Program after stronglifts

wingnut32

Ive got two weeks before I finish the stronglifts program and I think Ive done well (0kg squat to 85kg in 10 weeks). The problem is im really starting to struggle with the squats, I really have enjoyed the program but I dont think Im going to get too much further with the squats due to the volume involved.
So the question I have is what to do in two weeks time, do I continue on or is there another program I can do to keep progressing.

G86

Maybe switch over to Starting Strength? 3x5's? Or you could jump on the Smolov bandwagon:D

brianthebard

yeah either starting strength or bill starr's 5x5 if you want to continue in a similar vein.

TommyKnocker

Can I ask have you only been doing SL for 10 weeks?

How many times have you had to reset on your squat?

Is your diet set up to facilitate gaining size & strength?

Personally I think you probably have more improvement to get out of SL. I don't think SL was developed as a short term strength program.

However it is of course totally up to you as to whether you switch to something else or reset on your squat and go again. If you do decide to switch, then the programs listed already are good options.


M.

Degsy

I just started a new programme thanks to young Hanley..how long is it good to keep it going for before switching to something else?

BadCharlie

With Starting Strength could u still do maybe 2 cardio workouts during the week?

Or is thier no point in doing cardio if your trying to build strength/mass.

Degsy

BadCharlie wrote: »

With Starting Strength could u still do maybe 2 cardio workouts during the week?

Or is thier no point in doing cardio if your trying to build strength/mass.

By all means do cardio..its essential for improving your stamina and general fitness.
Just dont overdo it to the extent that you're eating into your muscle-building calories.
This is only gonna be a problem if you're doing something like marathon training on top of your weights.

wingnut32

B-Builder wrote: »

Can I ask have you only been doing SL for 10 weeks?

How many times have you had to reset on your squat?

Is your diet set up to facilitate gaining size & strength?

Personally I think you probably have more improvement to get out of SL. I don't think SL was developed as a short term strength program.

However it is of course totally up to you as to whether you switch to something else or reset on your squat and go again. If you do decide to switch, then the programs listed already are good options.


M.

Ive only been doing ten weeks.

Ive only stalled today on squats but its becoming more of a mental thing!

DIet is as follows:

8am - 100g jumbo oats,handful mixed nuts, two tablespoons flaxseed, protien shake.

11am - tuna sambo brown bread, natural yogurt w strawberries and flaxseed, pint of milk.

2pm - 2 cups brown pasta, two chicken fillets, protein shake.

5pm - 3 oatcakes heaped w/ peanut butter pint of milk

7pm - beef/chicken w/ veg protein with 50g dextrose.

10pm - 3 oatcakes w/ pb and a pint of milk.

As i have said i think ive done really well but the squats are killing me, by the way im 35 and this is the first time I have done a weight training program properly.

G86

Did you actually fail on 85kgx5x5 or did you just find it tougher? If you didn't fail then keep going with it, and see how you go. Otherwise, look at the above options.

Armedocr

I found that as I got up to higher weights on squats I couldn't progress squatting 3 days a week. You'll always have someone telling you to fix your diet, you aren't recovering but the fact is SL isn't a one size fits all program.

You could have a look over at Ironaddicts. He wrote up a 5x5 routine that doesn't involve squatting 3x a week if you want to continue in the same style.

Hanley

Keep going til you're not making improvements anymore... I dunno why anyone would change sooner.

As for not pogressing, if you're sqautting 5x5 3x per week, go to 2x per week. Or go to 3x5 3x per week. Or 3x5 2x per week. There's a ton of options available without hving to gut your program.

wingnut32

G86 wrote: »

Did you actually fail on 85kgx5x5 or did you just find it tougher? If you didn't fail then keep going with it, and see how you go. Otherwise, look at the above options.

I failed on the 5th set and just about made it through the 4th, looking at some of the replies ill try doing 3x5. Is 3x5 3 times a week enough??

Also, is the diet ok or should i be eating more at this stage?

G86

wingnut32 wrote: »

I failed on the 5th set and just about made it through the 4th, looking at some of the replies ill try doing 3x5. Is 3x5 3 times a week enough??

Also, is the diet ok or should i be eating more at this stage?

Try 3 times a week, if you aren't recovering well then switch to twice a week. Everyone is different so you won't know til you try it. I'd think that if you're doing 5x5 3 times a week now though you should be good to carry on with that at 3x5.

Not sure about the diet. Hanley?

TommyKnocker

wingnut32 wrote: »

Also, is the diet ok or should i be eating more at this stage?

Diet looks pretty good to me, don't really see anything wrong with it. But can I ask your height & weight and what you current goals are?


M

wingnut32

B-Builder wrote: »

Diet looks pretty good to me, don't really see anything wrong with it. But can I ask your height & weight and what you current goals are?


M

Im 6'1 and am now 95kg, I should say that i was overweight before I started. I was around 89kg 10 weeks ago.

I have seen some gains plus the gut is getting bigger but this doesnt bother me as Im going to start cutting in January.

My goals are to get back to around 85kg with a much lower bf % before May.

Brian?

wingnut32 wrote: »

Ive only been doing ten weeks.

Ive only stalled today on squats but its becoming more of a mental thing!

DIet is as follows:

8am - 100g jumbo oats,handful mixed nuts, two tablespoons flaxseed, protien shake.

11am - tuna sambo brown bread, natural yogurt w strawberries and flaxseed, pint of milk.

2pm - 2 cups brown pasta, two chicken fillets, protein shake.

5pm - 3 oatcakes heaped w/ peanut butter pint of milk

7pm - beef/chicken w/ veg protein with 50g dextrose.

10pm - 3 oatcakes w/ pb and a pint of milk.

As i have said i think ive done really well but the squats are killing me, by the way im 35 and this is the first time I have done a weight training program properly.

That's one clean diet right there.

If you're progressing still you're obviously doing something right, so as the others said keep at it.

If you find yourself stalling, drop the volume. You do 3x5 3times a week and make plenty of gains.

Personally I like a heavy day, light day and medium day. So Monday is 5x5, Wed is 3x5 + 1x8 and Friday is 3x5 and 1x3. Sounds complicated but its really not.

d'Oracle

wingnut32 wrote: »

I failed on the 5th set and just about made it through the 4th, looking at some of the replies ill try doing 3x5. Is 3x5 3 times a week enough??

Yes. A lot of people do 3x5.
The most important thing is progress as Hanley said above.

wingnut32

Hit 92.5 on squats 3x5 which is just about bodyweight, absolutley thrilled I never thought Id get this far:D