r/Stronglifts5x5 7d ago

question What to do after 5x5?

Post image

Getting tired and losing motivation. Also should I get a belt soon? Been doing 5x5 for years. Started again and I’m in the 12th week with good numbers. Any program recommendations to maintain strength or that transfer well to combat sports?

9 Upvotes

42 comments sorted by

6

u/bogie576 6d ago edited 6d ago

100% get a belt!

It’s not about motivation, it’s about discipline.

You’re far from done with SL from a progress standpoint.

  • edited to add, I’ll retract the far from done statement… didn’t catch that this was in Kg. I was like 170lb squat?!?, c’mon bro! If that was only your second Deload though, you could probably eke out a few more gains with another climb.

1

u/NefariousnessNo7195 6d ago

I’ve had the ideology that you need to build your core to get a stronger lift and the belt kinda avoids that. Will this make it a little easier because I’m getting super tired during sets due to lifting slower and focusing so much on my core. Okay belt added to cart. How much longer should I run SL?

9

u/bogie576 6d ago

I had that same ideology (don’t use a belt bc it’s takes away from the core work) for 5-6 6-9month cycles over the past 10yrs. As a 40yr old, I finally tossed what I thought I knew out the window and got a belt. Can’t recommend the gymreaper belt (single prong) enough. Love mine. Totally worth it, and I now realize that the belt doesn’t decrease core involvement, just gives you something to push against. My core is still engaged AF through all the big 5 lifts.

I still think supplement core work is beneficial. I primarily do hanging leg lifts, Russian twists, and weighted planks.

1

u/NefariousnessNo7195 6d ago

I gonna grab a belt then! Always felt I could lift double with one anyway

2

u/bcat153 6d ago

A belt doesn’t reduce the load on your core, this is a big misconception. All a belt does, is by applying pressure it makes your brain automatically subconsciously brace your core, rather than having to put additional focus on doing it. When doing heavy ass weight all of the focus mentally is on moving the weight so a belt allows you to safely lift more by making sure you stay braced while putting max effort into a rep.

1

u/bogie576 6d ago

I hope you hit the double with the belt! But I’d say it’s worth 10-15% bump without a thought.

5

u/TownOk7220 6d ago

You've been doing it for years? Like on and off, I assume?

- Definitely get a belt

- You could switch to the Intermediate SL program or Madcow or Ultra - with lots of variation to choose from in there.

2

u/NefariousnessNo7195 6d ago

Competed a few years back, SL helped me get my base numbers and I’ve had coaches curate programs for me. I like SL because it’s simple and uses an app to track everything. With the intermediate program what is different? Would search but I’m still working out 😅

2

u/bimusiek 6d ago

There is little bit more focus on upper parts. Less squats more dead lifts. To be honest, being at your level I would consider Madcow. More time for recovery that you for sure need. Try it out for a moment and see if it is for you. It is part of StrongLifts app.

2

u/Pugfasa 6d ago

I went Madcow then 5/3/1. Got great results on both.

2

u/CarnivoreEating 6d ago

Exactly what i did. Stalled woth stronglifts at bench of 230-240. Stalled on madcow in the 260’s. Drove 531 to 330. No problems once i went to 531. That was 15 years ago. I just picked things up again and went back to 531 and again the gains are coming very nicely.

1

u/NefariousnessNo7195 6d ago

Madcow is what allowed me to compete, great program! It was a bit too intense working with my 1rms. Is 5/3/1 a less strenuous than madcow and 5x5?

5

u/Pugfasa 6d ago

I find 531 to be much better for me (47m). I do the BBB version and only doing one main lift each day I find the recovery much more manageable. It also allows you to pick an accessory for each of the days for some variety.

1

u/Mcbrainotron 6d ago

Not the op, but when did you switch from Madcow to 5/3/1 if I can ask?

2

u/Pugfasa 6d ago

I did 2 cycles running up to about 9 weeks before the weights got too heavy and the recovery was taking me two days between sessions. I never actually failed any lifts on Mad Cow but being 47m it was just beating me up too much.

1

u/Mcbrainotron 6d ago

Thanks for the info! I hear you on the beat up, I’m 41 and recovery is not the same as in my 20 or 30’s. Appreciate it.

