Welcome Guest ( Log In | Register )

Outline · [ Standard ] · Linear+

 Question to those who do SL5x5, what happens next when you've plateau?

views
     
TSkhelben
post May 29 2014, 05:27 PM, updated 12y ago

I love my mum & dad
*******
Senior Member
6,056 posts

Joined: Jan 2003
From: Suldanessellar



Do you guys maintain the same weight? I'm struggling with the overhead press already, I think I'm gonna reach plateau soon, can't really do it properly without using some leg assistance.

This post has been edited by khelben: May 31 2014, 06:55 AM
halglory
post May 29 2014, 06:11 PM

NEEDS MOAR OF IT
*****
Senior Member
995 posts

Joined: May 2005


QUOTE
What if I keep failing at the same weight?
You take a step back in order to take two steps forward. Here’s how: if you fail to get 5×5 on an exercise three workouts in a row, lower the weight by 10% for that exercise only. This is called a deload. And it will give your body extra rest as well as avoid mental plateaus.

So if you failed to get 5×5 on Squats with 100kg/220lb three workouts in a row, deload to 90kg/200lb next workout. This weight will feel light but take it seriously. Focus on proper form, lift fast on the way up and breathe correctly. Add 2.5kg/5lb each workout until you’re back to 100kg/220lb. You’ll make it.

Note that you only deload on the exercise you failed to get 5×5 three times in a row. If you plateau on your Squat, but not on your Bench Press or Barbell Row, then you only deload on Squats. The other exercise keep increasing by 2.5kg/5lb each workout.

Best is to download the free StrongLifts 5×5 app for iPhone/iPod or Android phones. They’ll tell show you how much weight to lift on each exercise if you keep failing at the same weight.


taken from Stronglift Website
TSkhelben
post May 30 2014, 09:28 AM

I love my mum & dad
*******
Senior Member
6,056 posts

Joined: Jan 2003
From: Suldanessellar



Ah thanks smile.gif

Is he trying to say that, if I can't get a clean 5 reps 3 times in a row, I should deload on my 4th set?
kubuk
post May 30 2014, 11:52 AM

Casual
***
Junior Member
497 posts

Joined: Sep 2007


Not that. Complete everything. Do what you can for that particular day. If you fail to complete 5x5 for that particular lift for 2-3 times in a row, deload.

The real plateau starts when everything stalls even after deloading. Thats when you switch to 5/3/1 or some other program.
TSkhelben
post May 30 2014, 03:03 PM

I love my mum & dad
*******
Senior Member
6,056 posts

Joined: Jan 2003
From: Suldanessellar



Ah ok, thanks for the explanation.
GameFr3ak
post May 30 2014, 04:06 PM

Look at all my stars!!
*******
Senior Member
3,849 posts

Joined: Oct 2006
From: Your Location


Diet in check?
TSkhelben
post May 30 2014, 05:06 PM

I love my mum & dad
*******
Senior Member
6,056 posts

Joined: Jan 2003
From: Suldanessellar



Diet should be fine.

But I usually do my SL in the morning before work (7:30am).
alien9
post May 31 2014, 09:20 AM

These stars mean nothing
*******
Senior Member
3,030 posts

Joined: Dec 2009
From: Jelatek / Wangsa Maju


QUOTE(khelben @ May 30 2014, 05:06 PM)
Diet should be fine.

But I usually do my SL in the morning before work (7:30am).
*
That shouldn't pose any issue because I too did SL 5x5 with Intermittent Fasting and workoutat 8.00 am.
TSkhelben
post May 31 2014, 12:20 PM

I love my mum & dad
*******
Senior Member
6,056 posts

Joined: Jan 2003
From: Suldanessellar



QUOTE(alien9 @ May 31 2014, 09:20 AM)
That shouldn't pose any issue because I too did SL 5x5 with Intermittent Fasting and workoutat 8.00 am.
*
Yeah I feel good working out in the morning even though I didn't have had much to eat prior to workout, just a glass of V-soy at around 6:45am.

 

Change to:
| Lo-Fi Version
0.0205sec    0.38    5 queries    GZIP Disabled
Time is now: 22nd December 2025 - 02:28 AM