StrongLifts 5x5

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mwhite61451
mwhite61451 Posts: 209 Member
in Social Groups
How do you start? I downloaded the report, so now what. Where is the actual program?

Now that I read thru it, I found it. Can't get thte videos tpo play though

Replies

  • tsimblist
    tsimblist Posts: 206 Member
    The women's StrongLifts Group has a nice summary:
    http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary
  • lrmall01
    lrmall01 Posts: 377 Member
    You can probably find the videos on youtube by just googling.

    Also if you have a smartphone, check out the 5x5 app. It basically tells you what to do, with the exception of warming up.
  • gwhizeh
    gwhizeh Posts: 269 Member
    Workout A: https://www.youtube.com/watch?v=EP2g3Sj3qSw

    Workout B: https://www.youtube.com/watch?v=ro3Mh9o7JPU

    Good Luck with the lifts! Workout A for me tonight lol.
  • NinjadURbacon
    NinjadURbacon Posts: 395 Member
    I am just starting as well. I feel like i barely got a workout in at the end because weight is light. Way to tempted to add in additional workouts afterwards.
  • gwhizeh
    gwhizeh Posts: 269 Member
    I am just starting as well. I feel like i barely got a workout in at the end because weight is light. Way to tempted to add in additional workouts afterwards.

    Enjoy it now. Take the time to focus on form when things are light. I know some guys ramp up quicker than the program suggests, but for me, I started at the bar, even though it seemed ridiculous. It doesn't take long to start hitting heavier weights. And that's where proper form really will play a role IMO. Good luck with the program!
  • NinjadURbacon
    NinjadURbacon Posts: 395 Member
    I am coming off a different strength training program where I worked on my form. I however bumped all my weights down to start this program since i know it bumps weight up fast.


    Anyone do calisthenics or anything on down days?
  • cajuntank
    cajuntank Posts: 924 Member
    I am coming off a different strength training program where I worked on my form. I however bumped all my weights down to start this program since i know it bumps weight up fast.


    Anyone do calisthenics or anything on down days?

    I mostly did treadmill or eliptical machine on off days just to burn some calories and since the weight was so light, feel like I did something that week. However; once the weight becomes heavy, you will have to balance how much you do on those off days and how much you are eating to aid in recovery for the next workout. I still do some light cardio on my off days, but now my volume is spread out more over the week due to now being on Madcow, so recovery has been a little easier.
  • tsimblist
    tsimblist Posts: 206 Member
    Anyone do calisthenics or anything on down days?

    I do jogging and cycling and this week I just added swimming to the mix. For the jogging and cycling, I am careful to keep them at "recovery" intensity. I follow the recommendations in this article: http://philmaffetone.com/180-formula

    I just joined a Master Swim group at a local pool. I want to see if my strength training translates into improved speed in the water. I quit swimming a few years ago because I was so slow. When I got into strength training after that, I discovered that I had zero upper body strength. So now that I am in better shape, I want to see if I can swim faster.

    I also use an app on my iPod touch called "ithlete" to help me monitor for signs of overtraining. It helps me keep from doing too much.
  • mheebner
    mheebner Posts: 285 Member
    I am just starting as well. I feel like i barely got a workout in at the end because weight is light. Way to tempted to add in additional workouts afterwards.

    ha..I felt the same way. I did add some extra assistance work in for the first few weeks, and I was running 3 miles in my 'off' days. Well those days are no more. It takes my off days to recover, and sometimes honestly it doesn't feel like I am ready when the next workout comes along. I also had to up my calories. I was hitting the 'wall' with my previous calorie deficit.
    Just something to keep an eye out for.

    I don't think there is anything wrong with assistance work early in the program but just be aware that you are going to need full recovery at some point to move forward.
  • scooterjay_wwis
    scooterjay_wwis Posts: 120 Member
    I am just starting as well. I feel like i barely got a workout in at the end because weight is light. Way to tempted to add in additional workouts afterwards.

    Felt this way myself, but after the first couple of days squats, my legs felt so sore, and felt like Jell-O. A strong wind could have knocked me over.
    I just started myself I'm starting my second week tomorrow.

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