Finishing StrongLifts - What's next?
PEIIslandGirl100
Posts: 62 Member
Hey, just finishing up my last week of Stronglifts 5X5. At about the 8th week after deloading and such i switch to 3X5s. So now im in my last week with these stats:
Squat 3X5 105lbs or 3X10 85lbs
BP 3X5 60lbs on machine or 3X10 on bench with 30lbs
OHP 3X5 60lbs
BR 3X80lbs
Deads 1X165lbs
I am 10lbs heavier than my prepreg weight and I can almost fit into my prepreg clothes but not quite - I have bulge hanging over the tops of jeans and pants. Weight is in belly, *kitten* and thighs. I wan't it gone. I do cardio twice a week but now since Stronglifts 12 week program is gonna be complete i wanna switch it up. But to what? What would be good for me to try? I still wanna get smaller not necessarily lose weight. Know what im saying?
Squat 3X5 105lbs or 3X10 85lbs
BP 3X5 60lbs on machine or 3X10 on bench with 30lbs
OHP 3X5 60lbs
BR 3X80lbs
Deads 1X165lbs
I am 10lbs heavier than my prepreg weight and I can almost fit into my prepreg clothes but not quite - I have bulge hanging over the tops of jeans and pants. Weight is in belly, *kitten* and thighs. I wan't it gone. I do cardio twice a week but now since Stronglifts 12 week program is gonna be complete i wanna switch it up. But to what? What would be good for me to try? I still wanna get smaller not necessarily lose weight. Know what im saying?
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Replies
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What do you mean by Bench Press on machine? And that type of program isn't limited to 12 weeks. I would stick with it until you start stalling on all your lifts and having to deload often. I personally prefer 3x5. You could maybe add in an accessory lift like Chin-Ups.0
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I have been doing bench presses on a universal gym set. U sit on it and hold onto two bars and push ahead. U can choose from 10lbs-150lbs on the machine.What do you mean by Bench Press on machine? And that type of program isn't limited to 12 weeks. I would stick with it until you start stalling on all your lifts and having to deload often. I personally prefer 3x5. You could maybe add in an accessory lift like Chin-Ups.
Not sure how much heavier i can handle on on these lifts....gettin pretty damn heavy....and i don't have a gym membership. Got a set up in my basement. No bench or squat rack.0 -
I have been doing bench presses on a universal gym set. U sit on it and hold onto two bars and push ahead. U can choose from 10lbs-150lbs on the machine.What do you mean by Bench Press on machine? And that type of program isn't limited to 12 weeks. I would stick with it until you start stalling on all your lifts and having to deload often. I personally prefer 3x5. You could maybe add in an accessory lift like Chin-Ups.
Not sure how much heavier i can handle on on these lifts....gettin pretty damn heavy....and i don't have a gym membership. Got a set up in my basement. No bench or squat rack.
Not to be a lifting snob, but I don't understand how you're doing Stronglifts without a bench or squat rack. You're missing out on a lot by using machine over free weights.0 -
yeah you need a squat cage or squat rack, bench with rack and proper barbells with weight plates. you can find equipment on ebay or craigslist for pretty cheap.
also i'm doing strong lifts and i know it's not limited to 12 weeks it's not like they're like "hey 12 weeks are done so you've obviously reached your limits to strength, now move on to zumba" :laugh:0 -
Why did you move to 3 x 5? Were you stalling out?
SL can be done for years. It is not meant to be a 12 week routine.
If you have a decent amount of weight/fat to lose, you should lower your BF by eating at a reasonable deficit imo.0 -
I have two big tubs that I use for a squat rack. Lol. The only thing I use machine for is the bench press although I did start using my coffee table the other day. But can't go too high in weight there like that or I'll kill myself prob.
Yes I moved to 3x3 cuz I was stalling out and having to deload. With 3x3 I will able to increase weight each time.
I understand I can keep going with strong lifts so I will. I wanna add more cardio though cuz cardio is easier than hitting certain macros. Hitting calories and cardio with strong lifts I can do.0 -
I would maybe just do a bodyweight progression program. Idk how the hell you use "tubs" as a squat rack/machine. It sounds pretty unsafe though.0
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I'd take a step back and really evaluate what you're doing, and more importantly why you're doing it. Sounds like you are way off base as far as what's programmed by SL.
Identify your goals. Be as specific as possible.
Identify your struggles. Be honest with yourself and own them.
Program accordingly.0 -
Squats and deadlifts.0
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I'd take a step back and really evaluate what you're doing, and more importantly why you're doing it. Sounds like you are way off base as far as what's programmed by SL.
