What now after Stronglifts?

DizzyLinds

I'd done Stronglifts back in the summer and i recently started in again after Christmas and said i'd give it 6 weeks and then switch. Felt this a good time as i've hit a bit of a wall with my lifting. I thought doing this for 6 weeks would ease me back into training again (i fractured my foot back in October).

My lifts so far are at

Squats: 148lbs
Bench: 82lbs
Row: 66lbs
Deadlift: 126lbs
Overhead press: 60lbs

I've lifted before using spilt body parts so i'm not at all new to lifting. Recently my weight has increased (seems to be since around Sept). I'm about 127lbs now and back April 2012 i was near 122. I know 5lbs doesn't seem a lot but i'm only 4ft 11 so it does show, i can also see this in progress pics. My measurements are slightly higher.

I'd like to get back to where i was but not sure what type of training to get started on. My plan was to do one more week next week of stronglifts and then maybe take a week off lifting and then get back into it. Cardio wise, i generally do some short cardio after my lifting and then maybe one or two days where i focus on steady cardio with more compund exercises that also work my core (using cables).

Any ideas are welcome. My diary should be open to if you want to have a nosy.

Thanks

ilovedeadlifts

What are your goals?

Personally, I think it's best to stay with Stronglifts until your progress stalls. It's the quickest way to get stronger.

After stronglifts you can look into other programming like 5/3/1, The Cube Method, or bodypart splits; depending on your goals.

For strength, I had really good results from 5/3/1, and it's really simple to follow.

ArroganceInStep

What are your goals?

^ This. Any suggestions we make without knowing your goals (if it's to get back to the size you were that's your diet) would just be the things that we like for ourselves.

For myself personally I took a lot of information from Paul Carter and Wendler and developed my own routine...then I got a strength coach who changed it up and now I'm doing what he tells me to. Both of those plans saw pretty solid progress.

DizzyLinds

Generally what to drop my body fat again and trim up and get rid of those 4lbs

wellbert

I've done stronglifts, SS, but I really like Greyskull LP a lot more.
It's pretty similar, but a lot more fun. Check it out.

GuybrushThreepw00d

bump

ArroganceInStep

Generally what to drop my body fat again and trim up and get rid of those 4lbs

Then follow the protocol you enjoy. What you're talking about has a lot more to do with diet than how you lift.

DizzyLinds

Please feel free to check my diary. I feel I've hit my max with stronglifts....and I don't want my form to suffer.

wellbert

Please feel free to check my diary. I feel I've hit my max with stronglifts....and I don't want my form to suffer.

You probably have a lot of room left for linear progression gains. Try just cutting down to 3x5 before changing anything else.

Beeps2011

Have you tried any of the "New Rules of Lifting" programs? I quite like them....NROL4W, NROL4Abs, NROL4Life and now they have "supercharged" (which I haven't tried).

If you like compound lifting, these should be right up your alley.

Weight-training will help your shape. Only calories in vs. calories out will fix your fat loss. So, if you aren't losing fat with what you are eating, I would suggest that you re-calculate your calories downward.

DizzyLinds

I feel I'm constantly calculating my calorie goal. I'm active at work and at the gym as I originally explained. I've calculated tdee -15% so to create a deficit. Some say I'm eating not enough for my lifestyle, then as you see in this post people say cut calories. I do also add cardio into my workouts after lifting and also on non lifting days. Therefore...I'm on a cal deficit...and lifting...and doing cardio!

Loftearmen

Please feel free to check my diary. I feel I've hit my max with stronglifts....and I don't want my form to suffer.

You haven't hit your max with stronglifts. My friend Norman squatted 661lbs at a meet running stronglifts. Until you have stalled and reset at least 4 times you haven't exhausted your gains with progressive overload. I know it can get boring but you need to stay with the program long enough to see real results before you jump onto something else.

Loftearmen

Please feel free to check my diary. I feel I've hit my max with stronglifts....and I don't want my form to suffer.

You probably have a lot of room left for linear progression gains. Try just cutting down to 3x5 before changing anything else.

^This, you can cut from 5x5 to 3x5 to 5x3 to 3x3 and then reset or deload after you stall again. You're a long way from needing periodized training.

DizzyLinds

So the first figure is sets and second is reps right?

jackaroo21

Bump

wellbert

So the first figure is sets and second is reps right?

Correct. 3 sets of 5 reps.

Goal_Line

After strong lifts I go for something that will burn a layer of fat off. Full body, compound lifts, super sets, high reps, little rest.

Ely82010

bump

mareeee1234

Bump!

DizzyLinds

I feel I'm constantly calculating my calorie goal. I'm active at work and at the gym as I originally explained. I've calculated tdee -15% so to create a deficit. Some say I'm eating not enough for my lifestyle, then as you see in this post people say cut calories. I do also add cardio into my workouts after lifting and also on non lifting days. Therefore...I'm on a cal deficit...and lifting...and doing cardio!

If you're losing body fat, what's the problem???

Well, the problem is...i'm not losing body fat!

ArroganceInStep

Well, the problem is...i'm not losing body fat!

That's an issue with your diet, not the lifting program. I'm sure it sucks but as active as you are if you aren't losing weight you really need to take a long look at your diet before anything else.

Do you enjoy StrongLifts? I know someone above said you have room to grow still and I believe you do, but if you don't like it there's no problem with trying something else.

