6 months into SL5x5 - would appreciate advice for next steps .

[dtop954358]

Hi , I'm a relative novice - would like any advice on what my next step should be ?
38 yo , 5'11 , 80Kg , 14 ish BF% been training SL 5x5 for 6 months 2/3 x weekly , also train karate .
1) Ive been told my lack of progress is because I dont weigh enough , I think my stats are OK for a beginner at my weight and age . BUT what would you say is an ideal weight to aim for - for a fairly muscular physique at low teens bf% ?
2) My progress on SL 5x5 has slowed / stalled and realise I cant make any significant gains now without increasing my weight / muscle mass which Im prepared to do IF I think its the correct progress path for me .
Current stats : 5x5 : squat 110 Kg , Bench 70Kg , OHP 55Kg , 1 x 5 Dead 140Kg .

I'm no strongman I know but again I'm happy with this progress so far . I could move onto 3 x 5 / 1 x 5 , Madcow etc bulk a bit with slower gains ..what do you guys think is a sensible next step ?
Im probably ready for a bit of a change any programmes you'd recommend ?
goals : get stronger , fitter , lower bf if poss .
Please no haters / shredders / flamers !
Sensible advice appreciated from experienced lifters !

[dope540]

continue with sl 5x5. you should easily be hitting:

1.5 x bw squat
1 x bw bench
1 x bw ohp
2 x bw deadlift.

this the the very least you should be hitting. do it right and it will take a while to max out the program. if you have a look at littlesimons training journal, he's on 2 x bw squats (at least 200kg squats) and he's been on 5x5 for a while.

if you aren't progressing, eat more, rest more.

[Was_once_fat_dave]

them stats ain't to bad after only 6 months of lifting. what do you see as a lack of progress? are you looking for more of a strength increase or a different physique? either way, if your stalling and have treid resetting the weights a few times try seeing what difference adding another 500 kcals to your daily intake does. a bit extra food often helps wonders at a plateau

[dtop954358]

Thanks guys .. I've been VERY committed to this programme , losing almost 50lbs in weight before starting lifting . Eating well , lifting 2/3 times a week , loading progressively , training hard . Im very lower body dominant and could probably make further gains on squat and deads , however I've deloaded 3 times each on my press , row and bench I literally cannot squeeze any more out of the program on these lifts . I'm progressing with 3 x 5 on these lifts at the moment and microloading in 1Kg increments . Agree I think I've reached my limit on upper body on these lifts at my current weight . Obviously after going from almost 16 stone to under 12 and a half ... I AM a bit fearful of putting weight back on .. although I understand if I eat an extra 500 cals a day and keep my diet pretty clean , providing I continiue to train hard I'll gain mainly muscle ( a bit of fat I can cope with I can easily lose 1lb body fat a week on IF )
thanks again
DT

[tony4100]

Your last post made me smile; you have been a very similar journey to me!! Your lifts are really good.

I started stronglifts on a calorie deficit and was forever stalling and de-loading and it did pee me off a bit but in the back of my mind I knew I was still achieving my main goal of dropping fat.

Problem came when I had lost the fat I just looked skinny as I had no real muscle to show and I was worried about putting the fat back on.
Started eating 18x body weight everyday (c.3500cals) but put too much fat back on. I trimmed back and I am now intermittent fasting eating 14xbody weight (low carbs) on rest days and 14xbody weight +500 (higher carbs) on training days. Only a few weeks into this so not really much to report other than my lifts are going up now and I am not stalling as much.

Perhaps when you eat a bit more your lifts may progress.

[James]

Echo what Tony has said, he is using the caloric guidelines I also use when bulking. I feel that progress will continue once a slight overeating period is introduced post workout on training days. Superb strength for 6 months training, keep at it!

[vannymac]

bit off topic, sorry about that, but when people list there weights they are lifting do they include the bar or not?? for example above is listed Bench - 70kg. So is that 70kg in total including the bar or are you actually already pressing 90kg assuming the bar is around 20kg??

[dope540]

up to the individual. generally most people include the bar weight as well as you are lifting the bar. only time i don't include bar weight is if i don't know the weight of the bar.

[MJ.23]

Powerlifting, strongman and weightlifting all count the bar. You should as well. It weighs the same as one of the plates on the bar!

If I do not know the weight I say bar +. For instance I have no clue what the axle bar weighs at the gym. It is between 30-40kg though. One day I will weigh that thing.

[vannymac]

Thanks........thought that was the case