questions about Stronglifts 5x5

WeekendWarriorTX

first, stats:
32 yr old male, 6'4", 223 lbs. not sure on body fat

I'm running a 1/2 marathon in April, so for the past few months i've been concentrating on increasing my run distance on the weekends, while running 2x per week 3-4 miles. I also hit the gym 2-3x/week to maintain muscle mass. i've been running a slight calorie deficit for the most part, i entered to lose .5lb/week in mfp.

my gym days look like this (on a good week): monday - back and biceps; wednesday - chest and triceps; friday - legs, biceps (vanity), overhead dumbbell press. I run on tuesday, thursday, and one weekend day. on bad weeks i usually skip leg day (disappointing, i know)

i read on another thread a recommendation for the Stronglifts 5x5 routine, did some research on the website and i'm very intrigued. my main question is can i start this routine while training for the 1/2 marathon and running as much as i do. the squats 3x/week make me nervous about trying to run 3x/week as well.

coreyreichle

Different training, although, with some of the compound lifts (Deadlifts) you'll be using your legs a bit, so your run performance might suffer a little. But, it's not really much different that what you're doing today.

You might, however, be past the Stronglifts 5x5 program, due to your prior weight training.

ew_david

I'd probably only run it twice a week while you're training for the half marathon, but it's a solid full body program.

WeekendWarriorTX

i was under the impression that this wasn't just a beginner routine. Once i've lost about 15 lbs, I want to start eating more so I can start adding weight to my workouts. I've been stuck on lifting the same weight for awhile, due to my calorie deficit I assume. would it be better to stick with what I've been doing, or try out the 5x5?

nordlead2005

You can always try it. If you start with light enough weights it shouldn't interfere with your running training in the beginning. If you get to the point where it does, cut back on the lifting. Maybe do SL5x5 2x/week instead of 3x/week or switch to 3x5.

Honestly though, increasing strength, running distance, and losing weight all at the same time is a lot. You may have to sacrifice one or even two of them for a while to accomplish your goals. You can always re-arrange goals after the marathon in April.

coreyreichle wrote: »

You might, however, be past the Stronglifts 5x5 program, due to your prior weight training.

It depends on if he is following a structured program and is significantly strong now or not. I lifted for years doing the bro split and never got nearly as strong as I am now running SL5x5. Mostly it was due to the lack of progression and rules for deloading. Lots of struggling with the same weight over and over again.

WeekendWarriorTX

i downloaded the app and put in my recent bests for each exercise, and the weights they recommend that I start with are quite a bit lighter than what i'm used to working out with. If i do start this now, should I get rid of the calorie deficit now, or can i stick with it until I've lost some of the weight that i want to?

WeekendWarriorTX

or, if i wait to try the 5x5 after the 1/2 marathon, will I have to give up running? the website says not to run on off days, but the idea of only working out 3x/week freaks me out, and I actually enjoy running (plus being in the National Guard the 2 mile run is part of our APFT). I wouldn't mind cutting my runs down to 2 miles, or HIIT, but i can't imagine giving it up.

singingflutelady

I completed a 5 to 10 k program while doing stronglifts. Actually I did my running right after lifting. Obviously it isn't as intense as half marathon training though. Maybe 2 days a week of SL would be better for you. I also found that the stronger my legs become I become better at running

ew_david

WeekendWarriorTX wrote: »

or, if i wait to try the 5x5 after the 1/2 marathon, will I have to give up running? the website says not to run on off days, but the idea of only working out 3x/week freaks me out, and I actually enjoy running (plus being in the National Guard the 2 mile run is part of our APFT). I wouldn't mind cutting my runs down to 2 miles, or HIIT, but i can't imagine giving it up.

There's no reason you can't start it now; you're already lifting in some capacity. It'll just be difficult to excel at both while you're training for your half.

Once the half is over, you can bump up to lifting 3x/week and still run on your off days if you feel up to it, regardless of what any app tells you. It's your body and you know it better than anyone else, but once your lifts increase in weight your recovery time will be important, therefore you may not be able to run as much. It's all about your priorities and goals. My priority and preference is lifting, so I lift 4x/week and run 1x/week.

nordlead2005

the website has a primary goal of strength at the expense of everything else. If your primary goal is to get strong, then ditch the running and eat at a surplus.

However, you can do SL5x5 and eat at a deficit and run and still get good results. Just recognize that some things may suffer. This may be acceptable or it may not. That is for you to decide and you have to balance your priorities and have realistic expectations. If you are running 3x/week you may not increase by 5lb every session. It may be every other session (which is still within the guidelines for SL5x5).

Like I said, you can try it (while still eating at a deficit), and once you see your performance suffer then make adjustments as required to accomplish your goals.

For me personally, I've been losing weight and doing SL5x5 and I recognize that I'm not gaining strength as fast as I probably could (bounced off of a 245lb squat multiple times), but I have made it to the intermediate level based on strength standards (5x275lb squat at 172lb) and that is OK. Right now losing weight is priority #1, and strength is #2, and endurance comes in at #3 (I can run a 5k, but that is about it and I typically only train running 1x/week sometimes 2x) I may switch to eating at maintenance or a surplus and see if I can eek a bit more out of SL5x5. If I can't, then I will switch to an intermediate program (madcow 5x5 intrigues me as it maintains the 3x/week full body routine that I enjoy)

McCloud33

WeekendWarriorTX wrote: »

or, if i wait to try the 5x5 after the 1/2 marathon, will I have to give up running? the website says not to run on off days, but the idea of only working out 3x/week freaks me out, and I actually enjoy running (plus being in the National Guard the 2 mile run is part of our APFT). I wouldn't mind cutting my runs down to 2 miles, or HIIT, but i can't imagine giving it up.

