Stronglifts 5 x 5
Replies
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There is a free bar for the bench press... I am trying to figure out how I can use that to do the squats. I know I can get the whole bar onto my shoulders on its own but don't know how I would do it once I add heavy weights. I also cannot do the rows with a lot of weight so it is very hard to put the bar down to the ground between reps (unless I misunderstood the form on that one).0
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There isn't a rack with the bar? As in, there's nothing to catch the weight if you fall? Maybe ask someone to go to the gym with you and spot?0
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josiereside1 wrote: »There is a free bar for the bench press... I am trying to figure out how I can use that to do the squats. I know I can get the whole bar onto my shoulders on its own but don't know how I would do it once I add heavy weights. I also cannot do the rows with a lot of weight so it is very hard to put the bar down to the ground between reps (unless I misunderstood the form on that one).
I would not do that tbh. I would suggest that you do goblet squats and/or bulgarian split squats instead of barbell back squats if you do not have a rack. It's not worth the risk of injury imo.
Also, for rows, I think you mean that the bar is too low as you are not using 45lb plates either side. Is that correct?0 -
Has your doctor ok'd you to lift?
Also, it you have an arthritic knee, squatting 3 x a week may be too much for it. Try to be aware of aches and pains. DOMS (muscle soreness) is fine - but it you get joint pain, I would ease back - possibly try squatting just 2 x a week.
Listen to her^^^0 -
devilwhiterose wrote: »devilwhiterose wrote: »I just started today! I think I'm cheating though...I'm doing the exercise sequence but adding way more weight (I didn't want to start out with just the bar). Couldn't figure out how to change that without having to buy the app.
Feel free to add me though!
What is your 5RM, with good form?
135lbs *kitten* to grass. I used to do 225 once upon a time before kids. I downloaded the 5x5 just to get back into a routine so I'm not wandering around the gym without a plan.
Then you probably do not need to start with just the bar - especially for squats (and I assume deads as well, unless you have not done them before). I would suggest going with the 'build up' laid out in the extract I posted earlier, but as a point of reference, when I went from hi-bar to low-bar squats a few years, I dropped down from what I think was a 5RM of something like 235lb to 95lb and built my way up on a 5 x 5 approach, and I am currently coming back from a knee injury that had me laid off for 2 months I dropped 100lb off my 3RM and started from there for triples. As you are doing 5 x 5, I would think something like 95lb would be a good working set (but see how it feels) - I know its frustrating knowing what you used to do, but we need to build work capacity, get back our form, build back the neuromuscular adaptations, build up the connective tissue strength and get past the doms when we have had a layoff.0 -
lemonsnowdrop wrote: »lemonsnowdrop wrote: »devilwhiterose wrote: »I just started today! I think I'm cheating though...I'm doing the exercise sequence but adding way more weight (I didn't want to start out with just the bar). Couldn't figure out how to change that without having to buy the app.
Feel free to add me though!
There's a reason they have you start with the bar, but oh well.
Sigh...
Is that not right? I'm new to lifting. I thought that jumping into it too quickly and aggressively puts you at risk for injury, but your less than informative reply leads me to think otherwise.
You are correct - however, you do not necessarily start with the for your working set. If you are a new lifter you start with the bar and then add weight slowly to see what you can easily do.
Explanation here:
"The weight you use is going to be determined by the amount you can do for 5 repetitions with proper execution and technique.
The way the "first day" is explained in Starting Strength, the trainee warms up with the bar, then adds a bit of weight and does a set of 5. The bar speed will be identical from set to set. Continue to add weight and do sets of 5 until the speed of the barbell begins to slow.. Keep the weight there and perform 2 more sets with this weight. That is your first "3 sets of 5" workout for that exercise.
Yes, this is low. It allows for a certain fudge factor that is present when dealing with a novice's ability to evaluate his own technical performance.
