Do I have to start at the begginer weight?

giosherwood

Hello

I have not started the actual 5x5 routine, but I do lift heavy weights. I am doing a plan that a trainer has put me on to build muscle as well as strengthen my injured shoulder.

I want to start a program on my own rather than paying someone.

My question is, do I need to actually start at beginer weights or can I jump ahead to a % of my max? Sorry if this has been answered, but I was anxious to find out before wading thru the posts.

Thanks in advance

girlie100

Did you one rep max test with your trainer? Also how long have you been strength training and have you covered all the lifts as part of your previous programme?

giosherwood

I did not rep max test with my trainer. I was just thinking about going with a % of my top weight. But I have not practiced all lifts. I have been lifting for over a year. Looks like it would be beneficial to start out fresh and progress from there.

krokador

I'd been lifting heavy enough (wendler 5/3/1) prior to trying SL (probably shoulda gone the other way around, lol) and i plugged my numbers into a 1RM calculator and i think started with about 60-70% of that weight. Or I tried that the first time I did the lifts and thought that was laughable and then I started off too high xD

In short: if you can rep out 5 @ 100lbs on the bench press there's really no use starting at 45? Don't go trying to bang 95 right away either. Just find a happy medium somewhere Heck, if it's a lift you've never done, you can escalate the weights slowly until you feel it's not TOO easy. Just make sure you keep proper form and you're gold!

lizafava2

I started a bit heavier and its been fine. Still have had the beginners success. First fail was over 6 weeks into the program. I had heavy lifted before, though not right before starting SL5x5.

SezxyStef

I started heavier then recommended and didn't fail (OHP) until 6 weeks into the program...

I don't think it's an issue as long as you know how to do the lifts with good form...even then once it got heavy I deloaded to work on form.

giosherwood

Thanks! So I will vary my starting weights accordingly. I know OHP will start on the low end.

grapaj

I have this question too - I have been squatting 3x15@95lbs. Should I start 5x5 at 95lbs then?

lizafava2

I have this question too - I have been squatting 3x15@95lbs. Should I start 5x5 at 95lbs then?

That's what I would do!