Request for help - Where do I take my programming from here?

[Mitch Rivers]

**I posted this in a previous thread for folks coming to SS from Stronglifts 5X5 app, but hoping to get more help here**

Could really use some help. I also started with the SL 5X5 app Sep 13, 2016 (~14 weeks ago). About a month in or so I found SS and only about 2 weeks ago found the SS App. I've listened to nearly all of the podcasts and to be honest skipped through the book to learn the lifts and correct my form. I saw the similarity in programming and just continued on using both apps to track my progress going forward.

I was doing 5X5 on Squat/DL/Press/Bench/BBRows for roughly 2 months increasing 5 lbs per training day. About 3-4 weeks ago I started struggling on my last two sets and moved down to 3X5.

My starting numbers were as follows:
Height: 5'11"
Weight: 264 lbs (all fat though I've trained in the past but never to this extent)
Squat (5X5): 135
Press (5X5): 50
DL (5X5): 135
Bench (5X5): 105
BB Row (5X5): 65

As of this week:
Weight: 268 lbs
Squat (3X5): 365
Press (3X5): 145
DL (3X5): 365
Bench (3X5): 225
BB Row (3X5): 185

I've not missed a set until this week, except for getting sick a while back and skipping a few days. Had to de-load and work back up. Monday I made 4/5 on my 3rd set of squats but made it through bench, row and DL just fine. I chalked it up to being sick over the weekend. Yesterday I had a buddy spot me on squat for the first time. I made the first two sets fine and 4/5 on my 3rd set. However I just couldn't make it through my Press and just skipped my DL figuring I just needed a few more days to recover and left a bit depressed. The I realized that I hadn't eaten since 7 am and was only some granola and nuts with milk.

I've been focusing on getting enough sleep, my diet is definitely not good enough, though I'm trying to focus on that more as well. Struggling with getting enough protein (only about 100-120 grams/day from whey, not sure from other sources, but no where close to 270 g/day I think I should be consuming).

Someone will probably blast me for not reading the book all the way through and following the program, and I will deserve it but really need to know where to go from here.

[Eric Larousse]

You cant progress on a program while following an innappropriate diet simple as that. Fix that then worry about programming minutia.

[Fiddler]

Start by getting your diet in order. Eat before and after training. Track calories and macros. Get your protein from meat if you can. You don't say where you are, but I buy 10 lbs of skinless chicken breasts per week for about $22, and either marinate and bake them, or put em in a crock pot with veggies and spices. It isn't hard. Whey is good for pre- and post-workout, but you want to get as much of your nutrition from regular food as you can.

You're not doing bad. It might be time to throw in a light day, but I'll let others comment on that.

Oh - and read the book, chapter by chapter. You have no idea how much work and thought went into making sure it was complete. Everything that's in there is in there for a reason, as far as I've been able to tell. It won't all apply to you initially, but it's stuff you should be aware of.

[Mitch Rivers]

Start by getting your diet in order. Eat before and after training. Track calories and macros. Get your protein from meat if you can. You don't say where you are, but I buy 10 lbs of skinless chicken breasts per week for about $22, and either marinate and bake them, or put em in a crock pot with veggies and spices. It isn't hard. Whey is good for pre- and post-workout, but you want to get as much of your nutrition from regular food as you can.

You're not doing bad. It might be time to throw in a light day, but I'll let others comment on that.

Oh - and read the book, chapter by chapter. You have no idea how much work and thought went into making sure it was complete. Everything that's in there is in there for a reason, as far as I've been able to tell. It won't all apply to you initially, but it's stuff you should be aware of.

I'm out west of Austin, TX, no SS Gyms nearby unfortunately. I can probably pick up 10 lbs of chicken breast for about the same at HEB. That's easy enough to do. I would not have gotten as fat as I did if I was good at tracking caloric intake and other macros. But my progress is encouraging so far, so I'm going to start tracking everything. And read the book properly.

I would be interested in whether I should continue with 3x5 sets across as I have and just power through, or begin with a lighter day rotation for some assistance lifts? I have done no assistance lifts at all to date unless you consider Rows assistance. All comments are appreciated.

[Mitch Rivers]

As noted here and the other thread, timing of food is important.

How old are you?

Honestly, it sounds like the LP is getting hard and you're starting to panic. You must focus and continue to push ahead. You'll know when it's time to adjust programming.

Also, are you pulling 3 sets of 5 on the DL? If yes, knock that shit off and pull one set.

I'm 30. Wigging out a bit I guess. Hasn't been easy but this is the hardest it's gotten to date.

No I mistyped that, I am only doing 1x5 for DL.

[Fiddler]

You've got coaches in San Antonio and Houston. I drive 3 hours to see mine. Not often, but when needed it's worth it. I was just figuring it up, and I added 50 lbs to my PL total in 6 weeks after getting some seemingly very minor adjustments to my squat and deadlift form. (Well, actually, 15 of that was bench press due to shoulder healing, but still, that's 5 months' worth of progress in 6 weeks, since I'm generally doing well to gain 10 lbs per month.)

Sometimes it gets hard. It took me 8 seconds to hoist a press last week. That's extreme, I think, but sometimes you have to grind. It gets a lot harder when you don't eat and sleep right, and when you've run out of novice gains.

[Ron Goering]

I'm in Austin and made the trip down to San Antonio to do 1-1 session with SSC Dr. Austin Baraki. I found it very worthwhile. Depending how far west of Austin you are it might be worth the trip.

[Mitch Rivers]

Yeah I think I'll do that. Hadn't even thought of that. I'm an hour west of Austin in the Lakes area. I could zip down there pretty easily.

Do you just call the gym and set up an appointment or what?


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[Gerhard]

Mmmm, you may get some mileage out of a HLM setup for recovery purposes. Obviously, we're at the point where grinding through sessions is occuring, and real life issues are causing stalls.

Something like:

Mon: 3x3 on Squat/Bench/Deadlift

Wed: Light 5's on Squat/Press

Fri: 5's on Squat/Bench/Light 5's on Deadlift

Also, given your Squat and Deadlift numbers being equal (it isn't unheard of, especially for guys on the larger side - some even outpace their Deadlift), could you be Squatting high?

[Mitch Rivers]

I'm not sure. I just followed the SL app and they stayed equal. I'm guessing my DL ordinarily would be higher than squat?

As the weight has gotten heavier I've been picky about my DL form and trying to keep it perfect.

As for squats if by high you mean not below parallel then no. I definitely go below parallel every time.

I'm gonna get my diet in order and up my protein.


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