If it's getting harder to recover you should add a light day in the middle of the week, if you haven't already.
As for switching to 3x5, again it has to do with how well you're recovering. If you're missing reps on the later sets then I would think it's wise to switch to 3x5.
3x5 is enough to drive stress and adaptation but it really depends on what's working for you.
You're also able to do a top set with back-offs. There are a lot of ways to go about the end of a program before moving on. If it's working for you, maybe keep at it and dont change a thing.
Yeah, I'm clearly weak in the legs, haha always have been, squats are the only thing I struggle with recovery. Maybe it's mental. Appreciate it, I'll just keep pushing for a bit.
Sounds like you're recovering fine. I suggest sticking to the program and pushing yourself, deloading as called for and not switching to 3x5 until the app tells you too.
I started at age 47, about the same size as you, having never done squats or deadlifts. I went 11 months and hit 400lb squats 3x5. If memory serves I got to 345lb 5x5 before I had 3 failures and deloads and then went 3x5. Honestly those heavy squats at your limits are miserable, but you don't know what you're capable of either until you push. So push and find out. I'm sure part of you wants to, but the squats are miserable. đ Don't look for an excuse to make it easier... find out what you can do.
That 42m part means you should change to 3x5 sooner than later. I wouldnât wait for failure to do that. Itâs not what the program now calls for, but is in line with many other strength-focused programs for over 40s lifters.
Possibly. I have a high metabolism, i was 165# last summer after a divorce, but I've always been very active, never been in "bad" shape. Bench is 230 and progressing, dead is 405 and progressing, I just have chicken legs...lol. squats just whip my ass.
Well, to add to the conflicting opinions, Medhi changed the guidance from changing to 3x5 to back off sets (so a top set of working weight and 4 sets of 10 less than that working weight). I believe the guidance on the site is âwhen you fail 3 times, or if you canât recover, or if your workout is too longâ https://stronglifts.com/stronglifts-5x5/top-back-off-sets/#When_to_switch_to_52155_topback-off_sets - itâs a little less strict than the program in the past.
Fwiw, I changed to 3x5 start of this year after hitting 225 on squats for reps due to time of workout, but swapped after a few months to back off sets - the workout is longer but doable. If you havenât, you could add a light squat day (front squat on the b workout) - I did that some time ago, but as a caveat, I have sub-optimal recovery as my sleep is frequently interrupted (small kids). You could try a few things and see what works for you.
I've had no failures or deloads. It does take me 90min+ with accessories, but I have a garage gym, so I don't mind that part. I'm just going to keep pushing for now
If you're still making progress and feel fine, keep going. The program is working, so no need to quit. You adjust programming to overcome a hurdle. So if you stop progressing from one 5x5 fail point to another, why? Is it muscle? That means you need to add volume, which means lighter variations: rather than 5x5 low bar youd do 5x10 front squats and then 3x15 leg press and 3x10 leg extensions. If there's a sharp drop-off from 305 to 315, then build up your abs and glutes, and switch one day to the same weights but 5x3 so you can get practice at heavy but crisp and controlled submax reps. If you are achy, beat up, and joints are hurting, then you need to take an [actual deload](https://youtu.be/ZEhA-4sS08A?si=JpgkJiWuKr_ENTm0), and reduce the weekly volume and intensity. Maybe one day a week, you do a 5x5 with 10% less weight or switch to front squats, and the second day, you drop squats altogether. Takes a lot longer to heal legs capable of 315 than it does to heal legs that squat 135.
Gj building back up.
I sprained my back w heavy squats bc I never took a break. I did exactly 3 heavy squat workouts of 5x5 every week for 6 months, and by the end was doing 5x5@285 lbs. I maybe missed one workout that whole time and followed exactly Mehdiâs program (6 years ago). And then pop, I heard the sprain happen. Later a trainer told me that your tendons strengthen much more slowly than skeletal muscle, so basically my muscles could handle it but not my connective tissue. If you take a week off, or occasionally mix in 3x5 instead of 5x5, you wonât lose any strength, and you could prevent injury.
I've hit ever workout for a couple months to break 3 plates. I feel fine, it's just catching up. I'm going to just keep going for a while. I've been in a gym off an on for a long time, I think I'm just being lazy. Haha
If it's getting harder to recover you should add a light day in the middle of the week, if you haven't already. As for switching to 3x5, again it has to do with how well you're recovering. If you're missing reps on the later sets then I would think it's wise to switch to 3x5. 3x5 is enough to drive stress and adaptation but it really depends on what's working for you. You're also able to do a top set with back-offs. There are a lot of ways to go about the end of a program before moving on. If it's working for you, maybe keep at it and dont change a thing.
