Ladies, back squats highest load...

Capt_Apollo

...

LoraF83

I like Madcows 5x5 better than stronglifts personally.

doing 5 sets of 5 with the same weight seems kind of dumb. I'd rather ramp up and have 5 working sets of 5, with the weight increasing each time.

and I'm not a huge fan of how stronglifts seems to push everyone to squat low bar.

I may look into that after my baby comes. It sucks not being able to lift for almost a year (pregnancy plus recovery).

No strength training while pregnant? I was thinking of having another baby - but now....nevermind!!! lol!

Doc took me off barbell training specifically because pregnancy causes the lower back to curve forward, and some of the hormones make the joints loose making it very easy to get injured. I can do some bodyweight stuff, but it's not comfortable to lift with my center of gravity so off balance now.

Yeah - I can see that. And of course, even if you can't lift heavy, any exercise while pregnant is beneficial. I wish I had known that the first time around! I'm determined to do it better next time. And even if I can't lift, I guess a kid is worth it, lol!! :laugh:

usmcmp

1rm=225 pounds

Going to try to push past that today.

Sarauk2sf

1rm=225 pounds

Going to try to push past that today.

Booyah!!

ilovedeadlifts

I am seriously thinking of dropping the 5/3/1 deload week (or at least adding it every 2nd or 3rd cycle) just for this reason.

A lot of people have tried this and it doesn't work too well. That's why Jim put it in there.
I tried it and I can do 2 cycles back to back, then depending on how heavy I was pushing assistance work, I need to back off a bit.
Another option that might work without running you into the ground would be doing weeks 1-3 , then when you start week 1 in place of the deload, just do your main lift and reduce the accessory volume. Might be possible to still push up the strength without getting worn down.

NovemberJune

I'm currently at 85 lbs with 5x5. I'm a bit of a beginner

ilovedeadlifts

I am just finishing up my 3rd cycle of 5/3/1. So it seems as though it would not be something to look into should I stall out on 5/3/1?

No, It would be the reverse if anything. Really you shouldn't stall on 5/3/1 for a very long time if ever as long as you are eating and resting enough.
[/quote]

Kind of agree here. I dropped 5/3/1 to give 5x5 a run and reap the benenfits.
My squat jumped 40 pounds in 8 weeks, deads went from 385x3 to 430x5, and bench gained about 10 pounds (its stalled at the moment, form related)

5/3/1 eventually requires a reset but it definitely takes a while before you shoudl get to that point. 6 months minimum.

Capt_Apollo

I am seriously thinking of dropping the 5/3/1 deload week (or at least adding it every 2nd or 3rd cycle) just for this reason.

A lot of people have tried this and it doesn't work too well. That's why Jim put it in there.
I tried it and I can do 2 cycles back to back, then depending on how heavy I was pushing assistance work, I need to back off a bit.
Another option that might work without running you into the ground would be doing weeks 1-3 , then when you start week 1 in place of the deload, just do your main lift and reduce the accessory volume. Might be possible to still push up the strength without getting worn down.

exactly, the deload week is there for a reason.

heck, i even had to drop a whole cycle to "90% of max" just to take a break from lifting.

and if you are doing 5/3/1 and you aren't using strstd.com, you should be!

rebeccap13

1RM at 155

My front squats are at 125 for a 1RM.

doughnutwretch

Truthfully, I haven't spent much time working legs in the past few months because well, I'm a slackface who lets life get in the way, but I'm easily back squating 135.

I think I averaged two leg days a month during the entirety of the summer. Shame.

Sarauk2sf

I am just finishing up my 3rd cycle of 5/3/1. So it seems as though it would not be something to look into should I stall out on 5/3/1?

No, It would be the reverse if anything. Really you shouldn't stall on 5/3/1 for a very long time if ever as long as you are eating and resting enough.

Kind of agree here. I dropped 5/3/1 to give 5x5 a run and reap the benenfits.
My squat jumped 40 pounds in 8 weeks, deads went from 385x3 to 430x5, and bench gained about 10 pounds (its stalled at the moment, form related)

5/3/1 eventually requires a reset but it definitely takes a while before you shoudl get to that point. 6 months minimum.

Thanks. I am hoping to keep going on it and looking forward to how the progression goes when at maintenance or bulking v the deficit I am on now.

love4fitnesslove4food_wechange

I'm 4'11, 105-110pounds, and my 1RM is 215

thedreamhazer

Working set of 5: 195 lbs.

McBully4

I am seriously thinking of dropping the 5/3/1 deload week (or at least adding it every 2nd or 3rd cycle) just for this reason.

A lot of people have tried this and it doesn't work too well. That's why Jim put it in there.
I tried it and I can do 2 cycles back to back, then depending on how heavy I was pushing assistance work, I need to back off a bit.
Another option that might work without running you into the ground would be doing weeks 1-3 , then when you start week 1 in place of the deload, just do your main lift and reduce the accessory volume. Might be possible to still push up the strength without getting worn down.

exactly, the deload week is there for a reason.

heck, i even had to drop a whole cycle to "90% of max" just to take a break from lifting.

and if you are doing 5/3/1 and you aren't using strstd.com, you should be!

