I just burnt out on Strong Lifts 5x5.
About 18 months ago I was a kettlebell/crossfit type person and decided I wanted to get strong. I joined a powerlifting club and followed a tweaked WSFSB program (I also learnt how to squat and deadlift properly). I trained for 6 months and at my first meet pulled 180, squat 140, and benched 110 @ 85kg BW. Nothing spectacular but I was pleased with my progress.
I moved house shortly afterwards and could no longer get to the powerlifting club, started a new job and picked up an injury so my training dropped off for a few months.
About 6 months ago I put together a home gym and I thought Iâ??d go back to basics and started the Strong Lifts program.
Iâ??ve plateaued and stalled on this program 3 times now. I just canâ??t squat past 100kg 5x5. Also, my upper body strength has deteriorated (there just isnâ??t enough upper body exercise volume).
Iâ??m sick of squatting three times a week , the lack of variety, and my wife is having a baby in a few weeks so I canâ??t justify a weights program that requires 5 minutes rest between sets (when things get heavy).
So, Iâ??m looking for suggestions for a new program. Ideally, I would like to get stronger but primarily I want to cut a bit of body fat and maybe even put on some muscle (particularly upper body as itâ??s lagging behind my legs). Iâ??m thinking of something with shorter rest periods, higher reps, maybe an upper/lower split, antagonist sets, that kind of thing.
My stats are:
95KG BW (sadly I've put on a bit of body fat but I'm still relatively lean)
Squat 5RM 100KG
Deadlift RM 150KG
Bench 5RM 90KG
Overhead press 5RM 60KG
Squat rack, adjustable incline/decline bench, dips/pull up station, Olympic rings
Olympic bar, 160kg of plates, 16kg kettlebell, 24kg kettlebell
Any ideas or suggestions?