Need a routine (lifts stalling)

[yochilllllllll]

hate to ask this question thats been repeated 100s of times in this forum but I have to. My goal is powerlifting.

I have completed 6 months of stronglifts but towards the last 2 months or so I started adding accessory exercises which drastically helped my deadlift out. Currently I am running GVT (aka 100 reps) just to add a little mass and hopefully some weight this month and then I need to switch to a new routine.

Stronglifts is just not cutting it and my bench is far behind. Bench is only 165 flat for 5x5, I have not maxed recently but am confident I could put up 185 for 1. Squat is 210 5x5 and deadlift 315 for 2. My squat has also been falling behind recently.



Any advice here?

edit: Diet is also in check, 3500 - 4k calories a day 230g+ of protein.

[SPFjudge]

could try 531

[yochilllllllll]

could try 531

well I had looked into this but everyone keeps saying it would be more advanced than where I am at... no idea really, just not sure where to turn.

[arian11]

well I had looked into this but everyone keeps saying it would be more advanced than where I am at... no idea really, just not sure where to turn.

Well something for your level would be Strong Lifts, but you said "that isn't cutting it". So judge suggested 5/3/1, but now you are saying it would be more advanced than your current level. So what do you want?

[yochilllllllll]

Well something for your level would be Strong Lifts, but you said "that isn't cutting it". So judge suggested 5/3/1, but now you are saying it would be more advanced than your current level. So what do you want?

Nah man I'm just saying thats what everyone else has told me. Just looking for some more input on it, I'll jump right into it unless theres something better.

[arian11]

Nah man I'm just saying thats what everyone else has told me. Just looking for some more input on it, I'll jump right into it unless theres something better.

They will all work. Starting Strength, Strong Lifts, 5/3/1, Madcows, Texas Method. The lifter needs to put in the effort and consistency to see the progress though. So just read up on all of them and see which fits your schedule best and interests you the most.

[grahulino]

sheiko 29

[ChecksandGiggles]

eat

[shffl]

Best to do whatever you want and see for yourself how you react to it. Who the hell said 531 is for advanced people?

[yochilllllllll]

sheiko 29

looked at sheiko 29, looks like this one might be the winner. Is it possible to just regular deadlift the entire time or is it reccomended do do it "to knees" and "off rack/box" ?

eat

I do eat.

Best to do whatever you want and see for yourself how you react to it. Who the hell said 531 is for advanced people?

Some guy in the misc....now that I think about it not sure why I listened

[strongjim]

Stats: 5'10", 159 lbs

[showmestate08]

I do eat.

Stats: 5'10", 159 lbs

eat more.

[yochilllllllll]

eat more.

clearly i'm still bulking...never once said in this thread I'm not going past 159lbs..

[mitten]

Find an intermediate program, learn about getting big and strong and somewhere down the road create ur own intermediate routine, learn from ur mistakes and eventually u will find what works and what doesnt

[showmestate08]

clearly i'm still bulking.

Clearly not if your lifts are stalling at 210/185/315. You can search for some magical routine all you want, that's not the problem.

[Conquer92]

looked at sheiko 29, looks like this one might be the winner. Is it possible to just regular deadlift the entire time or is it reccomended do do it "to knees" and "off rack/box" ?

No. You must do the program as is.

Lol just kidding with you man. You can change anything to what you want. The reason people suggest not changing/adding anything is because people dont have common sense and throw in useless sh*t. If you make smart decisions, there is nothing better than tweaking a program to fitting YOUR NEEDS. You should probably first run a program as is, then tweak down the road.

Ive looked over sheiko quite a few times and to be honest since the box pulls are such high percentages i would leave those as is or drop the %. As far as the DL to knees, go ahead and make those full range. The %'s are low.

[terahammer]

madcows

[jtfootball2007]

No. You must do the program as is.

Lol just kidding with you man. You can change anything to what you want. The reason people suggest not changing/adding anything is because people dont have common sense and throw in useless sh*t. If you make smart decisions, there is nothing better than tweaking a program to fitting YOUR NEEDS. You should probably first run a program as is, then tweak down the road.

Ive looked over sheiko quite a few times and to be honest since the box pulls are such high percentages i would leave those as is or drop the %. As far as the DL to knees, go ahead and make those full range. The %'s are low.

This is exactly what I do. I'm running Sheiko right now and I have no problem ripping the weight off the floor on DL, so when it says "up to knees," I just do full range motion. And then for the lifts targeting the lockout phase, I go heavy as possible and even throw chains on sometimes to make the lockout just a little bit harder.

[scorpionsf]

This is exactly what I do. I'm running Sheiko right now and I have no problem ripping the weight off the floor on DL, so when it says "up to knees," I just do full range motion. And then for the lifts targeting the lockout phase, I go heavy as possible and even throw chains on sometimes to make the lockout just a little bit harder.

you're doing it wrong
they are meant to be a pause just below the knee and then you finish the lift


OP have you tried a deload??

[wakechica]

Whats your form like?

Like bench especially? I stalled cos my form was total dog*****. Get your form nailed and go from there.

[SamSix]

you're right in the sense that your lifts are not impressive enough for you to benefit fully from 5/3/1. you can still progress just fine with progressive overload. the classic +5lbs per session should do the trick. if your bench is stalling, try pause benching. do incline work. maybe floor presses and close grip if you're weak on the lockout. if your squat is stalling then try front squatting for a weak or two and progress on that then go back to regular.

[xRequiem]

All your lifts are falling behind, eat more and run SS. shesh