What comes after Stronglifts

madhatter2013

So, I have been doing Stronglifts 5X5 since March 12 of this year. I know it hasn't been very long and I will give it some more time. It has done some great things for my body and my strength, I just don't think it's doing it for me anymore. I get up to a certain weight in my lifts and fail. It's common and expected. I fail a few times and then deload and work my way back up hoping to pass that weight, however I don't. I get back up to the weight I stalled at and continue to fail. It seems I can't get past this weight or get any stronger. I even took a whole week off to let my body and mind rest and it didn't help. Should I move onto a different program? Could my body just be getting used to Stronglifts and I need to break through this stall somehow? Did I not take off long enough?

_benjammin

Are you failing to get 5 reps on the first set? Are you warming up before attempting the first working set of 5?
Are you following the program as written? (ie: fail, try again and if fail, try again and if fail deload. Work back up and if you fail at same weight switch to 3x5. If you fail, try again, if fail try again, if fail deload. Work back up and if fail again switch to 1x5 with appropriate warm/ramp up sets).
If you are in a calorie deficit you may have reached your potential max but after only ~2 months I wouldn't think so. Maybe video yourself and get your form critiqued.
After SL1x5 there are a number of different program options. I switched to MADCOW and love it but some consider it "boring".

cajuntank

Are you failing to get 5 reps on the first set? Are you warming up before attempting the first working set of 5?
Are you following the program as written? (ie: fail, try again and if fail, try again and if fail deload. Work back up and if you fail at same weight switch to 3x5. If you fail, try again, if fail try again, if fail deload. Work back up and if fail again switch to 1x5 with appropriate warm/ramp up sets).
If you are in a calorie deficit you may have reached your potential max but after only ~2 months I wouldn't think so. Maybe video yourself and get your form critiqued.
After SL1x5 there are a number of different program options. I switched to MADCOW and love it but some consider it "boring".

^^Agree. Make sure you are running the program as layed out, i.e.. 5x5, then 3x5, then 1x5 with all appropriate amounts of failures, deloads, etc... taken into account. Since you are a female, it might be that you started off too heavy, so you might want to offer some more info on that as I know the 45lbs bar for a woman can be too much for OHP and maybe bench press to start off with. You also might want to look into microloading the lifts instead of trying to do the 5lbs and 10lbs jumps in weight to keep going. If your gym does not have micro plates, they are really cheap online and you can move up 1-2lbs at a time for the upper body lifts and maybe only 5lbs jumps on the lower body...just some suggestions as like mentioned, even being on a caloric deficit, you should have a few more months of progression left in you before having to move to an Intermediate level program (like Madcow).

madhatter2013

Are you failing to get 5 reps on the first set? Are you warming up before attempting the first working set of 5?
Are you following the program as written? (ie: fail, try again and if fail, try again and if fail deload. Work back up and if you fail at same weight switch to 3x5. If you fail, try again, if fail try again, if fail deload. Work back up and if fail again switch to 1x5 with appropriate warm/ramp up sets).
If you are in a calorie deficit you may have reached your potential max but after only ~2 months I wouldn't think so. Maybe video yourself and get your form critiqued.
After SL1x5 there are a number of different program options. I switched to MADCOW and love it but some consider it "boring".

I am warming up before the first set count. I am not failing in the first set, just by the time I get to the forth. I have not tried lowering to 3X5 or 1X5 because I too thought two month was a bit early to reach my max. I take the recommended 1.5 min break between sets unless it's hard then I take the 3 minutes. If I fail, I take the 5 minutes and usually fail again on the next set. I will ahve one of our trainers check my form again. That's why I took the week off because my form was suffering and I needed to "reset" my mind. I will look at the program again and see where I can go within it form here. Thanks!

Since you are a female, it might be that you started off too heavy, so you might want to offer some more info on that as I know the 45lbs bar for a woman can be too much for OHP and maybe bench press to start off with. You also might want to look into microloading the lifts instead of trying to do the 5lbs and 10lbs jumps in weight to keep going. If your gym does not have micro plates, they are really cheap online and you can move up 1-2lbs at a time for the upper body lifts and maybe only 5lbs jumps on the lower body...just some suggestions as like mentioned, even being on a caloric deficit, you should have a few more months of progression left in you before having to move to an Intermediate level program (like Madcow).

I also agree. I did start with the bar on everything except deadlift. I started that with the recommended 95 lbs. OHP the bar was actually really light for me. I was looking into 1-2 plates but the only advise I got there was to take 2 one pound chains with me to add to either side. As that was helpful in getting the single pounds, my gym won't allow it. I thought about looking into the single pound wrist weights and putting a couple of those on the bar to add a little weight without the 5 lb increase. Any idea where I can find these micro plates you speak of?

_benjammin

Second the Microplate (Fractional plates) recommendation, should of mentioned that. That's something I recently started for OHP. I got (2) 1.5 pound ankle weight wraps. I'll wrap one around the middle of the bar and then one on each end before making a 5 pound jump.
Fractional plates at Amazon:
http://www.amazon.com/Olympic-Fractional-Plates-Pairs-Great/dp/B008RP3KY8

_benjammin

Little cheaper here:
http://www.amazon.com/CFF-Olympic-Fractional-Weight-Plates/dp/B005P7BPCA/ref=pd_sbs_sg_2?ie=UTF8&refRID=1M2RJ6SMYASE8PE9BKBH

erickirb

If you are in a deficit (trying to lose weight) sometime 5x5 is just too much volume, great for maintenance or bulking calories. I typically recommend starting strength over stronglifts 5x5, due to the 3x5 nature of the program. Though I suggest deadlifts instead of the cleans, so essentially run stronglifts as 3x5. Once you max out on 3x5 I would suggest Madcow which is the 1x5 working set, then after that Wendler 5/3/1 is a great next step.

cajuntank

If you are in a deficit (trying to lose weight) sometime 5x5 is just too much volume, great for maintenance or bulking calories. I typically recommend starting strength over stronglifts 5x5, due to the 3x5 nature of the program. Though I suggest deadlifts instead of the cleans, so essentially run stronglifts as 3x5. Once you max out on 3x5 I would suggest Madcow which is the 1x5 working set, then after that Wendler 5/3/1 is a great next step.

