Finished 5x5 program and lost strength

[musclehead24]

For the past 7 weeks I did the intermediate 5x5 program. I didn't gain much strength and I actually topped out and wasnt able to continue adding more weight. I have now gone back to a push/pull routine and training in the 8 rep range. Going back to this rep range I am now weaker. I can't lift the same amount of weight for 8 reps as I could before I trained 5x5. Is this just because my body has to adapt to 8 reps again?

 

[KelJu]

There are way too many factors that could be the cause of this.

How is your diet?

How is your sleep?

You can train perfectly and mess your diet up which would stop any progress dead in its tracks. Can you post your sample diet, and then I can help put a finger on what went wrong. I have friends that had much success with 5x5.

I am a big believer in push/pull/legs. I have made the best gains on it.

 

[danny81]

what do oyu recommoned for a american football player? push/pull/leg 8 reps or 5x5?

 

[P-funk]

what were the intensities you started the program at? Did you start to high? Di d you progress properly? etc...

 

[musclehead24]

My diet was good during the 5x5 and is still good now.5x5 just didn't work for me like it has for others. I used the spreadsheet that was provided with the intermediate routine where I didnt reach my 5 rep max until week 4 and then I was supposed to try and increase the weight from week 5 and on.

I am not thinking about doing 5x5 anymore its just that I went back to training in the 8 rep range and its like I'm deconditioned or something. I'm not as strong and its harder for me to do 3 sets of 8 reps with the same weight.
5x5 was all about bulding up the weight as the sets went on, so I'm thinking maybe my body has to adapt to using the same weight for 3 sets again.

P.S. My routine now is

push
legs
rest
pull
rest
repeat

 

[Witchblade]

Have you deloaded? You definitely should after 5x5.

I had something similar though... although I did the advanced version. My 5RM drastically increased, but my 10RM actually dropped a little. I think your body isn't used to higher reps after over a month of >5RM weights only.

 

[Platinum]

Rest..take 2 weeks off and give your chance a body to refill its recuperative reserves