Something to move on from Stronglifts

traco

Howdy, just looking for some ideas. Been coming back from injury stops and starts and doing strong lifts 5 x 5 to get some strength back but did make one change to it. I train 3 days per week and subbed front squats for the middle day, so back squat twice per week and front one day.


I'm approx 110kg and 6'4" and the wrong side of 45. I'm starting to stall and would also like to get sub 100kg but maintain my strength and increase fitness and speed.


Current lifts
BS 130 x 5 x 5
FS 97.5 x 5 x 5
DL 165 x 5 x 3 (I know it should be only one set but I like DL)
Bench 85 x 5 x 5 needs to be better
Strict press 55 x 5 x 5 this was max and really depends on the day
Row 65 x 5 x 5


I'm stalling on the bench and press and other numbers aren't too bad. I'm on hols all next week and have been thinking about a change when I come back. I'd also like to be able to work some fitnes and speed work for sport and also be able to play sport 2-3 hours per week.


Diet - not totally brutal but it could be vastly improved and cutting out teh few beers would make a massive difference.


So any suggestions to maintain or slowly progress strength and increase fitness and speed. Access to a regular gym but forget about throwing barbells around with weights for power. Did the CF thing and was 95kg but too many injuries and took from playing sport. BTW I also work full time and schedule can be a bit random.


Thanks

Mellor

traco wrote: »

Howdy, just looking for some ideas. Been coming back from injury stops and starts and doing strong lifts 5 x 5 to get some strength back but did make one change to it. I train 3 days per week and subbed front squats for the middle day, so back squat twice per week and front one day.


I'm approx 110kg and 6'4" and the wrong side of 45. I'm starting to stall and would also like to get sub 100kg but maintain my strength and increase fitness and speed.


Current lifts
BS 130 x 5 x 5
FS 97.5 x 5 x 5
DL 165 x 5 x 3 (I know it should be only one set but I like DL)
Bench 85 x 5 x 5 needs to be better
Strict press 55 x 5 x 5 this was max and really depends on the day
Row 65 x 5 x 5


I'm stalling on the bench and press and other numbers aren't too bad. I'm on hols all next week and have been thinking about a change when I come back. I'd also like to be able to work some fitnes and speed work for sport and also be able to play sport 2-3 hours per week.


Diet - not totally brutal but it could be vastly improved and cutting out teh few beers would make a massive difference.


So any suggestions to maintain or slowly progress strength and increase fitness and speed. Access to a regular gym but forget about throwing barbells around with weights for power. Did the CF thing and was 95kg but too many injuries and took from playing sport. BTW I also work full time and schedule can be a bit random.


Thanks

If you are starting to stall, deload everylift by 5kg (10kg DL)
If you stall again switch to MadCow 5x5

traco

Mellor wrote: »

If you are starting to stall, deload everylift by 5kg (10kg DL)
If you stall again switch to MadCow 5x5

Cheers - I'll research Madcow. I haven't been doing any accessory stuff so thats probably the issue on the bench and OH press.

Mellor

traco wrote: »

I haven't been doing any accessory stuff so thats probably the issue on the bench and OH press.

Probably not tbh.
Doing bench only you should get you to a BW bench without difficulty. It's just about getting in the reps. You just can't expect to add 2.5kg weekly forever.

FWIW, your bench and OHP are more or less in the ratio you'd expect. None of the lifts look way out of line. Deadlift is probably slightly more developed, but thats fine

ThunbergsAreGo

I have been doing this
https://www.boards.ie/vbulletin/showpost.php?p=106946702&postcount=25 and really enjoying it (Thanks Mellor!)

Mellor

naughtb4 wrote: »

I have been doing this
https://www.boards.ie/vbulletin/showpost.php?p=106946702&postcount=25 and really enjoying it (Thanks Mellor!)

That's also a great option.

traco

Thanks lads - the 130 squats felt fine so a 1RM could be 150 on a good day. DL were also fine so I'd say a 1RM should be 190-200 ish. I'm pleased with that as 2/3 years ago when I was doing the CF thing my 1RM back squat was 130 and before I injured (very bad hand injury that took me out for nearly 6 months, Oct 16) myself it had fallen back to 120. So hitting the 130x5x5 was a bit of a milestone.

Those programs look interesting and I'm tempted with the idea of carrying on as is trying to build more strength. I don't want to loose the strength gains made so far but I do find that the day after the body struggles and the legs etc are slow and heavy and I'm not capable of 100%.

The reason I need to get faster and buildup my fitness and recovery is because my daughter is a fairly serious tennis player. Currently I don't have the cardio / speed to hang in with her. When shes playing tournaments she wants me to hit/warm up to get her eye in but in my present condition I'm not at the races. Also my current bodyweight does not do me any favours in terms of movement / change of direction etc. Hence the sub 100kg target.

Ideally I'd like to lift 3 days (maybe 2 would be enough) per week to maintain the strength and the following day either play tennis or train cardio / fitness / power and drop kgs. Endurance is not so much an issue, its much more about the intensity and recovery over the period of an hour.

Any suggestions for a a lifting regime that would facilitate that but not tax me so much that I can't push on the other days? Higher weights - lower reps, same weights - higher reps, some sort of combination of all of the above? Something I could work with for 3/4 months and then kick back into a strength cycle in the crap winter around Nov/Dec

Dtp1979

Try this workout
https://www.boards.ie/b/thread/2057311400