Stronglifts 5x5 for Women

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Switching from All Pro's to SL, need help getting started.

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christianteach
christianteach Posts: 593 Member
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I have been doing All Pro's for about 5 months or so. I will be completing the 4th cycle sometime this week...probably will do it Mon, Wed, and finish on Fri. My question is, should I start with the weights I'm using now on AP or start over?

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  • kirabob
    kirabob Posts: 481 Member
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    I'm not familiar with All-Pro's, but if squats, deads, bench and ohp are part of it, I would suggest you take a deload (maybe to 60%), check that your form is top notch, (plus it would give you a deload week, which would be a good idea) and then roar on ahead. It might be super easy for a while, but you can use that time to nail your form to the wall, and it should let you avoid stalling for a while, while still maintaining your current LBM.
  • DaniH826
    DaniH826 Posts: 1,335 Member
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    I'd start over, only because it ramps up very, very quickly and you want to give yourself time to adapt.

    Better than starting too high and then having to deload a bunch of times and struggling and quitting.

    You can always go higher if you're into it a week or two and find that it's too easy. But it's a very aggressive program and so it's certainly not going to stay light for long.
  • christianteach
    christianteach Posts: 593 Member
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    I'm not familiar with All-Pro's, but if squats, deads, bench and ohp are part of it, I would suggest you take a deload (maybe to 60%), check that your form is top notch, (plus it would give you a deload week, which would be a good idea) and then roar on ahead. It might be super easy for a while, but you can use that time to nail your form to the wall, and it should let you avoid stalling for a while, while still maintaining your current LBM.

    Yes, AP consists of doing squats, bench press, bent over rows, overhead bb press, and deadlifts...optional are curls which I do and calf raises which I don't. You do them all 3X per week, with a heavy day, medium day (90%) and light day (80%). Week 1 you do 2 sets of 8, week 2 2 sets of 9, etc. up to week 5 when you do 2 sets of 12. If you pass that week, you add 10% and start over. If I deload 60% I would be under the bb weight. :blushing: Should I start with the bar of my 5 rep max?
  • christianteach
    christianteach Posts: 593 Member
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    I'd start over, only because it ramps up very, very quickly and you want to give yourself time to adapt.

    Better than starting too high and then having to deload a bunch of times and struggling and quitting.

    You can always go higher if you're into it a week or two and find that it's too easy. But it's a very aggressive program and so it's certainly not going to stay light for long.

    Yeah, based on what you and Kira suggested, it looks like I should start over. I remember when I thought AP was way too easy and now I struggle all the time. One thing I've learned is that lifting gets extremely difficult when you continue doing it on a deficit!! Looks like I will be eating maintenance over Christmas so I'm excited to see how much that helps.

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