12 weeks of Stronglifts 5x5 completed, and front squats

[Nubcake]

Hi,
I've been regularly browsing these forums since I started Stronglifts 5x5 a few months ago and thought I'd make my first post today. First, I'd like to thank Mehdi for hosting the website and publishing his articles and training program. I've made significant progress over the past few months and am blown away by the efficacy of the program:

Pre-Stronglifts Stats:
Weight: 159 lbs
Squat: 95 lbs (5x5)
Bench: 95 lbs (5x5)
Overhead Press: 45 lbs (5x5)
Deadlift: 100 lbs (1x5)
(I did start at a slightly lower weight than I used to be lifting while trying bodybuilding routines)

12-weeks Stats:
Weight: 174 lbs
Squat: 265 lbs (3x5)
Bench: 155 lbs (5x5)
Overhead Press: 95 lbs (5x5)
Deadlift: 255 lbs (1x5)

Age: 19; Height: 5'11"

I switched push ups to dips about 8 weeks in and am still increasing reps until i feel prepared for weighted dips.
I've never had high body fat but I've definitely noticed it dropping over the last few weeks as I cleaned up my diet and started some cardio after workouts (I don't think I use the calipers properly but I believe my bodyfat is probably around 15-18%. The measurements are definitely decreasing).

I finished my twelfth week about a week ago and plan to continue on 5x5 as long as I can. However, I've switched out the inverted rows to barbell rows (100 lbs today).

Also, I decided to start front squatting instead of back squatting because I want to work on my core strength a little more. I've read some conflicting views about such a switch in some other posts on this site, and was hoping for some feedback, taking into account my current strength stats. Is my switch to front squats ill advised? I switched back to 5x5 in order to work on the form and technique, and am currently front squatting 105 lbs. Thanks for any input.

[Mehdi]

Wow, great job. Added you here: stronglifts-5x5-success-stories-t8249.html

What did you do for the weight gain? Just eating more?

Keep doing back squats until you stall 2-3x on them. Seems you've switched to 3x5, good job keep going. Once you stalled 2-3x on the squats, then switch to an intermediate program where you can do front squats on your light day for example. Meanwhile if you want to work on core strength, do prone bridges/side bridges/1 leg versions/rollouts/etc. Just add them at the end of you workout, 1 exercise, rotate them each workout.

Do not substitute squats for front squats 3x/week.

[NoGood]

That is some outstanding progress for 12 weeks!

Keep it up!

[Nubcake]

Wow, great job. Added you here: stronglifts-5x5-success-stories-t8249.html

What did you do for the weight gain? Just eating more?

Keep doing back squats until you stall 2-3x on them. Seems you've switched to 3x5, good job keep going. Once you stalled 2-3x on the squats, then switch to an intermediate program where you can do front squats on your light day for example. Meanwhile if you want to work on core strength, do prone bridges/side bridges/1 leg versions/rollouts/etc. Just add them at the end of you workout, 1 exercise, rotate them each workout.

Do not substitute squats for front squats 3x/week.

Alright I guess I'll switch back to back-squats.

My weight gain was due solely to eating more - a LOT more than I was used to. At first my body fat crept up a bit, but after I cleaned up my diet it started to drop back down.

I should note that the 12 weeks I mentioned is actual exercise time. I think I probably had 2-3 weeks off in between due to vacations and breaks or such, so the 15 pounds gained took place over about 15 weeks.

Thanks again for the program. It really helped to have a structured functional program to follow.

[Nubcake]

I currently deadlift 255 lbs using an unmixed grip, and on my past few attempts, I've noticed the bar slipping out of my hands, despite my efforts to hold on tightly. Is it appropriate to switch to a mixed grip at this weight, or should I try to stick it out?

Also, on overhead press I've stalled and deloaded several times and am stalling again. I can manage the first 3 sets of 5, but sets 4 and 5 have had missed reps the past 2 attempts. Is it alright to switch to 3x5, or should I just continue with deloads as needed?


Thanks

[Mehdi]

I currently deadlift 255 lbs using an unmixed grip, and on my past few attempts, I've noticed the bar slipping out of my hands, despite my efforts to hold on tightly. Is it appropriate to switch to a mixed grip at this weight, or should I try to stick it out?

Also, on overhead press I've stalled and deloaded several times and am stalling again. I can manage the first 3 sets of 5, but sets 4 and 5 have had missed reps the past 2 attempts. Is it alright to switch to 3x5, or should I just continue with deloads as needed?


Thanks

Yes use a mixed grip on your last heavy set. Do not let grip limit your deadlift max. Try to use a normal grip as long as possible (ideally for all your warm-up sets).

If you've stalled 2-3x on press already, consider micro loading (smaller increases). Then consider 3x5 if still stalling.