Stronglifts 5x5

sistrsprkl

@pmm3437, thanks, I think you're right. I tried holding it lower yesterday but think it's still high. That diagram is really helpful, thanks again.

pmm3437

According to the app, my 1st day was Apr 25th, so 9 weeks actually so far.

I started with recommended start weights from the app, and my last lift weight for each is below also:

- Start - Current
Squat - 45 - 170
BP - 45 - 105
BR - 65 - 125
OHP - 45 - 105
DL - 95 - 215

I haven't had a lost rep yet, so no re-lift or deloads. There have been a couple times where it was a slight struggle, because I tend to only rest about 30-40 sec between sets. I'm going to have to slow down here soon, to about 90 sec between sets, to get full recovery.

I also expect to plateau soon, cause I am noticing my supporting muscles are not progressing as fast as the primaries, so I feel less stable at the bottom of a squat, for instance.

nerdygymrat9

pmm3437 wrote: »

According to the app, my 1st day was Apr 25th, so 9 weeks actually so far.

I started with recommended start weights from the app, and my last lift weight for each is below also:

- Start - Current
Squat - 45 - 170
BP - 45 - 105
BR - 65 - 125
OHP - 45 - 105
DL - 95 - 215

I haven't had a lost rep yet, so no re-lift or deloads. There have been a couple times where it was a slight struggle, because I tend to only rest about 30-40 sec between sets. I'm going to have to slow down here soon, to about 90 sec between sets, to get full recovery.

I also expect to plateau soon, cause I am noticing my supporting muscles are not progressing as fast as the primaries, so I feel less stable at the bottom of a squat, for instance.

Wow, that is definitely some awesome progress in 9 weeks @pmm3437 great job man! You only rested 30-40 seconds? Right now I do it for about 60-75 seconds but I know once it starts getting heavier I will probably need more rest time. Is there any exercise besides the squat you are starting to struggle with?

My starting numbers are: squat 65, BP 65, BR 55, OHP 45, DL 65.

sistrsprkl

Another question for you guys. What do you do on your rest days? I'm finding it hard to take breaks since I really enjoy working out and going to the gym (my break from the kids). But I don't want to burn out. I'm going to run today and do some HIIT at the gym but hope it doesn't affect my lifts tomorrow.

FitForL1fe

sistrsprkl wrote: »

Another question for you guys. What do you do on your rest days? I'm finding it hard to take breaks since I really enjoy working out and going to the gym (my break from the kids). But I don't want to burn out. I'm going to run today and do some HIIT at the gym but hope it doesn't affect my lifts tomorrow.

I used to do cardio but now I just rest

you'll get used to it eventually

if you are trying to build muscle then recovery (rest) is king

DawnEmbers

It is good to at least have a day or two off but you can do other activities on your non-lifting days. It doesn't have to be do nothing 4 days a week. I have been training for 5k's because I have goals based on doing them. I am going to start 10k training on 3 days a week and lift weights 3 days (one of them overlap). It's all in your schedule, what works for you and making sure to be aware that you don't push too far.

FitForL1fe

DawnEmbers wrote: »

It is good to at least have a day or two off but you can do other activities on your non-lifting days. It doesn't have to be do nothing 4 days a week. I have been training for 5k's because I have goals based on doing them. I am going to start 10k training on 3 days a week and lift weights 3 days (one of them overlap). It's all in your schedule, what works for you and making sure to be aware that you don't push too far.

you also don't need to necessarily follow the MWF schedule

you can accelerate imo and not have so many rest days

I started Madcow recently and am considering doing A/B/rest/C/rest (repeat)

or even just do A/rest/B/rest/C/rest (repeat)

it's messier that way since you aren't working out on the same calendar day every week but personally I don't find that to be very disconcerting

boogiewookie

I just started yesterday. I'm just going to do abs on my days off. I love the concept and simplicity so I'm excited to see how far I.can take this :-)

LolBroScience

sistrsprkl wrote: »

I'm finishing my 2d week of SL and I really love it so far. My only challenge has been that I have what kind of feels like a pinched nerve where I think the barbell hits for squats (upper back, lower neck). It's not painful enough to go to a doctor but I'm wondering what I'm doing wrong? Since I'm new to the barbell, will my body get used to it? I squated 70lbs yesterday so still pretty light. Not really sore, just that nerve thing.

Take video and post it

BoxerBrawler

sistrsprkl wrote: »

Another question for you guys. What do you do on your rest days? I'm finding it hard to take breaks since I really enjoy working out and going to the gym (my break from the kids). But I don't want to burn out. I'm going to run today and do some HIIT at the gym but hope it doesn't affect my lifts tomorrow.

On my non-lifting days I practice MMA and do cardio/core work/dance/ballet/walk/run/spin... whatever I feel like for that day and/or based on my class schedules. My rest day/night is usually on Thursday which also happens to be my day one for SL's. I take my dog for a 3 to 5 mile walk on that night and consider it rest... a nice slow stroll Although, I have to admit on my SL days I am really whiped out by the end of the day! I love it. Today is week four day three for me. I did a side by side photo of me four weeks ago vs. yesterday and can actually see results!