I came back from my deload week and shattered all my previous PRs

CakeFit21

5' tall 113#

Back squat 170#
Front squat 145#

zaph0d

or 5/3/1

I do 5/3/1, but I suggested SS or SL to the OP because they are beginner programs. With a 28 kg squat, I think there are lots of gains to be milked from a 3x5 or 5x5 before moving on to a more intermediate program.

Sarauk2sf

I'm 4'11, 105-110pounds, and my 1RM is 215

You are ridiculous, and by ridiculous, I mean awesome!

_ylime_

I am relatively new to lifting... but the other night I did 5 x 5 at 135 lbs... not sure what my 1 rep max would be... I assume a bit more... :glasses:

VelociMama

I'm 4'11, 105-110pounds, and my 1RM is 215

Can I get a poster of you on my wall now?

Seriously, that's fantastic!!!

ilovedeadlifts

I'm 4'11, 105-110pounds, and my 1RM is 215

added you. you might be the hottest thing ever

mustgetmuscles1

I am seriously thinking of dropping the 5/3/1 deload week (or at least adding it every 2nd or 3rd cycle) just for this reason.

A lot of people have tried this and it doesn't work too well. That's why Jim put it in there.
I tried it and I can do 2 cycles back to back, then depending on how heavy I was pushing assistance work, I need to back off a bit.
Another option that might work without running you into the ground would be doing weeks 1-3 , then when you start week 1 in place of the deload, just do your main lift and reduce the accessory volume. Might be possible to still push up the strength without getting worn down.

exactly, the deload week is there for a reason.

heck, i even had to drop a whole cycle to "90% of max" just to take a break from lifting.

and if you are doing 5/3/1 and you aren't using strstd.com, you should be!

Threadjack -
Thanks guys. I am a bit confused though. You recommend a program that does not have a deload and has a faster progression than 5/3/1 until your progress stalls but would not recommend tweaking 5/3/1 a little for a faster progression until progress stalls? Is it possible that those who tried eliminating the deload were already at a much higher lifting experience where a deload was necessary.

I am using strstd.com BTW its great.

bizco

3 sets of 8 reps lifting 110 lbs. One minute rest between sets.

No spotter so I have no idea what my 1 rep max would be.

McBully4

Threadjack -
Thanks guys. I am a bit confused though. You recommend a program that does not have a deload and has a faster progression than 5/3/1 until your progress stalls but would not recommend tweaking 5/3/1 a little for a faster progression until progress stalls? Is it possible that those who tried eliminating the deload were already at a much higher lifting experience where a deload was necessary.

I am using strstd.com BTW its great.

If you read the 5/3/1 book it's not about "faster" progression

yo_andi

1RM 225

5 is around 185 to 195 depending on some factors.

ilovedeadlifts

Thanks guys. I am a bit confused though. You recommend a program that does not have a deload and has a faster progression than 5/3/1 until your progress stalls but would not recommend tweaking 5/3/1 a little for a faster progression until progress stalls? Is it possible that those who tried eliminating the deload were already at a much higher lifting experience where a deload was necessary.

I reccommend 5x5 first. Because it's geared towards beginners and faster progress.

The reason I don't reccommend removing the deload from 5/3/1 is because it's a different program at different percents. Training over 90% repeatedly can really wear you down.
On 5x5, you're hitting heavy sets of 5 most of the time, and well you probably aren't going to hit 90% for 5 reps, if you do, it's not really 90% of your max.

Plus with 5/3/1 you could be training 4x per week, and have a bit more overall volume, it just depends.

The bottom line was the main points of 5/3/1 were to not screw with it, and to embrace slow and steady progress. which is great for intermediate lifters. but if you're still fairly new I think 5x5 could bring some gains first.

mustgetmuscles1

Threadjack -
Thanks guys. I am a bit confused though. You recommend a program that does not have a deload and has a faster progression than 5/3/1 until your progress stalls but would not recommend tweaking 5/3/1 a little for a faster progression until progress stalls? Is it possible that those who tried eliminating the deload were already at a much higher lifting experience where a deload was necessary.

I am using strstd.com BTW its great.

If you read the 5/3/1 book it's not about "faster" progression

Understood. But it is also an intermediate to advanced program. Most recommend it after faster progressing routines. Why not tweak it to be more in line with a beginner routine until progress stalls. Then follow it as intended.

ZoeLifts

I was on Stronglifts, but I'm on a Leangains cut so I switched to RPT, but throw in a ton of deloads to work on form and injuries from my stupid flexibility and I am now finally back to 6 reps of 95 lbs. I'm hoping to continue to increase but it will be slow, but at least I am finally getting form down. I'm much more excited about my deadlift progression @145 lbs for 6 reps, though.

yo_andi

I'm 4'11, 105-110pounds, and my 1RM is 215

I'm a whole foot taller than you and my 1RM is only 10 lbs heavier than yours... to the squat rack, I say! :laugh:

Amazing.

McBully4

The bottom line was the main points of 5/3/1 were to not screw with it, and to embrace slow and steady progress. which is great for intermediate lifters. but if you're still fairly new I think 5x5 could bring some gains first.

This 100%

meshashesha2012

still working on my hip flexor and ankle flexibility current reps (5 sets of 5) are at 180.