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Posted: 8/19/2016 9:25:58 PM EDT
This post is a bit bragging, a bit encouragement to those working to get fit and a bit looking for advice.
Background – 42 years old, 6’3” Started a weight loss group in Feb at 250 lbs. Did cardio and diet until April, down to 230 lbs. Started 5X5 in mid April, now 210 lbs. Run 5k two to four times a week. 5k time in Feb was over 27 minutes, now 23:30. Here are the charts of my progression. As you can see my natural strength is in my lower body and I am struggling with overhead press and bench press. I have reset bench and OH press twice (soon to reset OHP for a third time), squats and row once and the only reason I reset my deadlift was I pulled a muscle in my lower back. In another thread, someone recommended going to 5-3-1 workout after re-setting 2 to 3 times. My thought is to do 5X5 for 4 to 8 more weeks, then switch to a 5-3-1 routine. Thoughts? 
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Posted: 8/19/2016 10:16:33 PM EDT
[#1]
Nice job!
I moved from SS to 5/3/1 when I was squatting my reps at 315. 5/3/1 with the BBB accessories put me back to gaining like crazy, almost linear again. OHP stalled too so I added in dips and I started moving again. That's also about the time I quit bench pressing so I can't help you there. I'd advise you to analyze your lifts really close, maybe even some vid for the guys here. That will help you select the best accessories and you'll take off again. Things to look for is where/why you're getting stuck on each lift. Do you need tricep work? Would adding belt squats help? Etc. |
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Posted: 8/19/2016 10:39:00 PM EDT
[#2]
What he said ^
It looks like you're doing pretty good. Deload if you want to keep on it. Or go 5/3/1 and run hard at it. Don't trip on the OHP. It's the first lift to stall on progress. |
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Posted: 8/20/2016 9:21:05 AM EDT
[#3]
Now that you mentioned it, I probably need to add a triceps workout, that will help both bench and OHP.
What is BBB accessories? |
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Posted: 8/20/2016 9:56:26 AM EDT
[#4]
Quote HistoryQuoted:
Now that you mentioned it, I probably need to add a triceps workout, that will help both bench and OHP. What is BBB accessories? Get the 5/3/1 books, both editions. He describes how and why to put together your training plan. You'll focus on one lift each day and do BBB (Boring But Big) accessories that are intended to specifically compliment your basic lifts. These lifts and the timing/focus will get you really strong. Basically your only doing whatever accessories you need to continue progress in the big compound lifts. You're never doing accessories for no reason, so your basically not doing anything like the bros at the gym. |
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Posted: 8/20/2016 4:43:03 PM EDT
[#5]
IMO keep doing 5x5 but instead of doing 5 sets of 5 just to 3 sets of 5.
Make sure to do proper warm up sets to of course warm up and get a little volume in because you've dialed it back from 5 sets to 3. Also how long are you resting between sets? If you are gonna miss a lift you wanna make sure you miss it because you were not strong enoigh, not because you were fatigued from not resting enough between sets. I'd milk out as much progress you can doing sets of 3, then switch to 5/3/1. I'm 42 so close to your age. |
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Posted: 8/20/2016 5:02:07 PM EDT
[#6]
Quote HistoryQuoted:
IMO keep doing 5x5 but instead of doing 5 sets of 5 just to 3 sets of 5. Make sure to do proper warm up sets to of course warm up and get a little volume in because you've dialed it back from 5 sets to 3. Also how long are you resting between sets? If you are gonna miss a lift you wanna make sure you miss it because you were not strong enoigh, not because you were fatigued from not resting enough between sets. I'd milk out as much progress you can doing sets of 3, then switch to 5/3/1. I'm 42 so close to your age. Thanks for the advice. I use the app and the timer is 1 min 30 secs and I always wait at least that between sets. I am a bit time constrained in the morning, so I can't wait the prescribed 5 minutes between sets when I don't get all the reps. The app also has a bunch of warm up sets that I follow rigorously. |
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Posted: 8/20/2016 5:40:03 PM EDT
[#7]
Quote HistoryQuoted:
Thanks for the advice. I use the app and the timer is 1 min 30 secs and I always wait at least that between sets. I am a bit time constrained in the morning, so I can't wait the prescribed 5 minutes between sets when I don't get all the reps. The app also has a bunch of warm up sets that I follow rigorously. Quote HistoryQuoted:
Quoted:
IMO keep doing 5x5 but instead of doing 5 sets of 5 just to 3 sets of 5. Make sure to do proper warm up sets to of course warm up and get a little volume in because you've dialed it back from 5 sets to 3. Also how long are you resting between sets? If you are gonna miss a lift you wanna make sure you miss it because you were not strong enoigh, not because you were fatigued from not resting enough between sets. I'd milk out as much progress you can doing sets of 3, then switch to 5/3/1. I'm 42 so close to your age. Thanks for the advice. I use the app and the timer is 1 min 30 secs and I always wait at least that between sets. I am a bit time constrained in the morning, so I can't wait the prescribed 5 minutes between sets when I don't get all the reps. The app also has a bunch of warm up sets that I follow rigorously. If you are doing 3x5 (vs 5x5), you'll have a little less volume at your working sets, so you'll have more time to put between sets. I like going 3-4 min sometimes, if needed. |
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Posted: 8/20/2016 7:06:13 PM EDT
[#8]
Quote HistoryQuoted:
If you are doing 3x5 (vs 5x5), you'll have a little less volume at your working sets, so you'll have more time to put between sets. I like going 3-4 min sometimes, if needed. Quote HistoryQuoted:
Quoted:
Quoted:
IMO keep doing 5x5 but instead of doing 5 sets of 5 just to 3 sets of 5. Make sure to do proper warm up sets to of course warm up and get a little volume in because you've dialed it back from 5 sets to 3. Also how long are you resting between sets? If you are gonna miss a lift you wanna make sure you miss it because you were not strong enoigh, not because you were fatigued from not resting enough between sets. I'd milk out as much progress you can doing sets of 3, then switch to 5/3/1. I'm 42 so close to your age. Thanks for the advice. I use the app and the timer is 1 min 30 secs and I always wait at least that between sets. I am a bit time constrained in the morning, so I can't wait the prescribed 5 minutes between sets when I don't get all the reps. The app also has a bunch of warm up sets that I follow rigorously. If you are doing 3x5 (vs 5x5), you'll have a little less volume at your working sets, so you'll have more time to put between sets. I like going 3-4 min sometimes, if needed. Good point. Mark rippetoe said that when someone is stalling on lifts one of the first things he asks them is how long are you resting between sets. |
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Posted: 8/20/2016 7:37:42 PM EDT
[#9]
Quote HistoryQuoted:
Good point. Mark rippetoe said that when someone is stalling on lifts one of the first things he asks them is how long are you resting between sets. Quote HistoryQuoted:
Quoted:
Quoted:
Quoted:
IMO keep doing 5x5 but instead of doing 5 sets of 5 just to 3 sets of 5. Make sure to do proper warm up sets to of course warm up and get a little volume in because you've dialed it back from 5 sets to 3. Also how long are you resting between sets? If you are gonna miss a lift you wanna make sure you miss it because you were not strong enoigh, not because you were fatigued from not resting enough between sets. I'd milk out as much progress you can doing sets of 3, then switch to 5/3/1. I'm 42 so close to your age. Thanks for the advice. I use the app and the timer is 1 min 30 secs and I always wait at least that between sets. I am a bit time constrained in the morning, so I can't wait the prescribed 5 minutes between sets when I don't get all the reps. The app also has a bunch of warm up sets that I follow rigorously. If you are doing 3x5 (vs 5x5), you'll have a little less volume at your working sets, so you'll have more time to put between sets. I like going 3-4 min sometimes, if needed. Good point. Mark rippetoe said that when someone is stalling on lifts one of the first things he asks them is how long are you resting between sets. I had always thought 1.5-3 min rest was gospel. So I stuck to it for a long while. When in the early stage of Stronglifts is fine. Later I found that time doesn't apply to everything. Bodybuilding for sure the short rest is needed, but strength training *can be different. I heard Allen Thrall say on a Q and A video, that for strength training, take the time you need to complete the next set. Stay warm, but if you need 5 min between the last sets, do it. He'd rather see an hour workout and all the sets finished, than a 45 min workout and the last rep of each set missed, or get sloppy (form, bar speed, ect). |
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Posted: 8/20/2016 7:42:19 PM EDT
[#10]
Quote HistoryQuoted:
I had always thought 1.5-3 min rest was gospel. So I stuck to it for a long while. When in the early stage of Stronglifts is fine. Later I found that time doesn't apply to everything. Bodybuilding for sure the short rest is needed, but strength training *can be different. I heard Allen Thrall say on a Q and A video, that for strength training, take the time you need to complete the next set. Stay warm, but if you need 5 min between the last sets, do it. He'd rather see an hour workout and all the sets finished, than a 45 min workout and the last rep of each set missed, or get sloppy (form, bar speed, ect). Quote HistoryQuoted:
Quoted:
Quoted:
Quoted:
Quoted:
IMO keep doing 5x5 but instead of doing 5 sets of 5 just to 3 sets of 5. Make sure to do proper warm up sets to of course warm up and get a little volume in because you've dialed it back from 5 sets to 3. Also how long are you resting between sets? If you are gonna miss a lift you wanna make sure you miss it because you were not strong enoigh, not because you were fatigued from not resting enough between sets. I'd milk out as much progress you can doing sets of 3, then switch to 5/3/1. I'm 42 so close to your age. Thanks for the advice. I use the app and the timer is 1 min 30 secs and I always wait at least that between sets. I am a bit time constrained in the morning, so I can't wait the prescribed 5 minutes between sets when I don't get all the reps. The app also has a bunch of warm up sets that I follow rigorously. If you are doing 3x5 (vs 5x5), you'll have a little less volume at your working sets, so you'll have more time to put between sets. I like going 3-4 min sometimes, if needed. Good point. Mark rippetoe said that when someone is stalling on lifts one of the first things he asks them is how long are you resting between sets. I had always thought 1.5-3 min rest was gospel. So I stuck to it for a long while. When in the early stage of Stronglifts is fine. Later I found that time doesn't apply to everything. Bodybuilding for sure the short rest is needed, but strength training *can be different. I heard Allen Thrall say on a Q and A video, that for strength training, take the time you need to complete the next set. Stay warm, but if you need 5 min between the last sets, do it. He'd rather see an hour workout and all the sets finished, than a 45 min workout and the last rep of each set missed, or get sloppy (form, bar speed, ect). Sometimes life gets in the way though, so there has to be a balance. Maybe the 3X5 is the balance. Or I could get up at 4:30 am instead of 5am. |
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Posted: 8/20/2016 9:27:41 PM EDT
[#11]
Get more rest between sets. I wait 3-4 minutes between work sets on upper body lifts and 5 minutes on lower body.
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Posted: 8/20/2016 9:36:34 PM EDT
[#12]
I don't workout in the morning. I did... once. It did not go as planned.
I'm self employed, and lift and work from home. So it's easier for me to sneak the time in. But I'd set the program to 3x5 to save some time, and see how you do. From there, the basic 5/3/1 is pretty quick. When I do my main lift and done, I can finishe in 30 min. Less is I'm already warm. |
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Posted: 8/24/2016 7:20:25 PM EDT
[#13]
Quoted:
This post is a bit bragging, a bit encouragement to those working to get fit and a bit looking for advice. Background – 42 years old, 6’3” Started a weight loss group in Feb at 250 lbs. Did cardio and diet until April, down to 230 lbs. Started 5X5 in mid April, now 210 lbs. Run 5k two to four times a week. 5k time in Feb was over 27 minutes, now 23:30. Here are the charts of my progression. As you can see my natural strength is in my lower body and I am struggling with overhead press and bench press. I have reset bench and OH press twice (soon to reset OHP for a third time), squats and row once and the only reason I reset my deadlift was I pulled a muscle in my lower back. In another thread, someone recommended going to 5-3-1 workout after re-setting 2 to 3 times. My thought is to do 5X5 for 4 to 8 more weeks, then switch to a 5-3-1 routine. Thoughts? http://i101.photobucket.com/albums/m78/Ironmaker/5X5%20Progress_zps4coipifp.jpg Dumb question...but what program are you using to plot that with? One of my jobs entails looking at charts all day/shift, so I got a good eye for spotting trends. (Although some stuff is eye searingly obvious). I just think what you posted there was neat. |
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Posted: 8/24/2016 9:16:35 PM EDT
[#14]
Quote HistoryQuoted:
Dumb question...but what program are you using to plot that with? One of my jobs entails looking at charts all day/shift, so I got a good eye for spotting trends. (Although some stuff is eye searingly obvious). I just think what you posted there was neat. Quote HistoryQuoted:
Quoted:
This post is a bit bragging, a bit encouragement to those working to get fit and a bit looking for advice. Background – 42 years old, 6’3” Started a weight loss group in Feb at 250 lbs. Did cardio and diet until April, down to 230 lbs. Started 5X5 in mid April, now 210 lbs. Run 5k two to four times a week. 5k time in Feb was over 27 minutes, now 23:30. Here are the charts of my progression. As you can see my natural strength is in my lower body and I am struggling with overhead press and bench press. I have reset bench and OH press twice (soon to reset OHP for a third time), squats and row once and the only reason I reset my deadlift was I pulled a muscle in my lower back. In another thread, someone recommended going to 5-3-1 workout after re-setting 2 to 3 times. My thought is to do 5X5 for 4 to 8 more weeks, then switch to a 5-3-1 routine. Thoughts? http://i101.photobucket.com/albums/m78/Ironmaker/5X5%20Progress_zps4coipifp.jpg Dumb question...but what program are you using to plot that with? One of my jobs entails looking at charts all day/shift, so I got a good eye for spotting trends. (Although some stuff is eye searingly obvious). I just think what you posted there was neat. I used Excel. I use it everyday for my job and am a master at building charts and pivot tables etc. |
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Posted: 8/31/2016 6:05:52 PM EDT
[#15]
I didn't get my dead lift reps for the first time since starting, remember, my previous dead lift reset was due to injury.
