Just trying to get some direction, I have been currently running stronglifts 5x5, it’s going really well. I’m about 2 and half months in; BW is 163lb, every number listed is going to be for 5 sets of 5 of my very last workout. Squat, 270, Bench 185, row 175, ohp 140, DL 300 ( 1 x 5 ). I’m going to go as far as I can, only stalled for one week on OHP and Bench and that was 3 workouts ago and have been progressing since. Just kind of wondering from more advanced lifters, should I keep going until I have to deload on everything and work my way back up, and once I stall again switch to 3x5 and THEN a new program? Just trying to determine my direction because I can tell my numbers are getting near maximum for 5x5.
The general advice here is that as your body has become more acustomed to training, more volume will need to be applied at appropriate intensity to continue to gain strength. Thus we run into the drawback of Stronglifts 5x5 over the SSNLP model which uses 3 sets of 5s for novices to expose them to just the amount of volume necessary to stimulate novice gains and no more. The higher volume of 5x5 means that you are already at a higher volume, and can’t turn up the dial on volume later when you need it to continue gainzZz.
That said, the 3 main things emphasized for a novice a couple months into training, are: 1. Get enough rest between sets. 2-3 minutes won’t be enough as you progress. Expect to go past 5 minutes, more than 10 usually isn’t recommended.
2. Use approprate increases of weight from workout to workout. Squat and DL, you should be increasing at about 5lb by now unless you are in the unlikely situation that they are still easy. Bench and OHP you will probably have to microload if you haven’t started already. Get 1.25# plates or 2" inner diameter washers, they are ~$20 on amazon. Mendi recommends this too, so if you’ve actually read his material, you should know this.
3. Maximize recovery by prioritizing sleep, and EAT LIKE A BEAST. Unless you’re like 5’2, 163# for someone seeking truely maximized novice strenght gainzZz is underweight. Yes if you’re vain about a 6 pack, you will lose it persuing this strategy, but to paraphrase one of my favorite things I’ve ever heard @Jordan_Feigenbaum say, you should never, never, never compromize your novice LP gains for the sake of abbs unless you’re getting paid to have a 6 pack either in $ or action. Ok what’s next? Well, run your LP out, untill the weight on the bar no longer goes up. A reset or 3 is a good idea*, especially if there are form issues. Once you’ve stalled out though, if you aren’t afeard of RPE based training, and even if you are, I HIGHLY recommend you run The Bridge program, which is designed to serve as a “bridge” from Novice LP programs like Stronglifts to intermediate programming based on RPE. From there you will have a foundation for continuing your programming choices going forward. I’m finishing my run of The Bridge this week, and I’ll be doing a second run without the first low stress week as recommended by the BBM crew.
*I’m not qualified to say how many resets are recommended honestly.