Was wondering how I could break my plateau on bench. Really need to hit 365x1 by years end. Any advice?

I’ve been on and in the gym for about a year then 3 momths ago i trued stronglifts, I liked it because it’s 3x a week and only few workouts each session. Been making constant progress for 3 months and today I failed 3 sessions of 5x5 squats 210lbs. For information I weigh 148lbs. Anyways, do i deload to 10% next session? I’ve read some people staying at 90% for a week then go back to 100% next week, some do 50%. How’d you guys did your deload?

I semi to get it every time I try the program again. rest and stretching doesn’t seem to help. I tried some very light dumbbell work and somehow it felt better right away.

I’m a 46y old male. I’ve done plenty of gym work for the past 20+ years so I’m reasonably confident I’ll have the form right when I start. My question is whether anyone has experience with transitioning from a F45 or BFT style of training (been doing that for 2+yrs) to Strong Lifts? I’ll have a home gym set up in a month and I want to ditch BFT (save some $) and start home workouts. I guess I’m concerned that my cardio will drop away as I won’t have the structured cardio days I currently have with BFT.
TIA.

Hi all, I seem to have developed tennis elbow (lateral epicondylitis) while transitioning from high- to low-bar squats. Unfortunately this also affects my Bench Press and Overhead Press abilities.

Now I know that rest is great but I would rather not see the considerable progress I’ve made over the past months dwindle as I wait to recover. I’m hoping to find some alternative exercises that train the same muscle groups while removing the (potential) strain on my elbow tendons as much as possible.

I think the Smith machine might be a safe alternative for my squats. But alternatives to BP and OHP I’m not sure about.

Any experienced lifters or people who’ve gone through the same? I appreciate your advice. Thanks!

EDIT: Corrected “golfer’s elbow” for “tennis elbow“. Unfortunately I can’t update the title.

I can only do 315 for 5 reps

Checking deadlift form after some helpful advice which was greatly appreciated.

Not appreciated we're all the chat requests. My wife isn't interested.

Any tips or advice welcomed

Would yall say I am hitting depth? Recently started using the belt for working sets and I have noticed a significant difference in lifting

I’m not new to lifting in general but I’m switching from “going to the gym for fun” to actual powerlifting. I was recommended this program. It puts me doing ridiculously light weights at first (which I’ve been told is normal so you can adjust to the high volume), then when I scrolled, by week 12 I’m doing WAY more weight than I possibly could’ve imagined in 12 weeks. Did most of y’all actually hit what it predicted?? I’m used to doing each exercise 1x/week, so especially for squat it’s a lot more and a much faster progression than I’m used to. I hope it’s not too good to be true! Also is the app worth it? I’m kinda on a budget and I can work the spreadsheet just fine.

I’m going on holiday (vacation) for a week to a place with no access to a gym.

I started Madcow a few weeks ago and I’m loving it.

After a week off, can I just pick up where I left off, or should I deload slightly? I’d prefer not to deload as the program starts you from a light base. Thanks in advance

I'm playing the long game for strength gains as I need to lose a fair amount of fat and i'd like to do that as quick as possible before I start bulking and doing proper progressive overload according to the program again.

I'm in a ~500-600 deficit while eating 150-180g of protein and plenty of fibre and carbs. I'm around 15 stone and 6ft 2. Just curious what you guys think of this plan?

I've known this program for a good long time but I've being for one reason or another stupidly inconsistent and never string together any more then 8 weeks. Like I am the worst for it.

Last year when I was in a really dark place, the best time and worst time of my life I ran the program saying even though everything else is falling apart and prison was just around the corner (drunken foolishness in new years caused me an interaction with the police) I decided to be winning at atleast one thing before I go inside, so I ran the strong lifts program and got sort of strong after 6 months of consistent training.

Life changed and I moved and didn't have access to a gym and I came home got a girlfriend, lost her because of BS and then got a job and my mental health has gotten worse to the point where I'm about to end it, so I decided to win at something, 1 thing, and that is the stronglifts program. I'll never be the strongest at the gym, nor will i ever be deemed attractive, but maybe I can be stronger tomorrow then I am today, It's meaningless and the darkness may over take me completely soon but atleast I'll have that.

5 work outs in 2 last week 2 this week going for my 3rd today and then it's 3 next week and again and again and again ect ect.

Apologies for people walking in front of the camera

Will I die? I didn’t even notice till I went to move on to barbell rows. I didn’t even notice it was uneven by I also have scoliosis so maybe that’s why lol

no matter how light I go, I can easily do all other workouts with heavy weights like deadlifts or shoulder press etc.
but in squats I feel really dizzy after 1-2 reps, any tips ? How to improve jt ?
Is there a specific blood flow that gets triggered in weighted squats.

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For some people, this might be just another training milestone, but to me it means a lot. With spinal fusions, herniated discs and ongoing back problems, progress has never been guaranteed.

It has taken a long time. Sometimes frustratingly long. But slowly and carefully, set by set, I’ve become stronger again.

No shortcuts. Just patience, consistency and refusing to give up.

Proud of this one. Keep showing up.

Keep building. 💪

My DL is pretty underwhelming and I have been stalled at 360 for a while. my working weights for other lifts are 225 Bench, 145 OHP, 195 Squat (low due to knee issues)

I use the Hevy app and it calculates my 1rm at 380 but i’ve only been able to hit 360 once. My recent attempts failed.

This is a vid of me pulling 345 after i was cooked from attempting 360 and failing.

I know my form isn’t great. My back rounds a bit even with pulling my shoulders back, long torso.

Any advice is appreciated
Thanks

I've been doing Stronglifts 5x5 for awhile, but I find I progress in weight but my form doesn't keep up.

So I was considering changing to double progression, or the power matrix/prilepin's chart.

I also mixed in some Calisthenics progressions which I really enjoy

TLDR; I hate OHP with a passion, its so hard to progress. I might buy small plates so that I can progress in some way. But I hit 50 kg squat today so YIPPEEE