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Started By
Message
Moving on from SL5x5
Posted on 5/27/21 at 5:56 pm
Posted on 5/27/21 at 5:56 pm
I've been doing SL5x5 for a month now, but I think it's already time to tweak it a bit. I'll stick with an AB routine for simplicity for now. I'm just guessing a bit on sets and reps, but I'm thinking lower reps with AMRAPs at the end for main lifts, and a bit higher reps for the rest. Any thoughts? I'm still trying to do lots of learning for future routines.
A:
Flat Bench - 2x5,1x5+
Bent over row - 2x5,1x5+
Skullcrusher - 2x8,1x8+
Knee raises - unsure of reps/sets
Squats - 2x5,1x5+
B:
OHP - 2x5,1x5+
Bicep curl - 2x8,1x8+
Seated calf raise - 2x15,1x15+
Arnold press - 2x8,1x8+
Deadlift - 1x5+ (using plenty of progressively heavy warmup sets)
A:
Flat Bench - 2x5,1x5+
Bent over row - 2x5,1x5+
Skullcrusher - 2x8,1x8+
Knee raises - unsure of reps/sets
Squats - 2x5,1x5+
B:
OHP - 2x5,1x5+
Bicep curl - 2x8,1x8+
Seated calf raise - 2x15,1x15+
Arnold press - 2x8,1x8+
Deadlift - 1x5+ (using plenty of progressively heavy warmup sets)
4
Posted on 5/27/21 at 7:04 pm to FieldEngineer
quote:why
I think it's already time to tweak it a bit.
Posted on 5/27/21 at 7:04 pm to FieldEngineer
What didn’t you like about SL? I’m just starting Greyskull but I like the idea of SL.
Posted on 5/27/21 at 7:19 pm to jimbeam
quote:
why
Mostly to avoid squats and deadlifts on the same day, but also to see how different rep ranges feel.
Posted on 5/27/21 at 7:23 pm to OysterPoBoy
quote:
What didn’t you like about SL? I’m just starting Greyskull but I like the idea of SL.
I do like it. A lot. I just figured I’d run SL for 6 weeks and evaluate, and it feels a little imbalanced between upper and lower body.
If you look I’m not changing everything. Just dead’s and squats 1.5 times a week, and set/rep changes.
Posted on 5/27/21 at 7:26 pm to FieldEngineer
Posted on 5/27/21 at 7:30 pm to tke_swamprat
Got that right. I should have started lifting 20 years ago, but I didn’t.
Posted on 5/27/21 at 7:36 pm to FieldEngineer
Just my personal opinion: whatever you choose for your next program I’d suggest sticking with it for 2-3 months before jumping around. I program hopped for years and it was just wheel spinning. Not sure how long you’ve been working out so if you’re a beginner you’ll probably see improvements just with consistency. But I’ve seen massive improvements the last 10-12 months since I started 5/3/1 and stuck to it.
Posted on 5/27/21 at 7:46 pm to OysterPoBoy
I ran Stronglifts when I first started lifting just to learn the basics of the Big 3, but I felt I stalled quickly after I got up there in weight. I switched to Greyskulls for a while, but with most LPs you’re gonna hit a wall.
I found I’ve gotten the most progress out of nSuns and most recently Greg Nuckols 28 program spreadsheet. I used a combo of his programs to where I was Benching 3x a week and Squatting and Deadlifting 2x a week.
There are a lot of great programs to look throughout on Liftvault.com
I found I’ve gotten the most progress out of nSuns and most recently Greg Nuckols 28 program spreadsheet. I used a combo of his programs to where I was Benching 3x a week and Squatting and Deadlifting 2x a week.
There are a lot of great programs to look throughout on Liftvault.com
Posted on 5/27/21 at 7:48 pm to EyeOfTheFeTiger
I hear you. Keeping the main lifts identical, just different sets and reps.
Posted on 5/27/21 at 10:07 pm to FieldEngineer
What your proposing is just greyskull lp on an a/B schedule. It will work fine. Read the greyskull thread to understand how to reset when you stall.
Stuck to whatever you choose atleast 12 weeks.
Stuck to whatever you choose atleast 12 weeks.
Posted on 5/28/21 at 8:45 am to FieldEngineer
A month is not long enough on Stronglifts. If you want to move on go for it, however you have not come close to maximizing the program.
The best thing to do with a linear program is max out the linear program. Take it until you keep hitting a wall and them move to a less linear program.
The best thing to do with a linear program is max out the linear program. Take it until you keep hitting a wall and them move to a less linear program.
Posted on 5/28/21 at 9:01 am to DarthRebel
quote:
A month is not long enough on Stronglifts. If you want to move on go for it, however you have not come close to maximizing the program.
The best thing to do with a linear program is max out the linear program. Take it until you keep hitting a wall and them move to a less linear program.
For sure. I started SL because of its simplicity and I need something, anything, to get me organized in the gym. Since then, I've been reading for a month and decided I want to go with a bit higher reps, fewer sets, deadlift more often, and squat a bit less. So deadlifts are increasing to 1.5x per week and squats are decreasing to 1.5x per week.
It's not dramatically different, and I'm not changing because I wasn't seeing gains. It's noob gains, but I've added 40 lbs to my squat in a month, which is great.
Posted on 5/28/21 at 10:16 am to FieldEngineer
You will be fine. If possible cut the weight added each session down to 2.5lbs (1.25 per side) on upper body and 5lbs for squats and deadlifts.
Run the program until you fail a lift. Then revisit the reset portion of the gslp post.
You better be keeping a log book. Got to keep track of the rep records.
Run the program until you fail a lift. Then revisit the reset portion of the gslp post.
You better be keeping a log book. Got to keep track of the rep records.
Posted on 5/28/21 at 1:03 pm to lsu777
quote:
You will be fine. If possible cut the weight added each session down to 2.5lbs (1.25 per side) on upper body and 5lbs for squats and deadlifts.
Run the program until you fail a lift. Then revisit the reset portion of the gslp post.
That's the plan. My gym only has 2.5lb plates, so I'm going to buy a pair of smaller ones to bring.
quote:
You better be keeping a log book. Got to keep track of the rep records.
I'm tracking everything. Thanks! Your Greyskull thread is helpful.
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