quote:
High bar squatting feels pretty good and there's no elbow pain while squatting. But I haven't been able to do home workouts because my elbows start hurting really bad when I do chin ups.

lay off the chins for a while then. switch to a some form of horizontal row

quote:
OHP ~36 kg > failed 48 kg three weeks ago, been quite hard to progress, several resets already. Hit the same amount of reps (5) on 45 kg this week.

add some volume, in the form of 5x10 starting at 60% of the weight that day

quote:
Bench ~50 kg > failed 68 kg two weeks ago and back up to 65 kg today, got two more reps than last time.

when you stall again, add 10x5 @70% of the lift for that day

on the added volume, make sure you control the eccentric and explode out the bottom. add 2.5 lbs every session until that fails too.

quote:
I've been eating 3330 kcal since mid July, gained ~10 kg since then (started using creatine in September) and because lifts have been stalling and weight gain is stalling a bit, increased calories to 3600 this week. I'm hoping more calories will help break plateaus, but maybe I should try switching main movements too, I've resetted all but DL several times now.

adding calories will make a big difference but you need to look at sleep too. make sure you are getting plenty of protein and 8 hours of sleep per night.

as far as resetting and rotating lifts, try the volume first then after you have to reset again.....switch the lifts.

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Posted by Jon A thon

Member since May 2019

1712 posts

Posted on 12/13/21 at 3:26 pm to lsu777

I'm about 4 months into stronglifts 5x5 and think I've reached my limits with that program. Not so much from a progress standpoint on all lifts, but just getting bored and not fully happy with results.

My squat has been great. Obvious focus on squat in the program and I've added ~100lbs there.

Everything else has been pretty "meh". Partially due to some shoulder discomfort that has limited my OH press and bench press. I've had no injuries with my deadlift though and I just don't see huge progress there. I've only added about 30 lbs and I'm a beginner, so I feel like I should be getting more than that.

I'm interested in going to greyskull and like that it seems to address a little more on the bench and OH press, but it seems like the volume on deadlift is nearly the same as with 5x5, except that you go to failure on your one set of 5+ instead of stopping at 5. Am I looking at that correctly. Seems like not much more volume there. Ultimately after my squat, deadlift is really where I want to focus attention.

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Posted by brielf

Member since Jul 2021

9 posts

Posted on 12/25/21 at 8:25 am to lsu777

Thanks for the tips. I managed to hit 49 kg in OHP (barely 3x5) this week, but only 3 reps in the last set of 68 kg bench today. Last time I got 5,4,3 with the same weight, so kinda eh progress. I'll try 68 kg one more time next week, and I'll add the volume sets for bench/ohp/squat after next resets. 1min rest between volume sets is probably fine? I've done 3min for squat and 2min for everything else.

I have switched accessory lifts a lot, been doing 2x10 or 2x12 for them (bicep curls, DB bench, tricep pulls, rows). Would it make sense to add more volume as well? Like I did DB bench but couldn't progress at all at 22 kg, then switched it out and now started doing it again but stalling at the same weight.

Sleep is kinda ok, I just wake up many times a night so quality isn't the best, but that's how it's been for a very long time.

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