Nice lifts there Soos!

Yeah I did take a week off about 3-4 weeks ago, but I was nursing a sprained knee and a cold. In 6 more workouts I'll be through cycle one, so maybe I'll pull a Vegas and deload the last week of March then start building from deload weights. Good advice friends. Vegas did you deload a specific % for your light week or did it depend on the lift?

wahooooo my OHP didn't suck today! still only 45lbs, but I managed 55554 and only didn't try that last one bc i felt like this guy and his kid were staring at me LOL

also, squats after a 3 mile run are rough. but i feel like a BA after, so that's cool. ; )

hope everyone had a great Sunday!

Yay for kicking the OHP *kitten*!!! (And speaking of kicking *kitten*, you should have taken that guy and his kid out...)

I don't think I could squat much of anything after a 3 mile run. Mostly because at the end of three miles I'm celebrating that I didn't die. You're definitely BAMF for lifting after running!

Wondering what everyone's favorite SL "move" is? I am new but I LOVE the deadlift! Made me feel badass. All 65 whopping pounds! Lol

Bench Press. No question.

Deadlifts are my second favorite.

This probably for me. Not really sure why, but I am really surprised how I'm progressing at the bench considering how weak my arms are (even though I just had to deload). Again with the DL, surprised at how much weight I can move, and I can be all loud and "slam" the weights on the floor (I'm actually pretty good about it, but I'm definitely the loudest one in the gym since no one else is lifting from the floor). Definitely making me feel BAMF.

Ha! I have not heard BAMF in forever, but that is so how I felt after my whopping 65 lb deadlifts today! Lol. I am sure once I start lifting more (and get some mats since I lift at home) I will be "slamming" my weights down too! :laugh:

For people's having troubles with recovery.....I would highly recommend a deload if it has been some time (or ever) since you have had one. I did that between cycle 1 and 2 and my body was super happy and I feel very refreshed moving forward. I do really think it's something to consider.

When would you recommend it? What do you consider to be a "cycle"?
I'm considering doing a little deload since even though I can complete the 5x5 on most lifts (except OHP and bench where I fail every other workout and am progressing slowly), I'm starting to notice that my form, while still ok, isn't as good as it was last week.

I'm also wondering about rest weeks. I know the program doesn't advocate it but as I've read often Mehdi is a bit of a hack even though the program is good. In NROLFX books they advise you to take rest weeks every month or two, so I'm not sure if it's a good idea or not.

For people's having troubles with recovery.....I would highly recommend a deload if it has been some time (or ever) since you have had one. I did that between cycle 1 and 2 and my body was super happy and I feel very refreshed moving forward. I do really think it's something to consider.

When would you recommend it? What do you consider to be a "cycle"?
I'm considering doing a little deload since even though I can complete the 5x5 on most lifts (except OHP and bench where I fail every other workout and am progressing slowly), I'm starting to notice that my form, while still ok, isn't as good as it was last week.

I'm also wondering about rest weeks. I know the program doesn't advocate it but as I've read often Mehdi is a bit of a hack even though the program is good. In NROLFX books they advise you to take rest weeks every month or two, so I'm not sure if it's a good idea or not.

A "cycle" is officially 12 weeks of the program. However, last month we were talking about if that was more just an advertising gimmick; "I can make you stronger in 12 weeks". It's not like the program is supposed to end after 12 weeks, and there is not "official" deload period. That said, most everyone I see who lifts recommends deload periods. Somewhere I read that your ligaments and tendons take longer to heal because there is less blood flow to them. Not sure if that is why, but rest/deload periods seem pretty universal. Seems like it would make sense to put them at the end of a cycle, but if you feel you need it before that, you should probably listen to your body.

I don't know that the 12 weeks is a gimmick exactly considering that it's a free program. All programs have a time frame associated with them and Mehdi says to continue on with the program as designed until you are no longer progressing. If it ain't broke don't fix it mentality. It bugs me that he doesn't address deload weeks or rest periods as it is pretty much a universal concept. From what I have read and researched, I would say every 12 weeks is reasonable to have a deload, but listen to your body for sure and if you feel like you need one before, then take one. I took an exercise break mid January and then deload at the end of February and it didn't hurt my progress at all.

Once other thing that I would like to not is that it is normal to start to slow on your progress as well as to fail. It's part of the program and actually it should be embraced as this is the time when the magic starts to happen. Obviously there will come a time where you can't continue to progress using 5x5 but I really do feel that doesn't/shouldn't happen very quickly.

