I’ve finished 12 weeks on SL 5x5 and seen some good progress. I’m 25, 5’10" and weigh 225 (up from about 210 12 weeks ago). My long term goal is to build strength and eventually participate in amateur strongman. I would like to keep my weight under 230 as that’s the cutoff in strongman (for lightweight). My lifts are:
Squat: 300 (4x5)
Deadlift: 325 (1x2) or 315 (1x5)
Bench: 205 (5x5)
OHP: 140 (4x5)
BO Rows: 170 (5x5)
I missed my first squat today, getting stuck in the hole on the third rep of the last set. I’ve also been progressing slowly on the press, missing a couple times at each weight before hitting it. The squats have felt heavy since around 200lbs, but I had been able to push through. The stronglifts program says that I should do a deload on squats and work back up. I’m fine doing that, but I am starting to feel like the volume and frequency of squatting is something that I can’t recover from and that is limiting my other lifts, particularly the deadlift (as they all come after squats in the workout). I know I still have more in a linear progression for my bench but the rest of the lifts seem to be hitting the top of the linear progression. Deadlift might have more if I hit it on its own.
I am considering buying the 5/3/1 book and switching to that program as it seems it would allow for better recovery. Another option would be to deload stronglifts and switch to 3x5 instead of 5x5.
What do folks here advise?