StrongLifts 5x5
Replies
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I talked to a guy at the rec center that is also doing Stronglifts, so that was cool. Also, I got my 5x5 of 65 lbs on my Squats so no more stalling for me! Going to make sure I do a lot of hip flexibility work though for my warm-ups and cool-downs.0
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I talked to a guy at the rec center that is also doing Stronglifts, so that was cool. Also, I got my 5x5 of 65 lbs on my Squats so no more stalling for me! Going to make sure I do a lot of hip flexibility work though for my warm-ups and cool-downs.
I love this stretch, I do it every time before I squat and it helps immensely.
http://stronglifts.com/squats-improve-hip-flexibility-exercise/0 -
I talked to a guy at the rec center that is also doing Stronglifts, so that was cool. Also, I got my 5x5 of 65 lbs on my Squats so no more stalling for me! Going to make sure I do a lot of hip flexibility work though for my warm-ups and cool-downs.
I love this stretch, I do it every time before I squat and it helps immensely.
http://stronglifts.com/squats-improve-hip-flexibility-exercise/
Nice, thanks for posting that.0 -
Started week 3 of my second round of Wendler 5/3/1. Am now using a new bench press stance. Got 8 reps on my last set of 1 rep. This new stance is a bit awkward and will take some getting used to but it's going to alleviate a lot of stress on my front delt.0
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Started week 3 of my second round of Wendler 5/3/1. Am now using a new bench press stance. Got 8 reps on my last set of 1 rep. This new stance is a bit awkward and will take some getting used to but it's going to alleviate a lot of stress on my front delt.
Are you using more of a powerlifter setup?0 -
Started week 3 of my second round of Wendler 5/3/1. Am now using a new bench press stance. Got 8 reps on my last set of 1 rep. This new stance is a bit awkward and will take some getting used to but it's going to alleviate a lot of stress on my front delt.
Are you using more of a powerlifter setup?
Yes. I can feel the extreme arch in my lower back. That will take some getting used to but when i lock in that "shelf" (scapula pinched together) it seems to provide less stress on that front delt.0 -
Started week 3 of my second round of Wendler 5/3/1. Am now using a new bench press stance. Got 8 reps on my last set of 1 rep. This new stance is a bit awkward and will take some getting used to but it's going to alleviate a lot of stress on my front delt.
Are you using more of a powerlifter setup?
Yes. I can feel the extreme arch in my lower back. That will take some getting used to but when i lock in that "shelf" (scapula pinched together) it seems to provide less stress on that front delt.
Thats good. I started watch Tates BP videos earlier this year and adopted that method too. Better on the shoulders and I feel stronger under the bar. I still kept a narrower grip out of fear of retearing a tendon but I've since widened my grip and it's worked well for me.0 -
Started week 3 of my second round of Wendler 5/3/1. Am now using a new bench press stance. Got 8 reps on my last set of 1 rep. This new stance is a bit awkward and will take some getting used to but it's going to alleviate a lot of stress on my front delt.
Are you using more of a powerlifter setup?
Yes. I can feel the extreme arch in my lower back. That will take some getting used to but when i lock in that "shelf" (scapula pinched together) it seems to provide less stress on that front delt.
Thats good. I started watch Tates BP videos earlier this year and adopted that method too. Better on the shoulders and I feel stronger under the bar. I still kept a narrower grip out of fear of retearing a tendon but I've since widened my grip and it's worked well for me.
Today was squat day (I do 5/3/1 four days a week). Not sure if you saw the recent article/video on EliteFTS website but I tweaked a few things (elbows pinned in tighter & down, bar much farther down on the back/shelf) on my squat and I felt MUCH more powerful. It does hurt a bit on the delts and my right wrist but other than that, squats went very well.0 -
Hello strong people, had a great workout today. I'm training for a 5K so I'm only getting my weights in once or twice a week. Today did squats/OHP/DL, not my heaviest but heavy enough since I'm going to run tomorrow.
I concentrated on getting my squats low today and it felt good!
Cheers,
Shari0 -
Hello strong people, had a great workout today. I'm training for a 5K so I'm only getting my weights in once or twice a week. Today did squats/OHP/DL, not my heaviest but heavy enough since I'm going to run tomorrow.
I concentrated on getting my squats low today and it felt good!
