Giving Stronglifts a try
cgvet37
Posts: 1,189 Member
I just finished week two. I had not squated or deadlifted since High School, so 20 years. Well, I started again with someone watching my form. I never thought I would do either again, since I was diagnosed with degenerative back disease in 2010. I have not had any lower back pain, and have really focused on my form. So far I love the program, and am looking forward to seeing the results over time. Besides following the program, I do chin-ups, dips, and farmer carries on Saturday.
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Please keep us posted. I've been thinking of doing Strong Lifts as my next strength training program.1
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nice. i hope it keeps going well for you.1
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I tried stronglifts and i found that i was too tired by the third heavy lift of the day and it often didnt get tbe work it needed. I then switched to going to the gym every single day and only doing one of the big lifts but with the recommended rep scheme and making sure to really rest the whole 4-5 min between sets and i had great strength results. Body didnt change much but i consistently added 5 lbs to the bar every time the lift came around again and did this for about 3 months highly recommend the powerlifting mentality. Slacked off for last 6 months so starting again today haha2
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I love the StrongLifts app.3
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I just finished week four.
Squat
SW 145 CW 200
Deadlift
SW 145 CW 195
Bench
SW 155 CW 180
Barbell row
SW 115 CW 140
OHP
SW 70 CW 95
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I've ran it before. Along with 531. Keep it up!!1
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I started back (in a more committed way) with progressive weightlifting a month or so ago but decided to give strong lifts a go and see what the hype was all about.
Essentially the principle is the same as any coaching I've had in years gone by; stick to compound movements, watch your form, start with a reasonable working weight, rest between sets, increase your weight as you go.
5 sessions in, my thoughts on StrongLifts so far are :
- seams easy enough to follow and stick with minimal outside guidance
- ticking off the reps on the app is simple and somewhat encouraging
- as a smallish female (164cm 57kg) to increase in increments of 2.5kg each session across all lifts is not realistic for me
- I'm moving in smaller increments with shoulder press and bench but the app only allows for 2.5kg jumps rendering the weight tracking feature of the app irrelevant.
Early days, will see how I go.
Not hating is though.
My gauge will be my 1RM squat after 12 weeks.
After a long break from weight training I had just worked up to body weight (57kg) for 2 reps.
About 4 years ago I could squat about 1.3 x body weight so I'll be happy if I can get up near that again.
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*kitten* hitting the floor squats?1
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- I'm moving in smaller increments with shoulder press and bench but the app only allows for 2.5kg jumps rendering the weight tracking feature of the app irrelevant.
I can adjust the weight increments in the app down to 1lb (maybe less). Are you not able to change it to less than 2.5kgs?0 -
ijsantos2005 wrote: »- I'm moving in smaller increments with shoulder press and bench but the app only allows for 2.5kg jumps rendering the weight tracking feature of the app irrelevant.
I can adjust the weight increments in the app down to 1lb (maybe less). Are you not able to change it to less than 2.5kgs?
No ... it only jumps in 2.5kg increments.
Maybe I'm doing it wrong? I0 -
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stronglifts is a good program. I ran it until the squating 3 times a week was too much to balance with running and preping for a half marathon last year. I also pulled my lower back out pulling too much weight off the floor and sacrificing form over function but thats not any fault of the program.
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I just finished week six. I have far surpassed my expectations. The workouts are getting harder, but nothing worth having comes easy. I have almost doubled my squat and deadlift, and I'm fifteen lbs. from my 1RM on OHP from last year.3
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@lizery Ha! Not hating your endorsement pic! LOL! Awesome work, girl. Keep on, keeping on. We Americans are funny when it comes to words. I had a couple of friends from Down Under so I knew what you meant.0
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@cgvet37 DUDE! Very nice work. If you are new to squats and dead lifts (and not doing them in 20 years counts as 'new' to me...I include myself in that group) then I will gladly pass on some queues to you (if you are interested). In both squats and dead lifts I had H*O*R*R*I*B*L*E form and hurt myself....several times. Don't join that club....
My form now - on both (and Bench Press, as well) - gets lots and lots of "Dude, how is your form so good?" comments. Not bragging. I just made it a point to work on form....weight goes up, pain goes up when you hurt yourself because your form sucks *kitten*.
Have you tried front squats?0 -
ijsantos2005 wrote: »- I'm moving in smaller increments with shoulder press and bench but the app only allows for 2.5kg jumps rendering the weight tracking feature of the app irrelevant.
I can adjust the weight increments in the app down to 1lb (maybe less). Are you not able to change it to less than 2.5kgs?
No ... it only jumps in 2.5kg increments.
Maybe I'm doing it wrong? I
Go into the app settings under Equipment. You need to tell it that you have lighter plates you can use.1 -
CWShultz27105 wrote: »@cgvet37 DUDE! Very nice work. If you are new to squats and dead lifts (and not doing them in 20 years counts as 'new' to me...I include myself in that group) then I will gladly pass on some queues to you (if you are interested). In both squats and dead lifts I had H*O*R*R*I*B*L*E form and hurt myself....several times. Don't join that club....
My form now - on both (and Bench Press, as well) - gets lots and lots of "Dude, how is your form so good?" comments. Not bragging. I just made it a point to work on form....weight goes up, pain goes up when you hurt yourself because your form sucks *kitten*.
Have you tried front squats?
I have others watching my form, and giving me pointers. I always go for form over weight.0 -
Use a belt on Squats and Deadlifts. I found out the hard way injuring myself doing 250# squats. I am better now and my form has improved.1
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be careful with this advice. the belt is NOT a must have however many of us myself included use them. There is nothing magical about the belt it allows you to brace your core against an external object. It does not correct your form or keep your spine straight although it may make it easier for you to actively do so because your core muscles are so tight and rigid.Crispus1954 wrote: »Use a belt on Squats and Deadlifts. I found out the hard way injuring myself doing 250# squats. I am better now and my form has improved.8 -
I was about to say the same. I use a belt as a reminder to brace my core. As you said, a belt does not replace poor form.0
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I had a fail today. Attempted 210 on bench. I got 5, 5, 5, 4, 4 for reps. I will get it on Monday.2
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