Success! And a Stronglifts question.
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questionablemethods
Posts: 2,174 Member
Hey! So, after stalling on overhead press for my past two workouts, I did all 5x5 today! (Perhaps it was the massive amounts of food I seem to be eating lately....)
Anyway, I'm doing Stronglifts 5x5 and, not to be a pessimist, but I am guessing that I will continue to struggle and stall with the overhead press more than my other lifts. I'm going to get some 1lb ankle weights so I don't have to jump up 5lbs every time, but here's my question:
As I understand it, with the Stronglifts program, when you have to deload on squats or deadlifts 3 times, you are supposed to switch to 3x5. But what about if I have to deload 3 times on overhead press? Also, once I do deload 3 times on squats or deadlifts, do I switch EVERY exercise to 3x5, or just the ones I am plateauing on?
Anyway, I'm doing Stronglifts 5x5 and, not to be a pessimist, but I am guessing that I will continue to struggle and stall with the overhead press more than my other lifts. I'm going to get some 1lb ankle weights so I don't have to jump up 5lbs every time, but here's my question:
As I understand it, with the Stronglifts program, when you have to deload on squats or deadlifts 3 times, you are supposed to switch to 3x5. But what about if I have to deload 3 times on overhead press? Also, once I do deload 3 times on squats or deadlifts, do I switch EVERY exercise to 3x5, or just the ones I am plateauing on?
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In my opinion with the 5x5 if you've platued enough times its is now time to get a new routine. or modify your lifting style.
Squats -> Front squats, 5 second pause squats, Sumos, ATG, Front BB split squat, etc.
OHP -> push press, Clean & Jerk, Split C&J, Unilateral Shoulder press, etc.
DL -> Romanian, Sumo, Bolgarian, Snatch Grip DL, Rack Pull, Hex Bar, etc.
Bench -> Unilateral DB Press, Close Grip Bench, Incline, Decline, Super set with push ups, etc.
You get it?0 -
In my opinion with the 5x5 if you've platued enough times its is now time to get a new routine. or modify your lifting style.
Squats -> Front squats, 5 second pause squats, Sumos, ATG, Front BB split squat, etc.
OHP -> push press, Clean & Jerk, Split C&J, Unilateral Shoulder press, etc.
DL -> Romanian, Sumo, Bolgarian, Snatch Grip DL, Rack Pull, Hex Bar, etc.
Bench -> Unilateral DB Press, Close Grip Bench, Incline, Decline, Super set with push ups, etc.
You get it?
I haven't plateaued yet. I'm still making progress on all the lifts and I believe I have a long way to go on the squats and deadlifts before that becomes a problem. I was just wondering what other people doing the same program do when stalling on one lift but not the rest.
That said, I will change up the overhead press if I keep stalling on it and I will definitely mix up the other lifts (or change up something) when I stall on the them so thanks for the suggestions.0 -
Yes, SOHP will be the one to stall first. Changing to smaller increments is definitely a good idea. I know 1kg extra at close to my max feels massive!
You would only need to drop to 3x5 for the SOHP.
I would try to milk all the gains you can from the program before switching.0 -
I agree with this ^^^. Also, I thought the deload protocol was after failing for 3 attempts on a given workout, you just need to deload by 10%, not switch to 3x5. I'll go re-read it I guess.Yes, SOHP will be the one to stall first. Changing to smaller increments is definitely a good idea. I know 1kg extra at close to my max feels massive!
You would only need to drop to 3x5 for the SOHP.
I would try to milk all the gains you can from the program before switching.
Have you used their downloadable app (for iPhone or Android)? It's awesome! It tells you exactly what sets/reps/weight to use based on your previous workout results, so it all kinda becomes brainless.0 -
Just re-read it. So just to be clear, when it talks of de-loading, it means you've now failed at the squat or bench or DL for 3 successive attempts (a Monday on DL, a Friday on DL, & then a Weds on DL for example). You then go de-load by 10% of the weight you were failing at, on that exercise only. You then continue the normal incremental weight thing as you would anyway. You will probably reach your previously failed weight in about 2 weeks. This should get you through your plateau.Hey! So, after stalling on overhead press for my past two workouts, I did all 5x5 today! (Perhaps it was the massive amounts of food I seem to be eating lately....)
Anyway, I'm doing Stronglifts 5x5 and, not to be a pessimist, but I am guessing that I will continue to struggle and stall with the overhead press more than my other lifts. I'm going to get some 1lb ankle weights so I don't have to jump up 5lbs every time, but here's my question:
As I understand it, with the Stronglifts program, when you have to deload on squats or deadlifts 3 times, you are supposed to switch to 3x5. But what about if I have to deload 3 times on overhead press? Also, once I do deload 3 times on squats or deadlifts, do I switch EVERY exercise to 3x5, or just the ones I am plateauing on?
If after you've you've done the deloading thing repeatedly AND you're unable to surpass the failure weight, it may be time to switch to 3x5 on that exercise only. Hope that helps.0 -
Thanks everyone.
Just re-read it. So just to be clear, when it talks of de-loading, it means you've now failed at the squat or bench or DL for 3 successive attempts (a Monday on DL, a Friday on DL, & then a Weds on DL for example). You then go de-load by 10% of the weight you were failing at, on that exercise only. You then continue the normal incremental weight thing as you would anyway. You will probably reach your previously failed weight in about 2 weeks. This should get you through your plateau.Hey! So, after stalling on overhead press for my past two workouts, I did all 5x5 today! (Perhaps it was the massive amounts of food I seem to be eating lately....)
Anyway, I'm doing Stronglifts 5x5 and, not to be a pessimist, but I am guessing that I will continue to struggle and stall with the overhead press more than my other lifts. I'm going to get some 1lb ankle weights so I don't have to jump up 5lbs every time, but here's my question:
As I understand it, with the Stronglifts program, when you have to deload on squats or deadlifts 3 times, you are supposed to switch to 3x5. But what about if I have to deload 3 times on overhead press? Also, once I do deload 3 times on squats or deadlifts, do I switch EVERY exercise to 3x5, or just the ones I am plateauing on?
If after you've you've done the deloading thing repeatedly AND you're unable to surpass the failure weight, it may be time to switch to 3x5 on that exercise only. Hope that helps.
Yeah. With the overhead press I am only at 55lbs. I got through my 3rd try at that weight today and I'm going up to 57lbs next time instead of 60. But I was just doing the math, and figuring that 90% of 55lbs (if I had needed to deload next workout) would have been 49.5 lbs, or 50 lbs. So, I was just thinking that with such a light weight, there isn't a lot of room to deload and work back up, you know? And I imagine that I'll be failing in 3 consecutive workouts quite a bit with this lift.
Anyway, I'm not super worried about it. It is by far my weakest lift, which isn't really surprising. I'm really enjoying the program so far, though!0
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