How many reps should I do on a lighter weight before i can do 5x heavier weight with good form.

imihran
imihran Posts: 23 Member
in Health and Weight Loss
Hey guys,

Lifting beginner here. 31y, 5 10, 195 lbs. 28is % body fat. Going to to gym for 2 months. 4x a week doing 5x5 SL.

Squat 180 x5
Deadlift 220 x5
Bench 145 x5
Ohp 90 x5
Bb row 90 x5.

I am getting at a point were if i add incremental weights to my lifts my form becomes compromised. And honestly its a bit scary. Just don't wanna get hurt.

Anyways, i know every one is different, but generally speaking... if i am struggling to keep my form on my OHP at 100 lbs. How many reps of 90 lbs OHP i should aim for to to be able to do 5x 100 OHP with good form.

Thanks,

Replies

  • Silentpadna
    Silentpadna Posts: 1,306 Member
    It doesn't sound like you're running the program right. If form is compromised, you should de-load and then work your way back up. Do that as many times as necessary until your form is locked in. If it's still a struggle, get some coaching.

    Also, SL 5x5 is three times per week if I'm not mistaken. Why are you going 4x?

    It is important to use proper form, so your instincts are correct.

    I would also recommend watching form videos from Rippetoe (Starting Strength, which IMO is a better program) or "The Art of Manliness". Lots of good form queues there.
  • kami3006
    kami3006 Posts: 4,979 Member
    This is covered in the program. I don't know if you're just going off the app but there is a great breakdown here: https://stronglifts.com/5x5/
  • Walter__
    Walter__ Posts: 518 Member
    edited August 2018
    Your form should never be compromised.

    Drop the weight, man. I can't tell you a specific number - but drop it to whatever is necessary to do 5 reps with good, solid form.

    I used to do the ego lifting years ago, and ended up hurting myself pretty bad. When I recovered and came back, I made sure my form was spot on every time. Now I'm stronger than I've ever been. I would've been bigger, stronger, healthier much sooner if I wasn't an idiot and hurt myself.

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