7.8

• Bleachers: 40 Min, 70 flights- Was rainy and cool
• Archery: 4 arrows @ 80
• Foam roller/stretch

~2260 calories in

How are your lifts coming along?

To be honest I seem to have plateaued the last couple of weeks. Wondering if it's time to switch from StrongLifts to something else

It should be way too soon to need to switch. Usually that happens somewhere in the 4-6 month range.

You probably need to eat more, or all the other activity is cutting into your recovery.

Which is fine since putting up numbers isn't your primary goal, but I'd either focus on form and evaluate some inefficiencies there, or do a deload (knock off 10% of the weight you're doing and start working back up) and see if you stick in the same area.

I started doing StrongLifts in Jan. Just added the other activities/diet last month.

Ah gotcha.

If you haven't done any deloads, then I'd maybe try that to buy you some time before having to switch. I think it's a good program for your goals. After you get back to where you left off, you could try decreasing the progression to 2.5/5 pounds per lift and see if that helps - it helped me break the plateau on my OHP during my Stronglift days.

If you do want to push things further, I'm running 5/3/1 and it's been a gamechanger for me. I tried doing Madcow right after Stronglifts, which is closer to the 5x5 scheme, and it just kicked my ass and I barely made any progress for like 3 months. I've seen that and Texas Method as two programs to try after 5x5 that are similar in structure but geared more towards those getting into intermediate/out of the novice linear progression phase.

I'm going to try a 10% deload… how long should I try that for?

Just knock 10% off your current 5x5 and then work back up like normal.

So if you were squatting 225, knock off about 25 pounds and go back to 195/200, then increase 5 pounds per workout like normal.

Then when you get back to 225, you can decide to keep doing 5 pound jumps or 2.5 pound jumps.

This may help for reference: How to Break Plateaus on Stronglifts 55 | Stronglifts

You get back to where you left off fairly quickly but sometimes the reset helps your form improve or gives your CNS a little break from pushing yourself to the max.

If you do that 2 or 3 times and are still stuck, then you can try going down to a 3x5 for whatever lift is stuck. Then if you plateau after that, probably time for a new program.

7.9

• Stronglifts B
• Archery- 16 arrows, 40-80
• Cable Crunches/hanging leg raises
• Stretching circuit

~2525 Cal in

TikkaShooter said:

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Ah that makes sense. I thought the 2K was all active burn calories, and was wondering what you do daily to burn up 2K+ from activity. But that chart makes more sense

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Not daily, but riding a bike vigorously will net you many calories to imbibe upon.

Holy ****

7.10

• 40 min Ruck: 30#, 2.25mi, 17:49/Mile
• Archery- 8 arrows, 40-80 yds
• Mobility circuit

~2500 Cal In

7.11

Stronglifts A
Archery- 8 Arrows, all @ 60
Cable/reverse cruches, hanging leg raises
Shoulder Rehab

~2410 Cal in

7.12



Recovery
Archery- 4 arrows @ 20

~2600 Cal

7.13

Recovery
Archery- 13 Arrows at 60

2250 Cal


This week has been tough. Ive had trouble sticking to geed foods, and its an inner struggle to drag my ass to the gym every day. Not sure if this is normal, but im having a tough time staying motivated all of a sudden

Totally normal.

Sometimes a few days off helps and makes you miss it and go back for more - but obviously that only works if you know you have the discipline to pick it back up.

Did you deload? You'd be surprised how much you can exercise your mood into the dirt if you overdo it. When I notice I'm getting abnormally grumpy/irritable, that usually means I'm due for a deload.

I started the deload Friday. I'll get thru it, just sucks right now

If it was easy everybody would do it.

You'll get through it and be better off for it.

tandy miller said:

---

7.12



Recovery
Archery- 4 arrows @ 20

~2600 Cal

7.13

Recovery
Archery- 13 Arrows at 60

2250 Cal


This week has been tough. Ive had trouble sticking to geed foods, and its an inner struggle to drag my ass to the gym every day. Not sure if this is normal, but im having a tough time staying motivated all of a sudden

---

I just hit that motivation dead zone this week after being pretty consistent since the start of the year. Decided to just take a week or so fully off and start with an updated program next week, hopefully with renewed vigor.

7.14

• StrongLifts B
• Cable Crunches/Reverse Crunches/Hanging Leg Raises
• Archery: 20 arrows, 40-80
• Foam Roller

2730 Cal in

7.15

• Bleachers: 40 Min, 76 floors
• Holes of Golf
• [Archery: 4 arrows @ 20

~2460 cal

7.16

• Stronglifts A Deload +5
• Ab Workout A
• Archery- 20 Arrows, 40-80
• Shoulder stretches

~2550 Cal in

7.17
40 min Ruck: 30#, 2.45mi, 16:21/Mile
Archery- 4 arrows, 20 yds
Unk Cal In... (Out of town visiting friends)

7.18

Recovery
Archery- 4 arrows @ 20

~2545 Cal in

7.19
Stronglifts B
Archery- 4 arrows @ 20

Unk Cal

7.20

Recovery
Archery- 26 arrows, 40-80
Mobility circuit

~2510 Cal in

7/21

*StrongLifts A (Deload). About 60% back to normal weight

*Abs- Cable crunches/reverse crunches, hanging leg holds

*Archery- 8 arrows @ 64

*Foam roller

~2380 cal in

7/22
*Bleachers // 45 min, 76 Floors
*Archery- 20 Arrows, 40-80
*Foam Roller

~2850 Cal in


-----------------

7/23
*Stronglifts B
*Ab Workout A
*Archery- 20 Arrows, 50-60
*Shoulder Rehab

~2445 Cal in

7/24. Track/bleacher workouts have been tough this week, since I go at 4:00. Was 99 today. Trying to be mindful of the heat, watch hr, and stay hydrated

• Ruck- Increased from 40 to 50 minutes......50 min/30#/15:45/mi
• Archery- 20 Arrows, 60-90

~2360 Cal in

7.25

Stronglifts A: Just about back to normal
Archery: 5 arrows @ 64 (Spontaneous surf trip)

? Cal in

7.26

Recovery
Archery
Foam roller/Stretch/Shoulder Rehab

Also unk Cal in.... (Bday Party)

7.27

• Recovery
• Archery: 20 Arrows, 40-90
• Mobility Routine
• Shoulder Rehab

~2735 Cal in


Diet has gotten away from me a bit this week. Looking to tighten up...bought groceries today and cooked a bunch of stuff for the week

7.28

• Stronglifts B
• Abs- Cable crunch/hanging LR/Reverse crunch
• Archery- 20 Arrows, 60-80

~2500 Cal in

7.29

*Bleachers // 45 min, 71 Floors.
*Archery- 5 Arrows, 65 Yds
*Foam Roller

~2425 Cal in

7.30

• Stronglifts A
• Abs- Chat GPT Ab workout "A"
• Archery- 10 Arrows @60

~3500 Cal in

7.31

• Ruck- 50 min/30#/14:52/mi (New PR, first sub 15 min pace)
• Archery- 15 Arrows, all from 60.
• Foam Roller

~2200 Cal in. Had to eat lunch on the go.


Perfect month (Weight/bleacher/hike/archery) completed! On to August