Cheers,
Shari
Good for you. Getting as low as you can go, ATG, is a good thing. There's one guy at my gym that is so flexible his butt is not but a few inches off the ground. My hips would shatter I think.
@BR: I havent, I'll check it out today.0 -
Today was squat day (I do 5/3/1 four days a week). Not sure if you saw the recent article/video on EliteFTS website but I tweaked a few things (elbows pinned in tighter & down, bar much farther down on the back/shelf) on my squat and I felt MUCH more powerful. It does hurt a bit on the delts and my right wrist but other than that, squats went very well.
I went to the site but I didn't see anything squat specific, must've been a couple days ago. There are a couple interesting articles about strength / max effort training in general though.
About two weeks ago I got to the point where the training volume I was doing combined with my calorie deficit just became too much, so I started 5/3/1 again. One aspect I do like about 5/3/1 is that you can focus on building strength in each of the lifts but the volume isn't so overwhelming and I feel like I can still diet-down and build strength without overtraining. I won't gain as quickly but progress is progress. We should start a 5/3/1 thread.0 -
Started a Wendler 5/3/1 thread for anyone interested....0
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HOLY CRAP, I'm sore! I was sore before my workout, then increased weight again and banged it out! Now I'm totally gassed in lower body.
Here's my issue though. My right knee is really feeling sore, like where the muscle attaches to the knee (I'm pretty sure it's the muscle that's hurting). I haven't stalled or failed yet on squats but at this point it's looking like I will real soon due to the pain more so than the lifting weight. I'm wondering if I should take a good week off to fully recover or something. I don't really do anything else exercise wise, except once a week basketball. Anyone else have this problem?
I've had a PT that I trust check out my form. He thinks it's good, other than I definitely get shaky and I'm starting to let the knees tip inward a little as the weight has grown close to my max now. But aren't you always gonna start showing your weaknesses thru spotty form when you are close to your max?0 -
HOLY CRAP, I'm sore! I was sore before my workout, then increased weight again and banged it out! Now I'm totally gassed in lower body.
Here's my issue though. My right knee is really feeling sore, like where the muscle attaches to the knee (I'm pretty sure it's the muscle that's hurting). I haven't stalled or failed yet on squats but at this point it's looking like I will real soon due to the pain more so than the lifting weight. I'm wondering if I should take a good week off to fully recover or something. I don't really do anything else exercise wise, except once a week basketball. Anyone else have this problem?
I've had a PT that I trust check out my form. He thinks it's good, other than I definitely get shaky and I'm starting to let the knees tip inward a little as the weight has grown close to my max now. But aren't you always gonna start showing your weaknesses thru spotty form when you are close to your max?
Yeah, weak points in form will show-up as the weight gets heavier. It almost sounds like your quads are the weakness maybe? If that's the case that's actually not bad as it's more common to overcompensate with the quads. Do you do any assistance work for your legs and if so what do you do?
What did your PT say about the soreness in your knee? You'll have to judge for yourself but it sounds like you may need to give your legs a small break.0 -
HOLY CRAP, I'm sore! I was sore before my workout, then increased weight again and banged it out! Now I'm totally gassed in lower body.
Here's my issue though. My right knee is really feeling sore, like where the muscle attaches to the knee (I'm pretty sure it's the muscle that's hurting). I haven't stalled or failed yet on squats but at this point it's looking like I will real soon due to the pain more so than the lifting weight. I'm wondering if I should take a good week off to fully recover or something. I don't really do anything else exercise wise, except once a week basketball. Anyone else have this problem?
I've had a PT that I trust check out my form. He thinks it's good, other than I definitely get shaky and I'm starting to let the knees tip inward a little as the weight has grown close to my max now. But aren't you always gonna start showing your weaknesses thru spotty form when you are close to your max?
When you say pain where the muscle attaches to the knee I assume you mean the quad/vmo muscle on the top of your knee cap?
Either way, I would be seeing a sports physio and getting there recommendations. But it sounds like you're knees might need a week off. Also, if you don't already, take fish oil. I swear by it for my joint issues. As in, my knees will feel worse squatting if I don't take it.0 -
also get sore knees if i'm not diligent with the fish oil aye...
my knees(more specifically, my left knee) are ****e. always had trouble with them, since i was kid...now 28, they are better, which i attribute to squats. but still get sore from time to time...
