Discussion
stargazer30 said:
Stalled for 3rd time on OHP today at 42.5kg. Got 5 reps for 4 sets and last set I failed the last rep. Balls Balls Balls 
The SL App is telling me I've stalled too much, I suck and need to get some fractional plates. Anyone used these? Its either that or I try to increase my reps on a lighter weight.
Stalled 3x on the same weight or 3x actual deloads?The SL App is telling me I've stalled too much, I suck and need to get some fractional plates. Anyone used these? Its either that or I try to increase my reps on a lighter weight.
The first time I tried going from 35kg to 37.5kg, I could barely do 3 reps on the 1st set, so I stuck at 35kg doing 5x5 for 4 weeks (6 sessions) and did 5/5/5/3/3 at 37.5kg on my first try. Might be worth a try to stay at 42.5kg for a 2-3 weeks then move up and see how you go. If the 42.5kg is getting easier you know progress is being made.
Edited by Tall_Paul on Monday 18th July 22:38
Tall_Paul said:
stargazer30 said:
Stalled for 3rd time on OHP today at 42.5kg. Got 5 reps for 4 sets and last set I failed the last rep. Balls Balls Balls
The SL App is telling me I've stalled too much, I suck and need to get some fractional plates. Anyone used these? Its either that or I try to increase my reps on a lighter weight.
Stalled 3x on the same weight or 3x actual deloads?The SL App is telling me I've stalled too much, I suck and need to get some fractional plates. Anyone used these? Its either that or I try to increase my reps on a lighter weight.
The first time I tried going from 35kg to 37.5kg, I could barely do 3 reps on the 1st set, so I stuck at 35kg dong 5x5 for 4 weeks (6 sessions) and did 5/5/5/3/3 at 37.5kg on my first try. Might be worth a try to stay at 42.5kg for a 2-3 weeks then move up and see how you go. If the 42.5kg is getting easier you know progress is being made.
Tall_Paul said:
stargazer30 said:
Stalled for 3rd time on OHP today at 42.5kg. Got 5 reps for 4 sets and last set I failed the last rep. Balls Balls Balls
The SL App is telling me I've stalled too much, I suck and need to get some fractional plates. Anyone used these? Its either that or I try to increase my reps on a lighter weight.
Stalled 3x on the same weight or 3x actual deloads?The SL App is telling me I've stalled too much, I suck and need to get some fractional plates. Anyone used these? Its either that or I try to increase my reps on a lighter weight.
The first time I tried going from 35kg to 37.5kg, I could barely do 3 reps on the 1st set, so I stuck at 35kg doing 5x5 for 4 weeks (6 sessions) and did 5/5/5/3/3 at 37.5kg on my first try. Might be worth a try to stay at 42.5kg for a 2-3 weeks then move up and see how you go. If the 42.5kg is getting easier you know progress is being made.
Edited by Tall_Paul on Monday 18th July 22:38
If you stall for three times in a row again, then 'hard' deload - step down two weight levels for five sessions - then try progressing again.
shakotan said:
If you stall for three times in a row, you should 'soft' deload - step back down to the previous weight for three session - then try progressing again.
If you stall for three times in a row again, then 'hard' deload - step down two weight levels for five sessions - then try progressing again.
The app does it differently, if you fail at the same weight 3x times in a row, you deload by 10% (or the nearest weight to 2.5kg) and then work back up from there.If you stall for three times in a row again, then 'hard' deload - step down two weight levels for five sessions - then try progressing again.
Normally, if you deload you'll have a few sessions where it's a bit easier before hitting the weight you failed on again, gives a bit of time to recover, especially on squats.
I've hit a bit of a plateau in my weight and weights lifted, I deloaded on squats end of May at 77.5kg, then managed 82.5kg 5x5 before working in London for a week at the end of June, and coming back to a 10% deload which means I'm now only just back up to 80kg today, but I'm hitting my limit - so I've upped my calories by 200 to 3200 a day to try and break through this. I've been stuck at 13 stone dead for a few weeks now too.
For all those who plateau, get bored easily, like to mix things up a bit etc, I offer this suggestion*.
It's not based on any kind of science, and I don't promise you untold riches or that you'll be more attractive to women.... it's just something that has 'felt right' to me, after a couple of years of using 5x5 as part of my weight training during that time.
1. Do 5x5 for 4-6 weeks. Only do it for less than 6 weeks if you hit an absolute wall though, otherwise see the 6 weeks through.
