StrongLifts 5x5

End6ame

Who here is/has been doing StrongLifts 5x5 program or any other 5x5 program for that matter? I have been seeing this grow in popularity both on MFP and other places and was just curious. Feel free to friend me so that we can all support one another; getting under the barbell is not always easy.

hroush

I started this last week and have suggested multiple times on the site.

bmontgomery87

I did 5x5 for bench and squats for a while when working on increasing my strength.

I liked it.
Right now I'm on a high volume program and I've gotta say I'm not a fan. (Neither are my joints)

Gonna go back to something similar soon. Or I may switch to the Layne Norton Power/Hypertrophy split.

End6ame

I have suggested it many times to people. There is a learning curve to it so most people don’t bother; they would rather stick to their machines. To each their own I guess. Glad to see it growing theough.

bmontgomery87

I have suggested it many times to people. There is a learning curve to it so most people don’t bother; they would rather stick to their machines. To each their own I guess. Glad to see it growing theough.

Yep. A lot of people don't want to learn how to squat, deadlift, bench, or do any compound lifts for that matter.

I think freeweights and machines BOTH have great benefits. I use them both.
However, if I had to pick one to use for the rest of my life, definately gonna go with free weights.

hroush

I am going to be teaching a weight lifting class using this program over the summer. I figure it's a great way to teach people how to lift with these basic exercises and it will be away from the main gym. Now, just hopefully people will show up.

End6ame

I have suggested it many times to people. There is a learning curve to it so most people don’t bother; they would rather stick to their machines. To each their own I guess. Glad to see it growing theough.

Yep. A lot of people don't want to learn how to squat, deadlift, bench, or do any compound lifts for that matter.

I think freeweights and machines BOTH have great benefits. I use them both.
However, if I had to pick one to use for the rest of my life, definately gonna go with free weights.

Yeah, I get the attraction to machines, but with a quick Google search and a little practice, there is nothing you can do with a machine that can't be done with free weights. And the benefits are always going to be better.

CaptainGordo

I'm game. Read up on it a while ago, but never started.

Gotta admit -- I'm intimidated by the free weight area of the gym.

Can I assume that the free guide on the StrongLifts.com site will outline how to do squats on my own at the gym, without injuring myself? I don't have a buddy at the gym to spot me.

End6ame

I'm game. Read up on it a while ago, but never started.

Gotta admit -- I'm intimidated by the free weight area of the gym.

Can I assume that the free guide on the StrongLifts.com site will outline how to do squats on my own at the gym, without injuring myself? I don't have a buddy at the gym to spot me.

Yes there are good how-to guides on the website. It's a great program, hope you enjoy.

ganesha303

Thanks Grglandr for starting this topic. With the SL community now being closed off to new members, I would love to have a mini-SL community here on MFP to trade notes.

I started Stronglifts last December and great results so far. And that is with working through injuries and being devastatingly sick earlier this year. I have been blown away by how fast my strength can increase and I look forward to the coming months of growth.

I stick pretty much to the standard of the SL 5x5, but I do also add some of the Rippetoe Starting Strength assistance exercises and occasional light cardio (10-15 min on an elliptical after lifting when I do it).

I am having a challenge though where I am starting to stall on Bench Press. I am curious where others first stalled. I know it is different for everyone. I am 6'5" and stalled first at 155 in sets 4 and 5, but was able to work through it with a couple sessions. Now at 160, same thing. I know how the program treats it, and will work through it. What weight did you first stall on Bench?

It seems a little light to be stalling here for me and it may be that I just need to refine my technique. I also do not always get the best sleep, which could be a factor.

ganesha303

I'm game. Read up on it a while ago, but never started.

Gotta admit -- I'm intimidated by the free weight area of the gym.

Can I assume that the free guide on the StrongLifts.com site will outline how to do squats on my own at the gym, without injuring myself? I don't have a buddy at the gym to spot me.

Yes there are good how-to guides on the website. It's a great program, hope you enjoy.

The SL site resources are great, and I also strongly recommend this book, "Starting Strength":
http://www.amazon.com/Starting-Strength-2nd-Mark-Rippetoe/dp/0976805421/ref=sr_1_1?ie=UTF8&qid=1303238351&sr=8-1

It describes in exhaustive detail all the exercises in the Strong Lifts program, showing proper form and explaining how to be avoid injury.