Generally, if a newb says "I benched 135 x 5 for the first time, my technique was great!", what he really means is that "I benched 135 x 5, but I probably should've only used about 120 or 125"
Be on the safe side, start lighter than you think you need to, and go from there. This also helps develop a base of conditioning with slightly less weight than absolute max, which helps reduce initial DOMS.
Let me say that once again.
Start off using weight that is LOWER than you think you can handle, and progress upward. It is better to use weight that is too light than weight that is too heavy."
From here: http://startingstrength.wikia.com/wiki/FAQ:The_Program
Agree entirely. Get the Starting Strength book. Excellent info on technique and programming - the stronglifts guy stole most of the ideas, without including the detailed information needed to perform the exercises with good form.0 -
lemonsnowdrop wrote: »lemonsnowdrop wrote: »devilwhiterose wrote: »I just started today! I think I'm cheating though...I'm doing the exercise sequence but adding way more weight (I didn't want to start out with just the bar). Couldn't figure out how to change that without having to buy the app.
Feel free to add me though!
There's a reason they have you start with the bar, but oh well.
Sigh...
Is that not right? I'm new to lifting. I thought that jumping into it too quickly and aggressively puts you at risk for injury, but your less than informative reply leads me to think otherwise.
You are correct - however, you do not necessarily start with the for your working set. If you are a new lifter you start with the bar and then add weight slowly to see what you can easily do.
Explanation here:
"The weight you use is going to be determined by the amount you can do for 5 repetitions with proper execution and technique.
The way the "first day" is explained in Starting Strength, the trainee warms up with the bar, then adds a bit of weight and does a set of 5. The bar speed will be identical from set to set. Continue to add weight and do sets of 5 until the speed of the barbell begins to slow.. Keep the weight there and perform 2 more sets with this weight. That is your first "3 sets of 5" workout for that exercise.
Yes, this is low. It allows for a certain fudge factor that is present when dealing with a novice's ability to evaluate his own technical performance.
Generally, if a newb says "I benched 135 x 5 for the first time, my technique was great!", what he really means is that "I benched 135 x 5, but I probably should've only used about 120 or 125"
Be on the safe side, start lighter than you think you need to, and go from there. This also helps develop a base of conditioning with slightly less weight than absolute max, which helps reduce initial DOMS.
Let me say that once again.
Start off using weight that is LOWER than you think you can handle, and progress upward. It is better to use weight that is too light than weight that is too heavy."
From here: http://startingstrength.wikia.com/wiki/FAQ:The_Program
Agree entirely. Get the Starting Strength book. Excellent info on technique and programming - the stronglifts guy stole most of the ideas, without including the detailed information needed to perform the exercises with good form.
To be fair, you could argue that Rippetoe stole the ideas for his routine from Bill Starr. I agree though that Starting Strength is much better re explanations.0 -
lemonsnowdrop wrote: »lemonsnowdrop wrote: »devilwhiterose wrote: »I just started today! I think I'm cheating though...I'm doing the exercise sequence but adding way more weight (I didn't want to start out with just the bar). Couldn't figure out how to change that without having to buy the app.
Feel free to add me though!
There's a reason they have you start with the bar, but oh well.
Sigh...
Is that not right? I'm new to lifting. I thought that jumping into it too quickly and aggressively puts you at risk for injury, but your less than informative reply leads me to think otherwise.
You are correct - however, you do not necessarily start with the for your working set. If you are a new lifter you start with the bar and then add weight slowly to see what you can easily do.
Explanation here:
"The weight you use is going to be determined by the amount you can do for 5 repetitions with proper execution and technique.
The way the "first day" is explained in Starting Strength, the trainee warms up with the bar, then adds a bit of weight and does a set of 5. The bar speed will be identical from set to set. Continue to add weight and do sets of 5 until the speed of the barbell begins to slow.. Keep the weight there and perform 2 more sets with this weight. That is your first "3 sets of 5" workout for that exercise.
Yes, this is low. It allows for a certain fudge factor that is present when dealing with a novice's ability to evaluate his own technical performance.