I get pain on the front of the knee cap on the left knee. The right one just aches, lol, so no problem.
I find my warm up plays a big part in the pain too...ie, if i'm not properly warmed up, then i cant squat. doesnt take mush to warm it up, but that first set of overhead squats always hurts a bit.
Going well with this method of training. Thought i was stalling monday just gone, but upped the weight last night anyway, and smashed it...so i guess not, lol. Monday must have been a bad day...yet i killed the deadlifts... weird.0 -
Thanks for the tip. I do take fish oil gelcaps, but not as faithfully as I should. I'll make sure to get em down regularly. I'm probably gonna give it a week off too.HOLY CRAP, I'm sore! I was sore before my workout, then increased weight again and banged it out! Now I'm totally gassed in lower body.
Here's my issue though. My right knee is really feeling sore, like where the muscle attaches to the knee (I'm pretty sure it's the muscle that's hurting). I haven't stalled or failed yet on squats but at this point it's looking like I will real soon due to the pain more so than the lifting weight. I'm wondering if I should take a good week off to fully recover or something. I don't really do anything else exercise wise, except once a week basketball. Anyone else have this problem?
I've had a PT that I trust check out my form. He thinks it's good, other than I definitely get shaky and I'm starting to let the knees tip inward a little as the weight has grown close to my max now. But aren't you always gonna start showing your weaknesses thru spotty form when you are close to your max?
When you say pain where the muscle attaches to the knee I assume you mean the quad/vmo muscle on the top of your knee cap?
Either way, I would be seeing a sports physio and getting there recommendations. But it sounds like you're knees might need a week off. Also, if you don't already, take fish oil. I swear by it for my joint issues. As in, my knees will feel worse squatting if I don't take it.0 -
So I've missed a week of workouts due to being totally off the wagon with food and exercise. I'm planning on starting back up again. The week I missed was B/A/B. Should I start my next week as B/A/B then?
Also, has anyone noticed some discomfort near their elbows/knees since starting to lift? I've been having this before Stronglifts even. I'm wondering if it's potentially tendonitis. I'm going to see my doctor next week about it. Hopefully his only suggestion for it is "stop lifting weights".0 -
Also, has anyone noticed some discomfort near their elbows/knees since starting to lift? I've been having this before Stronglifts even. I'm wondering if it's potentially tendonitis. I'm going to see my doctor next week about it. Hopefully his only suggestion for it is "stop lifting weights".
Do you do any tricep extension work, skull crushers, etc? I've heard of people getting that kind of pain from that type of tricep isolation work. The heavy lifting itself may affect your elbows, I know it affects my shoulders from time-to-time. Somebody above mentioned Fish Oil, I also like Glucosamine Chondroitin in addition to the Fish Oil.0 -
i'm feeling comfortable with all the excersises except OHP. And really feel like i havent worked out in 4 weeks from using these light weights.
is it ok to increase the weight on all but one excersise?
or should i just stick with the gradual increase for all the excersises?0 -
Bump0
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i'm feeling comfortable with all the excersises except OHP. And really feel like i havent worked out in 4 weeks from using these light weights.
is it ok to increase the weight on all but one excersise?
or should i just stick with the gradual increase for all the excersises?
I'm not overly familiar with the specifics of this version of 5x5 but I would say that you shouldn't hold back your progress on your other lifts as you wait for your OHP to come up. Some people progress faster in other lifts and slower in others. Progress where you can.0 -
i'm feeling comfortable with all the excersises except OHP. And really feel like i havent worked out in 4 weeks from using these light weights.
is it ok to increase the weight on all but one excersise?
or should i just stick with the gradual increase for all the excersises?
If you make the sets and reps, up it. Even if it is only a very small amount. Might not think it now but I know when I'm at my limit those 2 little .5lb weights I added for my SOHP really make a big difference!
Re joints: FISH OIL!!!!!! I get the liquid stuff as I take 2 tspns a day (way quicker than mass amounts of caps) And as always, get your form checked by someone you consider knowledgeable in lifting.0 -
Hey,
Wondering if any of you have any insight to my dilemma. So I am techinically not overweight (but just a few more lbs and my BMI would put me there) and I want to ultimately lose about 11-13 lbs. I'm not new to exercise, I use to be a swimmer, and I workout 6 days a week. I also bike a lot to classes and stuff. When I work out I run and/or do the elliptical (for at least 30 mins) or I go to classes like kickboxing and a class called calorie killer which is circuit training (would count as HIIT i think with some light isolation weight added in). I have an HRM so i know exactly how many calories i burn working out and I eat my exercise calories back. My goals are set to lose 1 lb per week, so my calories goal is at about 1330.
