StrongLifts 5x5

teresamwhite

I started SL 5x5 in early June. I've been able to consistently increase weight in my squat and deadlift, but am really struggling to increase weight on my overhead press and bench press (barbell row goes up, but it takes about 3-4 weeks now to go to the next level). I am still only able to bench and overhead press 55lbs for 5 sets of 5...and i really struggle with that last set. i've pretty much been stagnant here for the last two months or so.

I can press 60lbs 3-5 times, but after that I am gassed. The smallest plates my gym has are the 2.5lbs...

How can I increase my strength? Are there other movements I could be doing?

auddii

I bought 1.25lb weights on amazon, and they were pretty inexpensive. There are also large washers that have 2 inch inner diameters that will fit, and those are about 0.6lbs (you can usually find those at a fastenal type place). Arms are typically the weakest lifts for everyone, but especially for women. They are just difficult in general. After a year, I think I was lifting 70lbs for OHP. Maybe. It was a struggle.

Also, there is some great advice in this group:
http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women

SuperVixen2B

If you're doing 5 sets of 5 at 55lbs, your one rep max is probably in the neighborhood of 91 lbs. For someone only doing it for 3 months, that's not bad. I've been training for powerlifting for almost two years and my bench is 120, so.... now I feel weak, thanks :P

Keep working at it and feed yourself enough - especially protein and *especially* right after your workout.

Stronglifts is a great way to improve strength, so I think you're doing what you need. You could probably add some accessory work...but not sure I'm the right person to suggest that - my coach does the thinking for me...and it's at 4am, so I'm not really cognitively present. lol But anything that strengthens your chest will help with bench...wall ball, push ups.

You're doing awesome - keep at it!

evarga12

Nice Progress! I do this similar routine. From my understanding the last 1-2 sets should be the hardest since you should be gased out. You should try asking someone to spot you for your last set. For me I usually up the weight for the first and second working set and then lower it back down a few pounds for the last sets. But just be carefull at that point the 55lbs could possibly feel heavier then the 60lbs.

Are you also doing the overhead movement the same day your bench?

martinel2099

Don't be discouraged keep up the hard work. I'd highly recommend that you watch and rewatch some more videos to make sure you have the best form. Do you think you're benching the best you could be? Is your form absolutely perfect?

Might sound like I'm over doing it, but I tend to watch you tube videos of proper form just about every week. I've found the more I do the exercises the more questions I have which were things I didn't think about when I watched the videos the first time around.

evarga12

Martinel - thats exactly what I do too! I have changed my form & it helped me increase weight

teresamwhite

It's a good point about my form. I watch the videos about once a week to ensure I understand the points. I should probably get someone to watch me to make sure i am executing correctly. I *think* i am, though.

I'll have to check and see if I can find some smaller plates to take with me to the gym...maybe a smaller weight increment will help me get over the hump.

I'll keep plugging at it. It just feels as though I haven't made any progress since the end of June and its a little frustrating! I just feel as though the weight I push is directly correspondent to the weight/inches I lose!

MagnumBurrito

Switch up the barbell for dumbells occasionally. Also make the jump to a heavier weight even if you cant do 5x5. Doing a heavier weight for a week or two will make the plateau weight easier when you drop down.

teresamwhite

Switch up the barbell for dumbells occasionally. Also make the jump to a heavier weight even if you cant do 5x5. Doing a heavier weight for a week or two will make the plateau weight easier when you drop down.

So try using a 30lb dumbell in each hand and overhead/bench press that? For however many reps I am able to do? And when you say do a heavier weight for a week or two, I am only able to do 3-5 reps at a higher weight before i am toast. So do what i can at the higher weight, then try to finish the sets at my lower weight?

Sorry, I just need a little clarification...I'm really interested in improving.

Live_To_Win

I do them as well and have added the Ice Cream Edition of additional work. It give a more overall body workout. I am seeing improvements already. Let me know if you want more info

thinklivebefree

Try reverse pyramiding your training

jmc0806

Switch up the barbell for dumbells occasionally. Also make the jump to a heavier weight even if you cant do 5x5. Doing a heavier weight for a week or two will make the plateau weight easier when you drop down.

So try using a 30lb dumbell in each hand and overhead/bench press that? For however many reps I am able to do? And when you say do a heavier weight for a week or two, I am only able to do 3-5 reps at a higher weight before i am toast. So do what i can at the higher weight, then try to finish the sets at my lower weight?

Sorry, I just need a little clarification...I'm really interested in improving.

yeah, exactly. I just did the same thing for OHP. I was stuck at 95lbs and was about to hit the deload again for the second time, so I jumped up to 100lbs and switched to 3x5 to get over that plateau

Chaskavitch

Switch up the barbell for dumbells occasionally. Also make the jump to a heavier weight even if you cant do 5x5. Doing a heavier weight for a week or two will make the plateau weight easier when you drop down.