End6ame

The newest version of the full guide is not on the website for download at the moment. But I have it in a Google Docs share that Mehdi (creator of StrongLifts) has explicitly gave me permission to provide it through. There are also some spreadsheets for tracking progress and other things.

https://docs.google.com/leaf?id=0B2_ZhkS25DtrMjk1YWMyNDgtOThlNi00ZDBiLWJkOWMtZTIyMTVjNmFmNTA5&hl=en

End6ame

I'm game. Read up on it a while ago, but never started.

Gotta admit -- I'm intimidated by the free weight area of the gym.

Can I assume that the free guide on the StrongLifts.com site will outline how to do squats on my own at the gym, without injuring myself? I don't have a buddy at the gym to spot me.

Yes there are good how-to guides on the website. It's a great program, hope you enjoy.

The SL site resources are great, and I also strongly recommend this book, "Starting Strength":
http://www.amazon.com/Starting-Strength-2nd-Mark-Rippetoe/dp/0976805421/ref=sr_1_1?ie=UTF8&qid=1303238351&sr=8-1

It describes in exhaustive detail all the exercises in the Strong Lifts program, showing proper form and explaining how to be avoid injury.

+1 The book is excellent!

End6ame

Thanks Grglandr for starting this topic. With the SL community now being closed off to new members, I would love to have a mini-SL community here on MFP to trade notes.

I started Stronglifts last December and great results so far. And that is with working through injuries and being devastatingly sick earlier this year. I have been blown away by how fast my strength can increase and I look forward to the coming months of growth.

I stick pretty much to the standard of the SL 5x5, but I do also add some of the Rippetoe Starting Strength assistance exercises and occasional light cardio (10-15 min on an elliptical after lifting when I do it).

I am having a challenge though where I am starting to stall on Bench Press. I am curious where others first stalled. I know it is different for everyone. I am 6'5" and stalled first at 155 in sets 4 and 5, but was able to work through it with a couple sessions. Now at 160, same thing. I know how the program treats it, and will work through it. What weight did you first stall on Bench?

It seems a little light to be stalling here for me and it may be that I just need to refine my technique. I also do not always get the best sleep, which could be a factor.

I haven’t stalled, per se, on bench press yet. I had a shoulder injury a while back which prevented me from doing most exercises for a while. When I restarted it has taken me longer to build up my bench press than the standard 5lbs per session, sometimes taking two or three. I anticipate a stall coming soon though, as I am starting to struggle more and more.

I hurt my should benching 165lbs, (relaxed my form while re-racking) So I guess you could count that as a stall, as I was out for about two to three months.

CaptainGordo

The newest version of the full guide is not on the website for download at the moment. But I have it in a Google Docs share that Mehdi (creator of StrongLifts) has explicitly gave me permission to provide it through. There are also some spreadsheets for tracking progress and other things.

https://docs.google.com/leaf?id=0B2_ZhkS25DtrMjk1YWMyNDgtOThlNi00ZDBiLWJkOWMtZTIyMTVjNmFmNTA5&hl=en

Thanks!

ganesha303

I haven’t stalled, per se, on bench press yet. I had a shoulder injury a while back which prevented me from doing most exercises for a while. When I restarted it has taken me longer to build up my bench press than the standard 5lbs per session, sometimes taking two or three. I anticipate a stall coming soon though, as I am starting to struggle more and more.

I hurt my should benching 165lbs, (relaxed my form while re-racking) So I guess you could count that as a stall, as I was out for about two to three months.

I would not consider that a stall. Injury is different. Interesting. I assume you have hit some stalls on the Squats and DL's considering the weight you are doing? If so, where did you start hitting those?

If Medhi's formula is right for squat stalls (1.5x body weight), I should not hit it until 330 lbs!

End6ame

I haven’t stalled, per se, on bench press yet. I had a shoulder injury a while back which prevented me from doing most exercises for a while. When I restarted it has taken me longer to build up my bench press than the standard 5lbs per session, sometimes taking two or three. I anticipate a stall coming soon though, as I am starting to struggle more and more.

I hurt my should benching 165lbs, (relaxed my form while re-racking) So I guess you could count that as a stall, as I was out for about two to three months.

I would not consider that a stall. Injury is different. Interesting. I assume you have hit some stalls on the Squats and DL's considering the weight you are doing? If so, where did you start hitting those?

If Medhi's formula is right for squat stalls (1.5x body weight), I should not hit it until 330 lbs!