I don't know that the 12 weeks is a gimmick exactly considering that it's a free program. All programs have a time frame associated with them and Mehdi says to continue on with the program as designed until you are no longer progressing. If it ain't broke don't fix it mentality. It bugs me that he doesn't address deload weeks or rest periods as it is pretty much a universal concept. From what I have read and researched, I would say every 12 weeks is reasonable to have a deload, but listen to your body for sure and if you feel like you need one before, then take one. I took an exercise break mid January and then deload at the end of February and it didn't hurt my progress at all.

Once other thing that I would like to not is that it is normal to start to slow on your progress as well as to fail. It's part of the program and actually it should be embraced as this is the time when the magic starts to happen. Obviously there will come a time where you can't continue to progress using 5x5 but I really do feel that doesn't/shouldn't happen very quickly.

Hm, yeah, gimmick is probably too strong of a word. Maybe "catchy slogan". And better than "I'm going to pump... you up!" :laugh:

I don't know that the 12 weeks is a gimmick exactly considering that it's a free program. All programs have a time frame associated with them and Mehdi says to continue on with the program as designed until you are no longer progressing. If it ain't broke don't fix it mentality. It bugs me that he doesn't address deload weeks or rest periods as it is pretty much a universal concept. From what I have read and researched, I would say every 12 weeks is reasonable to have a deload, but listen to your body for sure and if you feel like you need one before, then take one. I took an exercise break mid January and then deload at the end of February and it didn't hurt my progress at all.

Once other thing that I would like to not is that it is normal to start to slow on your progress as well as to fail. It's part of the program and actually it should be embraced as this is the time when the magic starts to happen. Obviously there will come a time where you can't continue to progress using 5x5 but I really do feel that doesn't/shouldn't happen very quickly.

Hm, yeah, gimmick is probably too strong of a word. Maybe "catchy slogan". And better than "I'm going to pump... you up!" :laugh:

Bahaha although I could totally hear Mehdi saying that :laugh: I also just noticed the spelling errors in my post! "Once" is supposed to be "one" and "not" is supposed to be "note" No way did I have Baileys in my coffee this morning! :drinker:

Rather give your all to one program than half *kitten* it with two if you know what I mean.

Ha! Yeah, this is actually really good advice. IF I try Tapout, I would only do the cardio workouts, not the resistance ones. But your advice makes a lot of sense.Thanks!

YW :happy:

Just calculated that if I gave up my weekly bacon butty on a Friday at work, I'd save half the monthly cost of membership of a gym *on* my route to work which has power racks. This would mean I could avoid these d&mn hack squats...decisions, decisions.

I'm locked into a 12 month contract at my existing gym until October, but that does have a pool, health spa etc which the other one doesn't. So maybe I need to get my value for money from those?

If I had the money I'd have like 5 gym memberships. I currently have 2, but they're both pretty inexpensive. I started a PF contract in May of last year, but I decided having a power rack was worth finding an additional gym. Thank goodness they're both only 20/month. Then I asked at pf the other day when exactly my contract was up, and they said I'm on month to month. So I know I should cancel, but I love their cardio equipment, and it's pretty cheap...I mean I could easily spend 20 on random things at target I don't need. I would love to join a powerlifting gym, and go to pl for random cardio, and my other gym for classes, and since I'm dreaming a yoga studio membership is in my ideal setup too. :laugh:

Stopping by to say HOLA, BONJOUR, and HELLO! I was so enjoying my time off but having to comeback to work screwed that up!
Hope everyone is having a great day

Soos, for me, the biggest thing to busting past my "plateau" if you want to call it that, was just adding fractional amounts of weight--so my fractional plates were key. It took me forever to get to 50 pounds...and then another several weeks to get to 55.

Starting week 9. Progress so far:

Week....Squat...BP.....BBR....OHP....DL
1..............55......55......65.......55.......115
2..............75......55......70.......55.......115
3..............85......60......75.......70.......125
4..............85......65......75.......70.......130
5..............95......70......70.......70.......155
6.............125*....65......75.......75.......165
7.............125.....70......85.......75.......170
8.............130.....70......90.......80.......175
9.............135.....75......90.......
**Jump in weight was due to switching from Front Squat to Back Squat.

Amazing progress Lorah!