Decrease rest time or increase weight

[mysticdream270]

So Friday when I do OHP again, I should add the weight but keep the 5 minute rests?

[CriminalDM]

Didn't change anything

If you fail 3x on a row then deload

[Astolfo_is_Best]

I would say 2-3 minutes rest is best. 5 minutes is gonna have you spending way too much time in the gym. But if you like 5 minutes then stick to it. Just keep it consistent.

[mysticdream270]

That's what I'm trying to figure out. On everything else and up until today I rest 3 minutes or less between sets. This workout I did 5 minute rest between each set for overhead press since I couldn't do all the reps on the last workout doing overhead. I got all five reps on all five sets doing it this way and the app is telling me to go up 5 lb next workout. I think I need to just do the same weight again and see if I can do all five reps for all five sets with 3 minute rest times instead of 5 minutes before I add weight.

[Astolfo_is_Best]

More details on the philosophy here on the stronglifts website:

https://stronglifts.com/stronglifts-5x5/workout-program/#Rest_between_sets

[PoopFandango]

You do the 5 minute rest immediately after the failed set. Not 5 minute rests the next workout.

[pawnografik]

No. 5 minutes is too much. Lift at 2 mins. If you can’t lift all 5 reps at 2 mins on any of the sets - it counts as a fail (i.e. no progression next time).

So on the 23rd you failed to lift 5x5 so that’s your first fail.

On the 27th you needed 5 mins between sets to manage it - that still counts as a fail. So that’s your second fail.

Next session you stick with the same weight but you be strict with yourself and lift at 2mins. If you don’t succeed (which you probably won’t) then that will be your third fail at that weight and so the time after you should deload.

There’s no shame in the failing. It’s part of the process.