My first stall on squats was at 245lbs (body weight at the time). Then, I didn’t stall but it took me three attempts to break into the 300’s. I have just currently stalled at my 340 and am working back up in 3x5 and working out some form issues that I noticed under the heavier weight. On rows I am stalled at 140 and am now working back up. Press was at 105, now again at 125 (I hate press). Deadlift I have never stalled on, I deliberately took some time to solely focus on grip strength for a bit though, which is why it is lower than my squat.

ganesha303

My first stall on squats was at 245lbs (body weight at the time). Then, I didn’t stall but it took me three attempts to break into the 300’s. I have just currently stalled at my 340 and am working back up in 3x5 and working out some form issues that I noticed under the heavier weight. On rows I am stalled at 140 and am now working back up. Press was at 105, now again at 125 (I hate press). Deadlift I have never stalled on, I deliberately took some time to solely focus on grip strength for a bit though, which is why it is lower than my squat.

After you stalled, do you stall again at each 5lb increment? Or once past a block, do you start getting 5lb increments on the first try again?

Also, how disciplined are you on sleep?

Dbow0207

Look very interesting! Would love to try it out.

thkelly

I'm game. Read up on it a while ago, but never started.

Gotta admit -- I'm intimidated by the free weight area of the gym.

Can I assume that the free guide on the StrongLifts.com site will outline how to do squats on my own at the gym, without injuring myself? I don't have a buddy at the gym to spot me.

http://www.vicjg.com/aspx/madcowint.aspx

try this link. it will set up a program for you. message me if you have any questions. i did the power cleans and overhead presses and did front squats instead of back squats. it's pretty intense, but alot more fun than 3 sets of 10-12 reps. zzzzzzzzz

thkelly

Thanks Grglandr for starting this topic. With the SL community now being closed off to new members, I would love to have a mini-SL community here on MFP to trade notes.

I started Stronglifts last December and great results so far. And that is with working through injuries and being devastatingly sick earlier this year. I have been blown away by how fast my strength can increase and I look forward to the coming months of growth.

I stick pretty much to the standard of the SL 5x5, but I do also add some of the Rippetoe Starting Strength assistance exercises and occasional light cardio (10-15 min on an elliptical after lifting when I do it).

I am having a challenge though where I am starting to stall on Bench Press. I am curious where others first stalled. I know it is different for everyone. I am 6'5" and stalled first at 155 in sets 4 and 5, but was able to work through it with a couple sessions. Now at 160, same thing. I know how the program treats it, and will work through it. What weight did you first stall on Bench?

It seems a little light to be stalling here for me and it may be that I just need to refine my technique. I also do not always get the best sleep, which could be a factor.

there are some good Ripptoe videos on youtube for bench techniques
can't access them at work or i'd paste a link

InfamousQ

I have suggested it many times to people. There is a learning curve to it so most people don’t bother; they would rather stick to their machines. To each their own I guess. Glad to see it growing theough.

Yep. A lot of people don't want to learn how to squat, deadlift, bench, or do any compound lifts for that matter.

I think freeweights and machines BOTH have great benefits. I use them both.
However, if I had to pick one to use for the rest of my life, definately gonna go with free weights.

I wish I could squat but I blew my knees out ...I defiantly agree that free weights are the best I get most my weightlifting info from Bodybuilding.com they have a ton of knowledge..I am trying to get as big as I can with out looking like a freak.

Dbow0207

I have suggested it many times to people. There is a learning curve to it so most people don’t bother; they would rather stick to their machines. To each their own I guess. Glad to see it growing theough.

Yep. A lot of people don't want to learn how to squat, deadlift, bench, or do any compound lifts for that matter.

I think freeweights and machines BOTH have great benefits. I use them both.
However, if I had to pick one to use for the rest of my life, definately gonna go with free weights.

I wish I could squat but I blew my knees out ...I defiantly agree that free weights are the best I get most my weightlifting info from Bodybuilding.com they have a ton of knowledge..I am trying to get as big as I can with out looking like a freak.

Just checked out Bodybuilding.com and it looks amazing, thanks for the knowledge yall!

thkelly

I have suggested it many times to people. There is a learning curve to it so most people don’t bother; they would rather stick to their machines. To each their own I guess. Glad to see it growing theough.

Yep. A lot of people don't want to learn how to squat, deadlift, bench, or do any compound lifts for that matter.

I think freeweights and machines BOTH have great benefits. I use them both.
However, if I had to pick one to use for the rest of my life, definately gonna go with free weights.

I wish I could squat but I blew my knees out ...I defiantly agree that free weights are the best I get most my weightlifting info from Bodybuilding.com they have a ton of knowledge..I am trying to get as big as I can with out looking like a freak.

