5x5...what to do when you start stagnating

[piehole]

what should i do when hte weights start stagnating on 5x5


i was thinking about switching to a standard 3x10 rep scheme for a few weeks then going back to 5x5


any suggestions?

 

[forfucksake]

I think you are supposed to switch to 5 sets of 3 reps and then go back to 5x5 in a couple of weeks or so.

 

[wnt2bBeast]

no worries then..you may just have to get used to working in the lower rep ranges..dont worry bout when u dont make all 5 sets when you plateau on 5x5 bump the weight up say 5 lbs but only do 3x5 keep doing that each week until you plateau there then go to 5x3 while you keep bumping up the weight when you fail at 5x3 go back to your original sticking point on 5x5 and try to get all all 5's..

just doing something different will ork as well..i did this recently with front squats i jsut did something different each week 10 rep sets 3 rep sets but i tried to increase the weight all the time..i went back after 4 weeks and got all 5x5 on front squats no probelms

 

[Deathbydefault]

i've yet to see this question asked, but what do you do when you stagnate on the 2x8-10? i've been stuck with the 45 lb dumbells on the overhead dumbell press for a few weeks.. all other lifts are doing great, pr in every lift every time i go

 

[wnt2bBeast]

i've yet to see this question asked, but what do you do when you stagnate on the 2x8-10? i've been stuck with the 45 lb dumbells on the overhead dumbell press for a few weeks.. all other lifts are doing great, pr in every lift every time i go

thats a good question,,it would be great if every one of our lifts went up every week but we know at some point this just isnt going to happen.. as long as your increasing on your 5x5 you will be fine..what i would do if your stalled on the accessory exercise is try a different move..give me your delt routine and ill tweak it for you

 

[Deathbydefault]

Deads 5x5
Shrugs - 2x8-10
Rows - 2x10
overhead db press-2x8-10
lat-pulldown 2x8-10

thats pretty much my whole back/shoulder routine , i've put some decent size on with this

 

[wnt2bBeast]

Deads 5x5
Shrugs - 2x8-10
Rows - 2x10
overhead db press-2x8-10
lat-pulldown 2x8-10

thats pretty much my whole back/shoulder routine , i've put some decent size on with this

so youre not doing 5x5 for delts?i would try to work your delts first then hit your back..i know for me dead day is murder its hard for me to work another group i also do more volume for my back and some xtra moves to help my pull..here what i would do try some BB front presses do 3x5..use te same weight for all sets then add 5 lbs each week..do that for 4 weeks then go back to where your sticking point is with the dbells and ill bet you can use heavier bells

 

[casualbb]

Other guys mentioned lowering reps or number of sets... that can work

If you hit a point though where for the life of you you just can't lift more, take 9 days off and restart the program at a higher weight than you originally did

Should restart growth and allow you to overshoot your previous plateau.

 

[wnt2bBeast]

Other guys mentioned lowering reps or number of sets... that can work

If you hit a point though where for the life of you you just can't lift more, take 9 days off and restart the program at a higher weight than you originally did

Should restart growth and allow you to overshoot your previous plateau.

has this worked for you? i tried time off from deads and when i went back i was weaker..as much as i like wsb i need to include full pulls otherwise my positioning and groove is completely off..squats however it doesnt seem to be much of a difference..through trial and error i have found that i am on the side of those that do deads to train your dead rather than the other camp where they pull only to test progress..

 

[Deathbydefault]

sounds good wnt, i'll give it a try

 

[Illuminati]

has this worked for you? i tried time off from deads and when i went back i was weaker..as much as i like wsb i need to include full pulls otherwise my positioning and groove is completely off..squats however it doesnt seem to be much of a difference..through trial and error i have found that i am on the side of those that do deads to train your dead rather than the other camp where they pull only to test progress..

sorry for jumping in. you asked if time off has worked...for me, i would have to say yes. i do deads at the very most every 2 weeks, usually once every 3 (when i say do them, i mean go for a max lift.) my current training style is more or less a modified WSB. ocasionally on my DE squat/dead day, ill throw in some speed deads for 10 singles with 60-75% of my max dead, and this is after my box squats.

 

[wnt2bBeast]

sorry for jumping in. you asked if time off has worked...for me, i would have to say yes. i do deads at the very most every 2 weeks, usually once every 3 (when i say do them, i mean go for a max lift.) my current training style is more or less a modified WSB. ocasionally on my DE squat/dead day, ill throw in some speed deads for 10 singles with 60-75% of my max dead, and this is after my box squats.

i hear ya..i dont need to max but for me i need to pull..ive been doing block pulls the last 3 weeks (sets of 3-5 reps)..im not sure when.. but im going to give it a test and see what kind of results i get..maybe in another 3 weeks..

