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Question to those who do SL5x5, what happens next when you've plateau?
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TSkhelben
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May 29 2014, 05:27 PM, updated 12y ago
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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
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halglory
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May 29 2014, 06:11 PM
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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
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TSkhelben
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May 30 2014, 09:28 AM
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Ah thanks  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?
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kubuk
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May 30 2014, 11:52 AM
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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.
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TSkhelben
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May 30 2014, 03:03 PM
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Ah ok, thanks for the explanation.
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GameFr3ak
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May 30 2014, 04:06 PM
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Diet in check?
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TSkhelben
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May 30 2014, 05:06 PM
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Diet should be fine.
But I usually do my SL in the morning before work (7:30am).
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alien9
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May 31 2014, 09:20 AM
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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.
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TSkhelben
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May 31 2014, 12:20 PM
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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.
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