Generally, if a newb says "I benched 135 x 5 for the first time, my technique was great!", what he really means is that "I benched 135 x 5, but I probably should've only used about 120 or 125"
Be on the safe side, start lighter than you think you need to, and go from there. This also helps develop a base of conditioning with slightly less weight than absolute max, which helps reduce initial DOMS.
Let me say that once again.
Start off using weight that is LOWER than you think you can handle, and progress upward. It is better to use weight that is too light than weight that is too heavy."
From here: http://startingstrength.wikia.com/wiki/FAQ:The_Program
Agree entirely. Get the Starting Strength book. Excellent info on technique and programming - the stronglifts guy stole most of the ideas, without including the detailed information needed to perform the exercises with good form.
To be fair, you could argue that Rippetoe stole the ideas for his routine from Bill Starr. I agree though that Starting Strength is much better re explanations.
Agree as well. But at least Rippetoe credits him as his mentor!0 -
lemonsnowdrop wrote: »lemonsnowdrop wrote: »devilwhiterose wrote: »I just started today! I think I'm cheating though...I'm doing the exercise sequence but adding way more weight (I didn't want to start out with just the bar). Couldn't figure out how to change that without having to buy the app.
Feel free to add me though!
There's a reason they have you start with the bar, but oh well.
Sigh...
Is that not right? I'm new to lifting. I thought that jumping into it too quickly and aggressively puts you at risk for injury, but your less than informative reply leads me to think otherwise.
You are correct - however, you do not necessarily start with the for your working set. If you are a new lifter you start with the bar and then add weight slowly to see what you can easily do.
Explanation here:
"The weight you use is going to be determined by the amount you can do for 5 repetitions with proper execution and technique.
The way the "first day" is explained in Starting Strength, the trainee warms up with the bar, then adds a bit of weight and does a set of 5. The bar speed will be identical from set to set. Continue to add weight and do sets of 5 until the speed of the barbell begins to slow.. Keep the weight there and perform 2 more sets with this weight. That is your first "3 sets of 5" workout for that exercise.
Yes, this is low. It allows for a certain fudge factor that is present when dealing with a novice's ability to evaluate his own technical performance.
Generally, if a newb says "I benched 135 x 5 for the first time, my technique was great!", what he really means is that "I benched 135 x 5, but I probably should've only used about 120 or 125"
Be on the safe side, start lighter than you think you need to, and go from there. This also helps develop a base of conditioning with slightly less weight than absolute max, which helps reduce initial DOMS.
Let me say that once again.
Start off using weight that is LOWER than you think you can handle, and progress upward. It is better to use weight that is too light than weight that is too heavy."
From here: http://startingstrength.wikia.com/wiki/FAQ:The_Program
Agree entirely. Get the Starting Strength book. Excellent info on technique and programming - the stronglifts guy stole most of the ideas, without including the detailed information needed to perform the exercises with good form.
To be fair, you could argue that Rippetoe stole the ideas for his routine from Bill Starr. I agree though that Starting Strength is much better re explanations.
Agree as well. But at least Rippetoe credits him as his mentor!
Yep. And to put my comment into more perspective (as it was a little tongue in cheek) - Bill Starr has written a bunch of pieces for Starting Strength so they collaborated.
Although, SL recommends MadCow as a progression from SL I believe, so I suppose that is a nod to him.0 -
To answers the questions above, no, there is no rack to place the bar on. There is no one to spot because it is most old ladies in the gym at the time I go. I only plan on squatting twice a week due to my knees. I have no idea what bulger or goblet squats are! and for the row, the big plates (45 pounds) are way too heavy for me to lift. I struggled with adding 10s! Again, I am not new to weight lifting, lifted heavy years ago, but have not done it for awhile. I know to start out light and build up. I am just trying to figure out how to utilize the equipment available to me and modify how I need to. Yes, I am okayed by my doctor to lift.0
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josiereside1 wrote: »To answers the questions above, no, there is no rack to place the bar on. There is no one to spot because it is most old ladies in the gym at the time I go. I only plan on squatting twice a week due to my knees. I have no idea what bulger or goblet squats are! and for the row, the big plates (45 pounds) are way too heavy for me to lift. I struggled with adding 10s! Again, I am not new to weight lifting, lifted heavy years ago, but have not done it for awhile. I know to start out light and build up. I am just trying to figure out how to utilize the equipment available to me and modify how I need to. Yes, I am okayed by my doctor to lift.
