1.5BW squat is not the end!

[Van]

There's been a lot of confusion surrounding 1.5 bodyweight squat. It is generally accepted that when you attain 1.5BW squat you've gained a significant amount of strength and are no longer considered to be a beginner in the strength game. However often as trainees approach the 1.5BW mark, they become panicked and concerned about what comes next! Some believe that attaining 1.5BW squat means it is time to switch to another program. Many who set their goal at the beginning of their program to attain 1.5BW squat are now lost and don't know how to set new goal having achieved what seemed impossible just a few months ago.

1. 1.5 bodyweight squat mean's you're no longer a beginner.
No! It does not! You’re a Beginner Longer Than You think. Mehdi says it clearly enough. Your are a beginner for as long as you can add weight every workout! Stick to your beginner program for as long as it will work and you can continue to make gains.

2. What comes next?
Choosing an intermediate program can be difficult for beginners. You are still new to this and have just been following your beginner program as it was laid out. You know that you have to squat, but apart from that, you're lost! If you liked SL5x5, and you're still not to sure on what your long term goals are, you can keep things simple and continue on to SL Advanced. There are many other programs you can consider. Each has it merits. This thread may be useful. Review of Strength Training Programs Whatever you choose, stick with it for a while. The transition from linear progression to weekly progression will take some time to adjust to. Just as you were comitted to your beginner program, commit to your intermediate program and give it time to work for you.

3. Beginner secondary goals: attained 1.5xBW Squat but still making progress.
We all know the importance of setting goals. We need to have a target to move towards. The majority of beginner strength trainees will will follow the general guidelines of 1.5xBW Squat, 0.75xBW-Overhead Press, 1xBW- Bench Press and 2xBW Deadlift. You need to remember that these are just averages. Everyone is different and some may attain and surpass any one of these numbers long before the others. You have just attained the 1.5BW mark and amidst your elation hovers the question of what your next goal should be. I say, don't underestimate yourself! Aim high and look at perhaps 30lb(15kg) increases on top of your current achievement. That should be attainable every 2 weeks or six workouts and is both realistic and attainable.

[Rugger]

Good stuff Van, this can't be said enough.

[guru]

Excellent points.

[atypical1]

Great post and you make some excellent points.

james

[Sleerash]

There's been a lot of confusion surrounding 1.5 bodyweight squat. It is generally accepted that when you attain 1.5BW squat you've gained a significant amount of strength and are no longer considered to be a beginner in the strength game.

Just one question: 1.5 BW squat is refered to a 1RM or a 5RM?

[holvoetn]

Van, very good post indeed !

Just one question: 1.5 BW squat is refered to a 1RM or a 5RM?

As a milestone: 1RM.
Not as an end-point

[Portillo]

1.5 squat can be attained in less than a year. Training however can last 10-30 years.

[cripmeister]

I'm confused. SL5x5 spreadsheet sais 1.5BW 5x5

[hardestgainer]

Threads like this make me wonder if the 1.5 BW squat should be emphasised so much in the guide for Stronglifts 5 x 5. It's good as a guide for the transition between beginner and intermediate, but it gives too much of an impression of when to stop. Also when people say change when you deload 3 times at 5 x 5 and 3 times at 3 x 5 it gets a bit confusing, maybe the latter point just needs to be emphasised more.

[Les]

Is there a derating factor for us old guys? I have neally got 75% of body weight (70kgs) on the Press, about 66% of the Dead Lift, about 92% of the Bench Press, 78% of the Squat. Iam 56 and maybe I get tired a little quicker, Iam pretty fit for my age but that is on the flat. As I near the goals that are set out in the 5X5, the last few Kgs are getting tougher to get into the air. I cannot compete with you young people anymore, those days are gone. Can you give me give a few Kgs credit?

Les

[Van]

Van, very good post indeed !

Just one question: 1.5 BW squat is refered to a 1RM or a 5RM?

As a milestone: 1RM.
Not as an end-point

In terms of a beginner goal for a person under 100kg BW it's a 5RM. For heavier guys over 100kg, you should look at slightly lower ratios, getting to 1xBW alone will be quite a challenge. For example, a BW of 120kg, a 1.5BW squat is 183kg(403lbs)! That's why SL isn't about just lifting weights. The program also recommends cleaning up your diet and maybe a little cardio to help get that weight down.

Smaller guys can view the ratio approach in a negative way. It means as they get bigger and stronger, that goal starts jumping up higher and higher. Guys doing GOMAD can gain a lot of weight in a short period of time. You guys should be excited to chase after your goals! Being 60kg means geting to a measly 90kg(198lb) squat! Gain some weight and you'll get yourself some real manly goals to chase after!
It should be the opposite for bigger guys who with a proper diet will loose weight and see that goal coming closer and that in itself is a great motivator.

On the rather controversial issue of testing 1RM's,
Regargless of your squat ratio, I don't think that as a beginner you should be testing your 1RM. Beginner meaning as long as you are making linear progress, that should be your main focus. When you start stalling, or are ready to switch to another program, thats a good time to test you 1RM.

[dhw]

Is there a derating factor for us old guys? I have neally got 75% of body weight (70kgs) on the Press, about 66% of the Dead Lift, about 92% of the Bench Press, 78% of the Squat. Iam 56 and maybe I get tired a little quicker, Iam pretty fit for my age but that is on the flat. As I near the goals that are set out in the 5X5, the last few Kgs are getting tougher to get into the air. I cannot compete with you young people anymore, those days are gone. Can you give me give a few Kgs credit?

Les

You might want to take a look at the Wilk Powerlifting Relative Strength Calculator. It does give a calculation considering your age and will give you a bit of the credit for which you are looking. http://tsampa.org/training/scripts/relative_strength/

Personaly, I'm not out to compete with the young guys because it just ain't gonna happen. But I do think that I can continue to improve my strength, mobility and general health well into my 50's. I think the biggest obstacle we face it not the inabililty to gain strength, but recovery both from lifting and injuries. I just do not recover as fast as the younger guys and take that into consideration as I got over my BW on the lifts (squats/deads). Unless you tore up your knees and back when you were younger, I see no reason why you cannot lift well over your bodyweight even 1.5BW. You just will not be able to progress at the same rate as the youngsters because of recovery. At least, that is what I am finding. I have a trainer who comes around and checks to see how I am feeling, when I am having problems we mostly work on stretching and other means of recovery. Do continue to set goals and don't set any limits.

[Les]

Ok Thanks I will have a look at it. I have been pretty carefull over the years, no knee problems, no back problems, I did a rotator cuff a few years ago trying to slew a 100kg circuit breaker the wong way (should have done some strength training), I get some tennis elbow sometimes although since starting this SL5X5 program the pain seems to have subsided, maybe the tendons needed a stretch. Recovery is certainly slower, I think I need 3 to 4 days between sets A and B, I sometimes split the BW exercises from the bar exercises, (am pm). I do not do much stretching I just try to make sure Iam warmed up before I start. I drink plenty of water and take bigger breaks between lifts. Still working to 1.5 on the Squat.

Les

"When Iam weak then Iam strong" 2Cor 12V10