andygates: (Default)
[personal profile] andygates
I'm in week 9 of this 12-week Stronglifts 5x5 programme, and things are starting to stall out a bit.  It's taking several goes to make a weight, and the progression is losing its relentless linearity. According to my stats, I'm as strong as I've ever been, and all at once. 

The 5x5 rep/set structure and big compound lifts have, very effectively, taken up all the muscle memory I laid down in the past.  This is awesome for a re-starter, but I think it means SL5x5 isn't a lifetime plan.  Well, it was never meant to be: I'm looking now at cutting the number of sets to 3x5 in the monster lifts, where the volume (weight x reps) gets absurdly huge and hard to recover from.  The warmup weight starts to be considerable, big enough to factor into recovery, so it's not "air squats then 5 x 60kg" (which is how my SL started, cripes!) so much as "60, 100, and then 3x 127.5" (this evening's bar-bending fun).

Itching to do some heavy singles, too, but that's for week 13, which is "Let's Pretend: Powerlifter" week, chasing PRs.  Chasing that thousand.

What comes after that?  I'm considering an actual (gasp) intermediate strength program -- something like 3 full body workouts with Heavy, Light, Medium instead of linear progression, sawtoothing the max up once a week).

I'll call SL5x5 a huge success for what it is: a beginner-to-intermediate strength program that's really hard to screw up, and well suited for restarters who can gorge on muscle-memory newbie gains for a couple of months. 
From:
Anonymous( )Anonymous This account has disabled anonymous posting.
OpenID( )OpenID You can comment on this post while signed in with an account from many other sites, once you have confirmed your email address. Sign in using OpenID.
User
Account name:
Password:
If you don't have an account you can create one now.
Subject:
HTML doesn't work in the subject.

Message:

 
Notice: This account is set to log the IP addresses of everyone who comments.
Links will be displayed as unclickable URLs to help prevent spam.

Profile

andygates: (Default)
andygates

April 2017

S M T W T F S
      1
2345678
9 101112131415
16171819202122
23242526272829
30      

Most Popular Tags

Style Credit

Expand Cut Tags

No cut tags
Page generated Sep. 24th, 2017 02:07 pm
Powered by Dreamwidth Studios