So try using a 30lb dumbell in each hand and overhead/bench press that? For however many reps I am able to do? And when you say do a heavier weight for a week or two, I am only able to do 3-5 reps at a higher weight before i am toast. So do what i can at the higher weight, then try to finish the sets at my lower weight?

Sorry, I just need a little clarification...I'm really interested in improving.

Using dumbbells is a LOT harder than pressing the equivalent weight on a barbell, mostly because you have to work harder to stabilize yourself. Start at a slightly lower weight if you're going to use dumbbells. It could definitely help, though, as long as you keep trying to increase the weight.

For doing a heavier weight for a week or two, someone earlier suggested that you use the next heavier weight for however many reps you can, then go back down to the weight you were at before. If you do that, you should definitely see some improvement over time. You could even put more weight on than the program asks for, just for one set or so, then drop down (for example, if you're at 60 lbs now, try one set with 70 lbs, then the next set with 65, then finish out with 60 lbs, or do a set or two at 65, then 60 lbs again). Even if you can't do a full set at the higher weights, it will still push you further along than just staying at 60 lbs.

Good job keeping it up so far

mamasmaltz3

You may also need to eat more.

JoRocka

Keep in mind- after a while- the growth will slow to a crawl- you can't have exponential strength gains for forever.

I've struggled to put on 10 pounds on my dead lift ALL summer- still haven't done it. I know it can be done- but it's a SLOW process.

You're OHP stalls first, then BP- then the other two (typically).

It's just a reality. Nothing progresses quickly after a certain stage- and it certainly doesn't progress evenly.

212019156

Lower your volume from 5x5 down to 3x5.
As previously stated buy some 1.25 lb plates for micro-loading.
Take Creatine. It might give you a little nudge to push you through your plateau.

Jeff

MagnumBurrito

Switch up the barbell for dumbells occasionally. Also make the jump to a heavier weight even if you cant do 5x5. Doing a heavier weight for a week or two will make the plateau weight easier when you drop down.

So try using a 30lb dumbell in each hand and overhead/bench press that? For however many reps I am able to do? And when you say do a heavier weight for a week or two, I am only able to do 3-5 reps at a higher weight before i am toast. So do what i can at the higher weight, then try to finish the sets at my lower weight?

Sorry, I just need a little clarification...I'm really interested in improving.

The dumbells total weight will be lower than the barbell. You can do 5x5 or 3x10 or somewhere in between.

For the barbell jump up, you can do 4x4, 3x5, 3x3, 5x2 etc. You could also do a body builder set like 3x10 with a lower weight.

Beating a plateau has many answers and different ones for different ppl. Just don't keep doing the same thing. Work on form, read starting strength, and make sure you're activating all your muscles. Especially the glutes and abs. They'll stabilize the spine and you get more power for every lift. Flex those motha effers hard.

LazSommer

If you're doing 5 sets of 5 at 55lbs, your one rep max is probably in the neighborhood of 91 lbs. For someone only doing it for 3 months, that's not bad. I've been training for powerlifting for almost two years and my bench is 120, so.... now I feel weak, thanks :P

Keep working at it and feed yourself enough - especially protein and *especially* right after your workout.

Stronglifts is a great way to improve strength, so I think you're doing what you need. You could probably add some accessory work...but not sure I'm the right person to suggest that - my coach does the thinking for me...and it's at 4am, so I'm not really cognitively present. lol But anything that strengthens your chest will help with bench...wall ball, push ups.

You're doing awesome - keep at it!

Can I ask what program you've been following for 2 years?

teresamwhite

Last night I did my BP 1x5@60lbs, and I was shaking/trembly for a good five minutes afterwards, then went back and did 2x5@55lbs. Then did the other movements before going back to my OHP the same way. I think this will definitely help me get over this hump and I can try doing 2x5@60 in another couple of weeks. Or should I try to add another set of 55lbs? (1x5@60, then 3x5@55...then try bumping it to 4x5@55)?

BP -1x5@60, 2x5@55
OHP -1x5@60, 2x5@55
BB Row -5x5@110
DL -1x5@160
Squat -5x5@160

I know technically hip thrusts aren't SL5x5, but I do those, too -5x5@75

SuperVixen2B

If you're doing 5 sets of 5 at 55lbs, your one rep max is probably in the neighborhood of 91 lbs. For someone only doing it for 3 months, that's not bad. I've been training for powerlifting for almost two years and my bench is 120, so.... now I feel weak, thanks :P

Keep working at it and feed yourself enough - especially protein and *especially* right after your workout.

Stronglifts is a great way to improve strength, so I think you're doing what you need. You could probably add some accessory work...but not sure I'm the right person to suggest that - my coach does the thinking for me...and it's at 4am, so I'm not really cognitively present. lol But anything that strengthens your chest will help with bench...wall ball, push ups.

You're doing awesome - keep at it!

Can I ask what program you've been following for 2 years?

*ALMOST* 2 years. Why do you ask? Not dodging, just there's a long answer and probably a much shorter answer depending on what info you actually are interested in.

LiftAndBalance

Bumping to follow answers