Only got 3 reps of 275 lbs instead of all five. |
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Posted: 8/31/2016 6:08:01 PM EDT
[#16]
I ditched planks and curls as my added exercises and added skull crushers and close grip presses to help my OH and bench press.
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Posted: 8/31/2016 7:04:21 PM EDT
[#17]
Quote HistoryQuoted:
I ditched planks and curls as my added exercises and added skull crushers and close grip presses to help my OH and bench press. Smart. Planks and curls are retarded compared to those, actually they are pretty dumb regardless, lol. Are you getting some back work in? Rows, crock rows, etc? |
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Posted: 9/12/2016 7:36:20 AM EDT
[#18]
I know it's only been a month since I started this thread (now 20 weeks into 5X5), but I am plateauing across the board.
Should I go to 3X5 or should I switch to 5-3-1 program? I just noticed on the Stronglifts 5X5 the app will tell me when it thinks I should switch to 3X5. I wonder what its algorithm is for that decision. |
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Posted: 9/12/2016 7:54:22 AM EDT
[#19]
Take a look at Madcow's program. It's a good follow up to SS or SL's. Only meant to run it 8-12 weeks and then progress onto 5-3-1. Or something like it
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Posted: 9/12/2016 7:56:43 AM EDT
[#20]
Quote HistoryQuoted:
Take a look at Madcow's program. It's a good follow up to SS or SL's. Only meant to run it 8-12 weeks and then progress onto 5-3-1. Or something like it Is an app available for it? |
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Posted: 9/12/2016 9:51:05 AM EDT
[#21]
Quote HistoryQuoted:
Is an app available for it? Quote HistoryQuoted:
Quoted:
Take a look at Madcow's program. It's a good follow up to SS or SL's. Only meant to run it 8-12 weeks and then progress onto 5-3-1. Or something like it Is an app available for it? I believe Strongur Multi Year does it. I haven't personally used it though. |
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Posted: 10/13/2016 3:36:19 PM EDT
[#22]
A quick update on my Stronglifts progress. I was on vacation for a week, so on my next workout it asked if I wanted to download, which I did. Then after 3 workouts I traveled for business for a week and downloaded again when I returned, so I am about 20% off of my peak weights. My plan is to run the program back up to my 5X5 maxes and then switch to a 5X3X1.
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Posted: 11/14/2016 2:41:40 PM EDT
[#23]
I have downloaded 5 times on squats and bench press and 6 times with overhead press (two of those times were because I went a week in between workouts) and have plateaued again.
I am doing 3X5 on those three exercises now. BTW, I have been doing 5X5 for 30 weeks. |
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Posted: 11/14/2016 2:55:35 PM EDT
[#24]
Quote HistoryQuoted:
I have downloaded 5 times on squats and bench press and 6 times with overhead press (two of those times were because I went a week in between workouts) and have plateaued again. I am doing 3X5 on those three exercises now. BTW, I have been doing 5X5 for 30 weeks. Well nobody can accuse you of bailing out on the program too soon! When I jumped to 5/3/1 with the BBB accessories it was like I was making linear gains again for a while. It really helped. |
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Posted: 11/15/2016 9:29:58 PM EDT
[#25]
Keep on the 5x5 as long as you can, you'll make great fast gains on it. OHP is hard for you, me, and a lot of people to. A few reps at 135 is probably the best I've ever done so don't let it get you down.
5x5, 3x5, 531 is a good natural progression....run each one to its max and get stronger. |
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Posted: 11/16/2016 11:55:15 AM EDT
[#26]
I am a little confused, is 3X5 3 reps, 5 sets or 5 reps, 3 sets?