I've been reading a lot about how women should lift heavy and I wanted to start. Right then I came across StrongLifts 5x5 and got really excited and started right away. Today I did my second workout, plus 20 mins on the ARC trainer (i LITERALLY had time to kill) plus a 45 min kickboxing class. This led to a burn of around 555 calories. I want to lose fat and get more toned and strong. If this could happen without me losing weight that would be fine, I am not overly concerned about the number on the scale, more about my health and how I look.
So, I'm realizing maybe this isn't all going to work together. My legs are sore which makes it harder for me to do my other workouts and also has made me realize that they may not recover well enough when I'm doing lots of cardio on top of it.....I push myself pretty hard. I WOULD tone it down a bit at least if it weren't for the fact that some of the cardio I do purely for calorie burn so that i can have more flexibility with my calorie allowances (I'm in college and live with housemates, we all share food and I don't always have control over what's for dinner--although it's generally pretty healthy).
SO, do I stop stronglifts and focus on losing weight now with the idea that I can start stronglifts later and work on building muscle then with maintenance calories? Or do I change my goals to either 1/2 lb a week loss or maintenance now and continue with SL 5X5 and all (or most of ) my cardio stuff? OR do I keep doing what I'm doing? I feel like what I'm doing might just be too much given my calorie intake and that I might just end up damaging muscle and losing it. HELP! I want to make my body better not worse!!!
Thanks!
Laura0 -
Hey,
Wondering if any of you have any insight to my dilemma. So I am techinically not overweight (but just a few more lbs and my BMI would put me there) and I want to ultimately lose about 11-13 lbs. I'm not new to exercise, I use to be a swimmer, and I workout 6 days a week. I also bike a lot to classes and stuff. When I work out I run and/or do the elliptical (for at least 30 mins) or I go to classes like kickboxing and a class called calorie killer which is circuit training (would count as HIIT i think with some light isolation weight added in). I have an HRM so i know exactly how many calories i burn working out and I eat my exercise calories back. My goals are set to lose 1 lb per week, so my calories goal is at about 1330.
I've been reading a lot about how women should lift heavy and I wanted to start. Right then I came across StrongLifts 5x5 and got really excited and started right away. Today I did my second workout, plus 20 mins on the ARC trainer (i LITERALLY had time to kill) plus a 45 min kickboxing class. This led to a burn of around 555 calories. I want to lose fat and get more toned and strong. If this could happen without me losing weight that would be fine, I am not overly concerned about the number on the scale, more about my health and how I look.
So, I'm realizing maybe this isn't all going to work together. My legs are sore which makes it harder for me to do my other workouts and also has made me realize that they may not recover well enough when I'm doing lots of cardio on top of it.....I push myself pretty hard. I WOULD tone it down a bit at least if it weren't for the fact that some of the cardio I do purely for calorie burn so that i can have more flexibility with my calorie allowances (I'm in college and live with housemates, we all share food and I don't always have control over what's for dinner--although it's generally pretty healthy).
SO, do I stop stronglifts and focus on losing weight now with the idea that I can start stronglifts later and work on building muscle then with maintenance calories? Or do I change my goals to either 1/2 lb a week loss or maintenance now and continue with SL 5X5 and all (or most of ) my cardio stuff? OR do I keep doing what I'm doing? I feel like what I'm doing might just be too much given my calorie intake and that I might just end up damaging muscle and losing it. HELP! I want to make my body better not worse!!!
Thanks!
Laura
Good for you in getting into the weights. Also glad to see your comment about not being concerned about the scale. It seems to be extremely common for women to get so worked up over the scale that it become prohibitive.
When you start doing this kind of lifting you will need to balance out your cardio intensity as you've noticed. Cardio doesn't need to be intense all the time for it to work. Plenty of trainers and what not have written artcles about the effectiveness of low-impact cardio, brisk walk basically, in conjunction with weight training for fat loss.