This is what I would do: Walk away from the bar! Reacquaint myself with lifting. Watch videos on form. Read. Research. Google goblet squat.0 -
For both rows and deadlifts when not at using the 45's you can stack plates in order to get the bar up to a better height. I've only gotten up to about 115 max on rows, those always were challenging for me honing in form and such. You can use 35's, 25's and such under the plate that is on the bar in order to get it off the ground and you just have the plates sit back on the stack during each rep, much like you would with just the floor and 45's.0
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josiereside1 wrote: »To answers the questions above, no, there is no rack to place the bar on. There is no one to spot because it is most old ladies in the gym at the time I go. I only plan on squatting twice a week due to my knees. I have no idea what bulger or goblet squats are! and for the row, the big plates (45 pounds) are way too heavy for me to lift. I struggled with adding 10s! Again, I am not new to weight lifting, lifted heavy years ago, but have not done it for awhile. I know to start out light and build up. I am just trying to figure out how to utilize the equipment available to me and modify how I need to. Yes, I am okayed by my doctor to lift.
As noted above - use plates (or any other sturdy platform you can use as a riser). Bulgarian Split squats are these:
https://www.youtube.com/watch?v=4EfWD8tQxDY
You can use a kettlebell or dumbbell instead of the barbell. And either use that smith machine or a bench to prop your back foot up on.0 -
DawnEmbers wrote: »For both rows and deadlifts when not at using the 45's you can stack plates in order to get the bar up to a better height. I've only gotten up to about 115 max on rows, those always were challenging for me honing in form and such. You can use 35's, 25's and such under the plate that is on the bar in order to get it off the ground and you just have the plates sit back on the stack during each rep, much like you would with just the floor and 45's.
Thanks! I can do that... they also have steps I can utilize too!
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josiereside1 wrote: »To answers the questions above, no, there is no rack to place the bar on. There is no one to spot because it is most old ladies in the gym at the time I go. I only plan on squatting twice a week due to my knees. I have no idea what bulger or goblet squats are! and for the row, the big plates (45 pounds) are way too heavy for me to lift. I struggled with adding 10s! Again, I am not new to weight lifting, lifted heavy years ago, but have not done it for awhile. I know to start out light and build up. I am just trying to figure out how to utilize the equipment available to me and modify how I need to. Yes, I am okayed by my doctor to lift.
As noted above - use plates (or any other sturdy platform you can use as a riser). Bulgarian Split squats are these:https://www.youtube.com/watch?v=4EfWD8tQxDY
You can use a kettlebell or dumbbell instead of the barbell. And either use that smith machine or a bench to prop your back foot up on.josiereside1 wrote: »To answers the questions above, no, there is no rack to place the bar on. There is no one to spot because it is most old ladies in the gym at the time I go. I only plan on squatting twice a week due to my knees. I have no idea what bulger or goblet squats are! and for the row, the big plates (45 pounds) are way too heavy for me to lift. I struggled with adding 10s! Again, I am not new to weight lifting, lifted heavy years ago, but have not done it for awhile. I know to start out light and build up. I am just trying to figure out how to utilize the equipment available to me and modify how I need to. Yes, I am okayed by my doctor to lift.
As noted above - use plates (or any other sturdy platform you can use as a riser). Bulgarian Split squats are these:https://www.youtube.com/watch?v=4EfWD8tQxDY
You can use a kettlebell or dumbbell instead of the barbell. And either use that smith machine or a bench to prop your back foot up on.
Now this I am afraid would be way too much for my knees working one at a time.
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^^^^ those I believe I can do! Thanks!
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