3

I've started stronglifts 5x5 about 7 weeks ago. I have started out with a completely empty bar (20kgs) and moved up to the following:

Squat 105Kg, Deadlift 102.5Kg, Bench 62.5Kg, OH Press 55Kg, Row 65Kg

A couple of weeks back I stopped for a week and my progression got screwed up and I ended up with a bigger squat and a fairly weak bench. How can I safely catch up on those two lifts?

Improve this question
4
  • I've been also told to keep going as is because it will eventually all balance out. I.e. achieving a more balanced ratio of lifts.
    – Penumbra84
    Commented May 17, 2017 at 1:24
  • You are still on beginners gain, based on your progression. Keep going with 5lb addition and you will reach a point where your lifts would be DL > SQ > BP > BR > OHP.
    – PravinCG
    Commented May 17, 2017 at 3:55
  • 1
    @PravinCG Awesome, so it will balance out eventually.
    – Penumbra84
    Commented May 17, 2017 at 4:39
  • Yes thats correct. However I would advise to ensure you perfect your form else you will start hitting wall once you close in on 1.5X your Body weight.
    – PravinCG
    Commented May 17, 2017 at 4:48

1 Answer 1

Reset to default
3

It's OK to have a bigger squat than the other lifts, and it's one of the best exercises anyway.

I've been doing 5x5 for more than a year now, and my lifts are exactly as PravinCG said : DL > SQ > BP > BR > OHP. But I did not follow exactly the plan : I added 5kg for the deadlift until I reached 160kg (instead of 2.5kg after 100kg), otherwise I guess my deadlift would be closer to my squat.

Don't try to catch up, be humble, and don't hesitate to drop weight when you miss a few sessions. When I miss a week I drop the weights as many sessions I missed, it's just a way to make sure your form is perfect, because let's be honest : when you add 2.5kg to your best lift every time, at some point your form won't be as good as before. Even if my 5x5 curve is sometimes flat, I warm up heavier than a lot of guys in the gym, so don't worry about catching up : take your time, you'll be strong.

Improve this answer

Your Answer

By clicking “Post Your Answer”, you agree to our terms of service and acknowledge you have read our privacy policy.

Not the answer you're looking for? Browse other questions tagged or ask your own question.