Running the program as laid out in a deficit is fine. The recommendation of starting off light and the 5x5 work gives you practice on lifts and volume does not typically come into play for while, thus the protocol of reducing volume by going to the 3x5, then ultimately the 1x5, it really becomes a moot issue. Madcow has the same amount of volume as the 5x5, just instead of sets across, they are ramping sets to a top set of 5, but the volume is still there to accumulate over the week. I'm personally not one for program hopping, so depending on the OP's goals, personal preferences, etc..., the discussion of an Intermediate program could come later as both programs mentioned are good programs and could be run for many years each.

erickirb

If you are in a deficit (trying to lose weight) sometime 5x5 is just too much volume, great for maintenance or bulking calories. I typically recommend starting strength over stronglifts 5x5, due to the 3x5 nature of the program. Though I suggest deadlifts instead of the cleans, so essentially run stronglifts as 3x5. Once you max out on 3x5 I would suggest Madcow which is the 1x5 working set, then after that Wendler 5/3/1 is a great next step.

Running the program as laid out in a deficit is fine. The recommendation of starting off light and the 5x5 work gives you practice on lifts and volume does not typically come into play for while, thus the protocol of reducing volume by going to the 3x5, then ultimately the 1x5, it really becomes a moot issue. Madcow has the same amount of volume as the 5x5, just instead of sets across, they are ramping sets to a top set of 5, but the volume is still there to accumulate over the week. I'm personally not one for program hopping, so depending on the OP's goals, personal preferences, etc..., the discussion of an Intermediate program could come later as both programs mentioned are good programs and could be run for many years each.

When I spoke of volume I meant volume of heavy weights. Madcow does not put the same type of strain and recovery, as it is much easier doing one top set of 5 reps, vs. 3 or 5. And by only having the one top set it is easier to increase weight as fatigue does not factor in as much as the earlier sets are more to get you ready for the one set vs. working sets themselves.

cajuntank

If you are in a deficit (trying to lose weight) sometime 5x5 is just too much volume, great for maintenance or bulking calories. I typically recommend starting strength over stronglifts 5x5, due to the 3x5 nature of the program. Though I suggest deadlifts instead of the cleans, so essentially run stronglifts as 3x5. Once you max out on 3x5 I would suggest Madcow which is the 1x5 working set, then after that Wendler 5/3/1 is a great next step.

Running the program as laid out in a deficit is fine. The recommendation of starting off light and the 5x5 work gives you practice on lifts and volume does not typically come into play for while, thus the protocol of reducing volume by going to the 3x5, then ultimately the 1x5, it really becomes a moot issue. Madcow has the same amount of volume as the 5x5, just instead of sets across, they are ramping sets to a top set of 5, but the volume is still there to accumulate over the week. I'm personally not one for program hopping, so depending on the OP's goals, personal preferences, etc..., the discussion of an Intermediate program could come later as both programs mentioned are good programs and could be run for many years each.

When I spoke of volume I meant volume of heavy weights. Madcow does not put the same type of strain and recovery, as it is much easier doing one top set of 5 reps, vs. 3 or 5. And by only having the one top set it is easier to increase weight as fatigue does not factor in as much as the earlier sets are more to get you ready for the one set vs. working sets themselves.

Understand, but by definition, volume is all inclusive of all sets and reps and even though the top set is the heaviest, this does not discount the previous sets for general fatigue. An intermediate level person needs that additional level of recovery programmed into the program as the linear progression has been exhausted of a beginner that can still progress every workout, thus this particular program progresses weekly instead of "daily". But in the end, it's a moot issue for the OP as she still has more time to spend in the beginner program in my opinion if she properly follows the program outlined.

shor0814

I am warming up before the first set count. I am not failing in the first set, just by the time I get to the forth. I have not tried lowering to 3X5 or 1X5 because I too thought two month was a bit early to reach my max. I take the recommended 1.5 min break between sets unless it's hard then I take the 3 minutes. If I fail, I take the 5 minutes and usually fail again on the next set. I will ahve one of our trainers check my form again. That's why I took the week off because my form was suffering and I needed to "reset" my mind. I will look at the program again and see where I can go within it form here. Thanks!

Double, triple, and quadruple check your form. Bad form can kill progress, I am facing the same problem at this moment.

Regarding rest periods, are you sure 1.5-5 minutes is enough? I don't know the specifics of SL, but you should take the time needed to recover between sets.

After 3 minutes, approximately 80% of your muscle’s ATP has been replenished, at 5 minutes, approximately 95% is back in the game, and at 8 minutes ~ 100% is there. Don’t try to hit PR’s, which happen everyday on this program, with 80% of your muscles’ energy available.

http://barbellmedicine.com/2013/07/27/top-10-mistakes-people-following-starting-strength-make/

For fractional plates:
Where to get them: McMaster-Carr (http://www.mcmaster.com/#91081a046)
Product #: 91081A046
Amount to buy: 6
Cost: $11.10 Total + Shipping ($1.85/ea)

1 washer PER SIDE= 1.25 total pounds
2 washers PER SIDE= 2.5 total pounds
3 washers PER SIDE= 3.75 total pounds
4 washers PER SIDE= 5 pounds
http://mannixcastro.com/2011/10/08/cheap-fractional-plates-for-microloading/

Good luck.