Just checked out Bodybuilding.com and it looks amazing, thanks for the knowledge yall!

if you want good info go to the powerlifting forum. those guys will actually help you. there's a LOT of junk on that board, but also a lot of good info. you just have to sort through it.

hroush

I don't think I'll stall on bench until I get close to 200 as I was doing 90 lb dumbbell press before I started this. I'm going to stall quick on the OHP, however, since I hadn't really worked my shoulders. I have no idea where I'll stall on squat and deadlift as my legs are already strong.

End6ame

My first stall on squats was at 245lbs (body weight at the time). Then, I didn’t stall but it took me three attempts to break into the 300’s. I have just currently stalled at my 340 and am working back up in 3x5 and working out some form issues that I noticed under the heavier weight. On rows I am stalled at 140 and am now working back up. Press was at 105, now again at 125 (I hate press). Deadlift I have never stalled on, I deliberately took some time to solely focus on grip strength for a bit though, which is why it is lower than my squat.

After you stalled, do you stall again at each 5lb increment? Or once past a block, do you start getting 5lb increments on the first try again?

Also, how disciplined are you on sleep?

Once you stall, deload, and work back through your stall point the rate at which you stall again really depends on the lift. For OHP, it is very soon; It was only 20lbs later for me. Other exercises are a bit longer with squats and deads being the longest. I was able to add 70lbs to my squat before stalling again. That being said, just because you passed your previous stall point and have not stalled again yet, does not make the lifts easier, they are still brutal as hell and will take everything you have to complete.

As far as sleep goes, <chuckling> I have a two year old that is going through a phase of waking up in the middle of the night and wanting to play, read stories, eat, potty, you name it. So if I get seven uninterrupted hours, I am quite happy. Our second child is also due June 1st, so it is not going to get any better.

End6ame

I'm game. Read up on it a while ago, but never started.

Gotta admit -- I'm intimidated by the free weight area of the gym.

Can I assume that the free guide on the StrongLifts.com site will outline how to do squats on my own at the gym, without injuring myself? I don't have a buddy at the gym to spot me.

http://www.vicjg.com/aspx/madcowint.aspx

try this link. it will set up a program for you. message me if you have any questions. i did the power cleans and overhead presses and did front squats instead of back squats. it's pretty intense, but alot more fun than 3 sets of 10-12 reps. zzzzzzzzz

Madcow is an intermediate program that uses weekly linear progression rather than per workout linear progression, as a result, progress is slower than on SL5x5. Any beginner has the capacity to increase their work weight by at least 5lbs on most lifts, per workout for a while and should take advantage of this. The problem is that some people with some lifting experience allow their ego to get in the way and refuse to call themselves a beginner and jump straight to an intermediate program.

A good progression in programs from beginner to advanced would be:
Beginner: StrongLifts 5x5 OR Starting Strength (perform as long as they work)
Intermediate: Madcow 5x5 (2-3 cycles) AND/OR Texas Method (2-3 cycles)
Pre- Advanced: Wendler’s 5/3/1
Advanced: StrongLifts Advanced OR Starr/Pendlay 5x5 (perform as long as they work)

This approach would maximize an individual’s muscle building potential, taking full advantage of the beginner period and working up to periodized routines. Depending on the individual, this is 3-4 years of programming.

NOTE: Some people may disagree with me on the placement of 5/3/1 in the list. I chose to list it as pre-advanced because progresses is slower than the two intermediate programs listed but faster than the periodized advanced programs listed. However, if you have mixed goals both strength and endurance or conditioning (things which are typically opposites) for example 5/3/1 would be a great program to pick so that you could incorporate your endurance or conditioning training without drastically compromising your recovery or strength gains.

hroush

Twas my third night of 'A' tonight. It's quite fun doing this right after my spin class, but that will only continue for 2 more weeks. Found my left hamstring in sets 4 and 5 of squats. I love going down this low, definitely feel it a lot more than the way I was doing it.

ganesha303

Twas my third night of 'A' tonight. It's quite fun doing this right after my spin class, but that will only continue for 2 more weeks.

I save my cardio for after weights. If I do it beforehand I am too wiped to make it through the lifts...

hroush

Twas my third night of 'A' tonight. It's quite fun doing this right after my spin class, but that will only continue for 2 more weeks.

I save my cardio for after weights. If I do it beforehand I am too wiped to make it through the lifts...

I did squats before my spin class once and it took me quite a while to get going in my spin class. Because I'm still so early in the program, it isn't that hard to do afterward.

ganesha303

Because I'm still so early in the program, it isn't that hard to do afterward.

Indeed. Enjoy it while it lasts. And keep up the good work.