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SF 5 x 5, what now
- Thread starter TomoUK
- Start date
Protobuilder
New member
If everything has stalled and you're only in week 7, it's possible that you either started a little too heavy or you're more of an intermediate-level lifter and just won't make gains for very long doing linear stuff. IMO, you should drop your weights back about 3-4 weeks, and reramp, seeing how far you can string a run of PRs the second time.
anotherbutters
New member
How much have you been adding to the bar each week? What are your current squat, bench and deadlift 5RM's?
anotherbutters
New member
At those weights, your squat and deadlift ought to be going up nicely, even if you started high on bench and rows. What do you weigh? If you're less than, say 80kg, have you been eating enough to put on weight?
I'd recommend dropping back about 4 weeks and ramping up again, but I think it's more important to figure out why your squat and dead aren't going up first. Can you give us more general info? How old are you, what's your diet like, do you drink a lot, do you get enough sleep, are you using freeweights or machines?
I'd recommend dropping back about 4 weeks and ramping up again, but I think it's more important to figure out why your squat and dead aren't going up first. Can you give us more general info? How old are you, what's your diet like, do you drink a lot, do you get enough sleep, are you using freeweights or machines?
TomoUK
New member
anotherbutters said:
i weigh 76kgs now (which has incresed a couple of ks since i started this cycle), i think i must have fast metabolism cus i eat well (min 3 meals a day, and protein snacks in between if i can) and use a protein sup twice a day and never put on any fat, but struggle to gain muscle mass, maybe need a mass gain supp but their expensive! im 23, drinkings not too bad, could be cut down tho, sleep no prob (student!)
i use freewieghts now although have only learnt to squat and dead properly in the last 6 months. i have always been a bit top heavy (family sparrow legs unfortunately), its only recently that my squat has over taken by bench. my bench was first to stall this cycle, i think i could squease another 2.5 k's out of squat and dead but i felt my form was starting to go last time out.
dont know if that info is any use, apprieciate the help though
anotherbutters
New member
If you've literally gained 2kg in 7 weeks, then you might benefit from a bit more food, but not much more. Aim for just under 1lb a week as a very rough rule of thumb (so 3.5kg in 7 weeks max). It doesn't matter how fast your metabolism is. If you eat enough, you'll put on more weight. Adding more milk is an easy change to make to your diet. Have bananas for snacks, add more oats to your breakfast, etc. Sainsbury's have a few different Omega 3-6-9 oil blends in their health food section - essential for you, and full of calories.
For your weights, you might want to go back 4 weeks, eat a bit more and see how it goes. There's absolutely no reason why you shouldn't be able to put 2.5kg on your squat and deadlift every week until you're safely over 100kg.
For your weights, you might want to go back 4 weeks, eat a bit more and see how it goes. There's absolutely no reason why you shouldn't be able to put 2.5kg on your squat and deadlift every week until you're safely over 100kg.
TomoUK said:
You should probably strart off lighter. I normally start at about 40% -50% of my top set weight.
So your 5x5 pyramid could be:
40kg x 5
50kg x 5
60kg x 5
70kg x 5
80kg x 5
The first 4 sets are all about preparing your body and mind for the top set,often refered to as "greasing the groove"
