NO Pink Dumbells- Ladies 5x5! Advice, support, comradarie.

irridia

I just read the entire 5x5 report from Mehdi at Stronglifts.com and had already started on it. In my reading there were no real members there that were female. The boards are closed currently so I can't find out anything from women's POV. There's already a general 5x5 group. But I was hoping for some gender speciffic advise, experiences etc. Boys welcome but mostly want advice from you all.

I managed to injure my psoas, but it occured when moving a weight off the bar. I rested it on my hip and twisted. I've been able to lift since, but until today any effort in walking or any bellydance moves hurt badly. I've been icing.

Also my starting weight is signifigantly lower than reccomended as A) I don't have an olympic bar, only a standard one that weighs 15 lbs and due to age and joints I couldn't have started at the reccommended weight anyway.

One of the ways I think I've resolved or started to resolve my psoas issue is from having done resarch last night and I heard the PT (physical therapist) say something about pelvic floor muscles. So I did a stretch/activation exersize prior to starting my squats today, and have continued them periodically through out the day followed by icing.

I also have an issue where when I get all the way into the hole in the squat I find I have to pee. It also sometimes happens in the middle of a deadlift. Granted I'm on allipurinol which makes for lots of trips to the lou, but anybody else experience this? Is it a pelvic floor weaknes issue?

Any response welcomed.

Thanks,
Will post current stats later, but I have stalled on overhead presses as of today at 55lbs never had much in the way of upper body strength.
squat 55
deadlift 80
overhead press 55 (2.25 sets of 5)
row 45
bench 75

sweetheart03622

I thought about doing this, but decided against it. That being said, I have switched all of my lifting to be 5 sets of 5 reps and have found myself getting infinitely stronger! I have defintion and can lift more than LOTS of the boys at my gym! Rest up and be careful so you don't re-injure yourself!

lilRicki

go to bodybuilding.com, Jamie "what's her hot face" is a good online trainer...as for feeling pressure on your bladder when you squat, sorry I've got nothin' . Keep icing your hip, but don't forget your rest days, and maybe on that day sit in a hot tub or heat it up.

Egger29

5 x 5 training is an Advanced Routine that is not recommended to beginner or inexperienced lifters, although I've seen numerous posts of people promoting it to anyone and everyone as the only way to train.

While it does have great benefits for maximal strength gain, you need to ensure you have a strong and stable core along with equally strong stabilizer muscles, otherwise the risk of injury is very high.

For people who've only trained on machines, they might have strong individual muscles, but the stabilizers that connect those pathways together tend to be completely undeveloped.

If you're hurting yourself simply setting up the bars, that raises a whole ton of warning bells where I'm sitting.

You always want to build a functional foundation first before doing any specialized Power training.

All that being said, if you can do a 5 rep max routine to fatigue with proper form and technique, then kudo's all the power to you.

I've always been an advocate of safety and technique first that's all.

Cheers,

kerriknox

I do the stronglift 5x5 program, although I don't increase it as quickly as he is recommending. Here are my current stats....

squat 65
deadlift 100
overhead press 50
row 65
bench 65

As for the pelvic floor thing I haven't had that issue but I was taught a great exercise for the pelvic floor muscles. Lie on the floor with knees bent. Point your toes together and heels out as much as possible. Then lift hips so your body is a straight line from knees to shoulders. Hold for 20 and then down. Repeat as many times as possible. It is the standard stomach exercise but the toe thing forces your pelvic muscles to engage as well.

irridia

any chance of a link to a demo for that exersise? or possibly what it is called? I'm also wondering if it is like a laying down version of the one I started last week... I'll post a link to that one tonight.

not seeing it in my head except for the toes together heels out portion.