I have been training for a program for about half a year now and I feel like im stalling. The program is twice a week and this is how it is and my latest lifts:
I increase the weight on each set, like Madcow’s program. I begin with 60% then I am at 100% on the last set.
Squat - 87.5 kg 5 rep max
Bench press - 76 kg 4 rep max
Deadlift - 167.5 kg 1 rep max
Pendlay row - 68 kg 8x3
Barbell curl 28 kg 8x3
Clean and press - 5 rep max 46 kg
Clean high pull - 4 rep max 91 kg
Front squat - 4 rep 90 kg
Pull-ups - 2x8 1x6 (with resistance band as support)
Dips 3x8 - BW + 9 kg 3x8
If I can do 5x5 on an exercise with a weight, I increase the weight the next time with 2.5 kg or 1 kg depending on the exercise. However, I am not stalling on almost all my lifts. I have not been able to increase weights in more than 6 weeks. As my lifts are not that high, I am thinking about changing to either Stronglifts or Madcow 5x5. What do you think? What would you recommend me?
That’s way too much volume in each session, and on heavy compound lifts.
I don’t really know what Madcow is but I have heard of some people getting pretty strong on it, that might be a decent idea. Stronglifts is a beginner program, it would be better than what you are doing but not that much better since you are already stalling. #1 problem is too much volume in each workout.
Are you planning to compete in PL? Cleans don’t really have any carryover to deadlifts, not more than actual deadlifts at least, from a powerlifting perspective you B day doesn’t make sense. Also I can’t really recommend anything in particular if I don’t know what your goals are.
Squat 5x5 (inceasing weight with 10% each set)
Bench Press 5x5 (inceasing weight with 10% each set))
Deadlift 5x5 (inceasing weight with 10% each set) Optional:
Pendlay Rows 3x8 (2 min rest)
Barbell Curls 3x8 (2 min rest)
Clean and Press 5x5 (inceasing weight with 10% each set)
Clean High Pull 5x5 (inceasing weight with 10% each set)
Front Squat 5x5 (inceasing weight with 10% each set) Optional:
Pull-ups 3x8 (2 min rest)
Dips 3x8 (2 min rest)
I don’t see it as too much volume. Each workout takes about 1 hour and 15 minutes. My main goal is to get stronger, and perhaps compete in the future.
Yeah, not all the 5x5 sets are real work sets but maybe the last 3 would count, so that adds up to 9-15 sets with your optional stuff, which is quite a bit.
Also doing cleans and high pulls doesn’t make any sense for anything to do with powerlifting.
You would be better off choosing a pre-made program for sure, but since you aren’t really sure what you want to do I don’t know what to tell you. Maybe look at some 5/3/1 templates since there are a million different programs for all different goals.
It looks like your running a linear program at the moment, it’s the right thing for a beginner, but at a certain point everyone hits a plateau. Another consideration is that you are past the beginner stage and need to move to a different type of program. Another 5x5 LP would not be a good choice.
Could also be other factors like diet, sleep, stress that are hindering your recovery and ability to improve.
Without knowing what your specific goals are it’s hard to make a recommendation. If it’s actually powerlifting and or pure strength, run one of many good PL programs for intermediates.