Week 7 Progress & 3x5

[DavidNguyen]

Hey guys this is an update on my experiences with SL5x5 for 7 weeks.

Week 1 stats (starting weight):
185lb @ 19-21% BF
Squat - 135lb 5x5 *(I've squatted/deadlifted before SL so I did 70% of my 5 rep max)
Deadlift - 135lb 1x5*
OHP - 45lb (empty bar)
Bench Press - 45lb (empty bar)
BB Row - 45lb (empty bar)

Week 7 stats ( I've missed a couple of workouts here and there... )
186-187lb @ 19-21% BF
Squat - 250lb 5x5
Deadlift - 220lb 1x5
OHP - 70lb 5x5 (had to deload because of poor form)
Bench Press - 130lb 5x5
BB Row - 115lb 5x5

I've only stalled on OHP and BB Row...
but my Squats are getting VERY hard to get 5x5... Should I switch to 3x5 for Squats only?

Thanks guys!

[holvoetn]

Nice progress so far !

I would suggest to check sleep and nutrition first.
How often did you have to deload already on squats ? (that's 3 successive stalls for 1 deload)

Observation:
your squat is way higher then your deadlift. How come ?

[WhiteGorilla]

You must have increased your squat by 10lbs for a while right? Because you said you've missed some workouts and after seven weeks of completing every workout without stalls and adding 5 lbs each time, you would be at 240lbs. Maybe that is why the squat is higher than deadlift.

[DavidNguyen]

Yeah that's right... That's why my deadlift is alot lower than my Squats.

I haven't stalled on squats yet but it's getting really hard now... It's friday today so I'm going to to the gym and increasing Squats to 255lbs... I know it's gonna be HELL for me. My question is should I decrease the volume for squats to 3x5 now?

[holvoetn]

Not yet.
I repeat my questions:

I would suggest to check sleep and nutrition first.
How often did you have to deload already on squats ? (that's 3 successive stalls for 1 deload)

[Pseudonym]

What are your rest times like?

[MikeD]

I think you could cut to 3x5. Might even be beneficial.

[DavidNguyen]

Haven't stalled yet on Squats / Deadlifts. Every single workout I was able to successfully increase 5lbs.
Well I'm going to the gym right now, going to let you guys know if I can do 255lb 5x5 (fingers crossed).

Thanks for the help guys... seriously I appreciate it

[reckoner]

Hey,
We seem to be the same weight and around the same weight in our squats(250-270). I have thought about changing to 3x5 for my squats lately. I (like you) haven't stalled on squats or deadlifts yet ( 1 month in ) So, for me, I am sticking to 5x5 for both, I hit 255 on Wednesday this week and I was able to jump to 265 today. I know everyone is different, but stick with the 5x5, you'll be able to do it. Its all about your mindset heading into your workout.

[DavidNguyen]

Its all about your mindset heading into your workout.

Hey reckoner thanks for replying to my post,

Yes that's true... today I successfully increased to 255lb 5x5 Squats and it wasn't hard as I thought it would be. I told myself consistently before my lift that I can lift it and I did.

How do you personally prepare your mindset before lifting? (please share anyone who reads this)

[holvoetn]

I visualize myself completing the sets/reps when driving home the day of a workout (I workout at home).
I run through the complete session, even changing plates. I even see myself putting a tick on my paper next to the completed set.

Mental thing but helps apparently.