Stronglifts 5x5 for Women

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MadamChick
MadamChick Posts: 52 Member
edited November 16 in Social Groups
I am up to 125lbs on squats and I am failing. But I am so excited about this program that I am look forward to what comes next.

Where have you topped out and how was deloading?

Replies

  • questionfear
    questionfear Posts: 527 Member
    I have topped out a few times. When I get stuck and I just feel like I need more time (as in, I can do the 5x5 but I want more practice) I just stay there for 1-2 more workouts. If I fail repeatedly, I deload 10% and work back up.

    With the exception of overhead press, every time I've deloaded I've managed to blast past plateaus with this method.
  • Vailara
    Vailara Posts: 2,473 Member
    I've had to deload more than once. Mostly it has been after taking breaks (of several months), but the first time was when I realised that I'd been squatting just a fraction above parallel! So frustrating! I've found the deloading OK in a way - a chance to work on form. At the moment I'm going very slow - usually only managing two workouts a week, and only increasing weight once a week (I'm older and dieting, which I think makes it harder).
  • CHSegl
    CHSegl Posts: 89 Member
    I've deloaded a bunch- various reasons. Most recently was a total stall at 70# on the OHP. For that one I'm deloading and doing 5x as many as I can. Once I hit 5 x 10 or somewhere close, I'll add fractionals. Damn OHPs...... :p
  • DawnEmbers
    DawnEmbers Posts: 2,451 Member
    I haven't full on failed on squats, at least not back when I was doing stronglifts. However, I did at times stay at a weight more than once cause it felt pretty heavy. I also de-loaded on them one time due to some back pain acting up, then ended up switching to nrolfw. I failed on bench though a couple of times and did de-loads each time, along with as one wouldn't be surprised by... OHP. The de-loading did help though I didn't get far on either lift afterwards before struggles again. One of these days that upper body strength will be there, I hope.

    Decreasing the weight to work back up really wasn't too bad. I switched programs more because wanting to learn different lifts even though I hadn't stalled out on SL and probably could have gone longer before considering 5-3-1 or something else.
  • Llamapants86
    Llamapants86 Posts: 1,221 Member
    I've deloaded everything multiple times, either failures, switching programs, form issues or just because I wanna. I currently am running 5/3/1 and it has a deload week built in. I enjoy it feels less like cheating if it's scheduled.
  • MissHolidayGolightly
    MissHolidayGolightly Posts: 857 Member
    I've de-loaded many times as well.

    Squats: I de-loaded when my squat got to 125, then again when I got back up to 130, then again when I got up to 135. I did that successfully then I injured myself and dropped down to 65 after two weeks off to better ensure I don't hurt myself again. I'm now at 110 working my way back up. As you can see, every time I failed and de-loaded, I ended up rising higher the next time because my form was better and I wasn't killing myself to get the reps in. It takes longer but it's not a race.

    Deadlift: I progressed pretty steadily to 190 then did a rep at 200 just to say I did. I then got sick and dropped it down to 135. When I got back up to 180, I noticed my back was rounding because it was heavy and I was in danger of hurting myself so I dropped back to 115. I dropped again after my back injury to 95 and am going for 135 today. Deadlift de-loads hurt my ego because I was doing so well with them and I love doing them but I had to get over it. Again, it's not a race.

    Bench, rows, and OHP I de-load all the time but the trend is up.
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