I Just Can't Manage to Lift More (SL5X5)

MrsBach

I've officially maxed out on every 5x5 strength exercise. I can do all of these 5x5.

Squat 155 (I've done 160 and 165, but not parallel)
Deadlift 175
Overhead 65
Row 75
Bench 80

I keep trying to do more, but just can't. Today's attempt to do a 185 pound deadlift was an utter failure. I can do 1x5 at 175, but I can't even get 185 off the ground. I really wanted to do it too, because with a 45 and a 25 on each end of the bar, I felt impressive!! Hey everyone! Look at me!

Now I wonder if I should keep going at these weights till I can add more, or should I deload and increase incrementally.

LoraF83

Have you done a deload recently?

MrsBach

Only for bench press and only because it's the only exercise that exacerbates a problem I have with my shoulder, so I need to be careful there.

But because I can complete 5x5 I'm unsure a deload will get me any closer to getting over this plateau.

IMD918

Try doing 4 sets of 5, and if you can continue to about 8 reps on the last set, then move up in weight.

mryak750

If your making it to 5 reps for each set you should be able to increase it by 5 Ibs....maybe you'll fail at the 4-5th set but at least you lift more

extraordinary_machine

Switch to a 3x5 for a bit, see if that helps.

OkieinMinny

Great Help and info in this group


http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women?page=2

Qarol

Have you considered fractional plates?

grantdumas7

I would do a deload week for all exercises. Just do 2x5 or 3x5 at 60-70% of your 5 rep max.
How long have you been on the program?

billsica

I do 3x5 plan. After that I believe you need to switch from a beginner program to an intermediate program like Wedler?? 5/3/1

LoraF83

I would deload on everything. It's helped me get over plateaus. Deloading gives your CNS a break. A lot of people on here deload every 6-8 weeks or so.

Also, switch to 3x5, as others have advised.

Good luck!

DavPul

SS and SL aren't my forte, but I believe after you've maxed out, deloaded twice and continue to max out, you're supposed to start going 3x5. That's what I think I read somewhere, but once again, not my area.

Can someone more familiar confirm? Or debunk?

iceey

I'm just starting the program and a long way from plateauing, but what's a deload and how does it help?

BikerGirlElaine

Only for bench press and only because it's the only exercise that exacerbates a problem I have with my shoulder, so I need to be careful there.

But because I can complete 5x5 I'm unsure a deload will get me any closer to getting over this plateau.

In a nutshell:

Deload 10% and work back up. If you fail again, deload again. If you fail the third time, it's time to start looking at an intermediate program.

But come over to the SL for Women group that was linked and talk there. There's a lot of experienced women there who can make suggestions.

billsica

SS and SL aren't my forte, but I believe after you've maxed out, deloaded twice and continue to max out, you're supposed to start going 3x5. That's what I think I read somewhere, but once again, not my area.

Can someone more familiar confirm? Or debunk?

3x5 for the win!

MrsBach

Thanks for all the responses. Most of you seem to agree that I'm ready to move on to 3x5s. I think I'll try a deload and if I stall at the same weight, then I'll try 3x5s.

iceey - a deload is reducing the weight you failed on by 10%. You start again at the new lower weight and go up in increments again, and, hopefully, past the point where you previously failed.

grantdumas7 - I've been at this for 12 weeks. However, there was a 2-week period when I was miserably ill and couldn't get to work or the gym, so I deloaded when I started back up and it all worked out fine.

egarrett8911

In for the good advice

RobertHendrix

I'm just starting the program and a long way from plateauing, but what's a deload and how does it help?

A deload is when you lower the amount of weight you are lifting because you have not completed 5x5 on the lift and continue progressing from there

Example Bench is at 100lbs
on Mon you do 3x5,1x4,1x3
On Fri you do 4x5, 1x3
On Wed you do 4x5, 1x4
Now since you have stalled 3 consecutive times on the same weight you would deload by 10% so on your next bench day you would do 90lbs and continue working from there adding the 5lbs each bench day until you hit a weight that you stall at for 3 consecutive days of that lift.

Once you work back to the weight you stalled at if you stall on it again you repeat the the deload. If you work back to that weight and stall a third time then it is time to move to a 3x5 routine for that lift and you may consider adding in some other lifts to help supplement that lift (ie for bench you may want to add in some chest work, or pushups depending on if you are strugling on lifting the weight off your chest or struggling once you get half way up with completing the extension).

The same goes from moving from a 3x5 to a 1x5 routine. Once you hit a triple stall on a 1x5 routine it is time to look into an advanced routine for that muscle group. It is possible to be on different routines for each lift. You could still be doing a 5x5 for squat and deads while having already moved to a 3x5 for OHP and Bench.

EmilyOfTheSun

Are you signed up for Mehdi's e-mails? He has an e-mail about breaking through plateaus. PM me if you'd like me to forward it to you. I don't just wanna paste it in here because it's kind of lengthy.

ShellyBell999

Tag

mrdexter1

google pre workout thunderbolt or get some vitamin B3 niacin down you and you ll smash it that day not a week later .

GetSoda

how many extra calories do you eat?

grantdumas7

After doing a deload week you could incorporate ideas from the Texas method or the strong shall survive techniques. It would go something like this.

Mon will be your normal 5x5 day add 1x5 deadlifts this day

Wed will be lower intensity. For squats do 2x5 but use a weight you can do 10 reps. Drop the deads this day and add pullups or pulldowns.

Fri higher intensity lower volume. Work you way to 3 or even 2 rep sets.

rick_po

Lots of good advice here. Be sure you're getting enough protein in your diet and getting enough rest!

MrsBach

how many extra calories do you eat?

I am on 1750 calories a day and net about 1500. This amount was determined after a metabolic assessment. I don't eat anything back. I'm trying to lose a 1/2 pound each week.

Obviously I lift heavy 3x a week. I also run 3x a week for 30-40 minutes.

h9dlb

5x5 is the max - you have to work up to it - try 5x2

cwolfman13

Only for bench press and only because it's the only exercise that exacerbates a problem I have with my shoulder, so I need to be careful there.

But because I can complete 5x5 I'm unsure a deload will get me any closer to getting over this plateau.

If you are following the program, you're supposed to de-load...I think it's 10% or something along those lines if you miss 2 or 3 times...and then go to a 3x5 to allow for more recovery...thus getting you over the plateau...more recovery = more weight you can push and pull.

Also, at a calorie deficit you're going to plateau faster with any strength program. I pretty much hit a wall until I went to maintenance and then started seeing good gains again.

JNick77

Let's make sure we're clear on two points because terms are getting mixed up. A deload is when you take very low percentages of your 1RM, between 40% and 60% for example, and do a couple sets and 3 to 5 reps at that weight. A deload is typically used when you need to give your body a little bit of a break but not a complete break from exercise. A reset is when you subtract a percentage from your current volume, startover at that weight and work your way back up. When you hit a plateau this is one way to approach getting over the plateau.

In this case, you'll probably want to do a reset and not a deload. If you get back to those weights and you're still struggling it could be time to move to something else. If you like the SL5x5 format then try MadCow 5x5 or like somebody else mentioned, Wendler's 5/3/1.