DizzyLinds

Please feel free to take a look at my diary. I welcome thoughts on how i'm eating. Personally, apart from a spike day on a Saturday my diet is relatively clean and i'm hitting my macros...nice high protein, clean carbs, good fats. This is where i'm totally baffled.

I do like stronglifts but i do find it slightly monotonous. Maybe i should try dropping to 3 sets. I'm squatting well over my won body weight now and i just feel my form is being affected negatively as i increase the weight. I've been working on my highest weights for a while to try and improve technique and form, especially squats and bench...trying to get lower on squats and bring the bar lower on bench.

ArroganceInStep

Are 5 sets of 5 draining on you? If not, don't drop the weight. If you want to practice form, you have a couple options:

1) Tape yourself, and either post for review or critique yourself
2) Get a trainer to help
3) Incorporate drills to practice (things like dropping the weight substantially after your workout and doing some ultra-high rep sets to see where your form breaks down on a weight that's 'light')

Do you incorporate leg drive in the bench? If your legs aren't activating your form is probably off.

How much have you played with your stance for squats? Do you come up on your toes at all? Have you worked on breaking at the hips? Are you squatting high or low bar?

DizzyLinds

Draining as in boring me.

I've had critique from others and they've said about making sure my chest is up and proud, which I'm finding hard with the weight . No trainer about to help though. I'll attempt the high reps though although ill be shattered after 5 sets of 5!

When you say leg drive in the bench...can you explain please?

I've mixed my stances, a wider stance is def easier. I've been told to keep weight more in heels rather than pushing through my toes. Breaking at hips....explain please. High/low bar? The bar is just above me, I walk in, give it a lift and squat? What do you mean?

ArroganceInStep

If you put effort in to your workout it wouldn't be boring.

That's a silly comment and not helpful at all.

ArroganceInStep

more effort = great calorie burn = greater potential for fat loss.

If you put effort in to something you wouldn't be bored. Compared walking to running, you may not lie running intensely, but it's not boring.

And if you're strength training for the calorie burn you're doing it wrong. Intensity of exercise doesn't always positively equate to an enjoyable or even ideal experience. Saying that someone not liking a program or thinking about switching means they aren't working hard enough is pointless. Also I consider strict running to be boring.

OP, I'll send you a PM later with greater clarification regarding your questions.

ArroganceInStep

p.s. I burn about 500-700 calories per hour of weight training. I guess it's pointless.

She's a buck thirty and female, those numbers are for large guys like you or me, and even then you won't hit that on stronglifts unless you really cut down on rest (in which case it would take a lot less than an hour). The calorie burn should not be the emphasis of stronglifts type strength training.

ArroganceInStep

That's exactly what i did 60sec rest between sets.

Then your measurement tool is off.

Beeps2011

For me, I didn't start to actually LOSE THE FAT until I seriously paid attention to calories in v. calories out. For me. So, it isn't about "eating clean", for me, it is all about making sure that I am only eating the calories that I am alotted, for that day.

To be sure, the ONLY way to know what your calories are, is to actually MEASURE EVERYTHING. Even here on mfp, there are 17 different entries for penne with tomatoes and shrimp. So, which one is accurate?? (I don't know the answer to this question, it's rhetorical.)

I really think you are taking in more calories than you think, or you would be losing the fat. It sucks, I know, but that's what I believe is happening.

Also, for me, when I cut WAY back on my cardio, it was WAY easier to lose the fat. For me, cardio makes me hungry and that just ended up being a vicious cycle - do cardio, get hungry, eat too many calories, so do more cardio to burn calories, etc., etc. You might want to just experiment with getting all of your lifting in, every week, and cutting WAY back on your cardio. Just for awhile....see how it goes??

danimalkeys

RE: driving with your legs on bench- it's hard to explain, easier to see. You are basically pushing your feet into the ground and trying to push your body forward towards your head, but your shoulders/traps are firmly planted on the bench so you don't move. Look up a video of a powerlifter doing a bench in competition, you'll see proper leg drive and good form.

DizzyLinds

For me, I didn't start to actually LOSE THE FAT until I seriously paid attention to calories in v. calories out. For me. So, it isn't about "eating clean", for me, it is all about making sure that I am only eating the calories that I am alotted, for that day.

To be sure, the ONLY way to know what your calories are, is to actually MEASURE EVERYTHING. Even here on mfp, there are 17 different entries for penne with tomatoes and shrimp. So, which one is accurate?? (I don't know the answer to this question, it's rhetorical.)

I really think you are taking in more calories than you think, or you would be losing the fat. It sucks, I know, but that's what I believe is happening.

Also, for me, when I cut WAY back on my cardio, it was WAY easier to lose the fat. For me, cardio makes me hungry and that just ended up being a vicious cycle - do cardio, get hungry, eat too many calories, so do more cardio to burn calories, etc., etc. You might want to just experiment with getting all of your lifting in, every week, and cutting WAY back on your cardio. Just for awhile....see how it goes??

I totally understand what you say but as I replied In my own newsfeed post before I read this reply I weigh EVERYTHING meticulously....even if it means I have to create a new food if its not already on the data base. I don't think there is anything I don't weight quite frankly. That's me being 100% honest. This is why I find it rather frustrating.