" and weigh 139 lbs. Body fat may be around 22% or a little less. Goal is fat loss and strength gains.
tl,dr; tell me exactly how to deload, if I need to.
I am a fairly new lifter (<1 year) and I have been doing Stronglifts for the last several weeks. I have started my squat with just the bar and have progressed 5lbs/session to my current squat weight of 95 lbs. Last week, on Wednesday, I could not complete the 5x5 set with 95, so I repeated it Friday with some progression, but still could only do 4 reps for 3 of the sets. As I understand, if I cannot complete the 5x5 with 95 lbs next time, I need to deload to work on form with lower weights?
So, what exactly do I do to deload? I have never done one with this program, so do I deload just squats or do I deload my other lifts too? For how long? What exact exercises and weights should I be working with? Will this affect my calorie intake? I am doing a slight deficit from TDEE (~2100), averaging around 1900 calories.
If it matters, I'm 28/F, 5'4" and weigh 139 lbs. Body fat may be around 22% or a little less. Goal is fat loss and strength gains.
tl,dr; tell me exactly how to deload, if I need to.
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Replies
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Reduce the weight on the squats by 10% and work back up.
No need to reduce the other lifts if they are still progressing.
A complete deload would be reducing weight/volume on all lifts significantly [around 50%] for a certain amount of time which would be personal preference - 3/4 days up to a week or not lifting at all for a while. You just need to take a step back on the squats and continue the progression.0
