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  1. #1
    Registered User meloncap78's Avatar
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    Starting 5x5 as an intermediate

    Been lifting 4 years. Max squat is weak at 290/ bench at 265/ deadlift at 415. These are hard maxes with perhaps a minor flaw in perfect form. I cut in the past year from 215 ish at a high bf (25% or so) to 185 around 11 ish %. I am now having a hell of a time putting any weight back on whether it be fat or muscle at 3750 kcals. Im thinking of getting on a program and just sticking with it for 12 weeks. I picked stronglifts 5x5. With my max inputs it has me starting with some prett low numbers. I understand that the reason behind this is steady progression. My question is if I start with these low weights am I going to sacrifice more size and stregth even though I will be progressing steadily?
    Keep going....

    Big 3
    Bench - 265
    Squat - 260
    Dead - 415
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  2. #2
    Registered User shaneinga's Avatar
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    If you are looking for a good 5x5 program, look up Madcow. I think you will like it much more than the standard 5x5 stronglifts.

    Keep in mind it is made to make you reset your weight.

    If you are set on 5x5, starting low is a good idea. It won't be that light for long, enjoy it.
    IG @ JustShaneinGa
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  3. #3
    Registered User Plateauplower's Avatar
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    A Novice program is going to progress pretty rapidly you will be kind of wasting your time at the light weights but then it will rapidly move up and you will stall faster. . As Shane mentioned above, you could still run a very simple and effective program based on doing hard and important work, but with a slower progression scheme that will allow a more gradual peak before you would need to reset. One of the many 5/3/1 templates would also be an option as well as PHUL.
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  4. #4
    Humble Megalomaniac ElrondHubbard's Avatar
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    Originally Posted by shaneinga View Post
    If you are looking for a good 5x5 program, look up Madcow. I think you will like it much more than the standard 5x5 stronglifts.

    Keep in mind it is made to make you reset your weight.

    If you are set on 5x5, starting low is a good idea. It won't be that light for long, enjoy it.
    Agree about Madcow. It’s been extremely productive for me, and a good template for follow-on programs.
    I'm out, standing in my field.

    65 and still a newbie.
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  5. #5
    Registered User olyw8lifter's Avatar
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    I like 531 for intermediate progression. If you're trying to some mass back on, then do the boring but big template. Slower progression for us Masters, but lots of work, and the time in the gym is a bit shorter, imho.
    Training log: http://forum.bodybuilding.com/showthread.php?t=168969133
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  6. #6
    🅾🅼🅴🅶🅰 🆆🅴🅰🅿🅾🅽 EjnarKolinkar's Avatar
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    What program were you on over the last year?

    Starting a beginner program seems like an inefficient plan, you aren't a beginner nor have you had a long lay off from training.
    The most important aspect of weight training; whether for the athlete, bodybuilder, or average person is to better ones health and ability without injury. - Bill Pearl

    Ironwill2008 is surely doing RDL's and eating eggs and bacon somewhere right now.
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  7. #7
    Squats and Milk Bando's Avatar
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    Originally Posted by meloncap78 View Post
    Been lifting 4 years. Max squat is weak at 290/ bench at 265/ deadlift at 415.
    Those aren't bad for only 4 years in. 5x5 is beautiful in its simplicity and you'll beat those numbers in 12 weeks if you can hang in there.
    Bro with mattbro95

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  8. #8
    Winter is coming Farley1324's Avatar
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    Originally Posted by olyw8lifter View Post
    I like 531 for intermediate progression. If you're trying to some mass back on, then do the boring but big template. Slower progression for us Masters, but lots of work, and the time in the gym is a bit shorter, imho.
    5/3/1 has a hell of a lot going for it.

    The conservative training max + PR sets (formerly called AMRAP) and optional joker sets (on 3 and 1 week) means you can actually progress faster than the 5/10 lbs per cycle for upper/lower, or you can progress more slowly but still make the minimum required reps without sacrificing form, for a bit, prior to resetting (should actually reset before you ever fail to hit minimum reps on the topset), compared to what feels like running right into a hard wall on the more aggressive systems.

    And each session can be done in 60-75 minutes tops, generally, depending on what you're doing and what day it is.
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