 

[Illuminati]

i hear ya..i dont need to max but for me i need to pull..ive been doing block pulls the last 3 weeks (sets of 3-5 reps)..im not sure when.. but im going to give it a test and see what kind of results i get..maybe in another 3 weeks..

the first time you step off those blocks and go for a regular dead (standing on the floor) you gonna look at the bar like WTF. it is going to see extremely high. and it might mess up your grove. this is what happened to me. what i would reccommend, is that if you are planning on continuing the block pulls, after you get done with your sets, do a couple light weight reps (take whatever you max is and cut it in half) so that when it comes time, and you decide to go for your max, it wont seem so akward.

 

[wnt2bBeast]

the first time you step off those blocks and go for a regular dead (standing on the floor) you gonna look at the bar like WTF. it is going to see extremely high. and it might mess up your grove. this is what happened to me. what i would reccommend, is that if you are planning on continuing the block pulls, after you get done with your sets, do a couple light weight reps (take whatever you max is and cut it in half) so that when it comes time, and you decide to go for your max, it wont seem so akward.

you think? im keeping the exact same foot postion same set up..i would think when you pull form the floor im gonne be like wtf this is light!!! lol i hope anyway lol..

 

[Illuminati]

you think? im keeping the exact same foot postion same set up..i would think when you pull form the floor im gonne be like wtf this is light!!! lol i hope anyway lol..

i was doing deads off one of those aerobic steps for about 6 weeks. this put my feet just under the bar. i think it was around march, and the first time i was off the platform, and went to do deads off the floor, it was kind of akward at first. the bar look really high. i was keeping the same set up. i think it was just that i had become accostomed to pulling from a little bit lower. when you get done the next time you do deads, take a minute to get your deadlift stance while standing on the floor. you'll see what i mean.

 

[Illuminati]

you think? im keeping the exact same foot postion same set up..i would think when you pull form the floor im gonne be like wtf this is light!!! lol i hope anyway lol..

i was doing deads off one of those aerobic steps for about 6 weeks. this put my feet just under the bar. i think it was around march, and the first time i was off the platform, and went to do deads off the floor, it was kind of akward at first. the bar look really high. i was keeping the same set up. i think it was just that i had become accostomed to pulling from a little bit lower. when you get done the next time you do deads, take a minute to get your deadlift stance while standing on the floor. you'll see what i mean.
also, the platform deads helped me pull more off the floor. now, im just having trouble lockin out. any suggestions?

 

[wnt2bBeast]

i was doing deads off one of those aerobic steps for about 6 weeks. this put my feet just under the bar. i think it was around march, and the first time i was off the platform, and went to do deads off the floor, it was kind of akward at first. the bar look really high. i was keeping the same set up. i think it was just that i had become accostomed to pulling from a little bit lower. when you get done the next time you do deads, take a minute to get your deadlift stance while standing on the floor. you'll see what i mean.
also, the platform deads helped me pull more off the floor. now, im just having trouble lockin out. any suggestions?

i did my last two sets with my feet almost touching the bar..ill pull a single or a double next week after im done with the blocks..if your having trouble locking out do rack pulls from knee level..the thing with racks you should be using super heavy weights..more than you pull from the floor..

 

[Illuminati]

i did my last two sets with my feet almost touching the bar..ill pull a single or a double next week after im done with the blocks..if your having trouble locking out do rack pulls from knee level..the thing with racks you should be using super heavy weights..more than you pull from the floor..

i've seen a lot of talk about rack pulls lately. if you think these will help, ill give 'em a shot this saturday. one question about them...do you take your normal deadlift grip when doing them? i use an alternating grip for my deads.

 

[wnt2bBeast]

i've seen a lot of talk about rack pulls lately. if you think these will help, ill give 'em a shot this saturday. one question about them...do you take your normal deadlift grip when doing them? i use an alternating grip for my deads.

yep..anything i do related to pulling i always set up as though i was doing a full deadlift..foot position/hand position everything exactly the same..it may seem a little weird at first because your basically starting at the half way position..do what you feel comfortable doing to get used to the position..then maybe the second time you try you should be able to go with a fairly heavy weight..just to give you an idea i have used anywhere from 75 to 125 lbs over my max pull