I have just started doing Stronglifts 5x5 (which is almost the same as Starting Strength). Hopefully in say 6 months time I have made good progress, but are also starting to plateu. In order to get stronger it is then recommended to decrease sets and reps: Madcow 5x5 or The Texas Method.
However at this stage I probably am not interested in getting stronger. Instead I want to maintain my strength while increasing muscular endurance. To be a bit more precise we can say that I want to maximize the weight I can do for each of the lifts in Stronglifts for 25 reps. I would say my ideal is the physique of a crossfitter. However it seems a bit intense and potentally dangerous except for very well trained, versatile and technically proficient athletes. Also their programs are quite complex. Maybe I could train almost like a crossfitter for some time first, with a simpler program, but with some of the aspects of a crossfit program.
How would I train to achieve this? Is there any program you could suggest?
I am aware that increasing the 1RM will increase the endurance. However 1RM calculators typically only goes to 12 reps. This indicates that strength in the 25 reps range is somewhat disconnected from max strength.
I notice that in crossfit they use alternating heavy and volume days. During the volume days they do each exercise for time.
Maybe I could do 3 x 1 min each exercise with as many as possible reps.
Also in crossfit they seem to do circuit training. That is first 1 set of squat, then 1 set of bench, then 1 set of barbell row. Then redo this complete sequence two times. I guess this is not so easy to achieve in the gym where one typically have to wait in queue. But I could do supersets. Squat could be combined with barbell row for instance.