2. Lets say your stats at that point are:
Bench - 80kg
Squat - 90kg
Dead - 100kg
BOR - 60kg
OHP - 50kg
(It doesn't matter what they are; I use these figures illustratively)
3. For 2 weeks, do the same exercises, but in a 'hypertrophic' way. This could look like:
Bench - 15 x 50kg; 12 x 60kg; 10 x 70kg
Squat - 12 x 60kg; 10 x 70kg; 8 x 80kg
Dead - 10 x 60kg; 8 x 80kg (just two sets; you'll be doing just one under 5x5)
BOR - 3 x 10 x 50kg
OHP - 3 x 8 x 40kg
4. You'll note that they don't all follow the same pattern of starting number and step down, but these have 'felt right' for me.
5. If you fail in a set, quickly re-rack, drop 5-10kg, and continue the set.
6. Always finish the set, even if you end up with just an empty bar!
7. After the two weeks - and I wouldn't necessarily bother increasing the weight in the second week, just let your first week experience guide you - return to 5x5 at the next step you were due to have done. If you were failing, that may mean the stage you were failing at.
8. Do add accessory lifts/pulls into sessions if you have time/energy etc. This is about properly pushing the muscles to exhaustion. The first time I did it, after several months of 5x5, I found that I had remarkably poor endurance strength. But the muscles quickly switched to lapping it up. Looks great in the mirror too; #GetSwole
*This suggestion may or may not be good for you. Other exercise regimes are available.
It's not based on any kind of science, and I don't promise you untold riches or that you'll be more attractive to women.... it's just something that has 'felt right' to me, after a couple of years of using 5x5 as part of my weight training during that time.
1. Do 5x5 for 4-6 weeks. Only do it for less than 6 weeks if you hit an absolute wall though, otherwise see the 6 weeks through.
2. Lets say your stats at that point are:
Bench - 80kg
Squat - 90kg
Dead - 100kg
BOR - 60kg
OHP - 50kg
(It doesn't matter what they are; I use these figures illustratively)
3. For 2 weeks, do the same exercises, but in a 'hypertrophic' way. This could look like:
Bench - 15 x 50kg; 12 x 60kg; 10 x 70kg
Squat - 12 x 60kg; 10 x 70kg; 8 x 80kg
Dead - 10 x 60kg; 8 x 80kg (just two sets; you'll be doing just one under 5x5)
BOR - 3 x 10 x 50kg
OHP - 3 x 8 x 40kg
4. You'll note that they don't all follow the same pattern of starting number and step down, but these have 'felt right' for me.
5. If you fail in a set, quickly re-rack, drop 5-10kg, and continue the set.
6. Always finish the set, even if you end up with just an empty bar!
7. After the two weeks - and I wouldn't necessarily bother increasing the weight in the second week, just let your first week experience guide you - return to 5x5 at the next step you were due to have done. If you were failing, that may mean the stage you were failing at.
8. Do add accessory lifts/pulls into sessions if you have time/energy etc. This is about properly pushing the muscles to exhaustion. The first time I did it, after several months of 5x5, I found that I had remarkably poor endurance strength. But the muscles quickly switched to lapping it up. Looks great in the mirror too; #GetSwole
*This suggestion may or may not be good for you. Other exercise regimes are available.
I'm actually having a complete break of one week from everything. Never thought I would enjoy it but with the excessive heat this week, I timed it well. I think my mind and body needed a break as my last few sessions were a wipe out.
Probably start again with a 10-20% drop in weight.
Probably start again with a 10-20% drop in weight.
MYOB said:
I'm actually having a complete break of one week from everything. Never thought I would enjoy it but with the excessive heat this week, I timed it well. I think my mind and body needed a break as my last few sessions were a wipe out.
Probably start again with a 10-20% drop in weight.
When I played rugby the coach instructed us to have a two week break from all exercise during the summer. It is amazing how muchProbably start again with a 10-20% drop in weight.
A) we recovered
B) our lifts / fitness were better on returning to the gym/field/track
theshrew said:
How do you guys find cardio with all the squats in this program. Or don't you bother with it ?
I used to run and do the 5x5. But I got to the point where I simply couldn't run effectively due to the squats. Thus I simply stopped running and get my cardio walking the dogs. MYOB said:
theshrew said:
How do you guys find cardio with all the squats in this program. Or don't you bother with it ?
