Stronglift progress stalling whilst on calorie deficit

GuybrushThreepw00d

For the first time i couldn't complete my 5x5 on the bench press @ 50kg (110lb).
I'm hoping it's just a blip, but my upper body strength does seem to be lacking.

I'm currently running a 700 calorie deficit from my TDEE. Stronglifts isn't really intended for people in deficit.... so i was wondering how everyone on here is getting on with it, and if there's any techniques to keep adding the weight.

nykdem

I can't help with any answers to your question as I've only started 5x5 this week. But I'm currently on a calorie defection so I'd be interested in any answers you may get. I also have a weak upper body and I'm hoping 5x5 will help remedy this.

jfan175

That seems like a pretty light weight to be stalling at. Have you been dieting for a long time? Maybe you need a diet break for a couple weeks to recharge the hormones. Your macros look pretty good, maybe you just need to up the calories a little.

GuybrushThreepw00d

That seems like a pretty light weight to be stalling at. Have you been dieting for a long time? Maybe you need a diet break for a couple weeks to recharge the hormones. Your macros look pretty good, maybe you just need to up the calories a little.

Maybe i was just having a bad day...
I've been considering reducing my deficit back up to TDEE.

tross0924

When I hit a blip like this I wrote it off as a bad day. I still moved up the next work out and continued on as if I had completed them. I admit I was pretty aggressive, but it worked. I could complete the reps with the new weight, up until I reach a "real" failure level. When that happened I could do less with the increased weight than with the previous one.

Give it a go with the increased weight at your next work out and see if you can complete it. Really focus and own it though. If you can then it was just a bad day. If not then you'll need to go back to the weight you failed at first. I believe it's 3 fails before you need to de-load, but it's been a long time.

mdizzle99

If you're caloric deficit and losing weight, you're most likely going to lose some muscle as well. That's completely normal. Lifting weights doesn't necessarily build muscles but is rather the catalyst for when your body is in a proper state to allocate the required energy toward muscle growth-which requires a lot. That said, I would follow the advice of others here and not de-load just yet.

GuybrushThreepw00d

When I hit a blip like this I wrote it off as a bad day.

I just broke the 50kg.

Spokez70

^Good job getting back on track.

I just started Week 7 of it and eating around a 500 cal deficit. Have not missed anything yet but last week I felt like the OHP was getting pretty close to failure. I'm sure it's just a matter of time.