Identify your goals. Be as specific as possible.
Identify your struggles. Be honest with yourself and own them.
Program accordingly.
This. You're using tubs and coffee tables as part of your equipment? That doesn't seem safe at all. Sell the machine and buy the right equipment.0 -
I'm sorry, but I'm laughing my butt off imagining you trying to squat and bench with tubs and coffee tables :laugh: Seriously. And you are using some sort of machine? That is not Stronglifts 5x5. Get the right equipment, or access to a gym that has a squat rack/power cage and bench and do it from the start again properly.
Then do the program until you have exhausted your gains with 5x5 and 3x5. Only switch when the program doesn't benefit you anymore. There are more advanced lifting programs out there but I'm not sure I should tell you because I wouldn't want you doing them with tubs and coffee tables :huh: I'm not trying to be mean, I just don't want to see you get hurt.0 -
I have two big tubs that I use for a squat rack. Lol. The only thing I use machine for is the bench press although I did start using my coffee table the other day. But can't go too high in weight there like that or I'll kill myself prob.
Yes I moved to 3x3 cuz I was stalling out and having to deload. With 3x3 I will able to increase weight each time.
I understand I can keep going with strong lifts so I will. I wanna add more cardio though cuz cardio is easier than hitting certain macros. Hitting calories and cardio with strong lifts I can do.
- this does not sound safe so I would look to an alternative program (look at You Are Your Own Gym or Convict Conditioning for bodyweight programs) or getting access to a gym or the right equipment at home. If you are going to be doing barbell work, you should get a squat rack/cage. If you are doing dumbell work, get a bench.
- I would look at your form and technique (and diet) - you should not be stalling out so quickly.0 -
- this does not sound safe so I would look to an alternative program (look at You Are Your Own Gym or Convict Conditioning for bodyweight programs) or getting access to a gym or the right equipment at home. If you are going to be doing barbell work, you should get a squat rack/cage. If you are doing dumbell work, get a bench.
- I would look at your form and technique (and diet) - you should not be stalling out so quickly.
This exactly.0 -
If you just have the bar and weights and no squat rack/stands or bench, then you can't do Stronglifts, but you can still do several barbell exercises. You just need to learn what can be done correctly. Power Cleans will probably be something to incorporate. That way you can Clean the bar up and do Overhead Presses and Front Squats (separately). Also, Deadlifts and Barbell Rows obviously since all you need is a bar, weights, and the floor.
Pushup progression would probably be the safest way to do Chest strength training. Wall --> Incline --> Kneeling --> Regular --> Decline. You can add a backpack with weights in it in between those to allow you to progress the resistance in between switching exercises.
This should hit most of what you would get from Stronglifts. Obviously people will argue Back Squats are superior, but without a sturdy place to unrack the bar from, doing heavy back squats isn't a reasonable thing to try now.0 -
Lol. Yep. Tubs and coffee tables. I'm from Canada. Lol.
Seriously though, what is wrong with bench press on machine?
I will check out the programs suggested for sure as I don't have money for gym membership and babysitter.
I'm a healthy weight at 150lbs and 5'9. I just wanna look better naked. I need to lean out my thighs belly and *kitten* and shape my chest and arms better.0 -
Lol. Yep. Tubs and coffee tables. I'm from Canada. Lol.
Seriously though, what is wrong with bench press on machine?
I will check out the programs suggested for sure as I don't have money for gym membership and babysitter.
I'm a healthy weight at 150lbs and 5'9. I just wanna look better naked. I need to lean out my thighs belly and *kitten* and shape my chest and arms better.
Most gym's have daycare services now....just sayin'0 -
Seriously though, what is wrong with bench press on machine?
When using a machine it doesn't allow for your stabilizer muscles to be used because you are following the form of the machine. This is why people get more definition or "tone" with free weights over machines.0 -
Lol. Yep. Tubs and coffee tables. I'm from Canada. Lol.
Seriously though, what is wrong with bench press on machine?
I will check out the programs suggested for sure as I don't have money for gym membership and babysitter.
I'm a healthy weight at 150lbs and 5'9. I just wanna look better naked. I need to lean out my thighs belly and *kitten* and shape my chest and arms better.
Most gym's have daycare services now....just sayin'
There are also $10 a month gyms.0 -
It sounds like you want to go to a cut cycle. That will have you maintain the weights you are doing, cleaning out the diet and lowering calories, and usually adding in more cardio to cut more calories. If you do it right, you will maintain the muscle and strength you have already built, and lose that fat.