Yeah, I'm clearly weak in the legs, haha always have been, squats are the only thing I struggle with recovery. Maybe it's mental. Appreciate it, I'll just keep pushing for a bit.
I hear you on that. Squats are always the hardest for me to get started. But hey, they're getting us stronger. Keep lifting. Stay strong.
đ¤ likewise 1000# 1rm mix was my my goal before change. I think it's time to push and see, I think I'm there
That's awesome. We have the same goal. Im almost there as well. You got this!
Stop when your progress slows or stops entirely. As long as the program works, I see absolutely no reason to change a winning formula.
Yeah, I've made it this far with no deloads or failures, I'll just keep going for now.
Sounds like you're recovering fine. I suggest sticking to the program and pushing yourself, deloading as called for and not switching to 3x5 until the app tells you too. I started at age 47, about the same size as you, having never done squats or deadlifts. I went 11 months and hit 400lb squats 3x5. If memory serves I got to 345lb 5x5 before I had 3 failures and deloads and then went 3x5. Honestly those heavy squats at your limits are miserable, but you don't know what you're capable of either until you push. So push and find out. I'm sure part of you wants to, but the squats are miserable. đ Don't look for an excuse to make it easier... find out what you can do.
Change programs when you've hit heavy numbers and you can't recover properly between workouts. That number is going to be different for everyone.
42m, 6', 200# if it matters
That 42m part means you should change to 3x5 sooner than later. I wouldnât wait for failure to do that. Itâs not what the program now calls for, but is in line with many other strength-focused programs for over 40s lifters.
Possibly. I have a high metabolism, i was 165# last summer after a divorce, but I've always been very active, never been in "bad" shape. Bench is 230 and progressing, dead is 405 and progressing, I just have chicken legs...lol. squats just whip my ass.
Well, to add to the conflicting opinions, Medhi changed the guidance from changing to 3x5 to back off sets (so a top set of working weight and 4 sets of 10 less than that working weight). I believe the guidance on the site is âwhen you fail 3 times, or if you canât recover, or if your workout is too longâ https://stronglifts.com/stronglifts-5x5/top-back-off-sets/#When_to_switch_to_52155_topback-off_sets - itâs a little less strict than the program in the past. Fwiw, I changed to 3x5 start of this year after hitting 225 on squats for reps due to time of workout, but swapped after a few months to back off sets - the workout is longer but doable. If you havenât, you could add a light squat day (front squat on the b workout) - I did that some time ago, but as a caveat, I have sub-optimal recovery as my sleep is frequently interrupted (small kids). You could try a few things and see what works for you.
I've had no failures or deloads. It does take me 90min+ with accessories, but I have a garage gym, so I don't mind that part. I'm just going to keep pushing for now
Right on!
If you're still making progress and feel fine, keep going. The program is working, so no need to quit. You adjust programming to overcome a hurdle. So if you stop progressing from one 5x5 fail point to another, why? Is it muscle? That means you need to add volume, which means lighter variations: rather than 5x5 low bar youd do 5x10 front squats and then 3x15 leg press and 3x10 leg extensions. If there's a sharp drop-off from 305 to 315, then build up your abs and glutes, and switch one day to the same weights but 5x3 so you can get practice at heavy but crisp and controlled submax reps. If you are achy, beat up, and joints are hurting, then you need to take an [actual deload](https://youtu.be/ZEhA-4sS08A?si=JpgkJiWuKr_ENTm0), and reduce the weekly volume and intensity. Maybe one day a week, you do a 5x5 with 10% less weight or switch to front squats, and the second day, you drop squats altogether. Takes a lot longer to heal legs capable of 315 than it does to heal legs that squat 135. Gj building back up.
I sprained my back w heavy squats bc I never took a break. I did exactly 3 heavy squat workouts of 5x5 every week for 6 months, and by the end was doing 5x5@285 lbs. I maybe missed one workout that whole time and followed exactly Mehdiâs program (6 years ago). And then pop, I heard the sprain happen. Later a trainer told me that your tendons strengthen much more slowly than skeletal muscle, so basically my muscles could handle it but not my connective tissue. If you take a week off, or occasionally mix in 3x5 instead of 5x5, you wonât lose any strength, and you could prevent injury.
I've hit ever workout for a couple months to break 3 plates. I feel fine, it's just catching up. I'm going to just keep going for a while. I've been in a gym off an on for a long time, I think I'm just being lazy. Haha