The weight training will improve your fat loss. My recommendation would be to maintain the Stronglifts 5x5 and ease up on your cardio, it's a balancing act right? As you've noticed you can't maintain both high-intensity cardio and weight training for long. Perhaps you can keep some of the high-intensity cardioo that you enjoy on non-lifting days and weight lifting days are just a brisk 30-60 min walk on the treadmill or elliptical with some incline.
Make sure your on the proper calorie goal and if you're using the standard MFP nutrient breakdown of 58/22/20 (carb/fat/pro) then you should adjust that to increase your protein intake to something closer to 30% - 35%. You'll probably have something like 40/25/35 (carb/fat/pro) instead. You'll still get plenty of carbs but more protein for your muscles.0 -
I would second what JNick said and just add a little.
Keep in mind that building muscle, to the body, is "expensive". Your body needs a good amount of fuel to do that. If you are already close to healthy BMI and you're doing intense cardio and doing SL and set at a 1 lb per week deficit - something's gotta give.
I'd recommend easing up on the cardio (by doing only brisk walking type of exercise or maybe just intense once per week) and change your deficit to .5 lb per week. Either that or totally giving up one of the 3: cardio, deficit, or SL. There's only so much 'stress' your body can take at a time.0 -
thanks guys!
****, now i just gotta make the decision: up calories and tone down cardio or give up on sl altogether and just focus on losing weight
i dont wanna be skinny fat though!0 -
Firstly, HRM's aren't accurate for interval training or strength training so you don't have to be 100% accurate with eating back exercise cals.
See this link for my opinion http://www.myfitnesspal.com/topics/show/194124-interesting-article-re-women-s-fitness-goals
The objective is to lose fat not weight. TO be able to do this, you want to aim for 3 things.
1. calorie deficit (through diet and exercise)
2. do strength training (progressive overload like SL 5x5)
3. Consume adequate protein (I aim for 1g/lb)
So if you are set to 1350 and at 1lb loss per week then MFP has estimated your maintenance to be 1850. So if your resistance training burns 250 cals (estimate for a regular SL session) then you could aim for 1850ish and let the exercise create the deficit. On your off days, do some light cardio that you like like the ellipitcal, bike riding etc. You will most likely burn more cals doing this, say 500? So you could set it up something like this.
M/W/F: SL 5x5
T/Th/Sa/Su: cardio (weekends can be anything really, doesn't have to be gym specific ie. mine is usually hiking or something like that)
Eat up to 1850ish any day you want and let the exercise create your deficit.
That's what I'd do anyway
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97.5kg: 5 x 5 done.
100kg tomorrow.0 -
Firstly, HRM's aren't accurate for interval training or strength training so you don't have to be 100% accurate with eating back exercise cals.
See this link for my opinion http://www.myfitnesspal.com/topics/show/194124-interesting-article-re-women-s-fitness-goals
The objective is to lose fat not weight. TO be able to do this, you want to aim for 3 things.
1. calorie deficit (through diet and exercise)
2. do strength training (progressive overload like SL 5x5)
3. Consume adequate protein (I aim for 1g/lb)
So if you are set to 1350 and at 1lb loss per week then MFP has estimated your maintenance to be 1850. So if your resistance training burns 250 cals (estimate for a regular SL session) then you could aim for 1850ish and let the exercise create the deficit. On your off days, do some light cardio that you like like the ellipitcal, bike riding etc. You will most likely burn more cals doing this, say 500? So you could set it up something like this.
M/W/F: SL 5x5
T/Th/Sa/Su: cardio (weekends can be anything really, doesn't have to be gym specific ie. mine is usually hiking or something like that)
Eat up to 1850ish any day you want and let the exercise create your deficit.
That's what I'd do anyway
but do you think i'll gain weight from doing sl 5x5? cause ive read some women always gain weight when strength training regardless of whether they're eating at a calorie deficit or no. and i dont want to GAIN. the last few days since I started SL 5x5 ive gone up 2 lbs......I'm not sure if it has anything to do with lifting but ive been trying to follow MFP's plan for me to lose 1 lb a week for almost 2 months now. I lost 3 lbs really fast in the beginning then gained 1 back and stayed there for weeks and was already wondering if i should change my goal to 1/2 lb a week.... until this week when I gained another 1.5-2.0
This discussion has been closed.
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