SL 5x5 lowering the weight?

[Maximilian]

What do you guys think about this when failing to reach 5x5 3 times:

Option A - Do what SL says and lower the weight 10%

Option B - Just keep plugging away at the same weight, trying to do more reps each time


See ive been doing option B for a while, is this inferior to lowering the weight or...? Ive made progress tbh, its slow progress but still progress. I dont know if I wouldve progressed any faster if I had lowered the weight and done what the program says. What do you guys think?

 

[surfsatwerk]

Option A

Edit: There is little to gain by beating your head against a wall. Deload and let your body have another chance at adapting to the increasing weight as you work toward this sticking point.

 

[Zivic]

What do you guys think about this when failing to reach 5x5 3 times:

Option A - Do what SL says and lower the weight 10%

Option B - Just keep plugging away at the same weight, trying to do more reps each time


See ive been doing option B for a while, is this inferior to lowering the weight or...? Ive made progress tbh, its slow progress but still progress. I dont know if I wouldve progressed any faster if I had lowered the weight and done what the program says. What do you guys think?

lower the weight. Programs like this are key on getting the reps. when you are that low in the rep range it's important to follow the plan

 

[smackababy]

For me, it would depend on exactly how I am failing. If I am doing 4 sets of 5 and on the 5th I can't get the last rep or two, I'd not deload. If I couldn't get past say set 2 or 3, I'd deload.

 

[Pantlegz]

Switch to 5x3 or 3x5 whichever they suggest I don't remember anymore. Once you stall out there, deload and go back to 5x5.

 

[killster1]

10% ehh. so if stall at 200 pounds drop down to 180 and do 5x5? hmm seems like will be easy till you hit 200 again i try to lower weight focus on form then i get stuck again at same weight i have same exact problem.. got to a point where cant progress.. guess i go for 10% instead of 10 pounds.. also maybe 1 pound weights instead going 5 pounds heavier maybe try 2? idk i suck..

 

[tential]

OP, if you know best why even follow SL at all? Why not then just do your own thing?

The reason the program tells you to drop 10% is what smackababy alludes to in his post. It's for a deload. You may in fact be able to lift the weight, your body may just need time to rest. So you drop the weight by 10% to make it easier and let your body rest a little.

Or, you may not be ready to lift such weight hence you drop 10%. Either way, though, just do the program as intended. 99% of the time I am talking to someone who has complained about not making progress, it's almost always has in part to do with modifications they have done because "They know best".

If you actually want to make progress, suck up your pride and lift what you need to lift to make progress towards your goals.

 

[z1ggy]

Lower the weight. Try the original weight the next time you do that lift. If you fail again, lower it again, until you can power through the plateau.

 

[brad310]

It depends on how long you've been doing 5x5. Have you reset to a lower weight and started back before? Are you taking in the calories to succeed? My guess is no to both.

Once you start stalling at 5x5 and you know you're not eating enough, look for a different plan. 5x5 isnt a magic bullet for everyone, because it relies on you resting and eating a ton. Particularly after the initial easy gains if this the first time doing a program like this. If you could add 5lbs to your exercise every session you exercised forever....well that would be rediculous. Think about chaning your routine and goals maybe to 5lbs/week or 5lbs/month. Just have a plan.

What i would suggest for you isnt just dropping the weight and going back to 5x5...go to something completely different. Try a dynamic day if you have access to chains or bands.

Take out one of your barbell bench days and replace it with dumbell bench, and go for reps and speed.

Play with your grip....close or wide.

Try Wendlers 5/3/1 boring but big.

Are you doing lying triceps extensions? Dips?

Your're stalling, just do something different. About every 3 weeks you should change your supplemental work so your body doesnt adapt or overtrain. And realize that if you dont eat to support the gains, be comfortable doing what you're doing. Is your goal to get stronger? get shredded? lose weight? 5x5 is a strength program.

 

[Maximilian]

Aite follow the program, gotcha :thumbsup: Im not doing any of the assistance exercises. Sometimes if im feeling like it after ive finished the 5x5 at the work weight, whether I failed or succeeded to reach 5x5 ill hammer out a couple of sets at a lower weight.

 

[brad310]

Aite follow the program, gotcha :thumbsup: Im not doing any of the assistance exercises. Sometimes if im feeling like it after ive finished the 5x5 at the work weight, whether I failed or succeeded to reach 5x5 ill hammer out a couple of sets at a lower weight.

You could do sets afterwards at a lower weight, but since you dont do any of the assistance exercices, try adding dip, DB bench, or lying triceps extensions. Those will build up that tricep which is where alot of the bench comes from.

 

[Maximilian]

You could do sets afterwards at a lower weight, but since you dont do any of the assistance exercices, try adding dip, DB bench, or lying triceps extensions. Those will build up that tricep which is where alot of the bench comes from.

Hmm ive got dip bars for the power rack (got them just in case) so adding dips shouldn't be a problem!