In the Stronglifts app, it is 5 reps, 3 sets. |
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Posted: 11/17/2016 8:12:33 AM EDT
[#27]
Quote HistoryQuoted:
I am a little confused, is 3X5 3 reps, 5 sets or 5 reps, 3 sets? In the Stronglifts app, it is 5 reps, 3 sets. 5 reps, 3 sets is correct |
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Posted: 11/17/2016 11:51:45 AM EDT
[#28]
Quote HistoryQuoted:
5 reps, 3 sets is correct Quote HistoryQuoted:
Quoted:
I am a little confused, is 3X5 3 reps, 5 sets or 5 reps, 3 sets? In the Stronglifts app, it is 5 reps, 3 sets. 5 reps, 3 sets is correct Thanks, I started it yesterday, we'll see how it goes. |
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Posted: 12/12/2016 11:22:38 PM EDT
[#29]
Any updates?
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Posted: 12/14/2016 3:23:17 PM EDT
[#30]
Quote HistoryQuoted:
Any updates? Yes, the 3X5 didn't last long. I started at my plateau 5X5 weight and it just wasn't working for me, I still couldn't get 3 sets of 5. I switched to 5/3/1 using the Vandersoft app. I completed the first "5" and did the first "3" today. When lifting the 5X5 I really didn't venture much from the base exercises, so the assistant exercises in the Vandersoft program are hitting muscles I haven't worked out. So far, so good. |
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Posted: 12/14/2016 8:00:28 PM EDT
[#31]
Good deal. I saw 5x5 mentioned in a thread in GD a while back, looked into and am now on day 2.
Im 6'2", 182#, I need some muscle and this seemed like a good progression. |
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Posted: 12/15/2016 3:14:06 AM EDT
[#32]
Quote HistoryQuoted:
Yes, the 3X5 didn't last long. I started at my plateau 5X5 weight and it just wasn't working for me, I still couldn't get 3 sets of 5. I switched to 5/3/1 using the Vandersoft app. I completed the first "5" and did the first "3" today. When lifting the 5X5 I really didn't venture much from the base exercises, so the assistant exercises in the Vandersoft program are hitting muscles I haven't worked out. So far, so good. Make sure you read his book and do the BBB accessories. I got crazy gains when I stuck to his program after I milked SS for all it was worth. |
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Posted: 12/15/2016 8:26:55 AM EDT
[#33]
Quote HistoryQuoted:
Good deal. I saw 5x5 mentioned in a thread in GD a while back, looked into and am now on day 2. <img src=http://www.ar15.com/images/smilies/smiley_abused.gif border=0 align=middle> Im 6'2", 182#, I need some muscle and this seemed like a good progression. You'll get some muscle, no doubt. |
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Posted: 12/15/2016 8:27:09 AM EDT
[#34]
Quote HistoryQuoted:
Make sure you read his book and do the BBB accessories. I got crazy gains when I stuck to his program after I milked SS for all it was worth. Will do on the book. |
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Posted: 12/15/2016 10:46:18 AM EDT
[#35]
Quote HistoryQuoted:
Will do on the book. It's pretty easy to read, I mean, it's written by a muscle head, right? It's not quite ready for crayons, but still an easy read. But he does explain why he sets things up the way he does and the 'wisdom' is sorta salted through the rest of it. |
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Posted: 12/16/2016 8:46:29 PM EDT
[#36]
Quote HistoryQuoted:
It's pretty easy to read, I mean, it's written by a muscle head, right? It's not quite ready for crayons, but still an easy read. But he does explain why he sets things up the way he does and the 'wisdom' is sorta salted through the rest of it. It takes like 30 minutes to read that book. It's almost as it was written by a lifting bro. 
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Posted: 12/16/2016 10:20:45 PM EDT
[#37]
Quote HistoryQuoted:
It takes like 30 minutes to read that book. It's almost as it was written by a lifting bro. <img src=http://www.ar15.com/images/smilies/anim_rofl.gif border=0 align=middle> This one, right? 5/3/1: The Simplest and Most Effective Training System for Raw Strength (2nd Edition) https://www.amazon.com/dp/B00686OYGQ/ref=cm_sw_r_cp_api_ZckvybH1ER8DX?tag=vglnk-c102-20 |
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Posted: 12/16/2016 10:43:37 PM EDT
[#38]
Quote HistoryQuoted:
This one, right? 5/3/1: The Simplest and Most Effective Training System for Raw Strength (2nd Edition) https://www.amazon.com/dp/B00686OYGQ/ref=cm_sw_r_cp_api_ZckvybH1ER8DX?tag=vglnk-c102-20 That's it. |
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