Posted: 7/25/2016 11:35:19 PM EDT
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I've done SL5x5 on and off for a few years. Here are my current numbers:
Squat: 255 Bench: 200 Deadlift: 370 BOR: 150 (I can't do OHP due to low ceilings. I did mil press for a while, but I just have a flat bench and a 2 post rack, and it was starting to feel slightly dangerous unracking and re-racking) The weights are finally starting to feel heavy. Form is good; my squats are just past parallel (judged by a buddy). I'm used to feeling lightheaded after heavy deadlifts but I'm starting to feel it after squats now and to a lesser extent on bench. Should I keep doing SL, try 531, stay at my current weights for a while, or something else? My only real goal is "lift heavier shit". I don't have any numerical goals in mind except 225 on bench. |
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Quoted:
Are you still making progress? Yes, but I'm getting to the point where the final set is hard to complete. On the last two days I did bench I had to rack the bar and rest for a few seconds before completing the final rep. Having been pinned under the bar a couple of times, I can feel when I do or don't have one more rep in me pretty well. I did a 1 month Ostarine cycle about 6 months ago and saw incredible gains on it (and then foolishly took about 2 months off lifting and lost it all - I was doing 300 lb squats at the time). I take the dog for a ~3 mile walk 5 days a week. I lift MWF and TH I do some extra cardio - either running a few miles or riding my bike ~10 miles. Every Saturday I play hockey for 2 hours. And while I have a thread going - with that exercise schedule, and eating paleo, I still can't seem to drop below 250 lbs. I know building muscle and losing weight are mostly mutually exclusive, but I still feel like I should be dropping weight. Body shape is changing - gut is getting smaller and legs and arms are getting bigger, but it's still annoying me. |
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Read this
If strength is your goal, I think you're probably a little early to go to 5/3/1...but it wouldn't hurt. I think with a reset and maybe fractional plates you should be able to milk more linear gains. I'd also drop the running and bike riding in favor of sprints/HIIT. |
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Quoted:
Yes, but I'm getting to the point where the final set is hard to complete. On the last two days I did bench I had to rack the bar and rest for a few seconds before completing the final rep. Having been pinned under the bar a couple of times, I can feel when I do or don't have one more rep in me pretty well. I did a 1 month Ostarine cycle about 6 months ago and saw incredible gains on it (and then foolishly took about 2 months off lifting and lost it all - I was doing 300 lb squats at the time). I take the dog for a ~3 mile walk 5 days a week. I lift MWF and TH I do some extra cardio - either running a few miles or riding my bike ~10 miles. Every Saturday I play hockey for 2 hours. And while I have a thread going - with that exercise schedule, and eating paleo, I still can't seem to drop below 250 lbs. I know building muscle and losing weight are mostly mutually exclusive, but I still feel like I should be dropping weight. Body shape is changing - gut is getting smaller and legs and arms are getting bigger, but it's still annoying me. Quoted:
Quoted:
Are you still making progress? Yes, but I'm getting to the point where the final set is hard to complete. On the last two days I did bench I had to rack the bar and rest for a few seconds before completing the final rep. Having been pinned under the bar a couple of times, I can feel when I do or don't have one more rep in me pretty well. I did a 1 month Ostarine cycle about 6 months ago and saw incredible gains on it (and then foolishly took about 2 months off lifting and lost it all - I was doing 300 lb squats at the time). I take the dog for a ~3 mile walk 5 days a week. I lift MWF and TH I do some extra cardio - either running a few miles or riding my bike ~10 miles. Every Saturday I play hockey for 2 hours. And while I have a thread going - with that exercise schedule, and eating paleo, I still can't seem to drop below 250 lbs. I know building muscle and losing weight are mostly mutually exclusive, but I still feel like I should be dropping weight. Body shape is changing - gut is getting smaller and legs and arms are getting bigger, but it's still annoying me. Are you using an Olympic bar? Don't use collars if lifting by yourself incase you have to dump it. |
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Quoted:
Yes, but I'm getting to the point where the final set is hard to complete. On the last two days I did bench I had to rack the bar and rest for a few seconds before completing the final rep. Having been pinned under the bar a couple of times, I can feel when I do or don't have one more rep in me pretty well. I did a 1 month Ostarine cycle about 6 months ago and saw incredible gains on it (and then foolishly took about 2 months off lifting and lost it all - I was doing 300 lb squats at the time). I take the dog for a ~3 mile walk 5 days a week. I lift MWF and TH I do some extra cardio - either running a few miles or riding my bike ~10 miles. Every Saturday I play hockey for 2 hours. And while I have a thread going - with that exercise schedule, and eating paleo, I still can't seem to drop below 250 lbs. I know building muscle and losing weight are mostly mutually exclusive, but I still feel like I should be dropping weight. Body shape is changing - gut is getting smaller and legs and arms are getting bigger, but it's still annoying me. Quoted:
Quoted:
Are you still making progress? Yes, but I'm getting to the point where the final set is hard to complete. On the last two days I did bench I had to rack the bar and rest for a few seconds before completing the final rep. Having been pinned under the bar a couple of times, I can feel when I do or don't have one more rep in me pretty well. I did a 1 month Ostarine cycle about 6 months ago and saw incredible gains on it (and then foolishly took about 2 months off lifting and lost it all - I was doing 300 lb squats at the time). I take the dog for a ~3 mile walk 5 days a week. I lift MWF and TH I do some extra cardio - either running a few miles or riding my bike ~10 miles. Every Saturday I play hockey for 2 hours. And while I have a thread going - with that exercise schedule, and eating paleo, I still can't seem to drop below 250 lbs. I know building muscle and losing weight are mostly mutually exclusive, but I still feel like I should be dropping weight. Body shape is changing - gut is getting smaller and legs and arms are getting bigger, but it's still annoying me. I've been doing John Welbourne's Jacked Street for 8 months now, and its given me good results. About 100# on my deadlift and 65# on my squat, just to name a few. It uses the train heroic app, so I also see other people's results and it might be just what you need. It's not free though. |
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Quoted:What is 5/3/1? Jim Wendler's lifting program. His book is often recommended reading here after you start stalling on Starting Strenght/Stronglifts (or whatever beginner program). You can look at this long, GD-esque thread for more answers/entertainment. |
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What is 5/3/1? Is it ~60% of max 5 times ~80% of max 3 times max 1 time or some variation of that? Well...first you take/test for 1RM for each of the 4 main lifts. THEN take 90% of that...this is your Training Max (TM), all lifts will be calculated off this All warm-up sets will be 40% (of TM) x 5 50% x 5 60% x 3 Work Sets vary on the week Week 1 - 65% x 5 75% x 5 85% x 5+ (as many as you fell like doing, but get at least 5) Week 2 - 70% x 3 80% x 3 90% x 3+ Week 3 - 75% x 5 85% x 3 95% x 1+ Week 4 becomes deload - 60% X 5 x 3 after warmup sets Simple 
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Quoted:
Read this If strength is your goal, I think you're probably a little early to go to 5/3/1...but it wouldn't hurt. I think with a reset and maybe fractional plates you should be able to milk more linear gains. I'd also drop the running and bike riding in favor of sprints/HIIT. I agree. I really like 5/3/1, but you need to reset (maybe even 2-3 tines) to milk as much linear progression as you can from SL before ditching the program. |
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Quoted:
I agree. I really like 5/3/1, but you need to reset (maybe even 2-3 tines) to milk as much linear progression as you can from SL before ditching the program. Quoted:
Quoted:
Read this If strength is your goal, I think you're probably a little early to go to 5/3/1...but it wouldn't hurt. I think with a reset and maybe fractional plates you should be able to milk more linear gains. I'd also drop the running and bike riding in favor of sprints/HIIT. I agree. I really like 5/3/1, but you need to reset (maybe even 2-3 tines) to milk as much linear progression as you can from SL before ditching the program. This answers the question I was going to ask...when do you switch from SL? I have reset each exercise once so far (dead lifts only because I pulled a muscle). |
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What app is good? I'm ready to move away from 5x5 Quoted:
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Get an app to calculate for you. https://www.t-nation.com/workouts/531-how-to-build-pure-strength What app is good? I'm ready to move away from 5x5 I'm using Wendler Log by Vandersoft. If you search 5/3/1 in the App Store it should come up. |