Strong lift 5x5 help

jdhcm2006

pondee629 wrote: »

jdhcm2006 wrote: »

DancingMoosie wrote: »

I just alternate my workouts, leaving at least one day in between my lifting days. If I lift in the morning M/W/F then I can run or cardio in the evenings or on T/Th. Right now, I lift Mon evening and Wed evening, run T/Th/Sat and do DVDs in the mornings. I also tried lifting Monday pm/Thursday am, run T/Th/sun, wed 6pk abs, DVDs in all other mornings. So yes, you can do cardio between lifting. Just give your body time to adjust.

@DancingMoosie I think I read on a previous post that you do SL 2 days a week, instead of the normal 3. Do you just skip one of the days or do all of the outlined exercises on each day? Do you mind outlining things for me a bit? I'm trying to get my schedule to do SL & pole simultaneously, which will be in a few weeks. But I can only workout 4 times a week, and both lifting and pole are very taxing on the body, so I need to have rest days, and I have to pole at least 2x a week in order to see good progress. I'm trying to get my plan together now so I'm not stressed about it in the gym.

I've done SL5x5 two days a week during my focus on running period. I just do an A and a B workout each week. If I find that the program increases the weight too fast under this schedule, I just manually lower it to what I think is appropriate. It would go something like:
Mon-run, Tues SL A workout, Wed-run, Thurs SL B workout, Fri run, Sat long run, Sun rest.
I guess you could do a SL workout on the same day as a light workout in your other specialty, I don't, but I guess you could.

Thank you! I don't really have a light day. It's either 60+ minutes of pole or 60+ minutes of lifting. I try to pole 2x a week and lift 2x a week. If I actually have time to do a 5th workout, I pole b/c I love it more than lifting. But thank you for providing that feedback. I really appreciate it.

DancingMoosie

jdhcm2006 wrote: »

DancingMoosie wrote: »

I just alternate my workouts, leaving at least one day in between my lifting days. If I lift in the morning M/W/F then I can run or cardio in the evenings or on T/Th. Right now, I lift Mon evening and Wed evening, run T/Th/Sat and do DVDs in the mornings. I also tried lifting Monday pm/Thursday am, run T/Th/sun, wed 6pk abs, DVDs in all other mornings. So yes, you can do cardio between lifting. Just give your body time to adjust.

@DancingMoosie I think I read on a previous post that you do SL 2 days a week, instead of the normal 3. Do you just skip one of the days or do all of the outlined exercises on each day? Do you mind outlining things for me a bit? I'm trying to get my schedule to do SL & pole simultaneously, which will be in a few weeks. But I can only workout 4 times a week, and both lifting and pole are very taxing on the body, so I need to have rest days, and I have to pole at least 2x a week in order to see good progress. I'm trying to get my plan together now so I'm not stressed about it in the gym.

I would do all 5 lifts both days. Squats, bench, ohp, row,(all 5x5) deadlifts(1x5). Later on, I also added glute bridge one day, hip thrusts the other. Sometimes I would also add lunges with bicep curls, plies with tricep extensions. I'm doing something slightly different now, kind of a hybrid of 5x5 and strong curves. I'm trying to change up my sets and reps because I had done 5x5 for so long and needed a change.

jdhcm2006

DancingMoosie wrote: »

jdhcm2006 wrote: »

DancingMoosie wrote: »

I just alternate my workouts, leaving at least one day in between my lifting days. If I lift in the morning M/W/F then I can run or cardio in the evenings or on T/Th. Right now, I lift Mon evening and Wed evening, run T/Th/Sat and do DVDs in the mornings. I also tried lifting Monday pm/Thursday am, run T/Th/sun, wed 6pk abs, DVDs in all other mornings. So yes, you can do cardio between lifting. Just give your body time to adjust.

@DancingMoosie I think I read on a previous post that you do SL 2 days a week, instead of the normal 3. Do you just skip one of the days or do all of the outlined exercises on each day? Do you mind outlining things for me a bit? I'm trying to get my schedule to do SL & pole simultaneously, which will be in a few weeks. But I can only workout 4 times a week, and both lifting and pole are very taxing on the body, so I need to have rest days, and I have to pole at least 2x a week in order to see good progress. I'm trying to get my plan together now so I'm not stressed about it in the gym.

I would do all 5 lifts both days. Squats, bench, ohp, row,(all 5x5) deadlifts(1x5). Later on, I also added glute bridge one day, hip thrusts the other. Sometimes I would also add lunges with bicep curls, plies with tricep extensions. I'm doing something slightly different now, kind of a hybrid of 5x5 and strong curves. I'm trying to change up my sets and reps because I had done 5x5 for so long and needed a change.

Thank you for that insight. I appreciate it. I'm leaning towards doing the 5 lifts each of the days if time and equipment permits.

JenHuedy

paigemedlock855 wrote: »

Has anyone done it and loved their results?

I did stronglifts for over a year while running. Usually my only running wasto and from the gym on lifting days (about 1 1/2 miles total) and hour or so runs on nonlifting days. I made sure I always had one rest day per week for recovery., especially after a long run day (90+ minutes). The only time I had an injury was lifting after long run day. I did switch to two days a week and quit adding weight for a few weeks while training for a half marathon.

As previous posters have said, just listen to your body. I would recommend putting emphasis on lifting at first so you can learn the form properly. I found that lifting has made a huge difference in my running. Especially when it comes to hills! Before lifting, my knees and hips were almost always sore for a day or two after a long run. Now they're never sore.

NorthCascades

NorthCascades

Crap, I meant to post that in a different thread, looks like I used the wrong tab. Sorry folks.

cerise_noir

JenHuedy wrote: »

paigemedlock855 wrote: »

Has anyone done it and loved their results?

I did stronglifts for over a year while running. Usually my only running wasto and from the gym on lifting days (about 1 1/2 miles total) and hour or so runs on nonlifting days. I made sure I always had one rest day per week for recovery., especially after a long run day (90+ minutes). The only time I had an injury was lifting after long run day. I did switch to two days a week and quit adding weight for a few weeks while training for a half marathon.

As previous posters have said, just listen to your body. I would recommend putting emphasis on lifting at first so you can learn the form properly. I found that lifting has made a huge difference in my running. Especially when it comes to hills! Before lifting, my knees and hips were almost always sore for a day or two after a long run. Now they're never sore.

The only time I ever injured myself was jogging after 1x5 deadlifts then doing step ups the next day. My hips hated me for 2 weeks.

curlsintherack

my only injury came from not setting up properly for a deadlift because I was doing stronglifts warmup sets and the 275 I was lifting was still relatively easy. fast forward 3 months now I'm pulling about half my previous maxes building slowly back up.