5x5 for 6 months

[irish newbie]

Hi Folks,

just wondering if this looks ok, I have been doing it past 4 months and seem to be coming to a stall, should i change to hypertrophy now?

I do 4 Major lifts 5x5
Squat, deadlift, bench press and Bent over row (on off days i have chin up and dip bar, i might do a few sets) - so basically i work all muscle groups every workout and 3 times a week.

I am stalling on weight, so should i drop weight and start 3 x 8-10 until i stall on this, or add in ISO during my 5x5. Or split body parts over the week. I'm trying to add size.

I have been training the past decade, maybe i'm just bored and need a few new routines.

Thanks
G

[zedhed]

Re: 5x5 for 6 months

Hey bro I love 5x5s. My fav being Strong Lifts, but to ans your question I would just do a reset. Back off your weights say 10% and just continue as you have been.
Really there is no rule that says you cant also drop the 5x5 and move on so really its all up to you.
I do know that the 5x5 can be pretty hard on a guy so that might be even more reason to move on.
BTW if you dont mind what were your starting weight and where are you now?

[irish newbie]

Re: 5x5 for 6 months

Hey bro I love 5x5s. My fav being Strong Lifts, but to ans your question I would just do a reset. Back off your weights say 10% and just continue as you have been.
Really there is no rule that says you cant also drop the 5x5 and move on so really its all up to you.
I do know that the 5x5 can be pretty hard on a guy so that might be even more reason to move on.
BTW if you dont mind what were your starting weight and where are you now?

Thanks for the reply ZED, love the Avatar lol

Dead lift started at 80KGs now 120 KGs
Bench started at 60 KGs now at 80 KGs
Squat started at 60 KGs now at 90 KGs
Bent over row staretd at 40 KGs now at 55 KGs

I could stay on the 5x5 and reset sounds good.

[zedhed]

Re: 5x5 for 6 months

Thanks for the reply ZED, love the Avatar lol

Dead lift started at 80KGs now 120 KGs 176Lbs now 265
Bench started at 60 KGs now at 80 KGs 132 Lbs now 176
Squat started at 60 KGs now at 90 KGs 132Lbs now 198
Bent over row staretd at 40 KGs now at 55 KGs 88 Lbs now 121

I could stay on the 5x5 and reset sounds good.

Ok bro from your weights I would def suggest this.

Do a 10% reset. Reduce all weights by 10% and keep progressing. If you wanna take a week off then fine.

But, each and every workout add 5 Lbs-2.26 Kg to each and every lift. I think you will def be surprised at the weights that you are really capable of moving in those lifts.
Add 5 Lbs - 2.26 Kg only, not more and not less. There is science behind this bro.

What I have set out for you is a variation of the SL 5x5. The variable is the lifts that you choose to do. The rest is directly from the SL 5x5.

If you wanna keep a log I will be right in there with you. I have used the SL 5x5 pretty much as my stand by program and I love and tell everybody about it. IMO you cant beat it for strength and if you eat to support the program you can get some decent size out of it too.
On any 5x5 thats where most peeps kill themselves. You have to take in a ton of cals cuz your advancing your weights every week. Your bod needs the fuel to keep up and promote muscle strength and size.
So long story short dont be afraid to EAT! In fact you wont get the full benefit from your program if you dont.

[irish newbie]

Re: 5x5 for 6 months

This is great ZED, thanks a million.

I have done b4 and after pics, so i'll give it 3 Months and reasses again.

Go ràibh màith agait

[zedhed]

Re: 5x5 for 6 months

All good bro.
What does that part of the bottom of your post mean?

[irish newbie]

Re: 5x5 for 6 months

Means "Thank you" in Irish

[zedhed]

Re: 5x5 for 6 months

Cool,
Your Welcome
means....your welcome.