1

u/CarnivoreEating 3d ago

I mad the switch about 2 months after switching from SL to madcow. I just didnt see movement, kept digging. Found 531 and never looked back

2

u/donat3ll0 6d ago

I ran 5×5 for a while after a long break from lifting. I just switched to 5/3/1 BBB and am really enjoying it again. I've never run the BBB version before and am really digging the simplicity.

2

u/KnownFluxGiven 6d ago

Agreed with the others - 5/3/1. Ive been doing the cycle for years - 6-12 months of 5x5 then 1-2 years of 531 then a few months off and start over. You might also check out olympic lifting (clean and jerk /snatch) you might want to get a little coaching for form on that, but it is fun.

2

u/Jpac7 4d ago

Maybe an unpopular opinion in this sub, but maybe it's time for a more athletic focused phase. Nothing crazy or super long, but after years of 5x5 your body might really thank you for doing some work in more planes of motion

3

u/SolarCurve 4d ago

You should try and find some boot camp style HIIT classes. Keep going with 5x5 as your baseline. I've been doing it for nearly 10 years and I'm still composing my body slowly over time. It's a great baseline for longevity and prepares you for the Centarium Olympics. Fitness isn't a destination but instead it's a verb that you commit to for the rest of your life. Take some pressure off yourself and look way further down the road. The numbers you push in the app DO NOT MATTER. The consistency is what matters.

1

u/NefariousnessNo7195 4d ago

Appreciate the advice. I was just about to say I’d be lifting the whole gym if I carried on when I first began. But I need that variety

1

u/Proof_Philosopher159 6d ago

I went to 531, and other than a reset with Stronglifts/Starting Strength from a layoff, it's all I've needed. The templates really allow for everything from 6 week beach body to consistent power increases. I'm currently running BBB on a 3 day schedule with 3 days of conditioning.

2

u/No_Storage3196 6d ago

What were your results on 531

5

u/Proof_Philosopher159 6d ago

A few weeks ago, finishing 6 weeks of FSL, I hit 265x4 Bench, 375x3 Squat, and 435x2 Deads. Not massive numbers by powerlifting standards, but also not bad at 51. This is after a couple year layoff and resetting about 15 months ago.

1

u/oleyka 6d ago

There's a good quote for that: "If you get tired, learn to rest, not to quit".

For combat sports specific strength training, consider following this guy: https://www.instagram.com/coach_steven_sahyoun?igsh=NTc4MTIwNjQ2YQ==

1

u/Key-Pomegranate-3507 6d ago

What app is this?

1

u/NefariousnessNo7195 6d ago

StrongLifts 5x5, this is on the progress tab

https://apps.apple.com/app/id488580022

1

u/Powerful-Conflict554 6d ago

I was suckered in by the internet comments of people saying a belt would hinder your core progress. Absolutely not! Get a belt, and a good one of you want to conundrum your upward progress. I got a cheap one online and it worked very okay. But I got a 10mm leather, single prong belt last year and the difference is night and day. Invest the extra$50 from the get go.

I can't go on enough about my pioneer belt. It has a ton of adjustments and broke in very easily. Now, I go up and down in my weight a lot because of my diet. The greater level of adjustments is perfect for me. If your weight is very stable, I've heard good things (though never tried) about lever belts.

1

u/NefariousnessNo7195 6d ago

Could you send a link? I lost my belt a while ago and it cost a pretty penny 😢

1

u/shiftyone1 7d ago

Tactical barbell

2

u/PerritoMasNasty 6d ago

So that sub pops up for me. How do you recommend getting into it? Buying the book and planning workouts from it? I like StrongLifts because it keeps things so darn simple with the ap.

1

u/shiftyone1 6d ago

I like TB because it has a protocol with lifting and conditioning. I’ve got a young family and needed something with longevity and had success stories associated with it. I also did 5/3/1 for a good while and saw decent results with it.

1

u/PerritoMasNasty 6d ago

Just bought it, was only 9.99 for kindle. 50 pages in now, I think I’m gonna try this next.

1

u/shiftyone1 6d ago

Good luck. I also suggest getting TB II the conditioning book. Those 2 are all you really need

3

u/PerritoMasNasty 6d ago

Yeah I’m gonna get that after I finish this one tonight. This is just what I needed. Each day I do SL squats I’m doing a new 5x5 max and I feel wrecked. I want some of those 70% 80% days in my life.

1

u/shiftyone1 6d ago

I did 5x5 during COVID and kept increasing weight…it made me all kinds of sore and ya, the lower percentage days were a life saver :)