5/3/1?

[Mart001]

squating 3 times a week at 5x5 is going to tax, look at starting strength and starting strength novice advanced, it moves the squat to two times a week 3x5, all you need is a small stress for adaption 5x5 seems alot, 5/3/1 is slower progress so its all about the time really, if your not in a race then... or after 3x5 twice a week you'll need more volume to aid adaption and longer to recover so it will then move to 5x5 once a week (with accessory), my squat has started to stall on weekly 5x5 so i'm switching to 5/3/1 for squat only as other lifts are still progressing.

[slash12]

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110kg is great, nothing to smirk at. I only got my weight so high because I been squatting weights since I was 14 lol. I am 5ft4, which makes my 150kg squat look impressive, but I lack strength in bench presses because I never do them and hate the feeling of it.

After squatting for about 3 weeks, the DOMS should disappear and it shouldn't affect your walking. Try something for me as a little experiment if you want and see if it helps. When you squat, try to explode up powerfully and try not to take too long coming back down (eccentrically), try to get the weight down safely, but without pushing too hard against it. I find that the eccentric movements make me sore for days with not much additional mass gains. Some people are different though.

You could try squatting some light weights every day, to prepare your muscles for the heavy squatting days. This should reduce muscle soreness. Work on pull ups and dips for some nice mass too. Training heavy squats once a week would still mean some good gains for you, some people panic and think they have to keep hitting them every couple of days - you are clearly overtraining.

Madcows 5 x 5 might be the solution. It has a heavy ramped 5 x 5 sets on Monday, then 4 x 5 on wednesday so the last heaviest set is dropped and then Friday is an even heavier day again with some lower reps and more volume. The light Wednesday session is a godsend though as not going to failure on squats really makes a difference in the long run and enables you to progress consistently week in week out as long as your diets up to scratch that is.

[smckellar1]

Will take a look at starting strength and madcow.in the meantime I am carrying on with stronglifts.Have deloaded and am concentrating on form and being more explosive.Still in pain but hopefully can work through it.Thanks for the replies

[MiniHulk]

Starting strength is decent. Will look at madcow too, always up for a new challenge. I don't ever like training to failure - it feels like I am training myself to fail at something lol.

[dope540]

i like 531. you use sub max weights, but each cycle you increase the weights. the % keeps me in check as i tend to go balls to the wall a lot and either burn out or get VERY close to injury territory. its the last set of hte big exercises that is the money maker. you do as many reps as you can with that weight. from that you can calculate your estimates 1rm if you want.

[Was_once_fat_dave]

I'm on 531 too at the moment, but have spent quite a while doing madcow before. To me I see madcow as more of a progression from SL5x5 than 531 is. I'd say go to madcow (or riptoes SS) and max that out and then move to 531.

[slash12]

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I'm on 531 too at the moment, but have spent quite a while doing madcow before. To me I see madcow as more of a progression from SL5x5 than 531 is. I'd say go to madcow (or riptoes SS) and max that out and then move to 531.

I've searched for 5-3-1 before but can't find it as I want to "progress" from Madcows 5 x 5 as I feel it has done all it can for me. Do you have a link or do you have to buy an e-book?

[dope540]

wendler 5 3 1.

you will have to buy the ebook as a lot of ht einfo is in it.

[Mart001]

A Hardcore Look At Wendler's 5/3/1 Powerlifting Routine | Muscle & Strength

you use google right?

[smckellar1]

After listening to everyone's advice,I am gonna start madcow tomorrow.would have liked to have carried on with stronglifts a little longer but feel I can continue to increase my lifts with better opportunity for recovery on madcow.I'm in it for the long haul,no mad rush.thanks folks