Modification(s) to Stronglifts starting weight

TwoPointZero

I am looking for a bit more structure in my workouts right now, so I am going to do Stronglifts. The pdf recommends a starting weight of 0.5*5RM. My question is what if that is more than 5*3*6 = 90 pounds (i.e., the total increase in load, assuming no failures). If this is the case, and one didn't change anything, then one wouldn't even get back to their 5RM in the 12 weeks.

So, I am wondering, what would you guys do as a starting weight mod? I guess the possibilities are:

* start off higher than 0.5*5RM,
* increase more than 5 pounds per workout,
* go longer than 12 weeks,
* some combination thereof.

Any thoughts or experience? Thanks.

SideSteel

I don't fully understand your question.


EDIT: Do you know your current 1rm or 5rms for your lifts and are you familiar with all of the techniques?

DrMAvDPhD

Stronglifts is a beginner program that assumes that you aren't lifting a lot, or at least not a lot with proper form. Therefore, if you really are lifting a lot with proper from, pick a different program. If you find yourself gravitating towards SL, it's because you are either (a) not lifting a lot or (b) you know you aren't really lifting with proper from so your current 5RM isn't really a good basis for judging progress.

I don't think you should do major modifications to the program. It's easy to think that "I know what's best for myself" but programs like this have a lot of research and professional input. It's better to pick a program that aligns with your goals than to "customize" a program and potentially lose out on benefits of the program.

That being said, I think most people use SL format for as long as it works, not necessarily just 12 weeks.

TwoPointZero

Stronglifts is a beginner program that assumes that you aren't lifting a lot, or at least not a lot with proper form. Therefore, if you really are lifting a lot with proper from, pick a different program. If you find yourself gravitating towards SL, it's because you are either (a) not lifting a lot or (b) you know you aren't really lifting with proper from so your current 5RM isn't really a good basis for judging progress.

I don't think you should do major modifications to the program. It's easy to think that "I know what's best for myself" but programs like this have a lot of research and professional input. It's better to pick a program that aligns with your goals than to "customize" a program and potentially lose out on benefits of the program.

That being said, I think most people use SL format for as long as it works, not necessarily just 12 weeks.

I think I get what you are saying . . . Here is my info:

* Bench: 5RM=215, form good
* Squat: 5RM=225, form good
* Deads: 5RM undefined (or maybe 135, which seems so light as to not even matter). I got a trainer 5-6 months ago to help me with form, and I have been doing really light work since then to work on form. I am feeling pretty comfortable with them now.
* Rows and OH: completely undefined and unknown.

So, I think that I am generally beginner enough that Stronglifts seems like a reasonable thing to do. But for bench, if I proceed as described, I will start around 110 and finish around 200, which doesn't seem too helpful . . . The same comment applies to squats.

jwdieter

Squats increase 15 lbs/week in SL5x5, but bench will run into the issue described.

You can start at higher weights, if you're experienced. Would want to confirm form on bench and squats before doing that though.

SideSteel

Squats increase 15 lbs/week in SL5x5, but bench will run into the issue described.

You can start at higher weights, if you're experienced. Would want to confirm form on bench and squats before doing that though.

^ This is reasonable IMO.

Squats are going to go up really damn fast. Presses I believe it's 5lb per workout and an A/B/A plan will have you doing 15lbs every 2 weeks, if the math in my head is correct. (Going off of memory as I don't do SL).

You could always do something like .75 of your 5rm.

Point being, even on lifts you are experienced with I'd allow a ramp-up so that you have several weeks to build up to your maxes. With how fast you're adding weight to the bar, if you start close to your 5rm now you'll probably hit a wall pretty fast.

Additionally, consider that your 5rm isn't necessarily the weight at which you can do 5x5 with. You might get 225x5 on a set of bench and not be able to complete 5 sets at that load.

TwoPointZero

Squats increase 15 lbs/week in SL5x5, but bench will run into the issue described.

You can start at higher weights, if you're experienced. Would want to confirm form on bench and squats before doing that though.

Yeah, I forgot that squats are done every day, so you are right about that one.

I have been checking in periodically with my trainer re: form, and I am planning on continuing on doing so during this workout.

Point being, even on lifts you are experienced with I'd allow a ramp-up so that you have several weeks to build up to your maxes. With how fast you're adding weight to the bar, if you start close to your 5rm now you'll probably hit a wall pretty fast.

Additionally, consider that your 5rm isn't necessarily the weight at which you can do 5x5 with. You might get 225x5 on a set of bench and not be able to complete 5 sets at that load.

Absolutely agreed re: ramping up. Also, my 5RM is just that: the maximum weight I could do 5 reps of, period. I definitely could not do 5 sets of my 5RM. My thought was to set my initial weight so that (initial weight + all increases over 12 weeks) ends up being maybe 10 pounds over my current 5RM, just so that I am pushing myself a little bit . . . That initial weight is around 0.63*5RM, so the increase over that specified by SL isn't too much . . .

Thanks to you all for the advice!