Lots of people have done SL and run...I'm one of them. The program is set up for those that just want to be able to get stronger. Many of us have more than that one goal though. You're going to sacrifice some on both running and lifting by doing both, but saying that, I still wouldn't do it any other way. Especially if you start light with the weights, you won't see much impact to your running early on. I don't know what your starting numbers will be, but for me, (33, M, 180lbs+/-) I was able to go through one 12 week session fairly easily without it hurting my running. I started with a 80lbs squat, 135lb bench, 175lb dead, 85lb OHP and 85lb row. By the end I was upto 280lb squat, 185lb bench, 335lb dead, 125lb OHP and 185lb row. I was also running like 7-8 miles at a sub-8min/mi pace for what it's worth.

WeekendWarriorTX

this is all good stuff, i appreciate it. for the longer distances, i'm not too concerned about my speed, i just want to finish the 1/2. i was mostly concerned with the squatting 3x/week affecting my ability to run. I'll keep reading up on it this week and start it next week.

for the weights they recommend on the app, did anyone start at a slightly higher weight than recommended? for instance, on my chest days i do 4 sets of 6-8 reps, 195-215 lbs. the app recommended that i start with 115 lbs. I think I can start at 135 no problem.

cwolfman13

Just my personal opinion, but SL 5x5 while a great beginner strength/powerlifting program is not commensurate with training for marathons and other endurance events. It is essentially an introduction to power lifting and is designed for the user to gain the most raw strength in the most linear fashion possible.

I mean if you just want to run your 1/2 for the fun of it, probably not a big deal...but training like a power lifter all of the time and also trying to excel in an endurance activity...well, these goals kind of fly in the face of each other.

There are plenty of full body 3x week programs that aren't power lifting programs...I would personally look to a lifting program that is more geared towards general fitness. I work in a variety of rep and set ranges throughout the year and as a matter of general fitness I don't see any reason to "specialize" unless you really want to focus on power lifting, etc.

Also, you may want to look at your training seasonally...I do endurance cycling and when I'm in season I don't lift the same way I do out of season. For example, I get more aggressive in the weight room in the winter and really focus on my lifting and work some pretty intense programming...as I move into spring, I start spending more time on my bike and my lifting moves towards more of a supportive role...I tend towards higher rep/lighter weights and I've found a horizontal push/pull to work well for me as it is substantially less volume than what I do in the winter...I'm also not squatting and dead-lifting all of the time...actually, my leg work tends to be more speed work with lighter weights. When I'm really cranking out the miles, I only lift a couple of times per week.

WeekendWarriorTX

cwolfman, I'm not looking to be a world beater in the 1/2 marathon, if i can finish in under 10min/mile I will be happy.

can you recommend any other programs for me to look into? I've never really followed any kind of program, for years it has been a day of several back exercises, then isolate biceps; a day of several chest exercises, then isolate triceps; a day of squats, then some biceps and shoulders. i feel like i need to mix things up because I would like to add more strength, but right now I'm stuck on the same weight each week. I know a lot of that is due to my calorie deficit and trying to lose fat, but i'm thinking about shaking things up, getting rid of the calorie deficit and trying to lift more. if this just isn't possible with running as much as i do right now, then i'd be willing to wait and change anything until after the 1/2, then reevaluate.

Body_Remap

At the start you can maybe run on it but when you start getting to 140kg plus on squat three times a week you legs need recovery time...

Why not consider Wendler 531 program if you looking for strength. As you have a training split on there... Strength gains on that we're better for me then strong lifts...

blues4miles

WeekendWarriorTX wrote: »

this is all good stuff, i appreciate it. for the longer distances, i'm not too concerned about my speed, i just want to finish the 1/2. i was mostly concerned with the squatting 3x/week affecting my ability to run. I'll keep reading up on it this week and start it next week.

Jarred Ward just qualified for the US Olympic Marathon team by placing 3rd at the trials last weekend. He swears by squats.

Basically, the only drawback is by doing 'both' you will never achieve your peak at either one. But I don't see why that would be a problem. You will certainly get stronger and you will certainly improve your running. You just won't see your peak at either one. 3x a week is fine. I might recommend being really careful with ramping up the weight only because if you injure yourself you won't be able to run and that could set you back on your training. So be conservative with increasing weights.

Actually it concerns me you are only running 3x a week for a half. I know that's the common wisdom these days for beginner programs, but I think you would benefit heavily if you could add a 4th day. Easy pace, same as whatever your lowest day of running is that week. I think it will make you a lot stronger runner.

McCloud33

If you lifted in the past and want a more adaptable program, you can look into Wendlers 5/3/1. You're only squatting once/twice a week depending on how you set it up and you're continually moving from low weight/high rep to high weight/low rep and back again. Worth checking out. That's what I run now after 18+ months of SL5x5