Some StrongLifts 5X5 questions (newbie)

jtcedinburgh

OK, so I have met my initial 10Kg weight-loss goal and definitely improved my fitness levels. I have now started the switch to lifting (away from machines), and I selected StrongLifts 5X5 as my programme to follow. I did my initial session last night - the one with just the Olympic bar without weights for the squat and bench press and only a light weight for the barbell row.

Question 1: How important is getting a 'spotter'? The gym I use has a frame thing with adjustable weight brackets, but the lifting itself is not 'captive' - i.e. other than those brackets, there's nothing to 'hold' a weight should I fail to lift for some reason. That being said, I don't know anyone who I could ask to be a 'spotter'.

Question 2: I have a slightly rounded upper back (thoracic kyphosis), which (on barbell row) I can't seem to straighten. Should this concern me? I've no reason to suspect that the back is weak as such, just more rounded than I'd ideally like.

Question 3: It's a small gym with only one barbell. It's entirely possible I might be unable to do the 5X5 session on occasions, if the gym is busy. Is it ok to substitute suitably laden machines for the bench press and row (the gym has these) if I can't get a go on the free weights?

Question 4: 5X5 appears to work on the basis of three sessions per week. What's the best approach if for some reason I can't manage a particular day? What about if I'm away without access to a gym completely (say, on holiday)? Do I just look to repeat on my return?

Question 5: I like my running. However, my legs today are surprisingly tired, even though at the time I breezed through the squats etc. This makes me think that as the weights increase I'll be unable to do much running the day after a session. Would a short run (5K) on the morning before a session screw up my possible progress on that evening's session? Any tips to maximise recovery?

Apologies for all these questions, but I'm keen to make the most of the 5X5 programme and so I thought you fine folk might be able to guide me on my way

ta.

StealthHealth

jtcedinburgh wrote: »

Question 1: How important is getting a 'spotter'? The gym I use has a frame thing with adjustable weight brackets, but the lifting itself is not 'captive' - i.e. other than those brackets, there's nothing to 'hold' a weight should I fail to lift for some reason. That being said, I don't know anyone who I could ask to be a 'spotter'.

Dead lifts, standing (military) presses, rows - you don't need a spotter at all. If you fail at a lift drop the bar.
Squats - if you have rack/cage with safety bars you don't need a spotter - If you fail you drop the bar onto the rests and crawl out of the rack. I've seen people (on YouTube) drop weight from a squat straight onto the floor behind also.
Bench - In the early days you'll be fine because if you get into trouble it is likely that you can tip the bar sideways and shimmy out but this will quickly become more and more difficult. Grab someone who is in the gym and ask them to spot you. Return the favour often.

jtcedinburgh wrote: »

Question 2: I have a slightly rounded upper back (thoracic kyphosis), which (on barbell row) I can't seem to straighten. Should this concern me? I've no reason to suspect that the back is weak as such, just more rounded than I'd ideally like.

I'm not qualified/experienced enough to comment on this.. sorry.

jtcedinburgh wrote: »

Question 3: It's a small gym with only one barbell. It's entirely possible I might be unable to do the 5X5 session on occasions, if the gym is busy. Is it ok to substitute suitably laden machines for the bench press and row (the gym has these) if I can't get a go on the free weights?

Not really, I'm afraid. The SL lifts are barbell compound lifts for a reason - These lifts employ large groups of muscles and all those stabiliser muscles that are not employed in most machines. You should try as hard as is possible to use the bar - even if it means working-in or waiting.

jtcedinburgh wrote: »

Question 4: 5X5 appears to work on the basis of three sessions per week. What's the best approach if for some reason I can't manage a particular day? What about if I'm away without access to a gym completely (say, on holiday)? Do I just look to repeat on my return?

Miss the odd day.. pick up where you left off. Miss a week or so, drop back a week in your program and take it from there.

jtcedinburgh wrote: »

Question 5: I like my running. However, my legs today are surprisingly tired, even though at the time I breezed through the squats etc. This makes me think that as the weights increase I'll be unable to do much running the day after a session. Would a short run (5K) on the morning before a session screw up my possible progress on that evening's session? Any tips to maximise recovery?

I ran regularly and did 5x5 SL at the same time and had a terrible time of it, stalled and generally ground myself down. BUT, I was cutting at the same time - stupid of me. Personally, I would not recommend running on the morning of a lifting day but would place that run on the subsequent day (as you have tried). This will impact your running. As long as you can handle that you'll be fine. If however your running is a priority you will need to consider taking an improvement hit on SL for sake of the running. Either way you need to be eating. Note that SL is not intended to be done on a cut and I'd say that even maintenance calories is sub-optimal for strength gains.

jtcedinburgh

Thanks for the great reply - much appreciated!