But please, stop improvising with the table and tubs. If you want/need to work out at home, there are lots of bodyweight programs you can try, and you can find them for free online. You can keep on using the machine you have for the exercise it is designed for, but please don't improvise.
If you can't manage to get the equipment you need for stronglifts, maybe you can start saving up a little bit here and there, find some used equipment at yard sales, and build up your home gym bit by bit?0 -
Where is that? Would prob involve moving expenses for me!Lol. Yep. Tubs and coffee tables. I'm from Canada. Lol.
Seriously though, what is wrong with bench press on machine?
I will check out the programs suggested for sure as I don't have money for gym membership and babysitter.
I'm a healthy weight at 150lbs and 5'9. I just wanna look better naked. I need to lean out my thighs belly and *kitten* and shape my chest and arms better.
Most gym's have daycare services now....just sayin'
There are also $10 a month gyms.0 -
What about making my own program? Some stuff from strong lifts. Some stuff from you r ur own gym etc. etc. I am totally capable doing my front squats with the tubs to hold the bar. Currently doing 105lbs. Don't wanna ad much more though cuz its getting really heavy especially without a squat rack. I'm sure I can find a weight bench for cheap. Basically though I just wanna lose fat and look better body. So eat deficit with cardio few times a week and continue to life somehow.0
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Just get an olympic barbell, some olympic clip/collars, and olympic plates. You're not pushing a ton of weight yet, so you'd probably do well purchasing:
two 2.5lb plates
two 5lb plates
four 10lb plates
two 25lb plates
two 45lb plates
Once you start hitting 185+ on your lifts, buy two more 45s.
You can get this on Craigslist for pretty cheap. It varies by area, but around me, I didn't spend more than $0.50 per pound for oly plates. The bar and collars shouldn't be more than ~$40.
Then do what I recommended in my post above. Either Power Clean the weight up to the rack position for Front Squats and Overhead Press sets or use whatever setup you have now (assuming you have a barbell and weights; not a machine).
Workout A
Front Squat 3x5
Overhead Press 3x5
Barbell Rows 3x5
Workout B
Front Squat 3x5
Pushup Progression 3x5-12 (the reps will depend on how far you are from progressing to the next hardest exercise; remember you can add weight to a backpack and put that on for the resistance gaps from one variation to another)
Deadlifts 1x50 -
What about making my own program? Some stuff from strong lifts. Some stuff from you r ur own gym etc. etc. I am totally capable doing my front squats with the tubs to hold the bar. Currently doing 105lbs. Don't wanna ad much more though cuz its getting really heavy especially without a squat rack. I'm sure I can find a weight bench for cheap. Basically though I just wanna lose fat and look better body. So eat deficit with cardio few times a week and continue to life somehow.
There's nothing wrong with mixing them. Just hit the big muscle groups (similar to Stronglifts or Starting Strength).0 -
OP scares me...0
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OP scares me...
This
OP eat at maintenance or slightly above and train using a combination of compound+isolation movements . No need to follow a specific programme you know how to train now0 -
What about making my own program? Some stuff from strong lifts. Some stuff from you r ur own gym etc. etc. I am totally capable doing my front squats with the tubs to hold the bar. Currently doing 105lbs. Don't wanna ad much more though cuz its getting really heavy especially without a squat rack. I'm sure I can find a weight bench for cheap. Basically though I just wanna lose fat and look better body. So eat deficit with cardio few times a week and continue to life somehow.
The fact is, what you're trying to do is unsafe. That's it. Some of the advice you've gotten re: doing exercises you can do safely is very good. Deads, Power Cleans, Pendlay Rows, all can be done from the floor.
Look around online for some DIY racks that are actually legit. I have a friend who build one entirely out of wood that is good for at least 500 lbs and it cost him a pittance. With a basic rack your options for safe exercises you can perform blows wide open to include just about anything. You can save the bench for last and do floor presses with a rack in the meantime if it comes to it.0 -
I'm all for creativity in working out and making due with what you have. But safety must always be a high priority. And the thongs you describe do not sound very safe.0
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And how do u suppose I will lose body fat this way?OP scares me...
This
OP eat at maintenance or slightly above and train using a combination of compound+isolation movements . No need to follow a specific programme you know how to train now0 -
Because the calories burned while you're lifting will create a slight net deficit, more than likely. That's a fine line to walk, though.0
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And how do u suppose I will lose body fat this way?OP scares me...
This
OP eat at maintenance or slightly above and train using a combination of compound+isolation movements . No need to follow a specific programme you know how to train now
It's called recomping. http://www.bodyrecomposition.com/fat-loss/adding-muscle-while-losing-fat-qa.html0
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