I used to run and do the 5x5. But I got to the point where I simply couldn't run effectively due to the squats. Thus I simply stopped running and get my cardio walking the dogs. Tall_Paul said:
The app does it differently, if you fail at the same weight 3x times in a row, you deload by 10% (or the nearest weight to 2.5kg) and then work back up from there.
Normally, if you deload you'll have a few sessions where it's a bit easier before hitting the weight you failed on again, gives a bit of time to recover, especially on squats.
Yeah I use the App so it was a 10% download. Having said that it was OHP press day today and I manually put it back up to 42.5kg and did 5x5 Normally, if you deload you'll have a few sessions where it's a bit easier before hitting the weight you failed on again, gives a bit of time to recover, especially on squats.
I figured I'd get it this week as I only failed one rep last time. God help me next time @ 45kg though, I need micro weights.Oh I found also it makes OHP easier if you breathe at the top and go straight back up at the bottom, using muscle tension/bounce to help get the weight moving up. I used to breathe at the bottom and press from a dead stop and that seemed to make the later reps really hard.
Edited by stargazer30 on Friday 22 July 13:49
Edited by stargazer30 on Friday 22 July 13:50
olly22n said:
shakotan said:
olly22n said:
Inputted my data in the 5x5 app and the weights are coming out a little low.
Is it a case of trust the app and go for it, or bump it up to what i feel i can achieve?
Are you just starting?Is it a case of trust the app and go for it, or bump it up to what i feel i can achieve?
AFAIK the course starts everyone on the same weight.
If you're finding the early weights easy, just use the opportunity to fine tune your form.
stargazer30 said:
Yeah I use the App so it was a 10% download. Having said that it was OHP press day today and I manually put it back up to 42.5kg and did 5x5 I figured I'd get it this week as I only failed one rep last time. God help me next time @ 45kg though, I need micro weights.
Oh I found also it makes OHP easier if you breathe at the top and go straight back up at the bottom, using muscle tension/bounce to help get the weight moving up. I used to breathe at the bottom and press from a dead stop and that seemed to make the later reps really hard.
With the OHP I've started doing a 'bounce' at the bottom, as Mark Rippetoe teaches, it's not a leg movement, just a bounce of the hips to get the weight moving the first bit off the chest. I figured I'd get it this week as I only failed one rep last time. God help me next time @ 45kg though, I need micro weights.Oh I found also it makes OHP easier if you breathe at the top and go straight back up at the bottom, using muscle tension/bounce to help get the weight moving up. I used to breathe at the bottom and press from a dead stop and that seemed to make the later reps really hard.
Edited by stargazer30 on Friday 22 July 13:49
Edited by stargazer30 on Friday 22 July 13:50
See here https://youtu.be/CnBmiBqp-AI
olly22n said:
Is the warm up important then? I have never bothered really.
I'm currently doing the 5x5 across 3 exercises in 15/20 mins.
How long are you taking once the weights get more challenging? Have you seen much benefit/improvement?
You have to buy the 'warm up' option in the app, but it only recommends adding a warm up once you hit a certain weight. My warm up at 85kg on squats is:I'm currently doing the 5x5 across 3 exercises in 15/20 mins.
How long are you taking once the weights get more challenging? Have you seen much benefit/improvement?
5x 20kg (empty bar)
5x 20kg (empty bar)
5x 40kg
5x 60kg
3x 72.5kg
then your working sets. The warmup sets are done with no rest period in between apart from putting the weights on the bar (or finding a 10kg plate!). Obviously you don't want to go straight into an 85kg squat from nothing.
I need the full 3 minutes rest between sets, so with the warm up taking 10 minutes (including a 3 min rest before starting the working sets), then 12 minutes of rest between sets, a full 5x5 at decent weight was taking 30 minutes minimum just for squats. I need a full hour minimum, 1hr 15 really to not have to rush. add up the rest periods of 3 mins in between and before working sets and that's 45 minutes of just rest periods! So you can see how it will start getting much longer.
I started SL 5x5 in February, and deloaded on the squat at 55kg in March, so yeah you could say I've seen some improvement.
My second deload was at 77.5kg, I'm hoping to get to 100kg before needing to deload for a 3rd time. I'm 6ft 3, 82kg, was 76kg when I started.Gassing Station | Health Matters | Top of Page | What's New | My Stuff